The ketogenic diet, which is popular in our time, has spread relatively recently, but has attracted the attention of almost everyone who wants to lose weight. One of the low-carb diets has garnered a lot of controversy and speculation around it, but it turned out to have more supporters. Doubts about the absence of harm to health among those who use this diet, especially fast ones, lead to complete or almost complete rejection of carbohydrates.
The essence of the keto diet
Based on the rapid and removal of many complex carbohydrates, the emphasis is on fat. The scheme of using BJU in this diet is 20-75-5, respectively. Our bodies can adapt to anything, so triggering so-called ketosis as a result of the rejection of saccharides: a special situation in which the brain stops receiving energy from carbohydrates and begins to use the already existing fat to maintain a normal life. The liver, which converts fatty acids into ketones, helps him in this work. Ketones, in turn, are completely "burned" by the body without residues. Although the keto diet is seemingly stressful, it is very mild on a spiritual level, which distinguishes it from many other low-carbohydrate diets, because, for example, you will not feel hungry on mono diets.
Keto Diet Types
Above, we described thestandardketo mode, which contains 20 percent protein, 5 percent carbohydrates, and 75 percent fat in DV. But there are others, and it remains to choose the one that suits you:
Agility:This is called cyclic, because you often severely limit your carbohydrate intake, but you use carbohydrates to shake your body 2 days a week.
Target:Suitable for athletes. So, one hour before training, they eat a certain amount of carbohydrates, and then burn.
Protein:Very suitable for overweight people. It differs from the standard by slightly more than the amount of protein in the daily menu. As soon as the weight falls to a more or less normal level, you should go to the first, standard option.
Introduction to Ketosis
To start ketosis, you need to consume more than 20 grams of carbohydrates a day, drink more water and pay attention to fats. It is also necessary to completely eliminate sugar, including sweet fruits. You can go the harder way and start ketosis by fasting for a few days, but this is a great stress for the body, and the result is guaranteed to be both nutritionally and psychologically broken. You will not be bothered by constant thoughts about food as you will be eating very fatty and protein foods in the keto diet.
Ketose Introduction Stages
- 12-14 hours after the last meal, the body begins to "burn" the glucose that is already present. Over the next two days, glycogen in the liver (also called animal starch) is depleted and converted into energy-producing glucose.
- When there is no longer a source of energy, the body uses proteins and fats.
- Finally, ketosis itself: "there will be no more carbohydrates" - our body thinks and gets used to getting energy from fatty acids.
What are nutrients
You will come across the word "food" in any information about the keto diet. Nutrients are foods that are broken down into macronutrients and micronutrients.
Macronutrients are:
- fatty acids
- carbohydrates (including fiber)
- su
- proteins
The microelements are:
- antioxidants
- vitamins
- minerals
Both of these and others play an important role in normal metabolism, which is why supplements in the form of vitamin and mineral complexes are so important in the keto diet.
Here's what you need to know about the Keto Diet
- The fastest weight loss occurs in the first week - all the water accumulated in the body is "emptied". In addition, the weight goes slower, but the risk of going back after the diet is over is also low, because you get used to going without carbohydrates and less food, deprived of healthy daily calories.
- Ketogenic diet is not harmful to the body because it was originally developed as an adjunct in the treatment of various diseases, but as any diet has its contraindications.
What do you need to know about keto?
- One of the "bonuses" of this diet will be to improve the condition of the skin, cleansing.
- Pressure and mental state stabilize.
- This diet is not recommended for a long time because it is not in perfect balance.
- The keto diet is perfectly combined with "intermittent fasting", the result increases many times, the weight goes much faster.
- Eating high amounts (35%) of protein can lower ketone levels in the body.
Symptoms of Ketosis
- Acetone odor from body secretions and mouth.
- Decreased blood glucose levels.
- When the body enters ketosis, fatigue, drowsiness, weakness, irritability are felt. It can be a headache. In general, your condition is similar to the flu. These symptoms will pass in a few days as the body adapts to the new conditions.
- You stop feeling very hungry.
- Some people have had seizures, and you need to take supplements like sodium and magnesium to prevent them. And drink more water.
Contraindications to ketogenic diet
- Pregnancy and lactation.
- High cholesterol levels.
- Diseases of the digestive system, kidneys, thyroid gland.
Before starting this diet, you should consult a doctor and, best of all, get tested.
What is strictly excluded from the keto diet
- Alcohol, coffee (except armored coffee);
- Everything that contains sugar;
- starchy vegetables;
- Legumes;
- Bread, any baked goods.
What you can and should eat
Fish, seafood, meat (regardless of fat content), eggs (including scrambled eggs), meat broths, fat milk and sour milk products, vegetables, ham, pork, nuts, greens, pate, peanut butter, except for mushrooms and foods on the "harmful" list for the keto diet. Coconut oil is very good to consume.
With this diet you can lose about 5-8 kilograms a month, some of them are able to get rid of more fat and water.
How to get out of ketosis
It is enough to eat carbohydrate foods to get rid of ketosis, if this meal plan has become unpleasant for you, or if the goal has already been achieved, you can stop following it.
Sample menu for a week
Day 1
- Breakfast: cheese with high fat content, armored coffee.
- Dinner: fried mushrooms, green vegetable salad.
- Dinner: "Adam's Caprice" salad.
Day 2
- Breakfast: scrambled eggs and pork.
- Lunch: fatty pork, green vegetables.
- Dinner: broth, with a piece of meat.
Day 3
- Breakfast: cheese cakes with sour cream.
- Dinner: fried fish, rice.
- Dinner: baked vegetables, fried pork.
Day 4
- Breakfast: butter and salmon, toast with armored coffee.
- Lunch: mushroom cream soup.
- Meal: pork steak.
Day 5
- Breakfast: avocado toast, cheese.
- Dinner: ham or pork omelet.
- Meals: chicken sausage, fermented boiled milk, broth.
day6
- Breakfast: yogurt with nuts, avocado.
- Dinner: oily fish soup with brown rice.
- Dinner: butter toast, boiled egg.
Day 7
- Breakfast: cheesecake with sour cream or yogurt.
- Lunch: meat salad.
- Lunch: fish steak, baked vegetables.
If you do not have enough basic food and you are hungry, you can eat avocado, a handful of nuts and ryazhenka as a snack.
Keto diet is great for those who want to lose weight quickly and without excessive food restrictions, but it is better to consult your doctor before starting work.
Keto definitions
Keto - cocoa
Mix 2 tablespoons of natural cocoa powder in a glass of boiling water, add a slice of butter.
Keto Roasting
Contents:
- Pork belly, neck 1, 5 kg
- Summer 1 piece
- 30 ml of sunflower oil
- Spices to taste
Preparation:
- Cut the pork into medium-sized pieces and fry over high heat until golden brown
- Cut the onion into half rings and fry with pork
- Fill with hot water so that it does not completely cover the meat. Add spices. Cook over low heat for 1 - 1, 5 hours.
Keto breakfast
Contents:
- Eggs 2 - 3 pieces
- 10 ml of sunflower oil
- Butter, small slices
- 3-4 slices of smoked bacon
- 1 tomato
Preparation:
- Melt butter in a bowl with sunflower oil
- Fry the pork until golden brown
- Add the tomatoes and cook everything together for 2-3 minutes
- Separate the eggs from the pan
Nourishing Keto Breakfast is ready!
Keto Sandwich
Contents:
- 2-3 slices of lightly salted salmon
- 2 slices of high-fat cheese
- Avocado pulp to taste
- Butter 2 - 3 pieces
Preparation:
Put butter, avocado and fish on top of a slice of cheese. Here is such a simple and healthy "sandwich".
Pork Chicken
Contents:
- Raw smoked pork (slice)
- Chicken thigh fillet
- Butter
- Sunflower oil
- Spices
Preparation:
- Lightly beat the bud fillet, add spices and a slice of butter to each piece
- Wrap the file in a tube, wrap it in pork and tie with toothpicks
- Grease a loaf pan with sunflower oil, we don't regret it
- We put everything in a baking dish and in the oven at 180 degrees for 30 minutes. Serve with fresh tomatoes and herbs
Keto diet is great for those who want to lose weight quickly and without excessive food restrictions, but it is better to consult your doctor before starting work.