The ketogenic diet, popular in our day, has spread quite recently, but is quickly gaining the attention of almost everyone who wants to lose weight. One of the low-carb diets, he collected a lot of controversy and speculation around himself, but his followers turned out to be much more. Doubts about not endangering health for those who use this diet lead to complete or almost complete carbohydrate rejection, especially fast ones.
The essence of the keto diet
This is based on the rapid and many complex elimination of carbohydrates, with an emphasis on fat. Schemes for using BJU in this diet are 20-75-5 respectively. Our body is able to adapt to everything, therefore, as a result of the rejection of saccharides, it initiates a so-called ketosis: a special condition in which the brain stops receiving energy from carbohydrates, and begins to use existing fats to maintain normal life. In this case it is assisted by the liver, which converts fatty acids into ketones. Ketones, in turn, are “burned” by the body completely, with no residue. Although there is tension in the keto diet, the moral diet is very gentle, which makes it different from other low-carb diets, as you will not feel hungry, as, for example, on a mono diet.
Keto Diet Type
Above, we describe thestandardketo regimen, which includes 20 percent protein, 5 percent carbohydrates, and 75 percent fat in DV. But other than him, there are others, still choose the right one for yourself:
Cyclic: It is called cyclic because most of the time you are very restricted in carbohydrate intake, but 2 days a week you use carbohydrates to make your body jerk.
Target:It is suitable for those who play sports. So they eat a certain amount of carbohydrates an hour before exercise, which they then burn.
Protein:is ideal for those who are overweight. It differs from the standard in that it is slightly higher than the amount of protein in the daily menu. Once the weight drops to a more or less normal level, you should go to the standard version first.
Entering ketosis
To start ketosis, you need to consume no more than 20 grams of carbohydrates a day, drink more water, and focus on fat. And it is also necessary to get rid of sugar completely, including sweet fruits. You can go the hard way and start ketosis by fasting for a few days, but this is a big stress for the body, as a result, you are guaranteed to suffer damage, both in terms of nutrition and psychology. Since you will be eating a lot of fatty foods and protein on a keto diet, constant thinking about food will not haunt you.
The stage of entering ketosis
- 12-14 hours after the last meal, the body begins to "burn" the existing glucose.
- for the next two days, the glycogen contained in the liver (also called animal essence) is consumed, processed into glucose, which provides energy.
- when there is no more energy source, the body uses protein and fat.
- finally, ketosis itself: "there will be no more carbohydrates" - our bodies think, and are accustomed to taking energy from fatty acids.
What are nutrients
In the information on the keto diet, you will find the word "nutrients". Nutrients are nutrients that are divided into macronutrients and micronutrients.
Macronutrients are:
- fatty acids
- carbohydrates (fiber too)
- air
- protein
Micronutrients are:
- antioxidants
- vitamin
- minerals
Both these and others play an important role in normal metabolism, which is why supplements in the form of vitamin and mineral complexes are indispensable in the keto diet.
What You Need To Know About Keto Diet
- The fastest weight loss occurs in the first week - all the water that accumulates in the body is "drained". Then the weight goes down more slowly, but the risk of losing it after the diet is over is also small, as you get used to being without carbohydrates and less food, without sacrificing healthy daily calories.
- Since the ketogenic diet was initially developed as an additional step in the treatment of various diseases, it is not harmful to the body, but, like any diet, it has contraindications.
What do you need to know about keto?
- One of the "bonuses" of this diet is the improvement of the condition of the skin, its cleansing.
- Stress and mental state are stable.
- This diet is not recommended for too long because it is unbalanced.
- The keto diet is combined with "intermittent fasting", the results increase many times, the weight goes down faster.
- Eating high protein (more than 35%) can reduce ketone levels in the body.
Signs of ketosis
- The smell of acetone from body secretions and from the mouth.
- Decreased blood glucose levels.
- When the body enters ketosis, you experience fatigue, drowsiness, weakness, irritability. The head may hurt. Overall, your condition will be 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 seizures, to prevent it, you need to buy supplements such as sodium, magnesium. And drink more water.
Contraindications to ketogenic diet
- Pregnancy and lactation.
- Cholesterol levels increase.
- Diseases of the gastrointestinal tract, kidneys, thyroid gland.
Before starting this diet, it is necessary to consult a doctor and, best of all, undergo a test.
What is excluded from the keto diet
- Alcohol, coffee (except armored coffee);
- Anything that contains sugar;
- Starchy vegetables;
- Beans;
- Bread, any baked goods.
What you can and should eat
Fish, seafood, meat (regardless of its fat content), eggs (including boiled eggs), meat broth, fatty and sour milk products, vegetables, ham, smoked meats, nuts, ingredients, pate, peanut butter, mushrooms, and so on, except foods that are on the “dangerous” list for the keto diet. Very good to take coconut oil.
In one month of this diet, you can lose about 5-8 kilograms, some can lose more fat and water.
How to get out of ketosis
To get out of ketosis, simply eat carbohydrate foods, if this meal plan becomes uncomfortable for you, or the goal has been achieved, then you can stop following it.
Sample menu for a week
Day 1
- Breakfast: cheese with a high percentage of fat, flavored coffee.
- Lunch: fried mushrooms, green vegetable salad.
- Dinner: "Man's Caprice" salad.
Day 2
- Breakfast: eggs and peanut butter.
- Lunch: pieces of fatty pork, green vegetables.
- Dinner: meat soup, with a piece of meat.
Day 3
- Breakfast: cheesecake with sour cream.
- Lunch: fried fish, rice.
- Dinner: grilled vegetables, fried meats.
Day 4
- Breakfast: toast with butter and salmon, flavored coffee.
- Lunch: mushroom cream soup.
- Dinner: pork.
Day 5
- Breakfast: avocado toast, cheese.
- Lunch: ham or bacon omelet.
- Dinner: chicken sausage, roasted milk, broth.
Day6
- Breakfast: yogurt with beans, avocado.
- Lunch: fatty fish soup with brown rice.
- Dinner: butter toast, boiled eggs.
Day 7
- Breakfast: cheesecake with sour cream or yogurt.
- Lunch: meat salad.
- Dinner: fish steak, grilled vegetables.
If you do not have enough main course and you are hungry, you can eat avocado, a handful of beans, and ryazhenka as a snack.
The keto diet is great for those who want to lose weight quickly and without too many food restrictions, but it is best to consult your doctor before starting it.
Keto Recipe
Keto - koko
In a glass of boiling water 2 tablespoons of natural cocoa powder, stir, add a piece of butter.
Keto Roast
Material:
- Pork belly, neck 1. 5 kg
- Bow 1 pc
- 30 ml sunflower oil
- Spices to taste
Setup:
- Cut pork into medium-sized pieces, fry until golden brown to high heat
- Cut the onion into half rings and fry with the pork
- Fill with boiling water until it does not completely cover the meat. Add spices. Slower for 1 - 1. 5 hours on low heat
Breakfast keto
Material:
- Eggs 2 - 3 pieces
- 10 ml sunflower oil
- Butter, small pieces
- Smoked raw bacon 3 - 4 pieces
- Tomato 1 pc
Setup:
- Melt the butter in a pan with sunflower oil
- Fry the bacon in it until golden brown
- Add the tomatoes and simmer them all for 2-3 minutes
- Break the egg into the pan
Nutritious Keto Breakfast Ready!
Keto Sandwich
Material:
- Light salted 2 - 3 pieces
- 2 pieces of high-fat cheese
- Avocado porridge enough
- 2 - 3 pieces of butter
Setup:
On a piece of cheese, add butter, avocado and fish on top. This is a simple and healthy "sandwich".
Bacon Chicken
Material:
- Raw smoked bacon (slices)
- Chicken thigh fillet
- Butter
- Sunflower oil
- Spices
Setup:
- Beat a little on the thighs, add spices and a piece of butter to each portion
- Wrap the fillet in a tube, wrap it with bacon on it and tie it with a toothpick
- Grease a baking dish with sunflower oil, we do not regret the oil
- We put everything on a baking sheet and in the oven for 30 minutes at 180 degrees. Serve with tomatoes and fresh herbs
The keto diet is great for those who want to lose weight quickly and without too many food restrictions, but it is best to consult your doctor before starting it.