The ketogenic keto diet is a low-carb diet that is high in fat and moderate in protein.Due to the low carbohydrate content in the daily menu, the body converts lipids into fatty acids and ketone bodies.
The latter enters the brain and serves as an energy source instead of glucose.This process is called ketosis, hence the name of the diet.Although the main products of the keto diet are fish, red meat, poultry, cheese and cottage cheese, the diet is moderately expensive.
The essence of the keto diet
Keto diet is the most effective way to burn fat in women.The diet does not stress the body by trying to accumulate fat cells.Ketogenic diets simply reorganize the way metabolic processes work.
During this diet, carbohydrates are reduced as much as possible, so the body has to change its metabolism so that the energy necessary for life is obtained from fat cells.The latter produce ketone bodies (the process is ketosis), which become the main source of fuel for the nervous system and the brain.
This served as the basis for another name for the diet - ketones.Such processes occur if the daily intake of carbohydrates is less than 100 g.
A diet requires compliance with the following rules:
- Be prepared for the fact that at the beginning of the diet, weight will be lost quickly due to water, not fat.It will take longer to switch, so don't rush to give up midway;
- The most important rule is to drink more water.Ignoring this point in your diet can lead to dehydration, which will have extremely negative consequences.Always carry a small bottle with you while drying;
- The positive side of the keto diet is that alcohol is allowed.In moderation, you can drink drinks with minimal sugar content: brandy, whiskey, rum and so on;
- Fat cannot be excluded.Since carbohydrate intake is limited, another source of energy must be available.There are no restrictions on fats in a ketogenic diet, you can eat steaks, fried chicken or fish, but try to consume those found in oil, avocado, olives, seeds.
Types of ketogenic diets
There are several types of diets:
- Standard- The most common version of the keto diet.The main idea is to avoid carbohydrates almost completely;
- Objectives- consuming a small amount of carbohydrates after training to replenish glycogen and increase the efficiency of the training process;
- Circular- to include carbohydrates in the diet as needed.As a rule, this is done intuitively when the body becomes exhausted.The cyclical keto diet is based on the system "5 days of eating according to the rules of the keto diet - 2 days of high-carb nutrition or carb loading."
Benefits of the Keto Diet
There are many positive aspects of the ketogenic diet:
- Helps people with epilepsy.A keto diet leads to ketosis - increased levels of ketone bodies in the body, which reduces seizures in people with epilepsy;
- Reduces the risk of cancer;
- Helps get rid of acne.If the cause of the skin rash is increased blood sugar levels, then a ketogenic diet will help clear the skin;
- Protects the brain.Thanks to the study, researchers found that the ketogenic diet reduces the risk of developing Alzheimer's disease, Parkinson's disease and other neurological and psychiatric diseases;
- You can eat your favorite foods without counting calories or limiting your time;
The keto diet is often called the Meryl Streep diet.The reason is not that the famous actress became the founder of this method to lose weight.She played one of the main roles in the movie "Do No Harm".
Differences from other protein diets for weight loss
The principle of any protein diet is low-carbohydrate "protein" nutrition.The main principle of the keto diet is high-fat nutrition.The idea of a protein diet is to force the body to get maximum calories from protein.The idea of a keto diet is to make you do the same thing, but from fat.
"Kremlin", Dukan diet for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably boiled, steamed).A keto weight loss diet consists of full fat dairy products, nuts, vegetable fats (avocado, nuts, vegetable oil based sauces).
Choosing a menu for a diet is the next step after presentation
- Breakfast can contain up to 15 g of carbohydrates.You can get them from non-starchy foods, such as cheese or vegetables.The breakfast option consists of scrambled eggs or an omelet made from 3-4 eggs, possibly with fried tomatoes, a protein shake and toast and cheese.Such a breakfast will cost 550–600 kcal;
- For lunch, you should never choose cereal, sugar, starchy vegetables, milk, yogurt or fruit.Carbohydrates should be limited as much as possible, the permissible value is 15 g.For lunch, meat and salad are ideal;soup with meatballs is fine, but without potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will take 350–400 kcal;
- For dinner, you can choose combinations of meat and green vegetables.Vegetable fats in this meal will be beneficial.They can be extracted from nuts or vegetable oil for salad dressing.Example of dinner: baked salmon or trout in aluminum foil and salad.The calorie content of a meal is about 300;
- Do not forget snacks in the form of an afternoon snack or the second dinner.During them, you cannot exceed the carbohydrate limit of 5 g.Types of snacks: boiled eggs, fish, cucumber, celery, chicken wings, cheese, almonds, cottage cheese.
This menu is not the only one suitable for a ketogenic diet.But in his example you can see the ratio of proteins, carbohydrates and fats.By knowing the product list, you can create a varied and healthy diet every day.
Do you need to count calories on a keto diet?
You need to count calories, and also take into account the amount of nutrients (protein, fat and carbohydrates) - BZHU.
During the first 7 days of the keto diet, it is important to consume protein and fat in a 50/50 ratio, as your body has not yet switched to breaking down its own fat and will actively produce glucose from protein, that is from muscles.To preserve muscle mass as much as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight
Monitor the ratio of protein to fat in your diet.
From the second week of the diet, the fat level increases to 65-75%.Proteins are 20-30%, about 5% are carbohydrates.By understanding these numbers, you can balance nutrients by reducing carbs to zero and increasing the percentage of fat.
On a keto diet, it is important to increase the amount of fat in your diet so that your body uses fat as its main source of energy.
Keto diet: duration, stages, adaptation
Sometimes you hear that the keto diet is a standard low-carb diet.In fact, this is not true at all.According to the principles of its effect on the body, this system is very similar to the popular Atkins diet.
You should not expect a significant loss of body fat in the first week, as at this time the body has not yet adapted to the new regime and continues to process the remaining reserves of carbohydrates.
The stages of body reorganization look like this:
- First.Lasts 12 hours after the last carbohydrate meal.At this stage, the body will completely use up its current glucose reserves;
- Secondly.Lasts for 24-48 hours.During this time, the body uses up glycogen reserves that are in the liver and muscles;
- Third.Initiation of metabolic reorganization.The body looks for alternatives to carbohydrates in fatty acids and proteins, including those in muscle mass;
- Fourthly.Starting on the 7th day.The body adapts to the lack of carbohydrates and switches to a ketogenic state, abandoning protein as an energy source.
In addition to the listed points, there is one more - the right way out of the keto diet.You cannot immediately switch to a nutritious diet rich in carbohydrates.The body has to adapt again, but this time it has to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount to a maximum of 30 g per day.
Keto diet meal plan
Although you already know that the keto diet is a low carb eating plan, there is still a lot to learn about how to stick to this eating plan and achieve success without failure.Regardless of which version of the keto diet a woman chooses, she should be able to create a menu on her own.
First, you need to calculate your daily calorie intake.It depends on what the woman's exact goal is - to burn fat or increase muscle mass.To perform the calculation, you can use the example given for a woman weighing 75 kg.Its daily calorie content is equal to 2000 kcal.
She should get 2 grams of protein per day per kilogram of muscle mass.We calculate for her the amount of protein she needs during the day: 75 * 2 = 150 g.
If a woman does not know the daily number of kilocalories she needs, she can use the Mifflin-Geor formula:
- (10*weight (kg)) + (6.25*height (cm)) – (5*age (years)) – 161.
- (70+70)+(6.25*165)-(5*25)-161= 700+1031.250-125-16=1445 – daily calorie content for a woman.
Rules for achieving ketosis
Follow these guidelines to get into ketosis:
- Avoid snacks, as they cause an increase in insulin;
- Add physical activity.You don't have to put a lot of pressure on yourself;it is enough to spend 20-30 minutes a day in light exercise.This will help you lose weight more effectively;
- Stop worrying about eating fat, as it is the main source of energy on the keto diet;
- Reduce the amount of protein taken - bring the amount to about 1.4-1.7 g per 1 kg.your weight;
- Limit your carbohydrate intake - reduce your intake to 35-50g (about 20g net carbs);
- You can try fasting to increase your ketone levels.Make sure your body can handle it;
- Drink a lot of water - the volume of liquid you drink can be up to 3-4 liters per day.
Symptoms of ketosis:
- Decreased appetite;
- Increased energy, increased strength and power, improved mood;
- Possible smell of acetone from the body and urine, from the mouth;
- The presence of ketones in the urine (checked with special test strips).
What you must do on a keto diet:
- Drink plenty of clean still water at the rate of 30 ml.per 1 kg.weight.If you don't know how to drink water (and this is actually a habit and an acquired skill), install an app on your phone that will definitely remind you of this;
- Eat green vegetables rich in fiber.
List of recommended foods
Nutritionists emphasize a huge list of products from which you can make a diet on a low-carb keto diet.You can print this list and stick it above your dining room table.
Allowed foods include:
- Fruits- allows consumption of unsweetened apples, grapefruit, oranges;
- Nuts– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
- Eggs- a product rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
- Fish– another source of protein and polyunsaturated fatty acids.Eating red fish, cod, herring, flounder, halibut, halibut and tuna will balance your diet;
- Meat- main source of proteins and vitamins.Poultry, beef, rabbit and pork are preferred;
- Vegetables– healthy and low-calorie product, rich in fiber.However, their amount should be limited, as some vegetables contain too many carbohydrates.We give a choice of: green salad, spinach, radishes, cucumbers, zucchini and cabbage;
- Seafood- rich not only in protein, but also in nutrients.Mussels, squid, crab, shrimp and oysters are well absorbed by the body;
- Low-fat fermented milk products– rich in calcium, vitamins and minerals (cottage cheese, cheese, yoghurt, skim milk and kefir).
The main advantage of the diet is a natural correction of the metabolism, because you lose extra kilos, but in a way that the body is not in a state of stress.
The keto diet is suitable for people who want to lose weight quickly, as well as those who have gained the necessary muscle mass and want to gain weight.
What can you drink?
Ideal drinks for a keto diet are:
- Coffee without sugar;
- Green or black tea;
- Clean water.
Keto drinks include unsweetened lattes, wine and coconut water.
Prohibited foods
List of strictly prohibited foods during the keto diet:
- Sugar;
- Bakery products (bread, bread);
- Carbonated drinks;
- Sweet fruits (bananas, grapes, mangoes, persimmons);
- Vegetables high in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
- Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
- Sweets (cakes, chocolates, marshmallows, waffles).
The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of fluid per day.Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.
The main components of the keto diet are fish, meat, dairy and seafood.
Sweeteners for the ketogenic diet
Direct sugar supplements have no effect on blood sugar levels, but can have a negative effect on weight and contribute to cravings for sweet foods.
Some of the most harmful sweeteners are:
- Maple syrup;
- Honey;
- concentrated fruit juice;
- fructose;
- Agave syrup.
They have a high calorie content and are similar to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effects on the liver and kidneys).
Rules for following a keto diet
Ketogenic diet does not have too strict rules;it can hardly be classified as rigid methods.And yet, to achieve maximum results without harming health, you must listen to the advice of experts:
- Eat dinner no later than 4 hours before bedtime;
- Don't get complacent, no matter how much you like the outcome.The recommended duration is a week.Only the most desperate, who need to get their figure in order and lose an incredible amount of kilos, can decide for a month;
- Drink at least one and a half to two liters of water a day;
- Play sports.This will speed up the weight loss process;
- It is permissible to include 30-50 g of carbohydrates in the diet daily;
- Boiling, frying, grilling, baking and steaming are allowed.Frying is prohibited;
- Fight hunger wisely.Subdue it with nuts or fruit;
- The menu for women will have a lower daily calorie content and a large amount of berries, nuts, fruits and vegetables.A man's diet should be more caloric and instead of plant foods, they should eat fish and meat;
- Follow a split diet, 5-6 times a day, in minimal portions.The keto diet promotes comfortable weight loss and maintains results after leaving it;
- Watch the calorie content of the food.You need to spend a lot more than you spend.
The keto diet (also called ketogenic) is a nutritional system originally intended for children suffering from epilepsy.In 1921, endocrinologist R. Woodite first discovered that with a low-carbohydrate, high-fat diet, the liver produces ketone bodies.
In the same year, the therapist R. Wilder called this diet the keto diet and began using it to treat epilepsy in situations where medication failed.
Precautions and contraindications
A ketogenic diet can cause dangerous consequences for the body - ketoacidosis.This is poisoning of the body with ketones and their breakdown products, which can lead to falling into a coma.Ketoacidosis is accompanied by an odor of acetone from the body of the person losing weight, their urine and sweat.In this case, you should drink plenty of clean water to remove fat breakdown products from the body.
It is contraindicated to follow it:
- Patients with diabetes;
- Patients with diseases of the gastrointestinal tract, cardiovascular system, urinary system;
- Children under the age of 18;
- Women who are breastfeeding;
- Pregnant.
The diet is difficult for men, although it allows them to emphasize all the muscle definition.Physical work is based on the consumption of glucose in the muscles, which is eliminated with a keto diet.One may experience severe weakness.
Negative symptoms make the diet unacceptable for people who practice mental health.It becomes difficult for them to concentrate even on their normal activities.
This is caused by a sharp drop in blood sugar while insulin levels remain unchanged.The need to replenish glucose reserves is not met, the body is forced to use glycogen reserves.At the same time, the brain and muscles feel a distinct lack of the main source of energy.Sleepiness and lethargy go away as you adjust to increased ketones and decreased glucose.
Keto Diet Recipes
You can come up with many dishes that will be delicious and help you stay in ketosis.We will present some interesting recipes.
Chicken casserole with feta cheese and olives in pesto sauce
Your taste buds will thank you.
You will need for 4 servings:
- Chicken fillet - 680 g;
- Olive oil (for frying) - 60 g;
- Pesto sauce - 85 g;
- cream - 1.5 cups;
- Pickled olives - 8 tbsp.l.;
- Feta cheese - 230 g;
- Garlic - 1 clove;
- Pepper - to taste;
- Salt - to taste.
For serving:
- Vegetables - 480 g;
- Olive oil - 4 tbsp.l.;
- Ground black pepper - to taste;
- Sea salt - to taste.
Preparation:
- Preheat the oven to 200 degrees;
- Cut the fillet into pieces.Add salt and pepper to taste, fry until golden brown;
- Mix pesto and cream in a bowl;
- Place the fried chicken pieces in an ovenproof dish along with olives, feta cheese and garlic.Add cream sauce from bowl;
- Bake for 20-30 minutes until the dish is light brown around the edges.Good appetite!
A simple garnish of herbs and olive oil will help bring out the flavor of the dish;you can add asparagus or beans.
Cream soup with cauliflower
- Butter - 20 g;
- Chicken broth - 150 ml;
- Onion - 1 pc.;
- Hard cheese - 30 g;
- Cauliflower - 200 g;
- Cream - 30 ml;
- Salt - to taste.
Cooking method:
- Chop the onion into small cubes and fry in butter until golden.At the same time, cook cabbage;
- Heat the broth, add fried onions and cream to it.Put the cabbage through a blender and add to the total mass;
- Add grated cheese.After boiling, the soup is left to simmer on low heat for another 10 minutes.Add spices.A keto diet can change many people's lives.But it can turn out to be inconvenient and not at all productive if you don't follow the rules of this system.Good appetite!
Ginger roast beef
Ingredients for 2 servings:
- Boneless steak - 2 pcs.;
- Olive oil - 2 tbsp.l.;
- Onion - 1 pc.;
- Garlic - 1 clove;
- Tomatoes - 2 pcs.;
- Ground ginger - 1 tsp;
- Apple cider vinegar - 4 tbsp.l.;
- pepper - a pinch;
- Salt - to taste.
Cooking method:
- Pour oil into a pan and brown the roast at medium heat;
- When both sides are well cooked, add onions, garlic and tomatoes;
- Mix ginger, salt, pepper and vinegar in a cup, add, stir, to the meat;
- Cover with a lid, reduce the heat and cook until the liquid evaporates;
- Serve sprinkled with herbs.Good appetite!
Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.
4 egg omelette
- Dried mushrooms - 30 g;
- Eggs - 4 pcs.;
- vegetable oil - 20 g;
- Smoked pork - 120 g;
- Hard cheese - 60 g;
- Salt - to taste.
Cooking method:
- Soak dried mushrooms in hot water;when they become soft, cut into strips;
- Beat the eggs thoroughly;
- Heat vegetable oil in a pan over medium heat;
- Slowly pour the beaten eggs into the oil to avoid splashing, then add the chopped mushrooms to the mixture.Good appetite!
Broccoli and cheese casserole
- Egg - 2 pcs.;
- Broccoli - 200 g;
- Onion - 1 pc.;
- Hard cheese - 40 g;
- Cream - 50 ml;
- Butter - 20 g;
- Salt - to taste.
Cooking method:
- Divide the broccoli into boats and boil in salted water.After a quarter of an hour, drain in a sieve;
- Chop the onion into thin rings.Fry in butter in a hot pan;
- Add the onions to the broccoli.Continue to fry for a few more minutes.Pour in beaten eggs;
- Mix grated cheese with cream.Pour this sauce into the pan.Simmer covered over low heat for about 10 minutes.Good appetite!
Spinach salad with cheese and nuts
- Spinach - 160 g;
- Hard cheese - 60 g;
- Nuts (optional) - 40 g;
- Olive oil - 20 ml;
- Bacon - 50 g.
- Salt - to taste.
Cooking method:
- Finely chop the bacon and fry until golden.Roughly chop the spinach and grate the cheese;
- Mix all ingredients, add nuts, pour oil.Sprinkle some spices on top to taste.Good appetite!
Asparagus Broccoli
- onion - 100 g;
- Cabbage cauliflower - 400 g;
- Heavy cream - 100 ml;
- Eggs - 4 pcs.;
- Butter - 40 g;
- Salt - to taste.
Cooking method:
- Boil cauliflower florets in salted water for 15 minutes, strain;
- Fry the onion, cut into rings, in butter until golden brown;
- Add the cooked broccoli to the onions and fry for 5 minutes;
- Then add eggs and mix.Good appetite!
Omelette with cheese and bacon
- Hard cheese - 40 g;
- Dried mushrooms - 15 g;
- Bacon - 70 g;
- Egg - 2 pcs.;
- Olive oil - 15 ml;
- Salt - to taste.
Cooking method:
- Send the mushrooms to 50 ml.hot water.After steaming, cut them into thin strips.At the same time, heat the oil in a pan;
- Beat the eggs and fry.Then add mushrooms and finely chopped bacon.Sprinkle the food with cheese;
- Boil the dish over low heat with the lid on for about 10 minutes.If desired, you can add a little salt.Good appetite!
Mackerel in the oven
- Tomatoes - 1 pc.;
- Onion - 1 pc.;
- Provençal herbs - whisper;
- Turmeric - a pinch;
- Lemon - half;
- Mackerel - 300 g;
- Ground ginger - a pinch;
- Salt - to taste.
Cooking method:
- Cut the fish and rub it with spices.Finely chop the vegetables and add to the mackerel as a filling;
- Wrap the fish in aluminum foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Good appetite!
Conclusion
- In addition to losing weight by burning body fat, the keto diet helps improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
- The keto diet is a real godsend for men who can't live without good meat and at the same time want to keep their bodies in shape;
- Ketone bodies are produced by the liver from fat and are designed to provide fuel to the human internal organs;
- There are three types of diet - classic, targeted and cyclical;
- To replace energy production from fat deposits, you do not need to consume more than 50 grams of carbohydrates per day;
- Side effects such as constipation, cramps and fast heart rate may occur.Rare: hair loss, indigestion, breastfeeding problems;
- The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and protein you consume.