The ketogenic diet is a low-carb diet that is high in fat and moderate in protein.Since the daily menu is low in carbohydrates, the body converts lipids into fatty acids and ketone bodies.
The latter enters the brain and replaces glucose as an energy source.This process is called ketosis, hence the name of the diet.Although the main products of the ketogenic diet are fish, red meat, poultry, cheese, and cottage cheese, this diet is quite expensive.
The Essence of the Keto Diet
The ketogenic diet is the most effective way for women to burn fat.This diet does not stress the body by trying to store fat cells.The ketogenic diet simply reorganizes the way metabolic processes work.
During this diet, carbohydrates are reduced as much as possible, so the body must change its metabolism in order to extract the energy needed for life from fat cells.The latter produces ketone bodies (a process called ketosis) that become the main source of fuel for the nervous system and brain.
This is the basis for the diet’s second name, keto.This process occurs if the daily carbohydrate intake is less than 100 grams.
Diet and diet need to comply with the following rules:
- Be prepared for rapid weight loss at the beginning of the diet due to water rather than fat.The split will take longer, so don’t give up halfway;
- The most important rule is to drink plenty of water.Ignoring this in your diet can lead to dehydration, which can have extremely negative consequences.Keep a small bottle with you when drying;
- One positive aspect of the keto diet is that alcohol is allowed.You can drink drinks with very little sugar in moderation: brandy, whiskey, rum, etc.;
- Fat cannot be eliminated.Since carbohydrate intake is limited, alternative energy sources must exist.There are no fat restrictions on the ketogenic diet. You can eat steak, fried chicken, or fish, but try to eat fats from oils, avocados, olives, and seeds.
Types of ketogenic diet
There are several types of diets:
- Standard type- The most common version of the keto diet.The main idea is to avoid carbohydrates almost entirely;
- Target– Consume a small amount of carbohydrates after training to replenish glycogen and improve the effectiveness of the training process;
- cycle– Introduce carbohydrates into the diet as needed.Usually this is done intuitively when the body becomes tired.The Cyclical Ketogenic Diet is based on a protocol of "5 days - 2 days of high carbohydrate nutrition or carbohydrate loading according to the rules of the ketogenic diet".
Benefits of the keto diet
There are many positive aspects to the ketogenic diet:
- Help people with epilepsy.The keto diet leads to ketosis—increased levels of ketone bodies in the body, thereby reducing relapses in people with epilepsy;
- Reduce the risk of cancer;
- Helps eliminate acne.If the cause of the rash is elevated blood sugar levels, a keto diet will help clear the skin;
- Protect the brain.Through this study, scientists learned that a ketogenic diet may reduce the risk of Alzheimer’s disease, Parkinson’s disease, and other neurological and psychiatric disorders;
- You can eat the foods you like without counting calories or limiting time;
The keto diet is often referred to as the Meryl Streep diet.The reason isn't that the famous actress became the originator of this weight loss method.She played one of the main roles in the movie "Do No Harm".
How it differs from any other protein diet for weight loss
The principle of any protein diet is low carbohydrate "protein" nutrition.The principle of the ketogenic diet is high-fat nutrition.The idea of a protein diet is to force the body to obtain maximum calories from protein.The idea of the keto diet is to have you do the same thing, but from fat.
"Kremlin", Dukan diet for weight loss - low-fat dairy products, limited cheese, low-fat meat (preferably boiled, steamed).The keto weight loss diet includes full-fat dairy products, nuts, vegetable fats (fat spreads made from avocados, nuts, vegetable oils).
The next step after familiarization is to choose a dietary menu
- Breakfast can contain up to 15 grams of carbohydrates.You can get them from non-starchy foods, such as cheese or vegetables.Breakfast consists of scrambled eggs or a 3-4 egg omelet, possibly with fried tomatoes, protein shake, toast, and cheese.Such breakfast costs 550-600 calories;
- For lunch, avoid grains, sugar, starchy vegetables, milk, yogurt or fruit.Carbohydrates should be limited as much as possible, the allowed value is 15 grams.For lunch, meat and salad are ideal; soup with meatballs is suitable, but not potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch requires 350-400 calories;
- For dinner, you can choose a combination of meat and green vegetables.The vegetable fats in this meal are beneficial.They can be extracted from nuts or vegetable oils and used in salad dressings.Dinner example: Foil grilled salmon or trout with salad.The caloric content of a meal is approximately 300 calories;
- Don’t forget an afternoon snack or second dinner snack.During this period, carbohydrate intake should not exceed 5 grams.Types of snacks: boiled eggs, fish, cucumber, celery, chicken wings, cheese, almonds, cottage cheese.
This menu isn’t the only correct keto diet menu.But in his example you can see the ratio of protein, carbs and fat.Knowing the product list you can create a varied and healthy diet every day.
Do you need to count calories for a ketogenic diet?
You need to count calories and also consider the amount of nutrients (protein, fat and carbohydrates) - BZHU.
During the first 7 days of the ketogenic diet, it is important to consume a 50/50 ratio of protein and fat because your body has not yet begun to break down its own fat and will instead be actively producing glucose from protein (i.e., muscle).To maintain muscle mass as much as possible, it is recommended to consume 3-4 grams of protein per 1 kilogram.your weight.
Pay attention to the ratio of protein to fat in your diet.
Starting from the second week of the diet, the fat mass increases to 65-75%.Protein accounts for 20-30%, and carbohydrates account for about 5%.Knowing these numbers, you can balance your nutrition by reducing your carbs to zero and increasing your fat percentage.
On the keto diet, it is important to increase the fat content of your diet so that your body can use fat as its primary source of energy.
Ketogenic Diet: Duration, Phases, Adaptations
Sometimes you'll hear that the ketogenic diet is a regular low-carb diet.In fact, this is simply not true.This system is very similar to the popular Atkins diet in terms of how it works on the body.
You should not expect a significant loss of body fat in the first week as the body has not yet adapted to the new lifestyle and continues to process remaining carbohydrate stores.
The stages of body reorganization are as follows:
- first.Continue for 12 hours after your last carbohydrate meal.During this stage, the body will completely deplete existing glucose stores;
- second.Lasts 24-48 hours.At this point, the body depletes glycogen stores in the liver and muscles;
- third.The beginning of metabolic reorganization.The body looks for substitutes for carbohydrates in fatty acids and proteins, including those contained in muscles;
- fourth.Starting on day 7.The body adapts to the lack of carbohydrates and switches to a state of ketosis, giving up protein as a source of energy.
In addition to the listed phases, there is one more – the right way to get off the ketogenic diet.You cannot immediately switch to a nutritious diet rich in carbohydrates.Again the body needs to adapt, but this time it must switch to glycolysis.To do this, carbohydrate intake should be gradually increased by up to 30 grams per day.
keto diet meal plan
Even though you already know that the ketogenic diet is a low-carb eating plan, there's still a lot to learn about how to stick to this eating plan and achieve failure-free results.No matter which keto diet a woman chooses, she should be able to create her own menu.
First, you need to calculate your daily calorie intake.It depends on what a woman's specific goal is - burning fat or building muscle mass.To make the calculation you can use the example given for a woman weighing 75 kg.Its daily caloric content is equal to 2000 calories.
She should consume 2 grams of protein per kilogram of lean muscle mass per day.We calculate for her the amount of protein she needs throughout the day: 75 * 2 = 150 grams.
If a woman doesn't know how many kilocalories she needs each day, 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 calories for women.
Rules for Achieving Ketosis
Follow these guidelines to get into ketosis:
- Avoid snacks as they can cause insulin spikes;
- Add physical activity.You don't need to put too much pressure on yourself; 20-30 minutes a day of light physical activity is enough.This will help you lose weight more efficiently;
- No more worries about eating fat as it is the main source of energy on a ketogenic diet;
- Reduce protein intake – Limit protein intake to around 1.4-1.7 grams per 1kg.your weight;
- Limit carbohydrate intake – reduce intake to 35-50 grams (approximately 20 grams net carbs);
- You can try fasting to increase ketone levels.Make sure your body can handle it;
- Drink plenty of fluids – up to 3-4 liters of fluids per day.
Signs of Ketosis:
- Loss of appetite;
- Increase energy, enhance physical strength and vitality, and improve mood;
- There may be an odor of acetone in the body, urine, and mouth;
- Presence of ketones in urine (check with special test strips).
Things you must do on the ketogenic diet:
- Drink plenty of purified water, 30ml each time.per 1 kg.weight.If you don’t know how to drink water (it’s really a habit and a learned skill), install an app on your phone that will definitely remind you of this;
- Eat more fiber-rich green vegetables.
Recommended food list
Nutritionists highlight a range of products you can use to create a low-carb keto diet.You can print this list and pin it above your dining room table.
Allowed foods include:
- fruit– Unsweetened apples, grapefruits, and oranges are allowed;
- nut– Suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
- egg– Products rich in vitamins and minerals.Chicken and quail eggs are great for the diet;
- fish– Another source of protein and polyunsaturated fatty acids.Eat redfish, cod, herring, flounder, capelin, halibut, and tuna to balance your diet;
- meat– A major source of protein and vitamins.Poultry, beef, rabbit, and pork are preferred;
- vegetable– Healthy, low-calorie product, rich in fiber.However, their quantity should be limited since some vegetables contain excess carbohydrates.Our priority: salad greens, spinach, radishes, cucumbers, zucchini and cabbage;
- seafood– Not only rich in protein, but also rich in nutrients.Mussels, squid, crab, shrimp, oysters, etc. are easily absorbed by the body;
- Low-fat fermented dairy products– Rich in calcium, vitamins and minerals (cottage, cottage cheese, yogurt, skim milk and kefir).
The main advantage of the diet is the natural correction of metabolism, so that you can lose excess weight, but this way your body will not be in a state of stress.
The ketogenic diet is ideal for those who want to lose weight quickly, as well as those who have already gained the necessary muscle mass and want to get leaner.
what can you drink
The ideal drinks for the 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 foods that are strictly prohibited during the ketogenic 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 daily carbohydrate intake should not exceed 50 grams.Drink at least 1.5-2 liters of fluid per day.Approximate proportions of protein, fat and carbohydrates: 20% - 75% - 5%.
The main ingredients of the keto diet are fish, meat, dairy products, and seafood.
Sweeteners for the ketogenic diet
Direct sugar substitutes have no effect on blood sugar levels but may negatively impact weight and cause sweet cravings.
Some of the most harmful sweeteners are:
- maple syrup;
- Honey;
- Juice concentrate;
- fructose;
- Agave syrup.
They are high in calories and share the same harmful properties as white sugar (weight gain, risk of insulin resistance, effects on liver and kidneys).
Follow the rules of the ketogenic diet
There are no strict rules for the ketogenic diet; it can hardly be classified as a rigid approach.However, to achieve maximum results without harming your health, you must listen to expert advice:
- Eat dinner no later than 4 hours before bedtime;
- No matter how much you like the results, don't get carried away.The recommended duration is one week.Only the most desperate people, who need to completely reshape themselves and lose a lot of weight, can decide within a month;
- Drink at least one and a half to two liters of water per day;
- Do exercise.This speeds up the weight loss process;
- 30-50 grams of carbohydrates are allowed in the daily diet;
- Boiling, stewing, grilling, baking and steaming are allowed.No frying;
- Fight hunger wisely.Smother it with nuts or fruit;
- The women's menu is lower in daily calories and contains plenty of berries, nuts, fruits and vegetables.A man's diet should be high-calorie, not plant-based, but fish and meat;
- Follow a divided diet, taking small portions more often, 5-6 times a day.The ketogenic diet can promote comfortable weight loss and maintain results after weight loss;
- Pay attention to the calorie content of your food.You have to spend more money than you consume.
The keto diet (also called ketogenic) is a nutritional system originally developed for children with epilepsy.In 1921, endocrinologist R. Woodite first discovered that the liver produces ketone bodies on a low-carbohydrate, high-fat diet.
That same year, therapist R. Wilder dubbed the diet the keto diet and began using it to treat epilepsy when medications failed.
Precautions and contraindications
The keto diet can have dangerous consequences for the body – ketoacidosis.This is poisoning of the body by ketones and their breakdown products, which can lead to coma.Ketoacidosis is accompanied by the smell of acetone in the body, urine, and sweat of people who are losing weight.In this case, you should drink more clean water to remove fat breakdown products from the body.
Taboos to follow it:
- diabetics;
- Patients with diseases of the digestive system, cardiovascular system, and urinary system;
- Children under 18 years old;
- Women who are breastfeeding;
- pregnant.
This diet is difficult for men, although it allows them to emphasize all that muscle definition.Physical labor is based on the consumption of glucose by the muscles, and the keto diet eliminates glucose consumption.A person may experience severe weakness.
Negative symptoms make this diet unacceptable for people doing mental work.They even have difficulty concentrating on daily activities.
This is triggered by a sharp drop in blood sugar levels while the amount of insulin remains the same.The need to replenish glucose stores is not met and the body is forced to use glycogen stores.At the same time, the brain and muscles clearly feel the lack of their main source of energy.As you adjust to increased ketone levels and lower glucose levels, lethargy and apathy will disappear.
keto diet recipes
You can come up with many delicious dishes that will help you stay in ketosis.We will introduce some interesting recipes.
Chicken Casserole with Feta Cheese and Olive Pesto
Your taste buds will thank you.
You will need 4 copies:
- Chicken fillet - 680 g;
- Olive oil (for frying) - 60 g;
- Pesto - 85 g;
- Cream - 1.5 cups;
- Marinated olives - 8 tbsp.lake;
- Feta cheese - 230 g;
- Garlic - 1 clove;
- Pepper - just enough;
- Salt - to taste.
For service:
- Green leafy vegetables - 480 g;
- Olive oil - 4 tbsp.lake;
- Black pepper - appropriate amount;
- Sea salt - just enough.
Preparation:
- Preheat oven to 200 degrees;
- Cut the fillets into chunks.Season with salt and pepper and fry until golden brown;
- Combine pesto and cream in a bowl;
- Arrange the fried chicken pieces in a baking dish along with the olives, feta cheese and garlic.Add cream sauce to bowl;
- Bake for 20-30 minutes, until the edges of the dish are lightly browned.Bon Appetit!
A simple garnish of herbs and olive oil will help bring out the flavor of the dish; you can add asparagus or beans.
Cauliflower Cream Soup
- Butter - 20 g;
- Chicken broth - 150 ml;
- onion - 1;
- Hard cheese - 30 g;
- Cauliflower - 200 g;
- Cream - 30 ml;
- Salt - to taste.
Cooking method:
- Cut onions into small pieces and sauté in butter until golden brown.Meanwhile, cook bok choy;
- Heat the broth and add the fried onions and cream.Put the cabbage in the blender and add to the total mass;
- Add grated cheese.After the soup boils, simmer over low heat for another 10 minutes.Add seasonings.The ketogenic diet can be a life-changing experience for many people.But if you don't follow the rules of this system, it can become unpleasant and unproductive.Bon Appetit!
Ginger Roast Beef
Ingredients for 2 people:
- Boneless Steak - 2 pieces;
- Olive oil - 2 tbsp.lake;
- onion - 1;
- Garlic - 1 clove;
- Tomatoes - 2;
- Grated ginger - 1 teaspoon;
- Apple cider vinegar - 4 tbsp.lake;
- Pepper - a little;
- Salt - to taste.
Cooking method:
- Add oil to skillet and brown steak over medium heat;
- Once both sides are cooked, add onions, garlic, and tomatoes;
- Combine ginger, salt, pepper, and vinegar in cup and stir into meat;
- Cover and simmer until liquid evaporates;
- Sprinkle with herbs and serve.Bon Appetit!
Nutritional value per serving: 370 calories, 27 grams fat, 7 grams carbohydrate, 46 grams protein.
4 egg omelette
- Dried porcini mushrooms – 30 g;
- Eggs – 4;
- Vegetable oil – 20 g;
- Smoked pork – 120 g;
- Hard cheese – 60 g;
- Salt - to taste.
Cooking method:
- Soak dried shiitake mushrooms in hot water; when they are soft, cut into strips;
- Beat eggs thoroughly;
- Heat vegetable oil in skillet over medium heat;
- Slowly pour the beaten eggs into the oil so as not to splatter, then add the chopped mushrooms to the mixture.Bon Appetit!
Broccoli and Cheese Casserole
- eggs - 2;
- Broccoli - 200 g;
- onion - 1;
- Hard cheese - 40 g;
- Cream - 50 ml;
- Butter - 20 g;
- Salt - to taste.
Cooking method:
- Cut the broccoli into florets and boil in salted water.After a quarter of an hour, drain the water with a colander;
- Cut onions into thin rings.Add butter to hot skillet and sauté until fragrant;
- Add onions to broccoli.Continue frying for a few minutes.Pour in beaten eggs;
- Mix grated cheese with cream.Pour this sauce into the pot.Cover and simmer over low heat for about 10 minutes.Bon Appetit!
Spinach salad with cheese and nuts
- Spinach - 160 g;
- Hard cheese - 60 g;
- Nuts (of your choice) - 40 g;
- Olive oil - 20 ml;
- Bacon - 50 g.
- Salt - to taste.
Cooking method:
- Chop the bacon and fry until golden brown.Roughly chop spinach and grate cheese;
- Mix all ingredients, add chopped nuts and pour in oil.Sprinkle with a little seasoning to taste.Bon Appetit!
Asparagus and Broccoli
- onions – 100 g;
- Cabbage inflorescences – 400 g;
- Heavy cream – 100 ml;
- Eggs – 4;
- Butter – 40 g;
- Salt - to taste.
Cooking method:
- Boil the cabbage florets in salted water for 15 minutes and drain;
- Cut onions into rings and fry in butter until golden brown;
- Add cooked broccoli florets to onions and sauté for 5 minutes;
- Then add the eggs and mix.Bon Appetit!
Omelet with cheese and bacon
- Hard cheese - 40 g;
- Dried mushrooms - 15 g;
- Bacon - 70 g;
- eggs - 2;
- Olive oil - 15 ml;
- Salt - to taste.
Cooking method:
- Place the mushrooms in 50 ml.Hot water.After steaming, cut into thin strips.Meanwhile, heat oil in skillet;
- Beat eggs and fry.Next add the mushrooms and chopped bacon.Sprinkle cheese on food;
- Cover and cook over low heat for about 10 minutes.You can add a little salt if needed.Bon Appetit!
Mackerel in the oven
- Tomato - 1;
- onion - 1;
- Herbs de Provence - Whisper;
- Turmeric - a little;
- Lemon - half;
- Mackerel - 300 g;
- Grated ginger - a pinch;
- Salt - to taste.
Cooking method:
- Cut the fish into cubes and rub with spices.Chop the vegetables and add them to the mackerel as a filling;
- Wrap fish in foil and place on baking sheet.Bake at 200 degrees for 40 minutes.Bon Appetit!
in conclusion
- In addition to losing weight by burning body fat, the ketogenic diet can also help improve brain function, normalize blood pressure, cholesterol levels, and produce other positive changes in human health;
- For men who can’t live without a good piece of meat while still wanting to stay healthy, the ketogenic diet is a true godsend;
- Ketone bodies are produced by the liver from fat and are designed to fuel the body’s internal organs;
- There are three types of diets: classic, targeted and cyclical;
- To convert energy into fat deposits, you need to consume no more than 50 grams of carbohydrates per day;
- Side effects such as constipation, cramping, and rapid heartbeat may occur.Extremely rare: hair loss, indigestion, breastfeeding problems;
- The keto diet is based on ketosis, which occurs when you reduce your intake of carbohydrates and protein.