Do you want to be slimmer but don't want to be hungry all the time?Then pay attention to the ketogenic diet!With this diet, you can lose weight quickly without counting calories or portion sizes.
In the 1980s and 1990s, the entire Western world (especially the United States) was conquered by the fear of fat and fatty foods.At that time, people were generally abandoning conventional naturally fat foods in favor of low-fat foods.Products with very low fat content fill the shelves of all supermarkets.The reason behind this is that fat contains more calories than carbohydrates.But what people don't know is that if they eat less fat, they start eating more carbohydrates to stay full.So, during that period, rhetoric about obesity and diabetes began to spread.Now it is clear to you why you should not abandon natural products that contain enough natural fats in favor of a low-fat diet.
What is the keto (keto) diet?
The ketogenic diet is a diet that limits carbohydrate intake and increases dietary fat and protein.The basic principle of this diet is more fat and less carbohydrates.This diet is more restrictive than the Atkins diet, where you can eat absolutely any type of fat.It gets its name from the so-called ketones, which are formed in the body during fat metabolism, after which they are used for energy, a process itself called ketosis.Usually carbohydrates are used for such purposes, but if they are lacking, the body looks for a solution and resorts to fat, which becomes the main source of energy.
Who is the ketogenic diet suitable for?
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.But those of you who train in the gym and want to build muscle mass with this diet, alas, this diet is not for you.The ketogenic diet is a very subtle and complex process in which you need to be able to listen to your body very well, which is why even some seasoned athletes lose some muscle mass as a result.
basic knowledge
On this diet, not only do you need to reduce the proportion of all carbohydrates you eat, you also need to limit sugar and starch intake.When you limit foods containing starches and sugars as much as possible, your body's blood sugar levels begin to stabilize and insulin levels drop.As a result, fat burning is enhanced and you don't usually feel full.When you limit your carbohydrate intake, your body begins to switch from glycolysis (the percentage of carbohydrates broken down) to lipolysis (the percentage of fats that are broken down).This occurs if glycogen stores in the liver and muscles are completely depleted; typically these processes begin within two days of dieting.
What can you eat?
- Meat products: Almost all poultry, beef and even pork.Chicken skin can also be eaten, but it is better to eat chickens that have not been fed with feed.
- seafood: Squid, shrimp, and herring, salmon, or any other fatty fish that is not breaded.
- egg: Eggs can be used in any form.
- healthy fats: Use olive or vegetable oil when cooking.Omega 3-6 fats should also be included in the diet.
- vegetable: You can eat all types of green vegetables and herbs (cabbage, lettuce, asparagus).
- milk: Sour cream, butter, 40% cream and fatty cheese.
- nut: These can often be found in diets, and the ketogenic diet is no exception.
- berry: Berries are very beneficial to the whole body, so they can be consumed in moderation.
Try to choose foods with no more than 6% carbohydrates.
Also try drinking more water and green tea.
What not to eat?
- starch: Foods containing starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- sugar: All forms must be excluded (solid and liquid), which are our most important enemies.Various sweetened carbonated drinks, candies, ice cream and similar popular products on store shelves - all of these should be excluded from the diet.
- margarine: This product is not necessary in any diet or just a healthy diet, so forget about it.
- beer: This drink contains high amounts of fast-absorbing carbohydrates.
- fruit: Avoid eating fruits rich in sugar (grapes, mangoes, oranges).
How much should you eat?
Fat – 65%; Protein – 30%; Green vegetables – 5
There is a very important rule in the ketogenic diet - the weight of protein should equal the weight of fat.There is almost no difference in weight, but if we look at the caloric content, we see a double advantage from fat (9 calories from fat, 4 calories from protein), and in fact, this is how this diet works.Assuming you need to eat 2000 kcal per day, we get:
1300 kcal/145 g - fat; 600 kcal/150 g - protein; (carbohydrates - 20/30 g)
We ended up with about 150 grams of protein and carbs, which we needed to consume at a rate of 2000 kcal throughout the day.By the way, the B/F ratio doesn't affect portion size in any way, it's just the total throughout the day.The percentages of protein and fat may vary slightly, but fat is most common.For example, a diet might consist of 20 percent protein foods and 75 percent fat.
To figure out how many calories you need, use a calculator.Remember that to lose weight you need to create a calorie deficit, so consume 300-500 kcal.More than you eat.
How to follow the ketogenic diet correctly?
The diet itself can last from 1 week to 1-2 months (depending on your goals).But it is recommended to use it for 1-2 weeks initially.Protein intake should be increased (up to 45%) during the first week so that the body is not under great stress as it must gradually adapt to the use of fat.In the second week, you can reduce the protein ratio to 30% and continue to stick to this plan.Quitting the keto diet should be gradual, that is, increasing the proportion of carbohydrates to no more than 30 grams per day.Within a few weeks, you can actually lose 10 kilograms without having to suffer through hunger and portion counting.
What is the difference between low-carb and keto diets?
Low-carb diets may contain carbohydrates, often in excess of 60 grams, which is unacceptable for a ketogenic diet.With such large amounts of carbohydrates, the body cannot switch to continuing to burn fat because the processes associated with ketosis do not occur.On a ketogenic diet, the body consumes negligible amounts of carbohydrates (or no carbohydrates in the diet at all) and is simply forced to burn fat.
How does this work?
When you eat a lot of carbohydrates, only a portion of them are absorbed by the intestines and broken down into simple sugars.Once absorbed, simple sugars increase blood sugar levels, triggering insulin secretion.This hormone not only promotes protein synthesis, but also promotes fat synthesis, so it is directly related to fat accumulation.
Insulin is produced in the secretory pancreas.When insulin is elevated, it inhibits fat burning and stores excess nutrients in fat cells.Over time, this causes a lack of glucose in the body, leading to starvation.As a result of these processes, the brain sends signals and the person tries to fill the body with food as quickly as possible.This is an ongoing cycle that requires the fat accumulation process.
When small amounts of carbohydrates are consumed, blood sugar levels rise gradually and usually stabilize without causing a large spike in insulin.This method increases the release of fat from fat depots, thereby enhancing fat burning.
diabetics
If you have diabetes, you will need to check your blood sugar levels more frequently once you start this diet.By following this diet and limiting carbohydrate intake as much as possible, you can reduce your need for blood sugar-lowering medications.If you use the same dose of insulin as you did before the diet, hypoglycemia may occur, so the dose of the drug may also need to be reduced.To be as safe as possible, you should consult your personal physician.If you are absolutely healthy, the risk of hypoglycemia is virtually non-existent.
Keto Diet Side Effects
When you first start following this diet and stop eating sugar and starches, you may experience some side effects as your body reacts to the dietary changes.On average, the duration of this reaction wears off after a few days.
Common side effects:
- Lethargy.
- Headache.
- heavy.
- Eretism.
- Increased heart rate.
The side effects will disappear as your body adjusts.To reduce them, you need to drink more water and add some salt to some vegetables, but only a little.
keto diet menu
breakfast
Eat no more than 15 grams of carbohydrates for breakfast, which can be obtained from non-starchy vegetables and cheese.You can also prepare an omelette with 2-4 eggs and fried tomatoes.
Lunch
At lunch, avoid grains, starchy vegetables, sugar, fruit, and milk and yogurt.It is also not recommended to abuse carbohydrates, it is best to limit their intake to 15 grams.For lunch, it is best to eat salad, meat or vegetable soup with meatballs instead of potatoes, noodles and rice.
dinner
For dinner, you need to combine green vegetables with meat.You can also add healthy fats in the form of nuts, or dress your salad with vegetable or olive oil.
snack
Your snack should have no more than 5 grams of carbohydrates and should contain protein and fat.These foods include hard-boiled eggs, fish, chicken wings, cucumbers, celery and cheese.