Do you want to get slimmer but don't want to be hungry all the time?Then watch out for the keto diet!With this diet, you can lose weight fast without counting calories or portions.
In the 80s-90s, the entire Western world (especially America) was conquered by the fear of fat and fatty foods.At the time, it was popular to ditch regular naturally fatty foods in favor of low-fat foods.Products with a very low percentage of fat have filled all the supermarket shelves.The rationale behind this was that fat contains more calories than carbohydrates.But what people didn't know was that if they ate less fat, they would start eating more carbs to stay full.Therefore, in those periods, massive talk about obesity and diabetes began to be heard.Now it is clear to you why you should not give up natural products with a sufficient amount of natural fat in favor of low-fat diets.
What is the ketone (ketone) diet?
The keto diet is a diet with limited carbohydrate intake and increased fat and protein in the diet.The basic principle of this diet is more fat, less carbohydrates.This diet is stricter than, for example, the Atkins diet, where you can eat absolutely any kind of fat.It got its name because of the so-called ketones - bodies that are formed during the metabolism of fats, after which they are then used as energy, and the process itself is called ketosis.Carbohydrates are usually used for such purposes, but if there is a shortage, the body finds a solution and resorts to fats, which become the main source of energy.
Who is the keto diet suitable for?
The keto diet is suitable for people who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to become lean.But those people who train in the gym and want to build muscle mass using this diet, unfortunately, this diet will not suit you.The keto diet is a very delicate and complex process in which you need to be able to listen to your body well, which is why some experienced athletes lose some of their muscle mass on it.
Basically
On this diet, you not only need to reduce the proportion of all carbohydrates you consume, but also limit your intake of sugar and starch.When you limit starchy and sugary foods as much as possible, your blood sugar levels begin to stabilize and insulin levels drop.Due to this, fat burning is enhanced and you will often not feel full.When you limit your carbohydrate intake, the body begins to switch from glycolysis (the rate of breaking down carbohydrates) to lipolysis (the rate of breaking down fat).This happens if glycogen stores in the liver and muscles are completely depleted.usually these processes start after 2 days of the diet.
What can you eat?
- Meat products: almost any poultry, beef, even pork.You can also eat chicken skin, but it is best if it is a domestic chicken that has not been fed.
- Seafood: squid, shrimp, as well as herring, salmon or any other oily fish without breading.
- Eggs: Eggs can be used in any prepared form.
- Healthy fats: Use olive oil or vegetable oil in cooking.Also include omega 3-6 fats in your diet.
- Vegetables: You can eat all kinds of green vegetables and herbs (cabbage, lettuce, asparagus).
- Milk: cream, butter, 40% cream, and fatty cheeses.
- Nuts: These can often be found in diets, and the keto diet is no exception.
- Berries: Berries are very beneficial for the whole body, so they can be consumed in moderation.
Try to choose foods that have no more than 6% carbohydrates.
Also try to drink more water and green tea.
What can't you eat?
- Amyl: foods containing starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- Sugar: in whatever form it must be excluded (solid and liquid), this is our greatest enemy.All kinds of sweet carbonated drinks, candy, ice cream and similar popular products on store shelves - all this should be excluded from the diet.
- Margarine: This product is not necessary in any diet or just a healthy diet, so forget it.
- Beer: This drink contains a lot of carbohydrates that are absorbed quickly.
- Fruits: Avoid fruits that are rich in sugar (grapes, mangoes, tangerines).
How much should you eat?
Fat - 65%;Proteins - 30%;Green vegetables - 5
There is a very important rule in the keto diet - the weight of proteins must be equal to the weight of fats.There is practically no difference in weight, but if we look at the caloric content, we have a double superiority in favor of fats (fat-9 kcal, protein-4 kcal), in fact, this is the beginning of this diet.Suppose you need to eat 2000 kcal per day, we get:
1300 kcal/145 grams - fat.600 kcal/150 grams - proteins.(carbohydrates - 20/30 grams)
We ended up with about 150 grams of protein and carbohydrates, which should be consumed during a whole day at a rate of 2000 kcal.By the way, the B/F ratio does not affect the portions in any way, it is only summarized for the whole day.The percentage of protein and fat can vary slightly, but most of the time it favors fat.For example, a diet might consist of 20% protein foods and 75% fat.
To calculate the required number of calories for yourself, use the calculator.Remember that to lose weight you need to create a calorie deficit, so spend 300-500 kcal.more than you eat.
How to follow the keto diet correctly?
The diet itself can last anywhere from 1 week to 1-2 months (based on your goals).But at first it is recommended to use it for 1-2 weeks.The first week should be spent with increased portions of protein (up to 45%) so that the body does not experience a lot of stress, because it must gradually adapt to the use of fats.In the second week, you can reduce the percentage of protein to 30% and continue to stick to this plan.The exit from the keto diet should be gradual, that is, increasing the proportion of carbohydrates to no more than 30 grams per day.In a few weeks, you can really lose up to 10 kg of weight, without tormenting yourself with hunger and counting portions.
What is the difference between low carb and ketone diets?
A low-carb diet can contain carbohydrates, usually more than 60 (grams), which is unacceptable for a keto diet.With such an amount of carbohydrates, the body cannot switch to continuous work on fats, since the processes associated with ketosis themselves do not occur.And with a keto diet, the body receives a negligible amount of carbohydrates (or none at all in the diet) and is simply forced to work on fats.
How does it work?
When you consume a lot of carbohydrates, only a certain part of them is absorbed in the intestines and then broken down into simple sugars.Once absorbed, simple sugars raise blood glucose levels, which triggers insulin secretion.This hormone is able to enhance the synthesis of not only proteins, but also fats, so it is directly related to the accumulation of fat.
Insulin is produced in the endocrine pancreas.When insulin is elevated, it can inhibit fat burning and also store excess nutrients in fat cells.After some time, this can cause a shortage of glucose in the body, which will lead to starvation.As a result of these processes, the brain sends signals and the person tries to saturate his body with food as quickly as possible.This is a constant cycle that involves fat accumulation processes.
When you consume low amounts of carbohydrates, blood glucose levels rise gradually and often stabilize, which does not cause large spikes in insulin.This approach allows you to increase the release of fat from fat stores, which enhances fat burning.
Diabetics
If you have diabetes, you will need to check your blood sugar levels more often once you start this diet.By using this diet and limiting yourself to carbohydrates as much as possible, you reduce the need for hypoglycemic drugs.If you use the same dose of insulin as before the diet, you may end up with hypoglycemia, so you also need to reduce the dose of the drugs.To be as safe as possible, you should consult your personal physician.If you are absolutely healthy, then there is practically no risk of developing hypoglycemia.
Side effects of the keto diet
When you first start following this diet and stop eating sugar and starch, you may experience some side effects as your body reacts to the dietary changes.On average, the duration of such a reaction disappears after only a few days.
Popular side effects:
- Lethargy.
- Headaches.
- Gravity.
- Irritation.
- Increased heart rate.
After the body adapts, the side effects disappear.To minimize them, you need to drink more water and also add some salt to some vegetables, but only a little.
Keto diet menu
Breakfast
For breakfast, you can eat no more than 15 grams of carbohydrates, which can be obtained from non-starchy vegetables and cheese.You can also prepare an omelet with 2-4 eggs and fried tomatoes.
Meal
At lunch, you should avoid grains, starchy vegetables, sugar, fruit, as well as milk and yogurt.It is also not recommended to abuse carbohydrates and it is better to limit their intake to 15 grams.It is better to eat salads, meat or vegetable soup with meatballs for lunch without potatoes, noodles and rice.
Dinner
For dinner you should combine green vegetables and meat.You can also add healthy fats in the form of nuts or season the salad with vegetable or olive oil.
Snack
Your snacks should contain no more than 5 grams of carbohydrates and should consist of protein and fat.These can include boiled eggs, fish, chicken wings, cucumber, celery and cheese.