Do you want to become slimmer but don't want to be hungry all the time?Then pay attention to the keto diet!With this diet you can lose weight quickly without counting calories or portions.
In the 80s and 90s, the entire Western world (especially America) was conquered by the fear of fat and fatty foods.At that time, it was common to avoid normal, natural, fatty foods and instead switch to low-fat foods.Products with a very low fat content have filled all supermarket shelves.The reason for this was that fat contains more calories than carbohydrates.But what people didn't know was that if they ate less fat, they would eat more carbohydrates to stay full.Therefore, words about obesity and diabetes were heard en masse during this period.Now it's clear to you why you shouldn't give up natural products with enough natural fat in favor of low-fat products.
What is the keto (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 more strict than, for example, the Atkins diet, where you can eat absolutely any type of fat.It owes its name to the so-called ketones - bodies that are formed when fats are metabolized and are then used as energy.The process itself is called ketosis.Usually carbohydrates are used for such purposes, but when there is a lack of them, 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 both people who want to lose weight quickly and those who have gained the necessary muscle mass and want to become slim.But for those who work out in the gym and want to gain muscle mass on this diet, unfortunately this diet is not suitable.The ketone diet is a very delicate and complex process that requires you to listen carefully to your body, which is why even some experienced athletes lose some of their muscle mass in the process.
Basics
With this diet, you not only need to reduce the proportion of total carbohydrates consumed, but also limit your intake of sugar and starch.When you limit starchy and sugary foods as much as possible, your body's blood sugar levels begin to stabilize and insulin levels begin to decrease.This promotes fat burning and often leaves no feeling of satiety.When you limit carbohydrate intake, the body begins to switch from glycolysis (the percentage of carbohydrate breakdown) to lipolysis (the percentage of fat breakdown).This happens when glycogen reserves in the liver and muscles are completely depleted;Usually these processes begin after 2 days of the diet.
What can you eat?
- meat products: almost any poultry, beef and even pork.You can also eat chicken skin, but it is recommended that it is domestic chicken that has not been fed feed.
- seafood: squid, shrimp, but also herring, salmon or any other fatty fish without breading.
- Eggs: Eggs can be used in any prepared form.
- Healthy fats: Use olive or vegetable oil for 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: sour cream, butter, cream 40% and fatty cheese.
- Nuts: These are commonly found in diets, and the keto diet is no exception.
- Berries: Berries are very beneficial for the whole body and can therefore be consumed in moderation.
Try to choose foods that contain no more than 6% carbohydrates.
Also, try drinking more water and green tea.
What are you not allowed to eat?
- Strength: Foods containing starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- Sugar: in any form must be excluded (solid and liquid), this is our most important enemy.All kinds of sweet carbonated drinks, chocolate bars, ice cream and similar popular products on store shelves - all this should be excluded from the diet.
- margarine: This product is unnecessary in any diet or even a healthy diet, so forget it.
- Beer: This drink contains many quickly absorbed carbohydrates.
- fruit: Avoid fruits high in sugar (grapes, mangoes, tangerines).
How much should you eat?
Fats – 65%;Proteins – 30%;Green vegetables – 5
There is one very important rule in the keto diet: the weight of proteins should correspond to the weight of fats.There is practically no difference in weight, but if we look at the calorie content, we have a two-fold superiority in favor of fats (fat - 9 kcal, protein - 4 kcal), in fact, this is the principle of this diet.Let's say you need to eat 2000 kcal per day, then we get:
1300 kcal/145 grams – fat;600 kcal/150 grams – proteins;(Carbohydrates – 20/30 grams)
In the end we came up with around 150 grams of proteins and carbohydrates, which we have to consume over a whole day with an amount of 2000 kcal.By the way, the B/F ratio has no influence on the portions, it is just added up for the whole day.The protein and fat content can vary slightly, but is usually in favor of fat.For example, a diet may consist of 20% protein foods and 75% fat.
To calculate the number of calories you need yourself, use the 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 Keto Diet Properly?
The diet itself can last anywhere from 1 week to 1-2 months (depending on your goals).However, it is initially recommended to use it for 1-2 weeks.The first week should be with increased protein content (up to 45%) so that the body does not experience great stress as it gradually has to get used to the use of fats.In the second week, you can reduce the protein to 30% and continue to stick to this plan.Exiting the ketone diet should be gradual, i.e.h.The carbohydrate content should be increased to a maximum of 30 grams per day.In just a few weeks, you can actually lose up to 10 kilograms of weight without torturing yourself with hunger and counting portions.
What is the difference between low-carb and ketone diets?
A low-carb diet may 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 constant work with fats, since the very processes associated with ketosis do not take place.And on a keto diet, the body receives a negligible amount of carbohydrates (or none at all from food) and is simply forced to work with the fats.
How does that work?
If you eat a lot of carbohydrates, only a certain part of them is absorbed in the intestine and then broken down into simple sugars.Once absorbed, simple sugars increase blood sugar levels, which triggers insulin secretion.This hormone can increase the synthesis of not only proteins but also fats and is therefore directly related to fat accumulation.
Insulin is produced in the intrasecretory pancreas.When insulin levels are elevated, they can inhibit fat burning and also store excess nutrients in fat cells.Over time, this can lead to a lack of glucose in the body, leading to hunger.Through these processes, the brain sends signals and a person tries to saturate his body with food as quickly as possible.This is a constant cycle that involves fat accumulation processes.
When consuming small amounts of carbohydrates, blood sugar levels gradually rise and often stabilize, which does not cause large insulin spikes.This approach allows you to increase the release of fat from fat deposits, which promotes fat burning.
diabetic
If you have diabetes, you will need to check your blood sugar levels more frequently when starting this diet.By following this diet and limiting carbohydrates as much as possible, you reduce the need for blood sugar-lowering medications.If you use the same dose of insulin as before the diet, hypoglycemia may occur, so you also need to reduce the dose of medication.To be as safe as possible, you should consult your family doctor.If you are completely healthy, there is practically no risk of developing hypoglycemia.
Side effects of the keto diet
When you first start this diet and stop consuming sugars and starches, you may experience some side effects as your body reacts to dietary changes.On average, the duration of such a reaction disappears after just a few days.
Popular side effects:
- Lethargy.
- Headache.
- Heaviness.
- Erethism.
- 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 come from non-starchy vegetables and cheese.You can also make an omelet with 2-4 eggs and fried tomatoes.
Lunch
At lunch you should avoid grains, starchy vegetables, sugar, fruit, milk and yogurt.It is also not recommended to abuse carbohydrates and it is best to limit your intake to 15 grams.It is best to eat salads, meat or vegetable soup with meatballs without potatoes, pasta and rice for lunch.
Dinner
For dinner you need to 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.
Snacks
Your snacks should contain no more than 5 grams of carbohydrates and consist of protein and fat.These can include hard-boiled eggs, fish, chicken wings, cucumbers, celery and cheese.