The ketogenic keto diet is a low-carbohydrate diet that is high in fat and moderate in protein.Due to the low amount of carbohydrates in the daily menu, the body converts lipids into fatty acids and ketone bodies.
The latter enters the brain and serves as a source of energy instead of glucose.This process is called ketosis, hence the name of the diet.Despite the fact that the main products of the keto diet are fish, red meat, poultry, cheeses and cottage cheese, the diet is moderately expensive.
essence of keto diet
Keto diet is the most effective way to burn fat in women.The diet does not stress the body by trying to store fat cells.The ketogenic diet simply rewires how metabolic processes work.
During this diet, carbohydrates are reduced as much as possible, so the body has to change the metabolism so that the energy necessary for life can be extracted from fat cells.The latter produce ketone bodies (the process is ketosis), which become the main source of fuel for the nervous system and brain.
This serves as the basis for another name for the diet – ketones.Such processes occur when the daily carbohydrate intake is less than 100 grams.
Dietary regimen requires compliance with the following rules:
- Be prepared for the fact that at the beginning of the diet, weight will be lost faster not from fat, but from water.It will take longer to split, so don't be too quick 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 keep a small bottle with you when drying;
- One positive aspect of the ketone diet is that alcohol is allowed.In moderate quantities, you can drink drinks with minimal sugar content: brandy, whiskey, rum, etc.;
- Fat cannot be excluded.Since carbohydrate intake is limited, an alternative source of energy must exist.There are no restrictions on fats in the ketogenic diet, you can eat steak, fried chicken or fish, but try to consume fats found in oils, avocados, olives, seeds.
Types of Ketogenic Diet
There are several types of diets:
- Standard– The most common version of the keto diet.The main idea is to avoid carbohydrates almost completely;
- Target- consuming a small amount of carbohydrates after training to replenish glycogen and increase the effectiveness of the training process;
- cyclical-Including carbohydrates in the diet as per requirement.As a rule, this is done spontaneously as the body gets tired.The cyclical keto diet is based on the scheme "5 days of eating according to the rules of the keto diet - 2 days of high-carbohydrate nutrition, or carbohydrate loading".
Benefits of keto diet
The ketogenic diet has several positive aspects:
- Helps people suffering from epilepsy.Keto diet leads to ketosis – increased levels of ketone bodies in the body, which reduces relapses in people with epilepsy;
- Reduces risk of cancer;
- Helps in getting rid of acne.If the cause of skin rashes is increased blood sugar levels, the ketone diet will help clear up the skin;
- Protects the brain.Thanks to studies, scientists found out 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 referred to as the Meryl Streep diet.The reason is not that the famous actress became the founder of this method of losing weight.He played the lead role in the film "Do No Harm".
Difference from any other protein diet for weight loss
The principle of any protein diet is low-carbohydrate "protein" nutrition.The 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 the keto diet is to make you do the same thing, but with fat.
"Kremlin", Dukan diet for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably boiled, steamed).Keto diet for weight loss includes full-fat dairy products, nuts, vegetable fats (fatty sauces made from avocado, nuts, vegetable oils).
Selection of the menu for the diet is the next step after familiarization.
- Breakfast can include up to 15 grams of carbohydrates.You can get these from non-starchy foods, such as cheese or vegetables.Breakfast options include scrambled eggs or an omelet of 3-4 eggs, possibly with fried tomatoes, a protein shake and toast and cheese.The cost of such a breakfast will be 550-600 kcal;
- You should never choose grains, sugar, starchy vegetables, milk, yogurt or fruits for lunch.Carbohydrates should be limited as much as possible, the permissible value is 15 grams.For lunch, meat and salad are ideal;Soup with meatballs is suitable, 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 a combination of meat and green vegetables.Vegetable fats will be beneficial in this food.For salad dressings they can be derived from nuts or vegetable oils.Dinner example: Baked salmon or trout in foil and salad.The calorie content of one meal is about 300;
- Don't forget about snacks in the form of an afternoon snack or second dinner.During these, you cannot limit carbohydrates to more than 5 grams.Types of snacks: Boiled eggs, fish, cucumber, celery, chicken wings, cottage cheese, almonds, cottage cheese.
This menu is not the only correct menu for the ketone diet.But in his example you can see the ratio of proteins, carbohydrates and fats.Knowing the list of products, you can create a varied and healthy diet every day.
Do you need to count calories on the keto diet?
You need to count calories, and also take into account the amount of nutrients (proteins, fats and carbohydrates) - BZHU.
In the first 7 days of the keto diet, it is important to consume proteins and fats in a ratio of 50/50, because your body has not yet switched to breaking down its own fats and will actively produce glucose from proteins, that is, from muscles.To preserve muscle mass as much as possible, it is recommended to consume 3-4 grams of protein per 1 kg.your weight.
Watch the ratio of protein and fat in your diet.
Starting from the second week of the diet, the fat content increases to 65-75%.Proteins constitute 20-30%, about 5% are carbohydrates.By understanding these numbers, you can balance nutrients by reducing carbohydrates to zero and increasing the percentage of fat.
On the keto diet, it is important to increase the amount of fat in your diet so that the body uses fat as its main source of energy.
Keto diet: duration, phases, adaptations
Sometimes you may hear that the keto diet is a regular low-carb diet.Actually, this is not true at all.According to the principles of its effect on the body, this system is similar to the popular Atkins diet.
You should not expect a significant loss of body fat in the first week, since at this time the body has not yet adjusted to the new regime and continues to process the remaining reserves of carbohydrates.
The stages of body restructuring look like this:
- First.Last up to 12 hours after the carbohydrate meal.At this stage, the body will completely use its existing glucose stores;
- Second.Lasts for 24-48 hours.At this time, the body uses glycogen reserves contained in the liver and muscles;
- third.Initiation of metabolic restructuring.The body seeks to substitute carbohydrates in fatty acids and proteins, including muscle mass;
- Fourth.Starts on day 7.The body adapts to carbohydrate depletion and goes into a ketogenic state, abandoning protein as an energy source.
In addition to the listed steps, there is one more – the right way to exit the keto diet.You cannot immediately switch to a nutritious diet rich in carbohydrates.The body again needs to adapt, but this time it must switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount to a maximum of 30 grams 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 get results without fail.Regardless of which version of the keto diet the woman chooses, she should be able to create a menu herself.
First you need to calculate your daily calorie intake.It depends on what exactly the woman's goal is - to burn fat or build muscle.To calculate, you can use the example given for a woman weighing 75 kg.Its daily calorie content is equal to 2000 kcal.
He should get 2 grams of protein per kilogram of lean muscle per day.We calculate the amount of protein he will need to receive throughout the day: 75 * 2 = 150 grams.
If a woman doesn't know how many daily calories she needs, she can use the Mifflin-George 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 to achieve ketosis
Follow these guidelines to get into ketosis:
- Avoid snacks, as they cause a spike in insulin;
- Add sports activities.You don't need to put too much stress on yourself;It is enough to give 20-30 minutes daily for light physical activity.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 the level of approximately 1.4-1.7 grams per 1 kilogram.your weight;
- Limit carbohydrate intake – reduce your intake to 35-50 grams (about 20 grams of net carbohydrates);
- You can try fasting to increase your ketone levels.Make sure your body can handle it;
- Drink plenty of water – The amount of fluid you drink can reach 3-4 liters per day.
Symptoms of Ketosis:
- loss of appetite;
- Increased energy, increased strength and vigor, improved mood;
- Possible odor of acetone from the mouth, from the body and urine;
- Presence of ketones in urine (checked with special test strips).
What you should do on the keto diet:
- Drink plenty of pure still water at the rate of 30 ml.Per 1 kg.weight.If you don't know how to drink water (and this is really a habit and an acquired skill), install an application on your phone that will definitely remind you of it;
- Eat green vegetables rich in fiber.
List of Recommended Foods
Nutritionists highlight a huge list of products from which you can build your diet on a low-carbohydrate keto diet.You can print this list and pin it above your dining table.
Permitted food products include:
- Fruit- Allows consumption of apples, grapes, oranges without sugar;
- dry fruits- Suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
- eggs- Products rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
- fish– Another source of protein and polyunsaturated fatty acids.The diet will be balanced by eating red fish, cod, herring, flounder, capelin, halibut and tuna;
- Meat– Main source of proteins and vitamins.Poultry, beef, rabbit and pork are preferred;
- vegetables– A healthy and low-calorie product rich in fiber.However, their quantity should be limited, as some vegetables are high in carbohydrates.We prefer: green salads, spinach, radishes, cucumbers, zucchini and cabbage;
- sea food- 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 (cheese, cheese, curd, skimmed milk and kefir).
The main advantage of the diet is the natural improvement of metabolism, due to which you lose extra pounds, but in such a way that your body is not in a state of stress.
The keto diet is suitable for those who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to get lean.
what can you drink
Ideal drinks for the keto diet are:
- Coffee without sugar;
- green or black tea;
- Clear water.
Keto drinks include unsweetened lattes, wine, and coconut water.
prohibited foods
List of strictly prohibited foods during keto diet:
- Sugar;
- Bakery products (bread, loaf);
- carbonated drinks;
- Sweet fruits (bananas, grapes, mangoes, persimmons);
- Vegetables rich in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
- Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
- Confectionery (cakes, chocolates, marshmallows, waffles).
The optimal amount of carbohydrates per day should not exceed 50 grams.Drink at least 1.5-2 liters of fluids daily.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 Ketogenic Diet
Straight sugar substitutes have no effect on blood sugar levels, but they can have a negative impact 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 to follow keto diet
The ketogenic diet doesn't have very strict rules;These can hardly be classified as rigorous methods.And yet, to achieve maximum results without harm to health, you should listen to the recommendations of experts:
- Have 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 put their figure in order and lose an impressive amount of kilograms, 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 allowed to include 30-50 grams of carbohydrates in the diet per day;
- Boiling, stewing, grilling, baking and steaming are allowed.Frying is prohibited;
- Fight hunger wisely.Muffle it with nuts or fruits;
- The menu for women will have a low daily calorie intake and a large number of berries, nuts, fruits and vegetables.A man's diet should be more high-calorie, and instead of plant foods, he should eat fish and meat;
- Follow a diet divided 5-6 times a day, in minimal portions.Keto diet promotes comfortable weight loss and maintaining results after quitting it;
- Watch the calorie content of your food.You have to spend more than you consume.
The keto diet (also known as ketogenic) is a nutritional system originally intended for children with epilepsy.In 1921, endocrinologist R.Woodite was the first to discover that a low-carbohydrate, high-fat diet causes the liver to produce ketone bodies.
In the same year, physician R.Wilder called this diet the keto diet and began using it to treat epilepsy in situations where taking medications did not provide any results.
Precautions and Contraindications
Ketone diet can provoke a dangerous consequence for the body – keto acidosis.This poisons the body with ketones and their breakdown products, which can lead to coma.A person losing weight with keto acidosis smells of acetone from his body, his urine and sweat.In such a situation, you should drink plenty of clean water to remove fat breakdown products from the body.
It is prohibited to follow:
- patients with diabetes mellitus;
- Patients with diseases of the digestive, cardiovascular, urinary systems;
- Children under 18 years of age;
- Women who are breastfeeding;
- pregnant.
The diet is tough for men, although it allows them to emphasize all the muscle definition.Physical exertion is based on the consumption of glucose by the muscles, which is eliminated with the keto diet.A man may experience severe weakness.
Negative symptoms make the diet unacceptable for people engaged in mental work.It will be difficult for them to concentrate even on their normal activities.
This is caused by a sharp drop in blood sugar levels while the amount of insulin remains unchanged.The need to replenish glucose stores is not met, the body is forced to use glycogen stores.At the same time, the brain and muscles feel a clear lack of the main source of energy.As you adapt to increased ketone levels and decreased glucose levels, lethargy and apathy will go away.
Recipes for Keto Diet
There are many recipes you can make 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 4 servings:
- Chicken fillet – 680 grams;
- Olive oil (for frying) – 60 grams;
- Pesto sauce – 85 grams;
- Cream – 1.5 cups;
- Pickled olives – 8 tbsp.l.;
- Feta cheese – 230 grams;
- Garlic – 1 clove;
- Black pepper - to taste;
- salt to taste.
To serve:
- Greens – 480 grams;
- Olive oil – 4 tbsp.l.;
- Ground black pepper - to taste;
- Sea salt – as per 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 fried chicken pieces in a baking dish with olives, feta cheese and garlic.Pour cream sauce from bowl;
- Bake for 20-30 minutes until the dish is lightly browned around the edges.Bon appetit!
A simple side dish of herbs and olive oil will help enhance the flavor of the dish;You can add asparagus or beans.
Cream Soup with Cauliflower
- Butter – 20 grams;
- Chicken broth – 150 ml;
- Onion - 1 pc.;
- Hard cheese – 30 grams;
- Cauliflower – 200 grams;
- Cream – 30 ml;
- salt to taste.
cooking method:
- Cut onion into small cubes and fry in butter until golden.At the same time, cook the cauliflower;
- Heat the broth, add fried onions and cream.Pass the cabbage through a blender and add to the total mass;
- Add grated cheese.After boiling, simmer the soup on low flame for another 10 minutes.Add spices.The keto diet can be a life-changing experience for many people.But if you don't follow the rules of this system it can be unpleasant and not productive at all.Bon appetit!
Ginger Beef Roast
Ingredients for 2 servings:
- Boneless steak - 2 pcs.;
- Olive oil – 2 tbsp.l.;
- Onion - 1 pc.;
- Garlic – 1 clove;
- Tomato - 2 pcs.;
- Ground ginger – 1 teaspoon;
- Apple cider vinegar – 4 tbsp.l.;
- Black pepper – a pinch;
- salt to taste.
cooking method:
- Add oil to a frying pan and brown the steak over medium heat;
- When both sides are cooked well, add onion, garlic and tomatoes;
- Combine ginger, salt, pepper and vinegar in a cup, pour into meat while stirring;
- Cover with a lid, reduce heat and cook until the liquid evaporates;
- Sprinkle with herbs and serve.Bon appetit!
Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrate, 46 g protein.
4 egg omelette
- Dried porcini mushrooms – 30 grams;
- Egg – 4 pcs.;
- Vegetable oil – 20 grams;
- Smoked pork – 120 grams;
- Hard cheese – 60 grams;
- salt to taste.
cooking method:
- Soak dried mushrooms in hot water;When they are soft, cut into strips;
- Beat the eggs well;
- Heat vegetable oil in a frying pan over medium heat;
- Slowly add the beaten eggs to the oil, taking care to avoid oil splashes, then add the chopped mushrooms to the mixture.Bon appetit!
Broccoli and Cheese Casserole
- Egg – 2 pcs.;
- Broccoli – 200 grams;
- Onion - 1 pc.;
- Hard cheese – 40 grams;
- Cream – 50 ml;
- Butter – 20 grams;
- salt to taste.
cooking method:
- Separate broccoli into florets and boil in salt water.After a quarter hour, drain it in a colander;
- Cut onion into thin rings.Fry in butter in a hot frying pan;
- Add onion to broccoli.Continue frying for a few more minutes.Add beaten eggs;
- Mix grated cheese with cream.Pour this sauce into the pan.Cover and cook on low flame for about 10 minutes.Bon appetit!
Spinach Salad with Cheese and Nuts
- Spinach – 160 grams;
- Hard cheese – 60 grams;
- Nuts (of your choice) – 40 grams;
- Olive oil – 20 ml;
- Bacon – 50 grams.
- salt to taste.
cooking method:
- Finely chop the bacon and fry until golden.Roughly chop the spinach and grate the cheese;
- Mix all the ingredients, add peanuts, add oil.Sprinkle some spices as per taste.Bon appetit!
Asparagus Broccoli
- Onion – 100 grams;
- Cabbage inflorescences – 400 grams;
- Heavy cream – 100 ml;
- Egg – 4 pcs.;
- Butter – 40 grams;
- salt to taste.
cooking method:
- Boil cauliflower florets in salted water for 15 minutes, drain;
- Fry the onion cut into rings in butter until golden brown;
- Add boiled broccoli florets to onions and sauté for 5 minutes;
- Then add eggs and mix.Bon appetit!
Omelet with cheese and bacon
- Hard cheese – 40 grams;
- Dried mushrooms – 15 grams;
- Bacon – 70 grams;
- Egg – 2 pcs.;
- Olive oil – 15 ml;
- salt to taste.
cooking method:
- Send mushrooms in 50 ml.Hot water.- After steaming, cut them into thin strips.Also heat oil in a pan.
- Beat the eggs and fry them.Next add mushrooms and finely chopped bacon.Sprinkle cheese on food;
- Cook the dish under the lid on low flame for about 10 minutes.If you want, you can also add a little salt.Bon appetit!
Mackerel in the oven
- Tomato - 1 pc.;
- Onion - 1 pc.;
- Provencal herbs – a whisper;
- Turmeric – a pinch;
- Lemon – half;
- Mackerel – 300 grams;
- Ground ginger – a pinch;
- salt to taste.
cooking method:
- Cut the fish and rub it with spices.Finely chop the vegetables and place them in the mackerel as a filling;
- Wrap the fish in foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Bon appetit!
conclusion
- Apart from losing weight by burning body fat, keto diet helps in improving brain functioning, normalizing blood pressure, cholesterol levels and bringing other positive changes in human health;
- Keto diet is a real boon for men who cannot live without a good piece of meat and at the same time want to keep their body in order;
- Ketone bodies are produced by the liver from fat and are designed to provide fuel to human internal organs;
- There are three types of diets – classic, targeted and cyclical;
- To replace energy production from fat deposits, you need to consume no more than 50 grams of carbohydrates per day;
- Side effects such as constipation, cramps, and fast heartbeat may occur.Very rare: hair loss, indigestion, breastfeeding problems;
- The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and proteins you consume.