The ketogenic keto diet is a low-carbohydrate diet that is high in fat and moderate in protein.Due to the low content of carbohydrates in the daily menu, the body converts lipids into fatty acids and ketones.
The latter enters the brain and serves as an energy source 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.
The essence of the keto diet
The keto diet is the most effective method of burning fat in women.The diet does not stress the body by trying to fill up on fat cells.The ketogenic diet simply restructures how metabolic processes work.
During this diet, carbohydrates are reduced as much as possible so that the body has to change its metabolism so that the energy needed for life is extracted from the fat cells.The latter produces ketone substances (the process is ketosis), which become the main source of fuel for the nervous system and the brain.
This served as the basis for the second name of the diet - ketone.Such processes occur if the daily carbohydrate intake is less than 100 g.
The diet requires compliance with the following rules:
- Be prepared that at the beginning of the diet, the weight will be lost quickly due to water, not fat.It will take longer to split, so don't rush to give up halfway;
- 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 have a small bottle with you while drying;
- A positive aspect of the keto diet is that alcohol is allowed.In moderation, you can drink drinks with minimal sugar content: brandy, whiskey, rum and so on;
- Fat cannot be excluded.Since the intake of carbohydrates is limited, an alternative source of energy must be present.There are no restrictions on fats in the ketogenic diet, you can eat steaks, fried chicken or fish, but try to consume those found in oil, avocado, olives, seeds.
Types of ketogenic diet
There are several types of diet:
- Standard- The most common version of the keto diet.The main idea is to avoid carbohydrates almost entirely;
- Goal– consuming a small amount of carbohydrates after training to replenish glycogen and increase the efficiency of the training process;
- Cyclic– introducing carbohydrates into the diet as needed.As a rule, this happens intuitively as the body becomes exhausted.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 the Keto Diet
There are many positive aspects of the ketogenic diet:
- Helps people with epilepsy.The keto diet leads to ketosis - increased levels of ketone bodies in the body, which reduce relapses in people with epilepsy;
- Reduces the risk of cancer;
- Helps get rid of acne.If the cause of the skin rash is increased blood sugar levels, a keto diet will help clear the skin;
- Protects the brain.Thanks to the study, researchers learned that the ketogenic diet reduces the risk of developing Alzheimer's disease, Parkinson's disease and other neurological and mental diseases;
- You can eat your favorite food without counting calories or limiting your time;
The keto diet is often called the Meryl Streep diet.The reason is not that the famous actress became the founder of this method of losing weight.She played one of the main roles in the movie "Do No Harm".
Differences 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 get you to do the same thing, but from fat.
"Kremlin", the Dukan diet for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably boiled, steamed).A keto weight loss diet consists of full fat dairy products, nuts, vegetable fats (avocado, nuts, fatty sauces made from vegetable oils).
Choosing a menu for a diet is the next step after familiarity
- The breakfast can contain up to 15 g of carbohydrates.You can get them from non-starchy foods, such as cheeses or vegetables.The breakfast option consists of scrambled eggs or an omelette of 3-4 eggs, possibly with fried tomatoes, a protein shake and toast and cheese.Such a breakfast will cost 550-600 Kcal;
- For lunch, you should never choose grains, sugar, starchy vegetables, milk, yogurt or fruits.Carbohydrates should be limited as much as possible, the permissible value is 15 g. For lunch, meat and salads 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 combinations of meat and green vegetables.Vegetable fat in this meal will be beneficial.They can be taken from nuts or vegetable oils for salad dressing.Evening example: baked salmon or trout in foil and salad.The calorie content of a meal is about 300;
- Don't forget snacks in the form of an afternoon snack or second dinner.Under them, you must not exceed the carbohydrate limit of 5 g. Types of snacks: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.
This menu is not the only right one for the keto diet.But in his example you can see the relationship between proteins, carbohydrates and fat.Once you know the list of products, you can make a varied and healthy diet every day.
Need to count calories on a keto diet?
You need to count calories and also take into account the amount of nutrients (proteins, fat and carbohydrates) - BZHU.
In the first 7 days of the keto diet, it is important to consume proteins and fats in a 50/50 ratio, as your body has not yet switched to breaking down its own fat and will actively produce glucose from protein, i.e. from muscles.To preserve muscle mass as much as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.
See the ratio of proteins to fats in your diet.
From the second week of the diet, the amount of fat increases to 65-75%.Proteins make up 20-30%, about 5% are carbohydrates.Once you understand these numbers, you can balance nutrients by reducing carbohydrates to zero and increasing the percentage of fat.
On a keto diet, it is important to increase the amount of fat in your diet so that the body uses fat as its primary source of energy.
Keto diet: duration, stages, adaptation
Sometimes you hear that the keto diet is a regular low-carb diet.In fact, this is not true at all.According to the principles of its effect on the body, this system is very similar to the popular Atkins diet.
You should not expect significant losses of body fat in the first week, as at this time the body has not yet adapted to the new regime and continues to process the remaining reserves of carbohydrates.
The phases of the body's restructuring look like this:
- First.Lasts 12 hours after the last carbohydrate meal.At this stage, the body will completely use up its existing glucose reserves;
- Other.Lasts 24-48 hours.At this point, the body uses glycogen reserves contained in the liver and muscles;
- Third.The beginning of metabolic restructuring.The body looks for an alternative to carbohydrates in fatty acids and proteins, including those contained in muscle mass;
- Fourth.Starting on day 7. The body adapts to the lack of carbohydrates and switches to a ketogenic state, giving up proteins as an energy source.
In addition to the listed stages, there is one more - the correct way out of the keto diet.You cannot immediately switch to a nutritious diet rich in carbohydrates.The body must again adapt, but this time it must switch to glycolysis.To do this, carbohydrates must be introduced gradually, increasing their amount by a maximum of 30 g per day.
Keto diet meal plan
Even if 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 achieve flawless results.Whichever version of the keto diet a woman chooses, she should be able to create a menu on her own.
First, calculate your daily calorie intake.It depends on what exactly the woman's goal is - to burn fat or gain muscle mass.To perform the calculation, you can use the example given for a woman weighing 75 kg.Its daily calorie content is equal to 2000 kcal.
She should receive 2 g of protein per day perkg of lean muscle mass.We calculate for her the amount of protein she should have during the day: 75 * 2 = 150 g.
If a woman does not know the daily number of kilocalories she needs, 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 calorie intake for a woman.
Rules for achieving ketosis
Follow these guidelines to enter ketosis:
- Avoid snacks as they cause a spike in insulin;
- Add sports activities.You don't need to put a lot of stress on yourself;it is enough to set aside 20-30 minutes a day 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 consumed - bring the amount to a level of about 1.4-1.7 g per day.1 kg.your weight;
- Limit carbohydrate intake - reduce your intake to 35-50g (about 20g net carbs);
- You can try fasting to increase your ketone levels.Make sure your body can handle it;
- Drink a lot of water – the amount of liquid you drink can reach up to 3-4 liters per day.
Signs of ketosis:
- Decreased appetite;
- Increased energy, increased strength and vigor, improved mood;
- Possible smell of acetone from the body and urine, from the mouth;
- The presence of ketones in the urine (checked with special test strips).
What to do on the keto diet:
- Drink a lot of clean still water at a rate of 30 ml.per 1 kg.weight.If you do not 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 this;
- Eat green vegetables rich in fiber.
List of recommended foods
Nutritionists highlight a huge list of products from which you can make your diet on a low-carb keto diet.You can print this list and pin it above your dining room table.
Allowed foods include:
- Fruits- allows consumption of unsweetened apples, grapefruit, oranges;
- Nuts– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
- Egg– a product rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
- Fish– another source of proteins and polyunsaturated fatty acids.Eating red fish, cod, herring, flounder, capelin, halibut and tuna will balance the diet;
- Meat– the most important source of protein and vitamins.Poultry, beef, rabbit and pork are preferred;
- Vegetables– a healthy product with low calorie content, rich in fibre.However, their quantity should be limited, as some vegetables contain excess carbohydrates.We prefer: lettuce, spinach, radishes, cucumbers, zucchini and cabbage;
- Fish and shellfish– rich not only in protein but also in nutrients.Mussels, squid, crabs, prawns and oysters are well absorbed by the body;
- Low-fat fermented milk products– rich in calcium, vitamins and minerals (cottage cheese, cheese, yoghurt, skimmed milk and kefir).
The main advantage of the diet is the natural correction of the metabolism, due to which you lose extra kilos, but in such a way that your body is not in a state of stress.
The keto diet is suitable for people who want to lose weight quickly, as well as those who have gained the necessary muscle mass and want to become slim.
What can you drink
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.
Forbidden foods
List of strictly prohibited foods during the keto 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);
- Confectionery (cakes, chocolates, marshmallows, waffles).
The optimal amount of carbohydrates perday should not exceed 50 g. Drink at least 1.5-2 liters of liquid per day.Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.
The main components of the keto diet are fish, meat, dairy and shellfish.
Sweeteners for the ketogenic diet
Direct sugar substitutes have no effect on blood sugar levels, but can negatively affect 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 identical to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effect on liver and kidneys).
Rules for following the keto diet
The ketogenic diet does not have too strict rules;it can hardly be classified as rigid methods.And yet, to achieve maximum results without harm to health, you need to listen to the recommendations of specialists:
- Eat dinner no later than 4 hours before bedtime;
- Don't get carried away, no matter how much you like the results.Recommended duration is one week.Only the most desperate, who need to thoroughly get their figure in order and lose an impressive amount of kilos, can decide on 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 g of carbohydrates in the diet daily;
- Boiling, stewing, grilling, baking and steaming are permitted.Frying is prohibited;
- Fight hunger wisely.Subdue it with nuts or fruits;
- The menu for women will have a lower daily calorie content and a large number of berries, nuts, fruits and vegetables.A man's diet should be more caloric, and instead of plant foods, they should eat fish and meat;
- Follow a divided diet, 5-6 times a day, in minimal portions.The keto diet promotes comfortable weight loss and maintains the results after leaving it;
- Keep an eye on the calorie content of your food.You need to use much more than you consume.
The keto diet (also called ketogenic) is a nutritional system originally intended for children suffering from epilepsy.In 1921, endocrinologist R. Woodite first discovered that the liver produces ketone bodies with a low-carbohydrate, high-fat diet.
In the same year, therapist R. Wilder called this diet a keto diet and began using it to treat epilepsy in situations where taking medication did not bring any results.
Precautions and contraindications
The keto diet can cause a dangerous consequence for the body - ketoacidosis.This is poisoning of the body with ketones and their breakdown products, which can lead to falling into a coma.Keto acidosis is accompanied by the appearance of the smell of acetone from the body of the person losing weight, his urine and sweat.In this case, you should drink plenty of clean water to remove fat breakdown products from the body.
It is contraindicated to follow it:
- Patients with diabetes mellitus;
- Patients with diseases of the digestive system, cardiovascular, urinary tract;
- Children under the age of 18;
- Women who are breastfeeding;
- Pregnant.
The diet is difficult for men, although it allows them to emphasize all the muscle definition.Physical work is based on the muscles' consumption of glucose, 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 themselves on their usual activities.
This is triggered by a sharp drop in blood sugar levels while the amount of insulin remains unchanged.The need to replenish glucose reserves is not met, the body is forced to use glycogen reserves.At the same time, the brain and muscles feel a clear lack of the main energy source.Lethargy and apathy will pass as you adjust to increased levels of ketones and decreased levels of glucose.
Recipes for keto diet
You can come up with many dishes 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 for 4 servings:
- Chicken fillet - 680 g;
- Olive oil (for frying) - 60 g;
- Pesto sauce - 85 g;
- Cream - 1.5 cups;
- Pickled olives - 8 tbsp.l.;
- Feta cheese - 230 g;
- Garlic - 1 clove;
- Pepper - to taste;
- Salt - to taste.
For serving:
- Green - 480 g;
- Olive oil - 4 tbsp.l.;
- Ground black pepper - to taste;
- Sea salt - to taste.
Preparation:
- Preheat the oven to 200 degrees;
- Cut the fillet into pieces.Add salt and pepper to taste, fry until golden brown;
- Put pesto and cream in a bowl;
- Place the fried chicken pieces in an ovenproof dish together with the olives, feta cheese and garlic.Add cream sauce from bowl;
- Bake for 20-30 minutes until the dish is light brown around the edges.Good appetite!
A simple garnish of herbs and olive oil will help bring out the flavor of the dish;you can add asparagus or beans.
Cream soup with cauliflower
- Butter - 20 g;
- Chicken broth - 150 ml;
- Onion - 1 pc.;
- Hard cheese - 30 g;
- Cauliflower - 200 g;
- Cream - 30 ml;
- Salt - to taste.
Cooking method:
- Chop the onion into small cubes and fry it in butter until golden.At the same time, cook the cabbage;
- Heat the broth, add fried onion and cream to it.Pass the cabbage through a blender and add to the total mass;
- Add grated cheese.After boiling, the soup should simmer on low heat for another 10 minutes.Add spices.The keto diet can be a life-changing experience for many people.But it can turn out to be unpleasant and not at all productive if you don't follow the rules of this system.Good appetite!
Ginger roast beef
Ingredients for 2 servings:
- Boneless steak - 2 pcs.;
- Olive oil - 2 tbsp.l.;
- Onion - 1 pc.;
- Garlic - 1 clove;
- Tomatoes - 2 pcs.;
- Ground ginger - 1 tsp;
- Apple cider vinegar - 4 tbsp.l.;
- Pepper - a pinch;
- Salt - to taste.
Cooking method:
- Pour oil into a roasting pan and brown steaks over medium heat;
- When both sides are cooked through, add onion, garlic and tomatoes;
- Mix ginger, salt, pepper and vinegar in a cup, add while stirring to the meat;
- Cover, reduce heat, and cook until liquid evaporates;
- Serve sprinkled with herbs.Good appetite!
Nutritional value perportion: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.
4 egg omelette
- Dried porcini mushrooms - 30 g;
- Eggs - 4 pcs.;
- vegetable oil - 20 g;
- smoked pork - 120 g;
- hard cheese - 60 g;
- Salt - to taste.
Cooking method:
- Soak dried mushrooms in warm water;when they become soft, cut into strips;
- Beat the eggs thoroughly;
- Heat vegetable oil in a skillet over moderate heat;
- Slowly pour the beaten eggs into the oil to avoid splashing, then add the chopped mushrooms to the mixture.Good appetite!
Broccoli and Cheese Casserole
- Eggs - 2 pcs.;
- Broccoli - 200 g;
- Onion - 1 pc.;
- Hard cheese - 40 g;
- Cream - 50 ml;
- Butter - 20 g;
- Salt - to taste.
Cooking method:
- Divide the broccoli into florets and cook them in brackish water.After a quarter of an hour, drain in a colander;
- Chop the onion into thin rings.Sauté in butter in a hot skillet;
- Add onion to broccoli.Continue to fry for a few more minutes.Pour in beaten egg;
- Mix grated cheese with cream.Pour this sauce into the pan.Let it simmer, covered, over low heat for about 10 minutes.Good appetite!
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:
- Finely chop the bacon and fry it until golden.Roughly chop the spinach and grate the cheese;
- Mix all ingredients, add peanuts, pour oil.Sprinkle with some spices to taste.Good appetite!
Asparagus broccoli
- Onion - 100 g;
- Cabbage florets - 400 g;
- Heavy cream - 100 ml;
- Eggs - 4 pcs.;
- Butter - 40 g;
- Salt - to taste.
Cooking method:
- Boil cabbage florets in salted water for 15 minutes, strain;
- Fry the onion, cut into rings, in butter until golden brown;
- Add cooked broccoli florets to the onion and cook for 5 minutes;
- Then add eggs and mix.Good appetite!
Omelet with cheese and bacon
- Hard cheese - 40 g;
- Dried mushrooms - 15 g;
- Bacon - 70 g;
- Eggs - 2 pcs.;
- Olive oil - 15 ml;
- Salt - to taste.
Cooking method:
- Send the mushrooms in 50 ml.warm water.After steaming, they are cut into thin strips.At the same time, heat the oil in a frying pan;
- Beat the eggs and fry.Then add mushrooms and finely chopped bacon.Sprinkle the food with cheese;
- Let the dish simmer on low heat under the lid for about 10 minutes.If desired, you can add a little salt.Good appetite!
Mackerel in the oven
- Tomatoes - 1 pc.;
- Onion - 1 pc.;
- provencal herbs - a whisper;
- Turmeric - a pinch;
- Lemon - half;
- Mackerel - 300 g;
- Ground ginger - a pinch;
- Salt - to taste.
Cooking method:
- Cut the fish and rub it with spices.Finely chop the vegetables and add to the mackerel as a filling;
- Wrap the fish in foil and place it on a baking tray.Bake for 40 minutes at 200 degrees.Good appetite!
Conclusion
- In addition to losing weight by burning body fat, the keto diet helps improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
- The keto diet is a real gift for men who cannot do without a good piece of meat and at the same time want to keep their bodies in order;
- Ketone bodies are produced by the liver from fat and are designed to fuel the human internal organs;
- There are three types of diets – classic, targeted and cyclical;
- To switch energy production from fat stores, consume no more than 50 grams of carbohydrates per day;
- Side effects such as constipation, cramps and fast heart rate may occur.Extremely rare: hair loss, dyspepsia, breastfeeding problems;
- The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and proteins you consume.