Do you want to lose weight but not be constantly hungry?Then pay attention to the ketogenic diet!With this diet you can lose weight quickly without counting calories or portions.
In the 80s and 90s, the entire Western world (especially the United States) was conquered by the fear of fats and fatty foods.At that time, it was popular to abandon the usual natural fatty foods in favor of low-fat foods.Products with a very low percentage of fat have filled all supermarket shelves.The reasoning behind this was that fats contain more calories than carbohydrates.But what people didn't know was that if they ate less fat, they would start eating more carbohydrates to stay full.For this reason, in those periods words about obesity and diabetes began to be heard massively.Now it is clear why you should not give up natural products with a sufficient amount of natural fat in favor of low-fat ones.
What is the keto (ketone) diet?
The ketogenic 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 during the metabolism of fats, after which they are used as energy, and the process itself is called ketosis.Usually carbohydrates are used for such purposes, but if they are lacking, the body finds a solution and turns to fats, which become the main source of energy.
Who is the ketogenic diet suitable for?
The ketogenic diet is ideal for people who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to lose weight.But those people who train in the gym and want to build muscle mass on this diet, unfortunately, this diet does not suit them.The keto diet is a very delicate and complex process in which it is necessary to be able to listen to your body well, which is why even some experienced athletes lose part of their muscle mass with it.
Basics
In this diet, you not only need to reduce the proportion of all carbohydrates you consume, but also limit your intake of sugar and starches.When you limit starchy and sugar-containing foods as much as possible, the body's blood sugar levels begin to stabilize and insulin levels decrease.Because of this, fat burning is improved and you will often not feel full.When you limit carbohydrate intake, the body begins to shift from glycolysis (the percentage of carbohydrate breakdown) to lipolysis (the percentage of fat breakdown).This happens if glycogen stores in the liver and muscles are completely depleted;Usually these processes begin after 2 days of 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 be domestic chicken that has not been fed with feed.
- seafood: squid, shrimp, as well as herring, salmon or any other unbreaded fatty fish.
- 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 vegetables and herbs (cabbage, lettuce, asparagus).
- milk: sour cream, butter, 40% cream and fatty cheeses.
- walnuts: These can often be found in diets, and the ketogenic diet is no exception.
- berries: Berries are very beneficial for the entire body, so they can be consumed in moderation.
Try to choose foods that have a carbohydrate percentage of no more than 6%.
Also try to drink more water and green tea.
What can't you eat?
- Starch: Foods containing starch (bread, rice, pasta, potatoes) should be excluded as much as possible.
- Sugar: in any form it must be excluded (solid and liquid), this is our most important 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 unnecessary in any diet or just a healthy diet, so forget it.
- beer: This drink contains many quickly absorbed carbohydrates.
- fruit: Avoid fruits rich in sugar (grapes, mangoes, tangerines).
How much should you eat?
Fats – 65%;Proteins – 30%;Green vegetables – 5
There is a very important rule in the ketogenic diet: the weight of proteins must be equal to the weight of fats.There is practically no difference in weight, but if you look at the calorie content, we have a double superiority in favor of fats (fats-9 kcal, proteins-4 kcal), in fact, this is the principle of this diet.Let's say you need to eat 2000 kcal per day, we get:
1300 kcal/145 grams - fat;600 kcal/150 grams - proteins;(carbohydrates - 20/30 grams)
In the end we have about 150 grams of proteins and carbohydrates left, which must be consumed throughout an entire day at a rate of 2000 kcal.By the way, the B/F ratio does not affect portions in any way, it just adds up for the entire day.The percentage of protein and fat can vary slightly, but most of the time it favors fat.For example, a diet may consist of 20% protein foods and 75% fat.
To calculate the required number of calories yourself, use the calculator.Remember that to lose weight it is necessary to create a caloric deficit, so spend between 300 and 500 kcal.more than you eat.
How to correctly follow the ketogenic diet?
The diet itself can last anywhere from 1 week to 1-2 months (depending on your goals).But at first it is recommended to use it for 1-2 weeks.The first week it is advisable to go with larger portions of protein (up to 45%) so that the body does not suffer great stress, since it must adapt little by little to the use of fats.In the second week, you can reduce the protein proportion to 30% and continue with this plan.Exit from the keto diet should be gradual, that is, increase the proportion of carbohydrates to no more than 30 grams per day.In a few weeks, you can lose up to 10 kilograms of weight, without tormenting yourself with hunger and without 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 ketogenic diet.With such an amount of carbohydrates, the body cannot switch to constant work with fats, since the processes associated with ketosis do not occur.And with a ketogenic diet, the body receives a negligible amount of carbohydrates (or none in the diet) and is simply forced to work with fats.
How does this work?
When a lot of carbohydrates are consumed, only some of them are absorbed in the intestines and subsequently broken down into simple sugars.Once absorbed, simple sugars increase blood glucose levels, triggering insulin secretion.This hormone is capable of enhancing the synthesis of not only proteins, but also fats, so it is directly related to fat accumulation.
Insulin is produced in the intrasecretory pancreas.When insulin is elevated, it can inhibit fat burning and also store excess nutrients in fat cells.After a while, this can lead to a glucose deficiency in the body, which will lead to hunger.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 low amounts of carbohydrates are consumed, blood glucose levels rise gradually and often stabilize, which does not cause large insulin spikes.This approach allows you to increase the release of fat from fat deposits, which improves 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 yourself to carbohydrates as much as possible, the need for hypoglycemic medications is reduced.If you use the same dose of insulin as before the diet, it can cause hypoglycemia, so it is also necessary to reduce the dose of the medications.To be as safe as possible, you should consult your personal doctor.If you are absolutely healthy, there is practically no risk of developing hypoglycemia.
Side effects of the ketogenic 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 a few days.
Popular side effects:
- Lethargy.
- Headaches.
- Heaviness.
- Erethism.
- Increased heart rate.
Once the body adapts, the side effects disappear.To minimize them, you need to drink more water and also add a little salt to some vegetables, but only a little.
Ketogenic 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.
Lunch
At lunch you should avoid cereals, starchy vegetables, sugar, fruits, as well as 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 soups with meatballs for lunch without potatoes, noodles or rice.
dinner
For dinner you need to combine vegetables and meat.You can also add healthy fats in the form of nuts or season the salad with vegetable or olive oil.
Appetizers
Your snacks should contain no more than 5 grams of carbohydrates and should consist of protein and fat.These may include hard-boiled eggs, fish, chicken wings, cucumber, celery, and cheese.