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Keto diet

The ketogenic diet popular in our time is relatively new, but it quickly attracted the attention of almost everyone who wants to lose weight. As a low-carbohydrate diet, there has been a lot of controversy and speculation around her, but it turns out that she has more fans. It is suspected that people who use this diet are not harmful to health will lead to complete or almost complete rejection of carbohydrates, especially fast carbohydrates.

The essence of the keto diet

It is based on the elimination of fast and many complex carbohydrates, with an emphasis on fat. The regimen for using BJU in this diet is 20-75-5. Our body is able to adapt to everything. Therefore, due to the rejection of sugar, it can trigger the so-called ketosis: a special situation in which the brain stops absorbing energy from carbohydrates and starts to use the existing fat to maintain a normal life. . In this case, he gets help from the liver, which converts fatty acids into ketones. In turn, ketones will be completely "burned" by the body, with no residue. Although the keto diet may seem a bit stressful, it is very mild on an ethical level, which makes it different from many other low-carbohydrate diets because you will not feel hungry about it, such as a single diet.

Types of keto diet

Above, we described thestandardketone therapy, in which the DV contains 20% protein, 5% carbohydrate and 75% fat. But besides her, there are others. The one that suits you is still:

Periodicity:It is called periodicity because most of the time you strictly restrict carbohydrate intake, but you have to use carbohydrates to shake your body 2 days a week.

Goal:It is suitable for people engaged in sports. Therefore, they have to eat a certain amount of carbohydrates an hour before training and then burn them.

Protein:Very suitable for those who are overweight. The difference between it and standard food is that it is slightly higher than the protein content in the daily menu. Once the weight drops to a more or less normal level, it should be moved to the first standard version.

Entering ketosis

To start ketosis, you need to consume no more than 20 grams of carbohydrates per day, drink plenty of water, and focus on fat. And it is necessary to completely eliminate sugar, including sweet fruits. You can take a more difficult route and start suffering from ketosis by fasting for a few days, but this is a huge stress on the body, so you will definitely collapse both nutritionally and psychologically. Since you will eat a lot of fat and protein foods on a keto diet, constant thinking about food will not bother you.

Entering the stage of ketosis

  • 12-14 hours after the last meal, the body begins to "burn" the existing glucose.
  • In the next two days, glycogen (also called animal starch) contained in the liver is consumed and processed into glucose to produce energy.
  • The body uses protein and fat when there is no longer any energy.
    • Finally, ketosis itself: "There will be no more carbohydrates"-our body thinks and is used to absorbing energy from fatty acids.

What are nutrients

In any information about the keto diet, you will come across the term "nutrient". Nutrients are nutrients divided into macronutrients and micronutrients.

Macronutrients are:

  • Fatty acids
  • Carbohydrates (also fiber)
  • water
  • Protein

The micronutrients are:

  • Antioxidants
  • Vitamins
  • Mineral

These and others all play an important role in normal metabolism, which is why supplements in the form of vitamin and mineral complexes must be added to the keto diet.

What you need to know about the keto diet

  • The fastest weight loss occurs in the first week-all the water accumulated in the body is "drained. "Then the rate of weight loss slows down, but the risk of weight recovery after weight loss is also very small, because you are used to not using carbohydrates and fewer foods without sacrificing healthy daily calories.
  • Since the ketogenic diet was originally developed as an auxiliary measure to treat various diseases, it will not harm the body, but like any diet, it also has contraindications.

What do you need to know about ketones?

  • One of the "benefits" of this diet will be to improve skin condition and cleanse the skin.
  • Stress and mental state are stable.
  • This diet is not recommended for too long, because it cannot achieve the ideal balance.
  • The perfect combination of the keto diet and "intermittent fasting" resulted in a multi-fold increase and weight loss faster.
  • Eating high (over 35%) protein can reduce the level of ketones in the body.

Signs of ketosis

  • The smell of acetone from body secretions and mouth.
  • Lower blood sugar levels.
  • When the body enters ketosis, you will feel fatigue, lethargy, weakness, and inflammation. The head may be injured. Overall, your condition is similar to flu. These symptoms will disappear a few days after the body adjusts to the new condition.
  • You no longer feel very hungry.
  • Some people suffer from epilepsy. To avoid this, you need to buy supplements such as sodium and magnesium. And drink plenty of water.

Ketogenic diet contraindications

  • Pregnancy and breastfeeding.
  • Elevated cholesterol levels.
  • Digestive tract, kidney, thyroid disease.

Before starting this diet, it is necessary to consult a doctor, and it is best to conduct an examination.

What is specifically excluded from the keto diet

  • Alcohol, coffee (except armored coffee);
  • Anything that contains sugar;
  • Starchy vegetables;
  • beans;
  • Bread, any baked goods.

What you can eat and what you should eat

Fish, seafood, meat (regardless of its fat content), eggs (including scrambled eggs), broth, fatty dairy and yogurt products, vegetables, ham, bacon, nuts, herbs, meat sauce, peanut butter, mushroomsAnd wait, except for foods that are "harmful" to the keto diet. Drinking coconut oil is very good.

In one month of this diet, you can lose about 5-8 kg, and some can eliminate more fat and water.

How to get rid of ketosis

To get rid of ketosis, eat enough carbohydrates. If this diet plan is uncomfortable for you, or you have achieved your goals, then you can stop following it.

Sample menu for the week

Day 1

  • Breakfast: fat in cheese and high content of armored coffee.
  • Lunch: fried mushrooms, green vegetable salad.
  • Dinner: "Man's Caprice" salad.

Day 2

  • Breakfast: scrambled eggs and bacon.
  • Lunch: Fatty pork chop, green vegetables.
  • Dinner: Broth, add a piece of meat.

Day 3

  • Breakfast: cheesecake with sour cream.
  • Lunch: fried fish, rice.
  • Dinner: grilled vegetables, fried bacon.

Day 4

  • Breakfast: butter, salmon and armored coffee toast.
  • Lunch: Mushroom cream soup.
  • Dinner: pork steak.

Day 5

  • Breakfast: avocado toast, cheese.
  • Lunch: ham or bacon omelet.
  • Dinner: chicken sausage, fermented roasted milk, broth.

days6

  • Breakfast: yogurt with nuts, avocado.
  • Lunch: Fat rice soup with brown rice.
  • Dinner: butter toast, boiled eggs.

Day 7

  • Breakfast: Cheesecake with sour cream or yogurt.
  • Lunch: meat salad.
  • Dinner: fish steak, grilled vegetables.

If you do not have enough staple food and are hungry, you can eat avocado, a few nuts and ryazhenka as a snack.

The keto diet is very useful for people who want to lose weight quickly without too many food restrictions, but it is best to consult a doctor before starting the diet.

Keto recipes

Ketone-cocoa

In a cup of boiling 2 tablespoons of natural cocoa powder, add water and stir, add a slice of butter.

Grilled chicken

Ingredients:

  • Pork belly, neck 1. 5 kg
  • 1 bow
  • Sunflower seed oil 30ml
  • Spices for seasoning

Preparation:

  1. Cut into medium-sized pork and fry at high temperature until golden brown
  2. Cut the onion into half circles, then sauté with pork
  3. Fill up with boiling water so that the meat cannot be completely covered. Add spices. Cook on low heat for 1-1. 5 hours

Keto breakfast

Ingredients:

  • 2-3 pieces of eggs
  • Sunflower seed oil 10ml
  • Butter, small pieces
  • 3-4 slices of raw smoked bacon
  • 1 tomato

Preparation:

  1. Use sunflower oil to melt butter in a pot
  2. Stir-fry bacon until golden brown
  3. Add tomatoes and cook everything together for 2-3 minutes
  4. Cut the eggs into pots

Prepare a nutritious keto breakfast!

Sandwich

Ingredients:

  • 2-3 slices of lightly salted salmon
  • 2 slices of high-fat cheese
  • Avocado pulp flavor
  • 2-3 pieces of butter

Preparation:

On a slice of cheese, put butter, avocado and fish on top. This is a simple and healthy "sandwich".

Bacon Chicken

Ingredients:

  • Raw smoked bacon (slice)
  • Chicken Thigh Fillet
  • Butter
  • Sunflower seed oil
  • Spices

Preparation:

  1. Gently pat the thigh meat, adding spices and a slice of butter to each piece
  2. Wrap the fillets in a tube, wrap the top with bacon, and then fix it with a toothpick
  3. Oil the baking pan with sunflower oil, we don’t regret it
  4. We put everything on the baking sheet and put it in a 180 degree oven for 30 minutes. Serve with fresh tomatoes and herbs

The keto diet is very useful for people who want to lose weight quickly without too many food restrictions, but it is best to consult a doctor before starting the diet.