The keto (or ketogenic, or some even say ketone) diet implies low carbohydrates, moderate amounts of protein and high fat.That's the gist, but you probably came here to learn more, so let's get to it.
People are always looking for diets that give quick results.
Can anyone be blamed for this?If you're not happy with how you look and want to change something, who wants to sit around and wait for the results?
This is the problem.A person wants to get results and wants now, and does not accept it, he believes that the diet does not work and gives up this dangerous activity.
So maybe the problem is in the diet itself?
Unfortunately,The healthiest foods won't give you instant results., and you will not lose 5 kg in a few days.The diet is designed to help you maintain a healthy lifestyle, and not "fit in a dress for a corporate party."
You don't need a diet that only gives quick results.You need a diet that works for you, that will improve your quality of life, and that you can stick to!It's realistic to stick to it, but it's not like you've been there for a week and now you're standing in line for Shawarma again.
Habits are hard to change
You've been eating a certain way your whole life, so it can be difficult for your body to see the benefits of a new diet in just a few days.It's like asking a seasoned smoker to suddenly quit and enjoy life the next day.Most likely, he will suffer for some time, although it seems that he should feel better!
You need to give your body time to understand what is happening.
Yes, there are diets that promise you results in a week.But they will not give a long-term effect, because after a week you will return to your usual diet.To the one that brought you to the state where you are now and with which you are not satisfied.
You need a diet that will change your life because it will be a part of it.
And this is exactly what happens when the keto diet comes in handy.
The Keto Diet will transform your body in such a way that you can maintain a healthy lifestyle and at the same time continue to enjoy life.
Energy from sugar and energy from fat
Most people don't realize that their bodies run on sugar.But this is very important.How important that isHumans are not designed to work with sugar, because sugar is not available in most human habitats.
Our ancestors ate meat and vegetables.And while you can get carbs from some vegetables, they still aren't enough for your body to learn to process them as its primary fuel source.
Instead, the human body is designed to obtain energy from fat.And he was quite effective.
From a historical perspective, humans only recently began consuming large amounts of carbohydrates.Changes in our diet force the human body to adapt.
When you eat carbohydrates, your body turns them into glucose (sugar) and uses them for energy.That's why everyone likes to drink tea and bread in the afternoon, when you're starting to get tired.And this is also the reason why you feel sleepy after lunch.
The body has used up glucose reserves and requires them to be restored.
If you run out of glucose, why not start burning fat for fuel?
Great question!
The problem is insulin
Insulin is a hormone that helps glucose move through the bloodstream so the body can use it for energy.Insulin also inhibits the release of fat deposits, so the body cannot easily switch from glucose to fat as an energy source.
Fat is not freely available!
When you do not eat carbohydrates, or eat very little of them, the level of glucose (sugar) in the blood drops, which means that there is not much need for insulin, and as a result, the body has an easier time releasing fat cells.
At this point, the body enters a state of ketosis.
What is Ketosis?
Ketosis (not to be confused with ketoacidosis) is the body's natural state that helps us survive.When the body is in a state of ketosis, it produces ketones, which are used as fuel.
What is a ketogenic diet?
The ketogenic diet is low in carbohydrates, moderate in protein, and fairly high in fat.Its task is to provide a lack of carbohydrates, so that the body is in a prolonged state of ketosis and burns fat, not sugar.
On a keto diet, you'll eat more fat and fewer carbs.
More fat?Kind of weird, right?You want to get rid of body fat, but at the same time you also have to eat it?
However, it is true, sometimes in orderTo lose fat, you need to start eating more.
The real reason why people gain weight isn't actually fat, it issugar.
When you reduce your carbohydrate intake, start eating a moderate amount of protein and more fat, you become a true fat burning machine.
Advantages of the Keto Diet
The Keto Diet was originally developed to combat epilepsy.Did he help?Yes, but also, beyond that, people realized that he had another positive side.
Many people turn to the keto diet to lose weight, but remain even after reaching their ideal weight.However, when it comes to losing weight, many people start losing weight simply by giving up carbohydrates.If you want more, and lose weight, you need to create a calorie deficit, this is also easier to do with the keto diet.
Blood pressure and sugar levels will also decrease.Along with losing weight, this will obviously ease the burden on the heart.
In fact, recent research shows that it is not fat that causes cardiovascular disease, but sugar.
There are documented cases where the keto diet also helps cancer patients.
Cancer cells use glucose to grow.If you stop eating carbohydrates, you will reduce this fuel.
Because the brain is made up of 60% of their adipose tissue, then recovery in this area can be faster thanks to the keto diet.
There are cases where patients with traumatic brain injuries, especially concussions, recover faster with the help of the keto diet.
What should I eat on the Keto Diet?
Remember that low carb, moderate protein, high fat?Yes, yes, this is not the first time I have repeated this, but it is worth remembering.
In terms of calorie distribution, this would look like 75% fat, 20% protein, and 5% carbs.
What does that mean?This means that if your average daily recommended calorie intake is 2,000 kcal, then 75% of that amount should come from fat.Do not be afraid that now you have to bother and calculate all this, here you will find a special keto calculator that will do all the calculations for you, you just need to enter your data and choose a goal: lose weight, gain or maintain.
Although this sounds a little crazy, because fat has a bad reputation, but you have to remember that research does not stand still, and now it turns outFat was injected for no reason!
And of course, we can't forget that including fat in every meal is tastier and more interesting than chewing lean chicken breast!
You can eat eggs to your heart's content (along with the yolks!).
Do you like coffee?Add cream to it, and make it richer!
Butter?Apply a thick layer!
I'm sure you'll find plenty of ways to add fat to every meal.
What foods should be avoided on the keto diet
Carbohydrates are your enemy.Seriously, they will be your enemy on any diet.Any weight loss program will require you to reduce your carbohydrate intake in one way or another.
It is very important to know the foods that contain carbohydrates and how to recognize them.
Where are the hidden carbs?
The consumption of the following foods should be significantly reduced or completely eliminated from your diet:
- sweet
- Cereals and flour
- Beans
- Fruits
- Root vegetables
- Nutritional products
- Bad fat
- Alcohol
- Sugar-free diet products
sweet
If you're still eating sweets, don't expect to be able to switch to burning fat instead of sugar.Sugar must be completely eliminated.Products such as sweets, chocolate, juice and soda should be an insignificant part of your menu, but if you use them regularly, you should give them your full.
Cereals and flour
Wheat-based products will prevent you from losing weight.All pasta, rice and grains are all carbohydrates that turn into sugar in your body, which prevents the breakdown of fat.
Beans
Shock has the same effect as flour products and is just as easily converted into sugar.
Fruits
You might be surprised to see the fruits on this list, they are so healthy!If you are trying to put your body on the fat burning track, fruits will not help you.Unfortunately, in addition to beneficial antioxidants, they contain a large amount of sugar, which is what we are trying to avoid.
Root vegetables
Most root vegetables are high in starch and carbohydrates.Both of these things will be sugar in your blood.
Nutritional products
Many diet products contain a ton of chemicals and go through various unnatural processes during their creation.I do not think that one should take this, it is better to focus on a more natural product, which, ideally, consists of one ingredient.
Bad fat
Not all fats are created equal.Often, harmful oils are used in production and you should stay away from them.It is always better to read the ingredients and choose something with olive or coconut oil in its composition instead of sunflower or palm oil.
Alcohol
Most alcoholic beverages contain large amounts of carbohydrates.In addition, we are all human and under the influence of alcohol we will weaken.And especially in the early stages of the diet, when the new lifestyle is unusual for you and you want sweets, such a weakness can be dangerous.
Sugar-free diet products
I have written above about nutritional products in general;They are often rich in carbohydrates and various chemicals.A separate danger is posed by those who claim to be "sugar-free", because ... this statement most often hides fructose, agave syrup or maltitol, which can be compared in their glycemic index to ordinary sugar.
What can you eat then?
Here is a list of foods that you can eat regularly:
- Meat
- Fish (including fatty fish)
- Eggs
- Butter
- Cheese
- Nuts and seeds
- Healthy vegetable oil
- Avocado
- Low carb vegetables
- Seasonings and sauces
Meat
Beef, pork, chicken, turkey, ham, bacon - all great.This is the source of protein you need.
Fish
Salmon and tuna are excellent examples of oily fish.They will be a wonderful source of protein and "good" fats.It's not the fat you see in processed foods and it's not bad for you!
Eggs
Eggs are not only a good source of protein and fat in excellent proportions, but also a source of a large number of microelements.And don't ignore the yellow!
Butter
Butter is not only delicious, but it also provides you with a variety of saturated fats that will make your diet more effective.
Cheese
Good natural cheese is a source of fat and protein, and basically contains no carbohydrates (depending on the type of cheese).
Nuts and seeds
This is an excellent snack, rich in protein and micronutrients.However, not all beans are created equal.Choose those with the lowest carbohydrate content: pecans, macadamia nuts, almonds, Brazil nuts.A more budget-friendly option is nuts, but they contain a higher carbohydrate content, so you should carefully monitor serving sizes.
Healthy vegetable oil
This category includes extra virgin olive oil, coconut oil and avocado oil.They are a source of healthy fats.
Avocado
Avocados are low in carbs and contain the same "good" fats as the vegetable oils listed above.Avocados have a ton of other health benefits, but in the context of the keto diet, let's focus on fat.
Low carb vegetables
Almost all vegetables contain some carbohydrates.Therefore, you need to know which ones contain them in minimal quantities.Green vegetables are your first choice, but tomatoes, onions and peppers (in moderation) are also great additions to your diet.
Seasonings and sauces
Of course, you can use salt, pepper and other spices that will allow you to diversify your menu even more.But be careful with store-bought mixes, some may contain sugar.The same goes for sauces - horseradish, mustard, many hot sauces will go perfectly, but you should say no to gravy or barbecue sauce.
What do I have now, only at home?
Many people forget about their diet as soon as they find themselves in a restaurant or cafe with friends.But why get your own health, if in any catering establishment (not counting purely vegetarian), you can find a good choice of meat dishes, and replace high-carb side dishes with grilled vegetables or salad?
Side effects
Yes, there will be side effects, because ... your body will go through significant changes in a very short period of time.Therefore, it is only natural that he needs some time to get used to and adjust.
You've eaten a certain way your whole life, so your body may be resistant to change at first.But this does not mean that you will always feel this way!
When you start the keto diet, you may feel tired and sleepy.The body is rebuilt and learns to receive energy from other sources, so it is not surprising if the first few days it does not do this very effectively.
Some people experience sleep problems, nausea, and digestive problems at first.Again, after a short period of time, these symptoms should subside and your energy levels should return to normal.It happens that the symptoms do not go away, and this is a reason to check if you are doing everything correctly;I will consider possible reasons in a separate post.
Start burning fat, not storing it
For someone new to the keto diet, this may seem a little confusing.Many people don't realize that their bodies use sugar for fuel.
It may not be so difficult for some people to give up sweets, but carbohydrates enter our body not only in the form of sweets and baked goods, you may not realize how many carbohydrates you eat every day until you have to eliminate them.
If you want to lose weight and keep it off, the keto diet is definitely the way to go.If your blood sugar stays at the same level throughout the day, it's easier for you to refrain from overeating and monitor your diet.
What you need to remember is that the keto diet is not a short-term way to lose a few pounds, it's a way of life!