The ketogenic diet, popular in our time, has spread relatively recently, but quickly gained the attention of almost everyone who wants to lose weight. One of the low carb diets, it generated a lot of controversy and speculation around it, but its followers turned out to be much more. Doubts about the absence of harm to health among those who use this diet causes a total or almost complete rejection of carbohydrates, especially fast ones.
The essence of the ketogenic diet
It is based on the rapid elimination of many complex carbohydrates, with an emphasis on fats. The scheme for using BJU on this diet is 20-75-5, respectively. Our body is able to adapt to everything, thus, as a consequence of the rejection of saccharides, it triggers the so-called ketosis: a special condition in which the brain stops receiving energy from carbohydrates, and begins to use the existing fat to maintaina normal life. In this, it is assisted by the liver, which converts fatty acids into ketones. Ketones, in turn, are "burned" by the body completely, leaving no residue. Despite the apparent stress of the ketogenic diet, it is very mild on a moral level, which makes it different from many other low-carb diets in that you will not feel hungry with it, as, for example, with mono diets.
Types of ketogenic diet
Above, we outlined thestandard keto regimen, which includes 20 percent protein, 5 percent carbohydrates, and 75 percent fat on the DV. But in addition to it, there are others, it remains to choose the one that suits you best:
Cyclical:It is called cyclical because most of the time you severely limit your carbohydrate intake, but 2 days a week you use carbohydrates to give your body a jolt.
Target:It is suitable for those who play sports. Therefore, they eat a certain amount of carbohydrates an hour before training, which they then burn.
Protein:is very suitable for those who are overweight. It differs from the standard in that it is slightly higher than the amount of protein on the daily menu. As soon as the weight drops to a more or less normal level, you need to go to the first standard version.
Entering ketosis
To begin ketosis, you don't need to consume more than 20 grams of carbohydrates per day, drink more water, and focus on fats. And you also need to completely eliminate sugar, including sweet fruits. You can take a harder road and start ketosis by fasting for several days, but this is a great stress on the body, as a result, you are guaranteed to have flaws, both nutritional and psychological. Since you'll be eating a lot of fatty and protein foods on a ketogenic diet, constant thoughts about food won't haunt you.
Stages of entering ketosis
- 12-14 hours after the last meal, the body begins to "burn" the glucose already available.
- for the next two days, the glycogen contained in the liver (also called animal starch) is consumed, which is processed into glucose, which provides energy.
- when there is no longer any source of energy, the body uses protein and fat.
- finally, the ketosis itself: "there will be no more carbohydrates", our body thinks and gets used to taking energy from fatty acids.
What are nutrients
In any information about the ketogenic diet, you will find the word "nutrients". Nutrients are nutrients that are divided into macronutrients and micronutrients.
The macronutrients are:
- fatty acids
- carbohydrates (fiber too)
- water
- proteins
The micronutrients are:
- antioxidants
- vitamins
- minerals
Both these and others play an important role in normal metabolism, which is why supplements in the form of vitamin-mineral complexes are so necessary on a ketogenic diet.
What you need to know about the ketogenic diet
- The fastest weight loss occurs in the first week: all the water accumulated in the body is "drained". Then the weight comes down more slowly, but the risk of it coming back after completing the diet is also small, because you get used to going no carbs and less food, without sacrificing healthy daily calories.
- Since the ketogenic diet was originally developed as an auxiliary measure in the treatment of various diseases, it does not harm the body, but, like any diet, it has contraindications.
What do you need to know about keto?
- One of the "benefits" of this diet will be the improvement of the skin's condition, its cleansing.
- Pressure and mental state stabilize.
- This diet is not recommended for long because it is not in perfect balance.
- The ketogenic diet is perfectly combined with "intermittent fasting", the result is increased many times, the weight disappears much faster.
- Eating high protein (over 35%) can lower ketone levels in the body.
Signs of ketosis
- Acetone odor from body and mouth secretions.
- Decrease in blood glucose levels.
- When your body enters ketosis, you experience fatigue, drowsiness, weakness, and irritation. The head can hurt. In general, your condition will be similar to the flu. These signs will disappear in a few days when the body adjusts to the new conditions.
- You stop feeling very hungry.
- Some people have had seizures, to avoid them it is necessary to buy supplements such as sodium, magnesium. And drink more water.
Contraindications of the ketogenic diet
- Pregnancy and breastfeeding.
- Elevated cholesterol levels.
- Diseases of the digestive tract, kidneys, thyroid gland.
Before starting this diet, you need to consult a doctor and, best of all, get tested.
What is categorically excluded from the ketogenic diet
- Alcohol, coffee (except armored coffee);
- Anything that contains sugar;
- Starchy vegetables;
- Legumes;
- Bread, any baked product.
What you can and should eat
Fish, seafood, meat (regardless of their fat content), eggs (including scrambled eggs), meat broths, fatty dairy and sour milk products, vegetables, ham, bacon, nuts, herbs, pâtés, butterpeanuts, mushrooms and so on, except for foods that are on the "bad" list for the ketogenic diet. It is very good to consume coconut oil.
In a month of this diet, you can lose about 5-8 kilograms, some manage to get rid of more fat and water.
How to get out of ketosis
To get out of ketosis, simply eat carbohydrate foods, if this eating plan has become uncomfortable for you or the goal has already been achieved, then you can simply stop following it.
Sample menu for one week
Day 1
- Breakfast: high-fat cheese, cooked coffee.
- Lunch: fried mushrooms, vegetable salad.
- Dinner: "Man's Caprice" Salad.
Day 2
- Breakfast: scrambled eggs and bacon.
- Lunch: fatty pork chop, green vegetables.
- Dinner: meat broth, with a piece of meat.
Day 3
- Breakfast: cheesecakes with sour cream.
- Lunch: fried fish, rice.
- Dinner: baked vegetables, fried bacon.
Day 4
- Breakfast: toast with butter and salmon, armored coffee.
- Lunch: cream of mushroom soup.
- Dinner: pork steak.
Day 5
- Breakfast: avocado toast, cheese.
- Lunch: ham or bacon omelette.
- Dinner: chicken sausages, fermented baked milk, broth.
Day6
- Breakfast: yogurt with walnuts, avocado.
- Lunch: fatty fish soup with brown rice.
- Dinner: butter toast, hard-boiled eggs.
Day 7
- Breakfast: cheesecakes with sour cream or yogurt.
- Lunch: meat salad.
- Dinner: fish fillet, baked vegetables.
If you don't have enough main meals and you're hungry, you can have avocado, a handful of walnuts, and ryazhenka as a snack.
The ketogenic diet is great for those who want to lose weight quickly and without too much food restriction, but it's best to check with your doctor before starting.
Ketogenic recipes
Keto - cocoa
In a glass of boiling water 2 tablespoons of natural cocoa powder, stir, add a slice of butter.
Keto Roast
Ingredients:
- Pork belly, neck 1, 5 kg
- Bow 1 piece
- Sunflower oil 30 ml
- Spices to taste
Preparation:
- Cut the pork into medium pieces, fry until golden over high heat
- Cut the onion into halves and fry with the pork
- Fill with boiling water so it doesn't completely cover the meat. Add spices. Simmer for 1 - 1. 5 hours over low heat
Ketogenic Breakfast
Ingredients:
- Eggs 2-3 pieces
- Sunflower oil 10 ml
- Butter, small slice
- Raw smoked bacon 3-4 slices
- Tomato 1 piece
Preparation:
- Melt butter in a pan with sunflower oil
- Fry the bacon until golden
- Add the tomato and simmer for 2-3 minutes
- Break the eggs into the pan
Ready nutritious keto breakfast!
Ketogenic sandwich
Ingredients:
- Light salted salmon 2-3 slices
- High fat cheese 2 slices
- Avocado pulp to taste
- Butter 2-3 pieces
Preparation:
On a cheese slice, put butter, avocado and fish on top. Here is such a simple and healthy "sandwich".
Chicken with bacon
Ingredients:
- Raw smoked bacon (slices)
- Chicken thigh fillet
- Butter
- Sunflower oil
- Spices
Preparation:
- Lightly beat the thigh fillet, add spices and a slice of butter to each piece
- Wrap the steak in a tube, wrap it with bacon on top and fix it with toothpicks
- Grease the baking dish with sunflower oil, we don't regret the oil
- We put everything on a baking tray and in the oven for 30 minutes at 180 degrees. Serve with fresh tomatoes and herbs
The ketogenic diet is great for those who want to lose weight quickly and without too much food restriction, but it's best to check with your doctor before starting.