The ketogenic diet, popular in our time, has recently spread, but has quickly gained the attention of almost everyone who wants to lose weight. One of the low-carb diets, it has sparked a lot of controversy and speculation about itself, but its supporters have turned out to be much more. The doubt about the absence of damage to health among those who use this diet causes a total or almost total rejection of carbohydrates, especially fast ones.
The essence of the ketone diet
It is based on the elimination of fast carbohydrates and many complex carbohydrates, with an emphasis on fat. The scheme for using BJU in this diet is 20-75-5, respectively. Our body is able to adapt to everything, so, as a result of the rejection of saccharides, it triggers the so-called ketosis: a special condition in which the brain stops receiving energy from carbohydrates and starts using the existing fat to maintain normal life. In this process, it is aided by the liver, which converts fatty acids into ketones. Ketones, in turn, are "burned" through the body completely, leaving no residue. Despite the apparent stress of the ketone diet, it is very mild in moral terms, which differentiates it from many other low-carbohydrate diets, since you will not feel hungry with it, as, for example, in mono diets.
Types of keto diet
Above, we describe the standardketo diet, which includes 20 percent protein, 5 percent carbohydrates and 75 percent fat in DV. But in addition to it, there are others, it remains to choose the one that best suits you:
Cyclic:It's called cyclic because most of the time you severely limit your carbohydrate intake, but 2 days a week you use carbohydrates to give your body a shake.
Goal:It is suitable for those who play sports. Then, 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. Once the weight has dropped to a more or less normal level, you should go to the first standard version.
Entering ketosis
To start ketosis, you don't need to consume more than 20 grams of carbohydrates per day, drink more water and focus on fats. And it is also necessary to completely eliminate sugar, including sweet fruits. You can follow a more difficult path and start ketosis by fasting for several days, but this is a great stress for the body, as a result, you are guaranteed to have breakdowns, both nutritional and psychological. Since you will eat many fatty and protein foods on a ketone diet, constant thoughts about the food will not haunt you.
Ketosis entry stages
- From 12 to 14 hours after the last meal, the body begins to "burn" the glucose already available.
- in the next two days, the glycogen contained in the liver (also called animal starch) is consumed, being transformed into glucose, which gives energy.
- when there is no longer any source of energy, the body uses proteins and fats.
- finally, 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 ketone diet, you will find the word "nutrients". Nutrients are nutrients that are divided into macronutrients and micronutrients.
Macronutrients are:
- fatty acids
- carbohydrates (fiber too)
- water
- proteins
Micronutrients are:
- antioxidants
- vitamins
- minerals
These and others play an important role in normal metabolism, which is why supplements in the form of vitamins and mineral complexes are so necessary in a ketone 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 weight loses more slowly, but the risk of returning after completing the diet is also small, because you get used to running out of carbohydrates and less food, without sacrificing healthy daily calories.
- As 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 "bonuses" of this diet will be the improvement of the skin condition, its cleanliness.
- Pressure and mental state are stabilized.
- This diet is not recommended for a long time because it is not in perfect balance.
- The ketone diet combines perfectly with "intermittent fasting", the result is increased many times, the weight goes away much faster.
- Eating too much protein (over 35%) can reduce the levels of ketones in the body.
Signs of ketosis
- Smell of acetone in body secretions and in the mouth.
- Decreased blood glucose levels.
- When the body goes into ketosis, you feel fatigue, drowsiness, weakness, irritation. The head can hurt. In general, your condition will be similar to that of the flu. These signals will pass in a few days, when the body adapts to the new conditions.
- You stop feeling very hungry.
- Some people have had seizures; to avoid them, you need to buy supplements like sodium and magnesium. And drink more water.
Contraindications to the ketogenic diet
- Pregnancy and lactation.
- High cholesterol levels.
- Diseases of the digestive tract, kidneys, thyroid gland.
Before starting this diet, it is necessary to consult a doctor and, best of all, get tested.
What is categorically excluded from the ketone diet
- Alcohol, coffee (except for armored coffee);
- Anything that contains sugar;
- Vegetables with starch;
- Vegetables;
- Bread, any baked.
What you can and should eat
Fish, seafood, meat (regardless of fat content), eggs (including scrambled eggs), broths, fatty and sour dairy products, vegetables, ham, bacon, nuts, herbs, pates, peanut butter, mushrooms and so on, except for those foods that are on the "harmful" list for the ketone diet. It is very good to consume coconut oil.
In a month with this diet, you can lose about 5 to 8 kg, some manage to get rid of more fat and water.
How to get out of ketosis
To get out of ketosis, just eat foods rich in carbohydrates, if this eating plan has become uncomfortable for you, or if the goal has already been achieved, just stop following it.
Sample menu for a week
Day 1
- Breakfast: cheese with a high percentage of fat, 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, with a piece of meat.
Day 3
- Breakfast: cheesecakes with sour cream.
- Lunch: fried fish, rice.
- Dinner: roasted vegetables, fried bacon.
Day 4
- Breakfast: toast with butter and salmon, armored coffee.
- Lunch: mushroom cream soup.
- Dinner: pork steak.
Day 5
- Breakfast: toast with avocado, cheese.
- Lunch: ham or bacon omelet.
- Dinner: chicken sausage, cooked fermented milk, broth.
Day6
- Breakfast: yogurt with nuts, avocado.
- Lunch: fatty fish soup with brown rice.
- Dinner: buttered toast, boiled eggs.
Day 7
- Breakfast: cheesecakes with sour cream or yogurt.
- Lunch: meat salad.
- Dinner: fish steak, roasted vegetables.
If you don't have enough main meals and are hungry, you can eat avocado, a handful of nuts and ryazhenka as a snack.
The ketone diet is great for anyone who wants to lose weight quickly and without too much food restriction, but it is best to consult your doctor before starting it.
Keto recipes
Ceto - cocoa
In a glass of boiling water, 2 tablespoons of natural powdered cocoa, stir and add a slice of butter.
Keto Roast
Ingredients:
- Pig belly, neck 1. 5 kg
- Bow 1 pc
- Sunflower oil 30 ml
- Seasonings to taste
Preparation:
- Cut the pork into medium pieces, fry until golden brown over high heat
- Cut the onion into half rings and fry with the pork
- Fill with boiling water to not cover the meat completely. Add spices. Cook for 1 - 1, 5 hours over low heat
Breakfast keto
Ingredients:
- Eggs 2 - 3 pieces
- Sunflower oil 10 ml
- Butter, small slice
- Raw smoked bacon 3 - 4 slices
- Tomato 1 pc
Preparation:
- Melt the butter in a pan with sunflower oil
- Fry the bacon in it until brown
- Add the tomatoes and cook everything together for 2 to 3 minutes
- Breaking eggs in the pan
Nutritious Keto Breakfast Ready!
Keto sandwich
Ingredients:
- Light salmon with salt 2 - 3 slices
- High-fat cheese 2 slices
- Avocado pulp to taste
- Butter 2 - 3 pieces
Preparation:
On a slice of cheese, put butter, avocado and fish on top. Here is such a simple and healthy "sandwich".
Chicken 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 fillet in a tube, wrap with bacon on top and secure with chopsticks
- Grease the pan with sunflower oil, we don't regret the oil
- We put everything on a baking sheet and in the oven for 30 minutes at 180 degrees. Serve with fresh tomatoes and herbs
The ketone diet is great for anyone who wants to lose weight quickly and without too much food restriction, but it is best to consult your doctor before starting it.