The keto (or ketogenic, or some also call it ketogenic) diet implies low carbohydrate intake, moderate protein intake, and high fat intake.That's the gist, but you probably came here to learn more details, so let's get to the point.
People are always looking for a diet that gives quick results.
Can anyone blame this?If you are unhappy with your appearance and want to change something, who wants to sit around waiting for results?
Here's the problem.A person wants a result and wants it now, but has not yet received it, he believes that diets do not work and gives up this harmful activity.
So maybe the problem lies in the diet itself?
Unfortunately,Most healthy diets will not give you immediate results., and you won't lose 5 kg in a few days.The diet is designed to help you maintain a healthy lifestyle, not "fit into a dress for a company 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.
Habits are difficult to change
You've been eating a certain way your entire life, so it's unlikely your body will notice the benefits of a new diet after just a few days.It's like asking an experienced smoker to suddenly quit smoking and enjoy life the very next day.Most likely, he will suffer for a while, although it is likely that he will feel better!
You need to give your body time to understand what is going on.
Yes, there are diets that promise to give you results within a week.But they will not give a long-term effect, because after a week you will return to your usual diet.To the person who led you to your current state and made you very unhappy.
You need a diet that will change your life because it will become part of it.
And this is exactly where the keto diet comes in handy.
The keto diet will change your body so you can maintain a healthy lifestyle, while continuing to enjoy life.
ENERGY FROM SUGAR AND ENERGY FROM FATS
Most people don't realize that their bodies use 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 even though you can get carbohydrates from some vegetables, they're still not enough for your body to learn how to process them as its primary fuel source.
In contrast, the human body is designed to get energy from fat.And he did it quite effectively.
From a historical perspective, humans only recently began consuming such huge amounts of carbohydrates.Changes in our diet force the human body to adapt.
When you eat carbohydrates, your body converts them into glucose (sugar) and uses it for energy.That's why everyone likes to drink tea and bread in the afternoon, when you're already starting to feel tired.And this is also the reason why you feel sleepy after lunch.
The body has used up its glucose stores and needs to restore them.
If you're running low on glucose, why not start burning fat for fuel?
Good question!
THE PROBLEM IS INSULIN
Insulin is a hormone that helps glucose move through the blood vessels so the body can use it for energy.Insulin also prevents 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 eat no carbohydrates or eat very little carbohydrates, blood glucose (sugar) levels drop, which means less insulin is needed and as a result, it is easier for the body to release fat cells.
At this time, the body enters a state of ketosis.
What is ketosis?
Ketosis (not to be confused with ketoacidosis) is a natural state of the body that helps us survive.When the body is in ketosis, it produces ketones, which are used as fuel.
WHAT IS THE KETOGENIC REGIME?
The ketogenic diet is low in carbohydrates, moderate in protein, and quite high in fat.Its task is to provide the missing carbohydrates so that the body enters a state of prolonged ketosis and burns fat, not sugar.
On the keto diet, you will eat more fat and fewer carbs.
More fat?A bit strange, isn't it?You want to get rid of body fat, but at the same time you need to eat it?
However, it is true, sometimes in orderTo get rid of fat, you need to start eating more.
The real reason people gain weight is not because of being fat but because ofroad.
When you reduce your carb intake and start eating moderate amounts of protein and more fat, you'll become a true fat-burning machine.
ADVANTAGES OF THE KETO DIET
The keto diet was originally developed to combat epilepsy.Does she help?Yes, but also, people realize that she has other positive sides.
Many people switch to the keto diet to lose weight but still maintain it even after reaching their ideal weight.However, when it comes to weight loss, many people start losing weight simply by giving up carbs.If you want more and to lose weight, you need to create a calorie deficit, which is also easier to do with the keto diet.
Blood pressure and sugar levels will also decrease.Along with weight loss, this will obviously reduce the burden on the heart.
In fact, the latest research shows that it's not fat that causes heart disease, but sugar.
There have been documented cases where the keto diet has also helped cancer patients.
Cancer cells use glucose to grow.If you stop eating carbohydrates, you are depriving yourself of this source of energy.
Since the brain is composed of 60% fatty tissue, recovery in this area may be faster with 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 WHILE ON KETO DIET?
Remember that low carb, moderate protein, high fat?Well, yes, this isn't the first time I've repeated this, but it's worth remembering.
In terms of calorie distribution, this would be more like 75% fat, 20% protein, and 5% carbohydrates.
What does it mean?This means that if your average daily recommended calorie intake is 2,000 kcal, 75% of that number will come from fat.Don't be afraid that now you will 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 the goal: weight loss, weight gain or maintenance.
While this may sound a bit crazy, since fat has a bad reputation, you need to remember that research doesn't stand still, and now it turns out it has.Fat has been demonized for no reason!
And of course, we must not forget that adding fat to every meal is much more delicious and enjoyable than munching on lean chicken breasts!
You can eat eggs as you like (with yolks!).
Do you like coffee?Add cream and make it richer!
Butter?Apply a thick layer!
I'm sure you'll find ways to add fat to every meal.
FOODS TO AVOID IN THE KETO REGIME
Carbohydrates are your enemy.Seriously, they will be your nemesis 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 which foods contain carbohydrates and how to recognize them.
WHERE ARE CARBOHYDRATES HIDDEN?
Consumption of the following foods should be significantly reduced or completely eliminated from your diet:
- sweet
- Cereals and flour
- legumes
- fruit
- Vegetable
- Diet products
- Bad fat
- Alcohol
- Sugar-free diet products
sweet
If you still eat sweets, don't expect to switch to burning fat instead of sugar.Sugar must be completely eliminated.Products such as candy, chocolate, juices and soft drinks should be a completely insignificant part of your menu, but if you use them regularly, you should completely abandon them.
Cereals and flour
Products made from wheat will prevent you from losing weight.All pasta, rice, and cereals are carbohydrates that convert to sugar in your body, helping to prevent the breakdown of fat.
legumes
Beans have the same effect as flour products and are easily converted into sugar.
fruit
You might be surprised to see the fruits on this list, they are very healthy!If you're trying to put your body on a fat-burning path, fruit won't help you.Unfortunately, in addition to beneficial antioxidants, they also contain a huge amount of sugar, which is something we try to avoid.
Vegetable
Most vegetables contain a lot of starch and carbohydrates.Both of these will turn into sugar in your blood.
Diet products
Many diet products are loaded with chemicals and go through all sorts of unnatural processes in their creation.I do not think one should consume this, it is better to focus on more natural products, ideally consisting of only one ingredient.
Bad fat
Not all fats are created equal.Usually, harmful oils are used in production and you should stay away from them.It's better to read the ingredients and choose something that has olive oil or coconut oil in the ingredients 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 our will will weaken.And especially in the early stages of the diet, when the new lifestyle is unusual for you and you want to eat sweets, such a weakening can be dangerous.
Sugar-free diet products
I wrote above about dietary 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 claim often conceals fructose, agave syrup or maltitol, which have a glycemic index comparable to regular sugar.
WHAT CAN YOU EAT AFTER THAT?
Here is a list of foods you can eat regularly:
- Meat
- Fish (including fatty fish)
- Egg
- Butter
- Cheese
- Nuts and seeds
- Vegetable oils are good for health
- avocado
- Low-carb vegetables
- Spices and sauces
Meat
Beef, pork, chicken, turkey, ham, bacon - all great.This is the source of protein you need.
fish
Salmon and tuna are great examples of oily fish.They will be a great source of protein and “good” fats.This is not the fat you see in processed foods and is not bad for you!
Egg
Eggs are not only a source of protein and fat in excellent proportions, but also a source of a large amount of trace elements.And don't neglect the yolks!
Butter
Avocados are not only delicious, but they also provide you with lots of saturated fats to help make your diet more effective.
Cheese
Good natural cheese is a good source of fat and protein and contains essentially no carbohydrates (depending on the type of cheese).
Nuts and seeds
This is a great snack, rich in protein and trace elements.However, not all nuts are created equal.Choose those with the lowest carbohydrate content: pecans, macadamia nuts, almonds, Brazil nuts.A more affordable option is peanuts, but they are higher in carbohydrates, so you should carefully monitor your portion sizes.
Vegetable oils are good for health
This category includes extra virgin olive oil, coconut oil, and avocado oil.They are a source of healthy fats.
avocado
Avocados are low in carbohydrates and contain "good" fats similar to the vegetable oils listed above.Avocados have plenty of other health benefits, but in the context of the keto diet, let's focus on fats.
Low-carb vegetables
Almost all vegetables contain some amount of carbohydrates.So 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.
Spices and sauces
Of course, you can use salt, pepper and other spices 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 work perfectly, but you have to say no to ketchup or barbecue sauce.
WHAT DO I HAVE AT HOME NOW?
Many people forget about their diet as soon as they go to a restaurant or cafe with friends.But why interfere with your own health, if in any catering establishment (not counting purely vegetarian ones) you can find a rich selection of meat dishes and replace high-carbohydrate side dishes with grilled vegetables or salads?
SIDE EFFECTS
Yes, there will be side effects, because... your body will undergo significant changes in a very short period of time.So it's natural that he needs some time to get used to and readjust.
You've been eating a certain way your entire life, so your body may initially resist change.But this doesn't mean you will always feel this way!
When starting the keto diet, you may feel tired and sleepy.The body is regenerated and learns to receive energy from another source, so do not be surprised if in the first few days it does not do this effectively.
Some people initially experience sleep problems, nausea, and digestive problems.Again, after a short period of time, these symptoms will subside and your energy levels will return to normal.What happens is that the symptoms do not go away and this is a reason to check if you are doing everything right;I will consider possible reasons in a separate article.
START BURNING FAT, NOT STORING
For those new to the keto diet, this may seem a bit 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 candy 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 stay fit, the keto diet is definitely the right choice.If your blood sugar levels stay roughly the same throughout the day, it will be easier to limit overeating and monitor your diet.
All you need to remember is that the keto diet is not a short-term way to lose weight, it's a lifestyle!