To follow a ketogenic diet, you must remove all sweets and starchy foods from your diet and focus on fatty foods.This means that you should get 60-70% of your daily energy from fat, 20-30% from protein and only 10% from carbohydrates.The amount of carbohydrates taken in is very important.You are allowed to eat no more than 50 grams per day.It is interesting that this rule must be followed regardless of daily calorie intake and own weight.
There is a lot of fat in meat, fish, lard, cheese, avocado, eggs, nuts and Greek yogurt.These products also contain a lot of protein.Therefore, if you eat them, you can easily get your daily requirement for this nutrient.On a ketogenic diet, you should get your carbohydrates from vegetables, unsweetened berries and fruits.This is necessary to obtain vitamins.Unfortunately, apart from sweets, the diet does not include the consumption of potatoes, cereals and pasta.It is forbidden to drink alcoholic beverages.
How to lose weight on a keto diet?
The main source of energy for the body is carbohydrates.When a person consumes less than 50 grams of these nutrients per day, a serious deficiency occurs within one day.As a result, the fat burning process begins.The body begins to use fatty acids as fuel.
However, the active activity of the brain requires the presence of glucose in the blood.If this substance is not supplied, the body seeks a replacement.
How does he do it?The liver begins to produce ketone bodies from fatty acids.They take over the nutrition of the brain, muscles and other organs.As a result, the human body begins to produce acetone in increased quantities, and sweetness appears in the breath.
In principle, ketones are constantly produced in the human body, but in very small amounts.On this diet, their production increases several times.This process is called nutritional ketosis.It is not dangerous for our health.
In a state of ketosis, the body begins to get rid of fat reserves.At the same time, it is not necessary to reduce the calorie content of food.Due to lack of glucose, insulin production decreases.All these help burn fat.
In addition, a person's appetite decreases on the keto diet.No strong urge to break out and eat the entire fridge.
Different types of ketogenic diets
Experts identify several variants of this diet:
- SKD or standard.The diet on this diet contains almost no carbohydrates.It is based on the following ratio of nutrients: 75% fat, 20% protein and only 5% carbohydrates.
- CKD or cyclic.Uključuje periodično konzumiranje velikih količina ugljikohidrata.
- NKD or directed.It includes carbohydrate consumption before and after training.
- High protein ketogenic diet.Very similar to SKD.It is recommended that the diet be based on the following ratio: 60% fat, 35% protein, 5% carbohydrates.
It is known that nutritionists have actively studied only two variants of the ketogenic diet - SKD and the high-protein keto diet.CKD and NKD are considered progressive diets;until recently, only professional athletes and bodybuilders were on such a diet.
Me keto diet for the week
This weekly meal plan is perfect for both men and women.
Day 1
Breakfast: a cup of green tea, a glass of Greek yogurt
Lunch: green salad and boiled chicken fillet
Dinner: tomato and cucumber salad.Use olive oil as a dressing.
2nd day
Breakfast: Greek yogurt and a handful of almonds
Lunch: lean chicken soup with pieces of meat
Dinner: tomato and cucumber salad, seasoned with olive oil, a little hard cheese
3rd day
Breakfast: some hard cheese and a cup of green tea
Lunch: Scrambled eggs with a little bacon, fresh cucumber
Dinner: steamed broccoli and feta cheese
4th day
Breakfast: Greek yogurt and hard cheese
Lunch: salmon fillet with broccoli
Dinner: scrambled eggs with green salad
5th day
Breakfast: scrambled eggs and a glass of tomato juice
Lunch: baked oily fish and feta cheese
Dinner: tomato and cucumber salad, topped with olive oil
6th day
Breakfast: fresh cheese (homemade) and a glass of kefir
Lunch: stewed pork ribs with fresh cucumber
Dinner: boiled fillet half and half and hard cheese
7th day
Breakfast: baked fish fillet and homemade fresh cheese
Lunch: scrambled eggs with some bacon and hard cheese
Dinner: baked salmon fillet with green salad.
This menu is aimed at reducing the amount of fat in the body, it is designed for a week.You cannot stick to such a diet for a long time.It is necessary to occasionally add large amounts of carbohydrates to the diet.This is necessary to maintain health.
Experts in the field of nutrition were gatheredseveral ketoration options for pregnant women.Here is one of them:
Breakfast: homemade cottage cheese, sandwich with ham and green tea
Snack: boiled chicken or beef
Lunch: borsch
Dinner: steamed cutlets and green salad
It is very important for expectant mothers to pay attention to breakfast.It should be thick and satisfying.Nutrition should be characterized by variety and balance.The principles of the keto diet allow you to meet all these requirements.Meals are scheduled a day in advance and can be repeated throughout the week.
Duration
How long can you stick to a ketogenic diet?It all depends on your health and goals.But for visible results, experts recommend following it for at least a month.This is due to the fact that the body needs two weeks to adapt.
Food to avoid
All foods rich in carbohydrates should be eliminated from the diet.On a ketogenic diet inbanned listcrash:
- products containing sugar: ice cream, juices, chocolate bars, cookies, etc.;
- pasta, rice, cereals, etc.;
- peas, beans, chickpeas and other legumes;
- fruit, except for a small number of berries;
- potatoes, sweet potatoes, parsnips and other root vegetables;
- diet and low-fat food;
- ready-made sauces and spices;
- alcohol;
Pay attention to the amount of carbohydrates in the products, read the ingredients.
Food to eat
INthe basis of the ketogenic dietThe following products should be included:
- meat: chicken, beef, pork, sausages, ham, bacon, turkey, etc.;
- fatty fish: salmon, tuna, mackerel;
- eggs;
- oils (olive, linseed, coconut);
- cream and cheeses (preferably unprocessed);
- walnuts;
- avocado;
- natural spices;
- all kinds of lettuce and green vegetables.
It is most effective to use a mono product (one ingredient) in your diet.You can combine several.For example, steak with lettuce, eggs and bacon, etc.
Healthy Ketogenic Snacks
There are times when the feeling of hunger appears unexpectedly, and there is still a lot of time until the planned meal.In such periods, snacks help us.A ketogenic diet may offer the following options as non-main meals:
- a piece of fatty fish or meat;
- natural cheeses;
- a handful of nuts;
- a couple of boiled eggs;
- a small portion of dark chocolate;
- strawberries and cream;
- Greek yogurt;
As a snack, you can use small portions of ready meals from the menu.
How to switch to a ketogenic diet?
Giving up carbohydrates will not be easy.On such a diet, a phenomenon called "keto flu" can occur.The person experiences drowsiness, chills and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases, they can last quite a long time.Adaptation of the body to a new diet sometimes takes up to six months.All of this is very individual and depends on the person's eating habits and the amount of excess weight.
Nutritionists remind that it is necessary to switch to this type of diet under the supervision of a doctor, monitor tests and take vitamin-mineral complexes.The fact is that on a ketogenic diet, a lot of water is removed from the body.In addition, the body loses a certain amount of nutrients.There is a need to supplement them.
Advantages
Why does the ketogenic diet have so many supporters?It is known that it is recommended not only by experts, but also by public people.This is due to several reasons:
- noticeable weight loss.Without cutting calories, people on this diet manage to lose fat.Not only nutritionists, but also professional athletes talk about it.At the same time, it is possible to preserve muscle mass.This is very important for athletes.
- feeling full.Followers of this diet do not suffer from hunger.This is due to sufficient calories in the diet.
- prevention of diabetes.When you give up carbohydrates, the blood glucose level decreases.Because of sugar, type 2 diabetes mellitus can occur with a genetic predisposition.
- blood pressure and cholesterol levels normalize.This is primarily due to weight loss.
- There is an increase in brain activity.Ketones help improve concentration.
- an improvement in the condition of the skin is noticed.It looks more well-groomed and shine appears.
In addition, the keto diet is used in the treatment of epilepsy in children.Doctors say that with its help, the number of attacks decreases, and the course of the disease is milder.This allows you to reduce the dose of medicine for babies.
Disadvantages
In addition to its advantages, the ketogenic diet has a number of disadvantages.They are all related to the side effects that occur when you give up carbs and enter ketosis.This phenomenon is called keto flu.Its symptoms can be:
- problems with the gastrointestinal tract (heartburn, flatulence, nausea, etc.);
- fatigue;
- drowsiness;
- headaches;
- convulsions.
It should be noted that such side effects occur in other diets as well.Because every weight loss diet involves reducing the amount of carbohydrates consumed.
Unpleasant symptoms disappear after restructuring the functioning of the body.To mitigate the side effects, you should gradually reduce the amount of carbohydrates in your diet.
Who should not use this diet?
Keep in mind that the ketogenic diet is not for everyone.There are certain reasons for this.In any case, before starting any diet, you should consult your doctor.An expert will help you create a complete nutrition plan.He will be able to take into account the individual characteristics of your health.A ketogenic diet is contraindicated:
- for chronic diseases of the gastrointestinal tract;
- for diabetes;
- for any liver problems;
- for cardiovascular diseases.
In addition, adolescents, the elderly, pregnant and lactating women are not recommended to follow such a diet.
The keto diet for people with diabetes and those at risk for it
Type 2 diabetes involves severe changes in metabolism, high blood sugar, and problems with insulin production.
A ketogenic diet can help you lose weight.This has a positive effect on the course of the disease.
One study found that this diet increased insulin sensitivity by 75%.During the trial, seven of the twenty-one participants were able to stop taking the medication.
In addition, the participants in the second group were able to reduce their total weight by eleven kilograms on the ketogenic diet.And on a diet rich in carbohydrates - only seven kilograms.
This study also showed that 95% of the participants in the ketogenic group were able to stop taking their diabetes medications.On a high-carbohydrate diet, this figure was 33% lower.
Denis Borisov's keto diet
Denis Borisov is a famous bodybuilder.He developed a whole series of exercises aimed at reducing fat levels and gaining muscle mass.Denis did not forget about nutrition.His recommendations are suitable for men and women.
This person has been leading a healthy lifestyle for a long time and tries to work on himself every day.But Denis doesn't just pay attention to training;a man constantly monitors his diet.He strives for results that will last for many years.To do this, it is necessary to get rid of fat reserves.Going to the gym for three months and giving up is not the best option.You need to exercise and eat right throughout your life.Girls turn to fitness trainers more often than men in order to lose weight, so below we will consider the diet option for the fairer sex.
The bodybuilder developed five principles.All of them help to reduce fat reserves:
The first principle
Creating a nutrition program.The specialist believes that it is easier for girls to achieve an ideal body.To do this, you need to pump up in some places and lose weight in others.The key to success is a well thought out diet.Denis recommends following a ketogenic diet.It is worth removing from the diet foods such as bread, pasta, sugar, milk, cereals, potatoes, etc.And give preference to green vegetables, meat, fish, eggs, nuts and dairy products.
The second principle
Denis Borisov recommends that you pay attention to individual characteristics when creating a menu.A person weighing 60 kilograms cannot eat exactly the same as a person weighing 100 kilograms.Therefore, you need to reduce calories by taking into account your own weight and goals.The thing to remember is that you need to burn more calories than you take in.
The third principle
Strength exercises should be performed during training.One of the most effective is the barbell squat.With it you can form beautiful buttocks.So don't be afraid to squat.
The fourth principle
It is worth noting that in training it is necessary to use weights for a good result.Weights and dumbbells are great for this.Many girls are afraid to pump up and neglect these fitness things.Strength exercises help shape a beautiful figure and help burn fat.As a result of such training, you will get an elegant, toned body.This will boost your confidence.
The fifth principle
You have to exercise constantly and eat right.The key to success is regularity.Training once a week is not enough to achieve the desired result.You have to focus on your goal and not be lazy.
Denis is one of the most famous athletes and coaches.It has been helping people achieve their dream figures for many years.His technique is based on strength training and a ketogenic diet.A large number of satisfied customers confirm its effectiveness.But what do nutritionists think about this?
Expert opinion
Experts urge caution when following a ketogenic diet.This diet is considered one of the most dangerous.This diet can have a negative effect on your health.Ketoacidosis can occur with high protein intake.This phenomenon carries a mortal danger.Therefore, carefully monitor the amount of protein you consume.The ketogenic diet cannot be considered a healthy diet because of its aggressiveness.
This diet is used in the treatment of other diseases for therapeutic purposes.The ketogenic diet is recommended for patients suffering from epilepsy, autism and Alzheimer's disease.
Some nutritionists believe that the ketogenic diet is not suitable for healthy people.Therefore, before switching to it, be sure to consult your doctor.
Keto Diet Recipes
Below you can find a selection of delicious and simple recipes suitable for the ketogenic diet.
Chicken casserole with feta cheese and olives in pesto sauce
For four servings you will need:
- chicken fillet - 680 grams;
- olive oil;
- cream - 350 milliliters;
- pesto - 85 grams;
- pickled olives;
- feta - 230 grams;
- garlic;
- pepper and salt.
Preparation:
First of all, heat the oven to two hundred degrees.Cut the chicken fillet into pieces and fry in a pan until golden brown.In a separate bowl, mix the pesto with the cream.Put the chicken with garlic, olives and cheese in a baking dish and pour over the sauce from the dish.Place in the oven and bake for 25 minutes.
Cream soup with cauliflower
Ingredients:
- chicken soup - 150 milliliters;
- cream - 30 milliliters;
- cauliflower - 200 grams;
- butter - 30 grams;
- onion;
- hard cheese;
- salt.
Preparation:
Cut the onion into small cubes and fry in a pan until golden brown.Cook the cauliflower in a nearby pot.Heat the soup, add cream and sautéed onions.Grind the cooked cabbage in a blender.Add the resulting mass to the soup, add grated cheese.Cook all this on low heat for about 10 minutes.We recommend adding some spices.
Ginger baking
For one serving you will need:
- beef steak;
- onion;
- garlic;
- olive oil;
- tomato - 1 piece;
- ground ginger - half a teaspoon;
- apple cider vinegar - two tablespoons;
- pepper and salt.
Preparation:
Fry the steak in a pan.When the meat is browned on both sides, add tomatoes, garlic and onions.In a separate bowl, mix the ginger with salt, pepper and vinegar.Gradually pour it all into the pan.Cover with a lid.After the liquid evaporates, start eating.
4-egg omelette
Ingredients:
- eggs - 4 pieces;
- smoked pork - 120 grams;
- hard cheese - 60 grams;
- dried white mushrooms - 30 grams;
- olive oil;
- salt.
Preparation:
Soak the mushrooms in hot water, and when they soften, cut them into strips.Beat the eggs and heat the pan.Gradually pour the egg mixture into a heated pan with butter, add mushrooms and cheese.
Broccoli and Cheese Casserole
Ingredients:
- broccoli - 200 grams;
- a couple of eggs;
- onion;
- hard cheese - 40 grams;
- butter;
- cream - 50 milliliters;
- salt.
Preparation:
Boil broccoli in salted water.After 15 minutes, put it in a colander.Cut the onion into small rings and fry in a pan until golden brown.Add the broccoli to the bowl, after a few minutes pour the beaten eggs over everything.Mix cream and cheese in a bowl.Add the resulting sauce to the pan.Simmer covered for ten minutes.
Spinach salad with cheese and walnuts
Ingredients:
- spinach - 160 grams;
- hard cheese - 60 grams;
- walnuts (any) - 40 grams;
- bacon;
- olive oil;
- salt.
Preparation:
Put finely chopped bacon in a heated pan and fry it until golden brown.Grate the cheese, chop the spinach.Add all ingredients to a bowl, sprinkle with walnuts.Use olive oil as a dressing.
Mackerel with vegetables
Ingredients:
- mackerel - 600 grams;
- tomatoes - 2 pieces;
- lemon;
- carrots - 2 pieces;
- onion;
- Provencal herbs;
- salt.
Preparation:
Rub the carcass of the fish with herbs de Provence.Finely chop all the vegetables and fill the mackerel with them.Leave everything to stand for one hour.Heat the oven to two hundred degrees, put the fish in and bake for about forty minutes.
Asparagus broccoli
Ingredients:
- broccoli - 400 grams;
- sour cream (must be full-fat) - 100 milliliters;
- egg - 4 pieces;
- onion - 100 grams;
- butter;
- salt.
Preparation:
Boil broccoli in salted water.After 15 minutes, strain.Sauté the onion cut into rings in a pan until it turns golden brown.Then add the cabbage to the heated pan with the onion.Fry all this for about five minutes.Add eggs and mix.
Omelette with cheese and bacon
Ingredients:
- a couple of eggs;
- hard cheese - 40 grams;
- dried white mushrooms - 15 grams;
- bacon - 70 grams;
- olive oil;
- salt.
Preparation:
Pre-soak the boletus in hot water.They should get wet.When they are soft, cut them into strips.Put the beaten eggs in a heated pan.Add mushrooms and bacon (finely chopped) to them.Sprinkle grated cheese on top.Stew all the ingredients of the dish under the lid for ten minutes.
Mackerel in the oven
Ingredients:
- mackerel - 300 grams;
- one fresh tomato;
- one onion;
- spices - turmeric and Provencal herbs;
- half a fresh lemon
- ground ginger;
- salt.
Preparation:
Rub the cut mackerel carcass with spices.Fill it with finely chopped vegetables.Then wrap the mackerel in foil and put it in the oven on a baking sheet.Bake for forty minutes at 200 degrees.
As you can see, all these recipes are suitable for the ketogenic diet.They are easy to prepare;the ingredients used are simple.You will definitely like the taste of these dishes.Bon appetit!