To follow a ketogenic diet, you need to 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 consumed is of great importance.It is allowed to eat more than 50 grams of food per day.This rule should be followed regardless of your daily calorie consumption and your own weight.
A lot of fat is found in meat, fish, lard, cheese, avocados, eggs, nuts and Greek yogurt.These products also contain a lot of protein.Therefore, you can easily consume the daily requirement of this nutrient by eating them.On a ketogenic diet, you should get carbohydrates from vegetables, silent berries and fruits.You need to buy these vitamins.Unfortunately, in addition to sweets, the diet does not include the consumption of potatoes, cereals and pasta.It is forbidden to drink alcoholic beverages.
How do you lose weight on a keto diet?
Carbohydrates are the main source of energy for the body.When a person consumes less than 50 grams per day, a serious deficiency occurs in the body during the day.As a result, the fat burning process begins.The body begins to use fatty acids as fuel.
However, active brain activity requires the presence of glucose in the blood.If this substance is not given, the body looks for a replacement.
How does it do that?The liver begins to produce ketone bodies from fatty acids.They nourish the brain, muscles and other organs.As a result, the human body begins to produce an increasing amount of acetone, and sweetness appears in the breath.
In general, ketones are constantly produced in the human body, but in very small amounts.In this diet, their production increases several times.This process is called nutritional ketosis.It is not dangerous for our health.
In the 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 to burn fat.
In addition, a person's appetite decreases on a KETO diet.There is no strong desire to cut and eat the entire refrigerator.
Different types of ketogenic diets
Experts identify several types of this diet:
- SKD or standard.There are almost no carbohydrates in this diet.It is based on the following ratio of nutrients: 75% fat, 20% protein and only 5% carbohydrates.
- Ckd or cyclic.It involves the periodic consumption of large amounts of carbohydrates.
- Nkd or directed.He consumes carbohydrates 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% carbohydrate.
It is known that nutritionists are actively researching only two variants of ketogenic diets - SKD and high protein keto diet.CKD and NKD are considered progressive diets;Until recently, only professional athletes and bodybuilders were on such a diet.
KETO Diet menu for the week
This weekly meal plan is ideal for both men and women.
Day 1
Breakfast: a glass 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.
Day 2
Breakfast: Greek yogurt and a handful of almonds
Lunch: low-fat chicken broth with pieces of meat
Dinner: Tomato and cucumber salad dressed with olive oil, a little hard cheese
Day 3
Breakfast: Some hard cheese and a cup of green tea
Lunch: Scrambled eggs with some bacon and 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
Day 5
Breakfast: scrambled eggs and a glass of tomato juice
Lunch: baked oily fish and feta cheese
Dinner: Tomato and cucumber salad dressed with olive oil
6th day
Breakfast: sharp cheese (homemade) and a glass of kefir
Lunch: Baked pork ribs with fresh cucumber
Dinner: boiled dirty fillet and hard cheese
7th day
Breakfast: baked fish fillet and homemade cottage cheese
Lunch: scrambled eggs with some bacon and hard cheese
Dinner: Baked salmon fillet with green salad.
This menu aims to reduce the amount of fat in the body, it is designed for one week.You cannot stick to such a diet for a long time.It is necessary to add a lot of carbohydrates to the diet.This is necessary to maintain health.
Specialists in the field of nutrition were drawn upSeveral options for Ketoracion for pregnant women.Here is one of them:
Breakfast: homemade cottage cheese, ham sandwich and green tea
Snack: boiled chicken or beef
Lunch: borscht
Dinner: Steamed cutlets and green salad
It is very important for expectant mothers to pay attention to breakfast.It should be tight and satisfying.The diet should be distinguished for its variety and balance.The principles of the keto diet allow you to fulfill all these requirements.Meals are planned a day in advance and can be repeated throughout the week.
Duration
How long can you stay on a ketogenic diet?It all depends on your health and goals.However, for visible results, experts advise to follow at least one month.This is because the body needs two weeks to adapt.
Foods to avoid
All foods high in carbohydrates should be excluded from the diet.On a ketogenic dietbanned listfalls:
- Products containing sugar: ice cream, juices, chocolate bars, cookies, etc.;
- pasta, rice, cereals, etc.;
- peas, beans, chickpeas and other legumes;
- fruits, except for a small number of berries;
- potatoes, sweet potatoes, parsnips and other root vegetables;
- diet and low-fat foods;
- ready-made sauces and spices;
- Alcohol;
Pay attention to the amount of carbohydrates in products, read the ingredients.
Eating food
InsideThe basis of the ketogenic dietThe following products should be included:
- Meat: Chicken, beef, pork, sausage, ham, pork, turkey, etc.;
- fatty fish: salmon, tuna, mackerel;
- Eggs;
- oils (olive, flax, coconut);
- cream and cheeses (preferably unprocessed);
- nuts;
- avocado;
- natural spices;
- all kinds of lettuce and green vegetables.
It is most effective to use a mono product (one substance) in your diet.You can combine several.For example, green salad, eggs and bacon, etc.The steak.
Healthy ketogenic snacks
When the feeling of hunger comes unexpectedly and there is still a lot of time before the planned meal.Snacks help us in such times.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 few boiled eggs;
- small portion of dark chocolate;
- strawberries and cream;
- Greek yogurt;
As a snack, you can use small portions of a ready meal from the menu.
How to switch to a ketogenic diet?
Giving up carbs won't be easy.In such a diet, a phenomenon called "Keto flu" can occur.A person experiences drowsiness, tremors and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases, they can last for a very long time.It sometimes takes up to six months for the body to adapt to a new land.All 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 nutrition under the supervision of doctors, follow tests and take vitamin and mineral complexes.The fact is that on a ketogenic diet, a lot of water is removed from the body.At the same time, the body loses a certain amount of nutrients.They need to be filled.
Advantage
Why are there so many supporters of the ketogenic diet?It is known that not only experts do not recommend it, but also public people.This is for a number of reasons:
- noticeable weight loss.Without cutting calories, people on this diet are able to lose fat.Not only nutritionists, but also professional athletes talk about it.At the same time, it is possible to maintain 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, your blood glucose levels drop.Type 2 diabetes mellitus due to sugar can occur with a genetic predisposition.
- Blood pressure and cholesterol level are normalized.This is primarily about losing weight.
- There is an increase in brain activity.Ketones help improve concentration.
- An improvement in the condition of the skin is observed.It looks better groomed and shiny.
In addition, the Keto diet is used to treat epilepsy in children.Doctors use it to reduce the number of attacks and the course of the disease is milder.This allows to reduce the dosage of medicines for babies.
Defective
In addition to its advantages, the ketogenic diet has several disadvantages.All are associated with the side effects that occur when you give up carbs and enter ketosis.This phenomenon is called keto flu.Its symptoms may include:
- problems of the gastrointestinal tract (heartburn, bloating, nausea, etc.);
- fatigue;
- drowsiness;
- headache;
- convulsions.
It should be noted that such effects occur in other diets.Any diet for weight loss involves reducing the amount of carbohydrates consumed.
Unpleasant symptoms disappear after the body's activity is restored.To reduce the side effects, you should gradually reduce the amount of carbohydrates in your diet.
Who should not use this diet?
Please understand that the ketogenic diet is not for everyone.There are certain reasons for this.In any case, you should consult your doctor before going on any diet.A specialist will help you create a complete nutrition plan.He will be able to take into account the individual characteristics of your health.The ketogenic diet is contraindicated:
- for chronic diseases of the gastrointestinal tract;
- for diabetes;
- for any liver problem;
- for cardiovascular diseases.
In addition, adolescents, elderly people, pregnant and lactating women are not recommended to follow such a diet.
Keto diet for people with diabetes and 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.It 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, participants in another group managed to reduce their total weight by eleven kilograms on a ketogenic diet.On a high-carbohydrate diet - only seven kilograms.
This study also found that 95% of participants in the Ketogenic Group were able to stop taking their diabetes medication.On a high-carbohydrate diet, this figure was 33% less.
Keto diet from Denis Borisov
Denis Borisov is a famous bodybuilder.He developed a complete set of exercises aimed at reducing fat and gaining muscle mass.Denis did not forget about nutrition.His recommendations are suitable for men and women.
This person has lived a healthy lifestyle for a long time and tries to work on himself every day.But Denis doesn't just focus on training;A person constantly monitors his nutrition.It aims for results that will last for many years.To do this, it is important to get rid of fat reserves.Going to the gym on and off for three months is not the best option.You need to exercise and eat throughout your life.More girls than men turn to fitness trainers to lose weight, so below we will consider a diet option for the fair sex.
The bodybuilder developed five principles.All help to reduce fat reserves:
The first principle
Designing a nutrition program.The expert 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-prepared diet.Denis recommends following a ketogenic diet.Eliminate bread, pasta, sugar, milk, cereals, potatoes, etc. from your diet.Some foods are worth removing.Prefer green vegetables, meat, fish, eggs, nuts and dairy products.
Basic principle
Denis Borisov recommends paying attention to individual features when creating a menu.A person weighing 60 kilograms cannot eat the same as a person weighing 100 kilograms.Therefore, you should cut calories taking into account your weight and goals.Remember, you need to burn more calories than you consume.
The third principle
Strength training should be done during training.One of the most effective is the barbell squat.You can create beautiful hips with it.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.Barbells and dumbbells are great for this.Many girls are afraid to pump and neglect these fitness items.Vigorous exercises help to build a beautiful figure and help burn fat.As a result of such training, you will get a slim, toned body.This will boost your confidence.
The fifth principle
You need to exercise regularly and eat right.The key to success is regularity.Exercising once a week is not enough to get the results you want.You should focus on your goal and not be lazy.
Denis is one of the most famous athletes and coaches.For many years, he has been helping people achieve the figures of their dreams.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 it?
Expert opinion
Experts 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 is deadly.Therefore, carefully monitor the amount of protein you consume.The ketogenic diet cannot be considered a healthy diet due to its aggressiveness.
This diet is used for therapeutic purposes in the treatment of other diseases.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, be sure to consult your doctor before switching to it.
Recipes for the keto diet
Below you will find a selection of delicious and simple recipes suitable for the ketogenic diet.
Chicken stew 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, heat the oven to two hundred degrees.Cut the chicken fillet and fry in a frying pan until golden brown.In a separate bowl, mix the pesto with the cream.Put the chicken in a baking dish with garlic, olives and cheese and with the cheese, put the sauce from the bowl.Place in the oven and bake for 25 minutes.
Cream soup with cauliflower
Ingredients:
- Chicken broth - 150 milliliters;
- cream - 30 milliliters;
- Karoiflower - 200 grams;
- Butter - 30 grams;
- onion;
- hard cheese;
- salt.
Preparation:
Cut the onion into small cubes and fry until golden brown.Cook the cauliflower in a nearby pot.Heat the broth, add cream and sautéed onions.Grind boiled cabbage in a blender.Add the resulting mass to the broth, add fried cheese.Cook all this on low heat for about 10 minutes.We recommend adding some spices.
Ginger beef roast
For a service 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 frying pan.After the meat is fried on both sides, add tomatoes, garlic and onions.In a separate container, mix ginger with salt, pepper and vinegar.Gradually pour all this into the frying 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 once softened, cut into strips.Beat the eggs and heat the frying pan.Gradually pour the egg mixture into a pan heated with butter, add mushrooms and cheese.
Broccoli and Cheese Casserole
Ingredients:
- Broccoli - 200 grams;
- a pair of eggs;
- onion;
- Hard cheese - 40 grams;
- butter;
- Cream - 50 milliliters;
- salt.
Preparation:
Boil broccoli in salted water.After 15 minutes, put a colatan.Cut the onion into small rings and fry until golden brown.Add the broccoli to the container, after a few minutes, pour it all with the beaten egg.Mix cream and cheese in a bowl.Add the resulting sauce to the pan.Simmer covered for about ten minutes.
Spinach salad with cheese and nuts
Ingredients:
- spinach - 160 grams;
- Hard cheese - 60 grams;
- Nuts (any) - 40 grams;
- pig;
- olive oil;
- salt.
Preparation:
Put finely chopped bacon in a heated frying pan and fry until golden brown.Close the cheese, chop the spinach.Add all ingredients to a bowl, sprinkle with nuts.Use olive oil as a dressing.
Mackerel with vegetables
Ingredients:
- Mackerel - 600 grams;
- Tomatoes - 2 pieces;
- lemon;
- Carrot - 2 pieces;
- onion;
- Herbs de Provence;
- salt.
Preparation:
Rub the fish carcass with Provencal herbs.Finely chop all the vegetables and stuff the mackerel with them.Leave it all to stand for an hour.Heat the oven to two hundred degrees, put the fish there and cook for forty minutes.
Asparagus Broccoli
Ingredients:
- broccoli - 400 grams;
- cream (absolute saturated fat) - 100 milliliters;
- eggs - 4 pieces;
- Onion - 100 grams;
- butter;
- salt.
Preparation:
Boil broccoli in salted water.Strain after 15 minutes.Onion, cut into rings, saute in a frying pan until golden brown.Then add the cabbage to the heated bowl with the onion.Fry all this for about five minutes.Add egg and mix.
Omelet with cheese and bacon
Ingredients:
- a pair of eggs;
- Hard cheese - 40 grams;
- Dried white mushroom - 15 grams;
- Bacon - 70 grams;
- olive oil;
- salt.
Preparation:
Pre-soak porcini mushrooms in hot water.They must be wet.When they are soft, cut them into strips.Beat eggs in a heated frying pan.Add mushrooms and bacon (finely chopped) to them.Sprinkle everything with something on top.Boil all the ingredients of the dish under the lid for about ten minutes.
Macke in the oven
Ingredients:
- Mackerel - 300 grams;
- one fresh tomato;
- a bow;
- spices - turmeric and Provencal herbs;
- half a fresh lemon
- ground ginger;
- salt.
Preparation:
Rub the cut mackerel carcass with spices.Fill 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 of these recipes are suitable for a ketogenic diet.Easy to prepare;The ingredients used are simple.You will definitely like the taste of these dishes.Bon appetite!