To follow a ketogenic diet, you need to eliminate all sweets and starchy foods from your diet and focus on fatty foods.This means you will 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.You are allowed to eat no more than 50 grams per day.It is curious that this rule must be followed regardless of the number of calories consumed per day and your weight.
A lot of fat is found in meat, fish, lard, cheese, butter, eggs, nuts and Greek yogurt.These products also contain a lot of protein.Therefore, by eating them, you can easily meet your daily need for this nutrient.On a ketogenic diet, you should get carbohydrates from vegetables, berries, and unsweetened fruits.This is necessary to get vitamins.Unfortunately, in addition to sweets, the diet does not include the consumption of potatoes, cereals and pasta.Drinking alcoholic beverages is strictly prohibited.
How do you lose weight on the keto diet?
The main source of energy for the body is carbohydrates.When a person consumes less than 50 grams of this nutrient per day, within a day the body will develop a serious deficiency.As a result, the fat burning process begins.The body begins to use fatty acids for fuel.
However, active brain activity requires the presence of glucose in the blood.If this substance is not provided, the body will find a substitute.
How does he do this?The liver begins to produce ketone bodies from fatty acids.They take care of the nutrition of the brain, muscles and other organs.As a result, the human body begins to produce acetone in increasing quantities and a sweet taste appears on the breath.
In general, ketones are produced continuously in the human body but in very small quantities.On this diet, their yield increases many times.This process is called nutritional ketosis.It is not dangerous for our health.
In a state of ketosis, the body begins to eliminate stored fat.At the same time, it is not necessary to reduce the calorie content of food.Due to lack of glucose, insulin production decreases.All this helps burn fat.
Additionally, a person's appetite will decrease when on a keto diet.No strong desire to break out and eat the entire refrigerator.
Different types of ketogenic diets
Experts identify several types of this diet:
- SKD or standard.This diet contains almost no carbohydrates.It is based on the following nutrient ratio: 75% fat, 20% protein and only 5% carbohydrates.
- CKD or cyclical.Involves the periodic consumption of large amounts of carbohydrates.
- NKD or direction.Regarding the consumption of carbohydrates before and after exercise.
- 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 are actively studying only two variations of the ketogenic diet - SKD and high-protein keto diet.CKD and NKD are considered progressive diets;Until recently, only professional athletes and bodybuilders used such diets.
Keto diet menu for the week
This weekly meal plan is perfect for both men and women.
first day
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.
day 2
Breakfast: Greek yogurt and some almonds
Lunch: low-fat chicken broth with pieces of meat
Dinner: tomato and cucumber salad, mixed with olive oil, a little hard cheese
day 3
Breakfast: some hard cheese and a cup of green tea
Lunch: Omelet with a little bacon, fresh cucumber
Dinner: Steamed broccoli and feta cheese
day 4
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: grilled fatty fish and feta cheese
Dinner: tomato and cucumber salad, mixed with olive oil
day 6
Breakfast: cheese (homemade) and a glass of kefir
Lunch: stewed pork ribs with fresh cucumbers
Dinner: boiled pollock fillet and hard cheese
day 7
Breakfast: grilled fish fillet and homemade cheese
Lunch: scrambled eggs with a little bacon and hard cheese
Dinner: grilled salmon fillet with green salad.
This menu is aimed at reducing the amount of fat in the body, it is designed for one week.You cannot follow such a diet for a long time.It is necessary to periodically add large amounts of carbohydrates to the diet.This is necessary to maintain health.
Experts in the field of nutrition are compiledSome ketoracion options for pregnant women.Here is one of them:
Breakfast: homemade fresh cheese, ham sandwiches and green tea
Snack: boiled chicken or beef
Lunch: borscht soup
Dinner: steamed cutlets and green salad
It is very important for future mothers to pay attention to breakfast.It should be dense and satisfying.The diet should be outstanding for its variety and balance.The principles of the keto diet allow you to meet all of these requirements.Meals are scheduled a day in advance and can be repeated throughout the week.
Time period
How long can you stick to the ketogenic diet?It all depends on your health and goals.But for visible results, experts recommend following for at least a month.This is because the body needs two weeks to adapt.
Foods to avoid
All carbohydrate-rich foods should be eliminated from the diet.In the ketogenic diet inbanned listfall:
- products containing sugar: ice cream, juice, chocolate bars, cookies, etc.;
- pasta, rice, cereals, etc.;
- peas, green beans, and other beans;
- fruit, except a few berries;
- potatoes, sweet potatoes, parsnips and other root vegetables;
- Dietary and low-fat foods;
- ready-made sauces and seasonings;
- ale;
Pay attention to the amount of carbohydrates in the product, read the ingredients.
Foods to eat
INbasis of the ketogenic dietThe following products should be included:
- meat: chicken, beef, pork, sausage, ham, bacon, turkey, etc.;
- fatty fish: salmon, tuna, mackerel;
- egg;
- oils (olive, flaxseed, coconut);
- cream and cheese (preferably unprocessed);
- nuts;
- butter;
- natural spices;
- all types of lettuce and greens.
It is most effective to use a single (one ingredient) product in your diet.You can combine several.For example, steak with green salad, eggs and bacon, etc.
Healthy Ketogenic Snacks
There are times when the feeling of hunger comes unexpectedly and there is still a lot of time before the scheduled meal.During such times, snacks will help us.The ketogenic diet can provide the following options as non-meals:
- a piece of fish or fatty meat;
- natural cheese;
- a handful of nuts;
- a few boiled eggs;
- a small portion of dark chocolate;
- strawberries and cream;
- Greek yogurt;
As a snack, you can use small portions of ready-made dishes from the menu.
How to switch to a ketogenic diet?
Giving up carbs won't be easy.With such a diet, a phenomenon called “keto flu” can occur.A person experiences drowsiness, chills and digestive problems.These unpleasant symptoms will disappear after a few days.In rare cases, they can continue for quite a long time.The body's adaptation to a new diet sometimes takes up to six months.All this is very individual and depends on the person's eating habits and the amount of excess weight.
Nutritionists remind you to switch to this type of nutrition under the supervision of a doctor, monitor tests and take vitamin and mineral complexes.The fact is that on a ketogenic diet, a lot of water will be removed from the body.Along with that, the body loses a certain amount of nutrients.It is necessary to supplement them.
Favorable
Why is the ketogenic diet so popular?It is known that not only experts but also people recommend it.This is due to several reasons:
- Significant weight loss.Without cutting calories, people who follow this diet will lose fat.Not only nutritionists but also professional athletes talk about this.At the same time, muscle mass can be preserved.This is very important for athletes.
- feeling full.People who follow this diet do not experience hunger.This is because there are enough calories in the diet.
- diabetes prevention.When you give up carbohydrates, your blood sugar levels will decrease.Because of sugar, type 2 diabetes can occur due to genetic factors.
- Blood pressure and cholesterol levels are normalized.This is mainly due to weight loss.
- There is an increase in brain activity.Ketones help improve concentration.
- Improvement in skin condition is observed.She looks more presentable and shines brighter.
In addition, the keto diet is also applied in the treatment of epilepsy in children.Doctors say that with its help, the number of attacks is reduced and the course of the disease is milder.This allows you to reduce the dose of medicine for the newborn.
error
In addition to its advantages, the ketogenic diet also has some disadvantages.They are all associated with side effects that occur when you give up carbohydrates and enter a state of ketosis.This phenomenon is called keto flu.Its symptoms can be:
- gastrointestinal problems (heartburn, bloating, nausea, etc.);
- Tired;
- asleep;
- headache;
- convulsion.
It should be noted that such side effects occur with other diets.Since any diet for weight loss involves reducing the amount of carbohydrates consumed.
Unpleasant symptoms disappear after restructuring the body's functions.To minimize 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 suitable for everyone.There are certain reasons for this.In any case, before implementing any diet, you should consult your doctor.Experts will help you create a complete nutrition plan.He will be able to take into account your individual health characteristics.The ketogenic diet is contraindicated:
- for chronic diseases of the digestive tract;
- for diabetes;
- for any liver problems;
- for cardiovascular diseases.
In addition, adolescents, the elderly, pregnant and lactating women are not recommended to adhere to such a diet.
Keto diet for people with diabetes and those at risk for the disease
Type 2 diabetes involves severe changes in metabolism, high blood sugar, and problems with insulin production.
The ketogenic diet can help you lose weight.This has a positive impact on the progression of the disease.
One study found that this diet increased insulin sensitivity by 75%.During the trial, seven of the 21 participants were able to stop taking the drug.
Additionally, participants in another group were able to reduce their total weight by 11 kg on a ketogenic diet.And with a high-carbohydrate diet - only seven kilograms.
This study also found that 95% of participants in the ketogenic group were able to stop taking diabetes medications.On a high-carbohydrate diet, this number was 33% less.
Keto diet from Denis Borisov
Denis Borisov is a famous bodybuilder.He developed a series of exercises aimed at reducing fat and increasing muscle mass.Denis does 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 improve himself every day.But Denis doesn't just pay attention to training;man constantly monitors his nutrition.He aims for results that will last for many years.To do this, it is imperative to eliminate stored fat.Going to the gym for 3 months and then giving up is not the best choice.You need to exercise and eat right throughout your life.Girls often turn to fitness trainers to lose weight more than men, so below we will consider a diet option for the fair sex.
Bodybuilders have developed five principles.All help reduce fat stores:
First principle
Develop a nutrition program.Experts say that it will be easier for girls to achieve their ideal body.To do this, you need to gain muscle in some places and lose weight in others.The key to success is a well-designed diet.Denis recommends following a ketogenic diet.Foods such as bread, pasta, sugar, milk, cereals, potatoes, etc. should be eliminated.from your diet.And prioritize green vegetables, meat, fish, eggs, nuts and dairy products.
Second principle
Denis Borisov recommends paying attention to individual characteristics when creating a menu.A person weighing 60 kg cannot eat exactly the same as a person weighing 100 kg.Therefore, you need to reduce calories taking into account your weight and goals.The thing to remember is that you must burn more calories than you consume.
Third principle
Strength exercises should be performed during training.One of the most effective exercises is squats with dumbbells.With it you can form beautiful buttocks.So don't be afraid to squat.
Fourth principle
It is worth noting that during training it is necessary to use weights to get good results.Barbells and dumbbells are great for this.Many girls are afraid to exercise and neglect these fitness items.Strength exercises help shape a beautiful figure and help burn excess fat.As a result of such training, you will get a toned, elegant body.This will increase your confidence.
Fifth principle
You need to constantly exercise and eat properly.The key to success is regularity.Training once a week is not enough to achieve the desired results.You need to focus on your goals and not be lazy.
Denis is one of the most famous athletes and coaches.For years, she has been helping people achieve the figure 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 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 impact on your health.With high protein intake, ketoacidosis may occur.This phenomenon carries a deadly danger.So, carefully monitor the amount of protein you consume.The ketogenic diet cannot be considered a healthy diet due to its aggressive nature.
This diet is used to treat other diseases for medicinal purposes.The ketogenic diet is recommended for patients with epilepsy, autism, and Alzheimer's disease.
Some nutritionists believe that the ketogenic diet is not suitable for healthy people.So, before switching to it, remember to consult your doctor.
Secrets for the keto diet
Below you can find a selection of delicious and simple recipes suitable for the ketogenic diet.
Chicken stew with feta cheese and pesto olives
For four servings you will need:
- chicken fillet – 680 grams;
- olive oil;
- cream – 350 ml;
- pesto sauce – 85 grams;
- pickled olives;
- feta – 230 grams;
- garlic;
- pepper and salt.
Preparation:
First of all, preheat 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 pesto with cream.Place the chicken with the garlic, olives and cheese in a baking tray and drizzle with the sauce from the bowl.Place in oven and bake for 25 minutes.
Cauliflower cream soup
Ingredient:
- chicken broth - 150 ml;
- cream - 30 ml;
- cauliflower - 200 grams;
- butter - 30 grams;
- onion;
- hard cheese;
- salt.
Preparation:
Cut onions into small cubes and fry in a pan until golden brown.Cook cauliflower in a nearby pot.Heat the broth, add cream and sauté onions.Grind boiled cabbage in a blender.Add the resulting mass to the broth, add grated cheese.Cook all this on low heat for about 10 minutes.We recommend adding some seasoning.
Ginger Grilled Beef
For one serving you will need:
- beef steak;
- onion;
- garlic;
- olive oil;
- tomatoes - 1 piece;
- ground ginger - half a teaspoon;
- apple cider vinegar - two tablespoons;
- pepper and salt.
Preparation:
Fry the steak in a frying pan.When the meat is browned on both sides, add tomatoes, garlic and onions.In a separate container, mix the ginger with salt, pepper and vinegar.Gradually pour all this into the frying pan.Close the lid.After the liquid has evaporated, start eating.
4 omelettes
Ingredient:
- 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. Once the mushrooms are soft, cut them into strips.Beat eggs and heat a frying pan.Gradually pour the egg mixture into the heated tin with butter, add mushrooms and cheese.
Broccoli and cheese casserole
Ingredient:
- broccoli – 200 grams;
- a pair of eggs;
- onion;
- hard cheese – 40 grams;
- butter;
- cream – 50 ml;
- salt.
Preparation:
Boil broccoli in salted water.After 15 minutes, place in a colander.Cut the onion into small rings and fry in a pan until golden brown.Put the broccoli in the box, after a few minutes pour it all together with the beaten eggs.In a bowl, mix cream and cheese.Add the resulting sauce to the pan.Simmer for about ten minutes.
Spinach salad with cheese and nuts
Ingredient:
- spinach – 160 grams;
- hard cheese – 60 grams;
- nuts (any) – 40 grams;
- bacon;
- olive oil;
- salt.
Preparation:
Place the chopped bacon in the heated frying pan and fry until golden brown.Grate the cheese, chop the spinach.Put all ingredients in a bowl, sprinkle with nuts.Use olive oil as a dressing.
Mackerel with vegetables
Ingredient:
- mackerel – 600 grams;
- tomatoes - 2 pieces;
- yellow lemon;
- carrots - 2 pieces;
- onion;
- Provençal herbs;
- salt.
Preparation:
Rub the fish body with Provençal herbs.Finely chop all the vegetables and stuff the mackerel in.Let it all stand for an hour.Preheat the oven to two hundred degrees, put the fish there and bake for forty minutes.
broccoli asparagus
Ingredient:
- broccoli – 400 grams;
- cream (especially fatty) - 100 ml;
- eggs - 4 pieces;
- onion - 100 g;
- butter;
- salt.
Preparation:
Boil broccoli in salted water.After 15 minutes, strain.Saute onions cut into rings in a pan until golden brown.Then put the cabbage in the heated container along with the onions.Fry all this for about five minutes.Add eggs and stir.
Omelet with cheese and bacon
Ingredient:
- a pair of eggs;
- hard cheese – 40 grams;
- dried white mushrooms – 15 grams;
- bacon – 70 grams;
- olive oil;
- salt.
Preparation:
Soak the porcini mushrooms first in hot water.They will get wet.When they become soft, cut them into strips.Place the beaten eggs in the heated frying pan.Add mushrooms and bacon (finely chopped) to them.Sprinkle all the grated cheese on top.Simmer all the ingredients of the dish under the lid for about ten minutes.
Mackerel in the oven
Ingredient:
- mackerel – 300 grams;
- one fresh tomato;
- a bow;
- spices - turmeric and Provençal herbs;
- half a fresh lemon
- ground ginger;
- salt.
Preparation:
Rub the cut mackerel carcass with spices.Fill it with chopped vegetables.Then wrap the mackerel in foil and place in the oven on a baking tray.Bake for forty minutes at 200 degrees.
As you can see, all of these recipes are suitable for the ketogenic diet.They are very easy to prepare;The ingredients used are very simple.Surely you will love the taste of these dishes.Bon Appétit!