The keto diet (or ketogenic, or some also say ketone) implies low carbohydrates, moderate amounts of protein and high fats.That's the gist of it, but you probably came here to find out more details, so let's get to it.
People are always looking for a diet that gives quick results.
Can anyone be blamed for this?If you are unhappy with your appearance and want to change something, who wants to sit and wait for results?
This is the problem.A person wants to get a result and wants it right now, and not having received it, he believes that the diet does not work and gives up this harmful activity.
So maybe the problem is in the diets themselves?
Unfortunately,Most healthy diets won't give you immediate results., and you won't lose 5 kg in a couple of days.Diets are designed to help you maintain a healthy lifestyle, and not “fit into a dress for a corporate 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 again.
HABITS ARE DIFFICULT TO CHANGE
You've been eating a certain way your whole life, so it's quite difficult for your body to see the benefits of a new diet in just a couple of days.It's like asking an experienced smoker to suddenly quit and enjoy life the very next day.Most likely, he will suffer for some time, although it would seem that he should feel better!
You need to give your body time to understand what is happening.
Yes, there are diets that promise 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 one that led you to the state in which you are now and with which you are so unhappy.
You need a diet that will change your life because it will become part of it.
And this is exactly the case when the keto diet comes in handy.
The keto diet will change your body in such a way that you can maintain a healthy lifestyle and at the same time continue to enjoy life.
ENERGY FROM SUGAR AND ENERGY FROM FAT
Most people don't realize that their body runs on sugar.But this is very important.How important it is thathumans weren't designed to work on sugar, because sugar was not readily available in most human habitats.
Our ancestors ate meat and vegetables.And while you can get carbohydrates from some vegetables, they still aren't enough for your body to need to learn to process them as its main source of fuel.
In contrast, the human body was designed to derive energy from fat.And he was quite effective at it.
From a historical perspective, humans have only recently begun to consume such huge amounts of carbohydrates.This change in our diet forced 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 loves to drink tea and buns in the afternoon, when you’re already starting to get tired.And this is also the reason why you feel sleepy after lunch.
The body has used up its glucose reserves and requires them to be restored.
If you're running out of glucose, why not start burning fat for fuel?
Great question!
THE PROBLEM IS INSULIN
Insulin is a hormone that helps glucose move through 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 don't eat carbohydrates, or eat very little of them, the level of glucose (sugar) in the blood drops, which means there is not as much need for insulin, and as a result, the body has an easier time releasing fat cells.
At this point, 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 a state of ketosis, it produces ketones, which are used as fuel.
WHAT IS A KETOGENIC DIET?
The ketogenic diet is low in carbohydrates, moderate in protein, and fairly high in fat.Its task is to provide a lack of carbohydrates, so that the body is in a prolonged state of ketosis and burns fat, not sugar.
On a keto diet, you will eat more fat and fewer carbs.
More fat?Kind of strange, right?You want to get rid of body fat, but at the same time you also need to eat it?
However, it is true, sometimes in orderTo get rid of fat, you need to start eating more of it.
The real reason why people gain weight isn't actually fat, it'ssugar.
When you reduce your carb intake, start eating moderate amounts of protein and more fat, you become a true fat-burning machine.
ADVANTAGES OF THE KETO DIET
The keto diet was originally developed to combat epilepsy.Did she help?Yes, but also, beyond that, people realized that she had other positive sides.
Many people turn to the keto diet to lose weight, but remain 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, this is also easier to do with the keto diet.
Blood pressure and sugar levels will also decrease.Along with losing weight, this will obviously ease the load on the heart.
In fact, the latest research shows that it is not fat that causes cardiovascular 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 them of this fuel.
Becausethe brain consists of 60% of their adipose tissue, then recovery in this area can be faster thanks to the keto diet.
There are cases where patients with traumatic brain injuries, in particular concussions, recovered faster with the help of a keto diet.
WHAT SHOULD I EAT ON THE KETO DIET?
Remember that low carb, moderate protein, high fat?Yes, yes, this is not the first time I’ve repeated this, but it’s worth remembering.
In terms of calorie distribution, this would look 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, then 75% of that number should come from fat.Don’t be afraid that now you’ll 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 a goal: lose weight, gain or maintain.
While this sounds a little crazy, because fats have a bad reputation, but you need to remember that research does not stand still, and now it turns out thatfat has been demonized for no reason!
And of course, we must not forget that including fats in every meal is much tastier and more interesting than chewing lean chicken breast!
You can eat eggs to your heart's content (along with the yolk!).
Do you like coffee?Add cream to it, and make it richer!
Butter?Apply a thick layer!
I'm sure you'll find plenty of ways to add fat to every meal.
WHAT FOODS TO AVOID ON THE KETO DIET
Carbohydrates are your enemy.Seriously, they will be your enemy 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?
The consumption of the following foods should be significantly reduced or completely eliminated from your diet:
- Sweet
- Cereals and flour
- Legumes
- Fruits
- Roots
- Dietary products
- Bad fats
- Alcohol
- Sugar-free diet products
Sweet
If you still eat sweets, don't expect to be able to switch to burning fat instead of sugar.Sugar must be eliminated completely.Products such as candy, chocolate, juices and sodas should already be an absolutely insignificant part of your menu, but if you use them often, you should give them up completely.
Cereals and flour
Wheat-based products will prevent you from losing weight.All that pasta, rice and cereal are all carbohydrates that turn into sugar in your body, which prevents the breakdown of fat.
Legumes
Legumes have the same effect as flour products and are just as easily converted into sugar.
Fruits
You might be surprised to see fruits on this list, they are so healthy!If you are trying to put your body on the fat-burning track, fruits will not help you.Unfortunately, in addition to beneficial antioxidants, they contain a huge amount of sugar, which is what we try to avoid.
Roots
Most root vegetables are high in starch and carbohydrates.Both of these things will turn into sugar in your blood.
Dietary products
Many diet products contain a ton of chemicals and go through all sorts of unnatural processes during their creation.I don't think a person should consume this, it is better to focus on more natural products, which, ideally, consist of one ingredient.
Bad fats
Not all fats are created equal.Often, harmful oils are used in production and you should stay away from them.It is always better to read the ingredients and choose something with olive or coconut oil in its composition rather than sunflower or palm oil.
Alcohol
Most alcoholic drinks contain large amounts of carbohydrates.In addition, we are all human and under the influence of alcohol our will weakens.And especially in the initial stages of the diet, when the new lifestyle is unusual for you and you want sweets, such a weakening can be dangerous.
Sugar-free diet products
I have already written above about dietary products in general; they are often rich in carbohydrates and various chemicals.A separate danger is posed by those that are supposedly “sugar-free”, because...This statement most often hides fructose, agave syrup or maltitol, which are comparable in their glycemic index to regular sugar.
WHAT CAN YOU EAT THEN?
Here is a list of foods that you can eat on a regular basis:
- Meat
- Fish (including fatty fish)
- Eggs
- Butter
- Cheese
- Nuts and seeds
- Healthy vegetable oils
- Avocado
- Low carb vegetables
- Seasonings and sauces
Meat
Beef, pork, chicken, turkey, ham, bacon - they are all great.This is the protein source you need.
Fish
Salmon and tuna are excellent examples of oily fish.They will be a wonderful source of protein and “good” fats.This is not the fat you see in processed foods and is not bad for you!
Eggs
Eggs are not only a good source of protein and fat in excellent proportions, but also a source of large amounts of microelements.And don't neglect the yolks!
Butter
Butter is not only delicious, but it also provides you with a whole host of saturated fats that will make your diet even more effective.
Cheese
Good natural cheese is a source of fat and protein, and essentially contains no carbohydrates (depending on the type of cheese).
Nuts and seeds
This is an excellent snack, rich in protein and microelements.However, not all nuts are created equal.Choose those with the lowest carbohydrate content: pecans, macadamia nuts, almonds, Brazil nuts.A more budget-friendly option is peanuts, but they contain higher carbohydrate content, so you should carefully monitor the serving size.
Healthy vegetable oils
This category includes extra virgin olive oil, coconut oil and avocado oil.They are a good source of healthy fats.
Avocado
Avocados are low in carbohydrates and contain the same “good” fats as the vegetable oils listed above.Avocados have a ton of other health benefits, but in the context of the keto diet, let's focus on the fats.
Low carb vegetables
Almost all vegetables contain some amount of carbohydrates.Therefore, 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.
Seasonings and sauces
Of course, you can use salt, pepper and other spices that will allow you to further diversify your menu.But be careful with store-bought mixtures, some may contain sugar.The same goes for sauces - horseradish, mustard, many hot sauces will fit perfectly, but you have to say no to ketchup or barbecue sauce.
WHAT DO I HAVE NOW, THERE IS ONLY AT HOME?
Many people forget about their diet as soon as they find themselves in a restaurant or cafe with friends.But why get in the way of your own health, if in any catering establishment (not counting purely vegetarian ones) you can find a decent selection of meat dishes, and replace a high-carbohydrate side dish with grilled vegetables or salad?
SIDE EFFECTS
Yes, there will be side effects, because...your body will go through significant changes in a very short period of time.Therefore, it is only natural that he will need some time to get used to and readjust.
You've been eating a certain way your whole life, so your body may be resistant to change at first.But this does not mean that you will always feel this way!
When you start a keto diet, you may feel tired and sleepy.The body is reconstructed and learns to receive energy from another source, so it is not surprising if the first few days it does not do this very effectively.
Some people experience sleep problems, nausea, and digestive problems at first.Again, after a short period of time, these symptoms should subside and your energy levels should return to normal.It happens that the symptoms do not go away, and this is a reason to check whether you are doing everything correctly; I will consider possible reasons in a separate post.
START BURNING FAT, NOT STORING IT
For someone new to the keto diet, this may all seem a little confusing.Many people don't realize that their body uses sugar for fuel.
It may not be so difficult for some 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 daily until you have to eliminate them.
If you want to lose weight and keep it off, the keto diet is definitely the way to go.If your blood sugar is at approximately the same level throughout the day, it will be easier for you to refrain from overeating and monitor your diet.
All you need to remember is that the keto diet is not a short-term way to lose a few pounds, it is a way of life!