The keto (or ketogenic, or some also say keto) diet means low carbohydrates, moderate amounts of protein, and high fats.That's the gist of it, but you probably came here to learn 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're unhappy with how you look and want to change something, who wants to sit around and wait for results?
This is the problem.A person wants to get a result and wants it now, and not getting 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 will not give you instant results., and you will not lose 5 kg in two 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 HARD TO CHANGE
You've been eating a certain way your whole life, so it's pretty hard for your body to see the benefits of a new diet in just a few days.It's like asking a seasoned smoker to suddenly quit and enjoy life the next day.He will most likely be in pain for a while, although it looks like he should be feeling 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 the usual diet.To the one who brought you to the state you are in 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 where 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 FATS
Most people don't realize that their body runs on sugar.But this is very important.How important is thishumans are not designed to work with sugar, because sugar was not available in most human habitats.
Our ancestors ate meat and vegetables.And while you can get carbs from some vegetables, they still aren't enough for your body to learn to process them as its primary fuel source.
In contrast, the human body is designed to get energy from fat.And he was quite effective at it.
From a historical perspective, humans have only recently begun to consume such large 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 likes 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 the blood vessels so the body can use it for energy.Insulin also prevents the release of fat stores, 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, your blood glucose (sugar) level drops, which means there isn't as much need for insulin, and as a result, it's easier for the body to get rid of 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 ketosis, it produces ketones, which are used as fuel.
WHAT IS THE 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 less carbohydrates.
More fat?Kind of weird, right?Want to get rid of body fat, but at the same time you need to eat it?
It's true though, sometimes okayTo get rid of fat, you need to start eating more.
The real reason people gain weight isn't actually fat, but it issugar.
When you reduce your carbohydrate 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 even beyond that, people realized that she had other positive sides.
Many people turn to the keto diet to lose weight, but stick around even after reaching their ideal weight.However, when it comes to weight loss, many people start losing weight simply by cutting out 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 definitely ease the load on the heart.
In fact, recent research shows that it is not fat that causes cardiovascular disease, but sugar.
Cases have been documented where the keto diet has helped cancer patients.
Cancer cells use glucose to grow.If you stop eating carbohydrates, you are depriving them of this fuel.
Because the brain is made up of 60% of their fat tissue, then healing in this area can be faster thanks to the keto diet.
There are cases when patients with traumatic brain injuries, especially concussions, recover faster with the help of a keto diet.
WHAT SHOULD I EAT ON THE KETO DIET?
Remember low carb, moderate protein, high fat?Yes, yes, this is not the first time I repeat this, but it is worth remembering.
In terms of calorie breakdown, this would look like 75% fat, 20% protein, and 5% carbs.
What does it mean?This means that if the recommended average daily calorie intake is 2000 kcal, then 75% of this number should come from fat.Do not be afraid that now you will have to worry 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 keep.
While this sounds a little crazy because fats have a bad reputation, you have to remember that the research doesn't 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 munching on 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 any meal.
WHAT FOODS SHOULD AVOID ON THE KETO DIET
Carbohydrates are your enemy.Seriously, they will be your enemy on any diet.Every 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 distinguish 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
- The fruits
- Root vegetables
- Dietary products
- Bad fats
- alcohol
- Dietary products without sugar
Sweet
If you still eat sweets, don't expect to switch to burning fat instead of sugar.Sugar should be completely eliminated.Products such as sweets, chocolate, juices and carbonated drinks should already be an absolutely insignificant part of your menu, but if you use them often, you should completely abandon them.
Cereals and flour
Wheat-based products will prevent you from losing weight.All pasta, rice and grains 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.
The fruits
You may be surprised to see fruits on this list, they are very healthy!If you're trying to get your body on the path to burning fat, fruit won't help.Unfortunately, in addition to beneficial antioxidants, they contain a large amount of sugar, which we try to avoid.
Root vegetables
Most root vegetables are rich 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 one 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's 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 beverages contain large amounts of carbohydrates.Besides, 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 slimming can be dangerous.
Dietary products without sugar
I have already written above about dietary products in general;they are often rich in carbohydrates and various chemicals.A separate danger is presented by those that are supposed to be "sugar-free", because... This statement most often hides fructose, agave syrup or maltitol, which are comparable in their glycemic index to ordinary sugar.
WHAT CAN YOU EAT THEN?
Here is a list of foods you can eat regularly:
- meaty
- Fish (including fatty fish)
- egg
- Butter
- Cheese
- Nuts and seeds
- Healthy vegetable oils
- avocado
- Low carb vegetables
- Spices and sauces
meaty
Beef, pork, chicken, turkey, bacon, bacon - all are excellent.This is the source of protein 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 it's not bad for you!
egg
Eggs are not only a good source of protein and fat in excellent proportions, but also a source of large amounts of micronutrients.And don't neglect the yolks!
Butter
Butter is not only delicious, but also provides you with a 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 trace elements.However, not all nuts are created equal.Choose those with the lowest carbohydrate content: walnuts, macadamia nuts, almonds, Brazil nuts.A more budget-friendly option is peanuts, but they contain a 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 number 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 a certain amount of carbohydrates.Therefore, you should know which ones contain them in minimal amounts.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 that will allow you to further diversify your menu.But be careful with store-bought mixes, some may contain sugar.The same goes for sauces - horseradish, mustard, many hot sauces will fit perfectly, but you should say no to ketchup or barbecue sauce.
WHAT DO I HAVE NOW, ONLY AT HOME?
Many people forget about their diet as soon as they find themselves in a restaurant or cafe with friends.But why compromise your health, if in any catering establishment (not counting purely vegetarian ones) you can find a good selection of meat dishes and replace a high-carb 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 natural that he needs some time to learn and adapt.
You've been eating a certain way your whole life, so your body may be resistant to change at first.But that doesn't mean you'll always feel this way!
When you start a keto diet, you may feel tired and sleepy.The body rebuilds and learns to get energy from another source, so it is not surprising if the first few days it does not do this very effectively.
Some people experience trouble sleeping, nausea, and digestive problems at first.Again, after a short period of time, these symptoms should disappear and your energy levels should return to normal.It happens that the symptoms do not go away and this is a reason to check if you are doing everything right;I will explore the possible reasons in a separate post.
START BURNING THE CHANGE, NOT STORING THEM
For someone new to the keto diet, this can all seem a bit confusing.Many people don't realize that their bodies use sugar for fuel.
It may not be that difficult for some to give up sweets, but carbohydrates enter our body not only in the form of sweets and baked goods, but you may not realize how many carbohydrates you eat every day until you 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 roughly at 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's a lifestyle!