The keto diet (or ketogenic, or some say keto) is low in carbohydrates, moderate in protein, and high in fat.That's the gist of it, but you probably came here to find out more details, so let's get down to it.
People are always looking for a diet that gives quick results.
Can anyone be blamed for this?If you're not happy with your appearance and want to change something, who wants to sit around and wait for results?
That's the problem.A person wants to get a result and he wants it right now, and without getting it, he thinks that the diet does not work and gives up this harmful activity.
So maybe the problem is the diets themselves?
unfortunately,Most healthy diets will not give you instant results., and you will not lose 5 kg in a few days.Diets are designed to help you maintain a healthy lifestyle, not to "fit into a corporate party dress."
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 with it, but it's not like you've been there all 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 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 stop and enjoy life the very next day.He will most likely suffer for a while, although it looks like he should feel better!
You have 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 who brought you to the state you are in now and from which you are so unhappy.
You need a diet that will change your life because it will become a 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 made to work with sugar, as sugar was not readily 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 extract energy from fat.And he was quite effective at it.
Historically, humans have only recently begun to consume such massive 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 rolls in the afternoon, when you're starting to get tired.And this is also the reason why you feel sleepy after lunch.
The body has used up its glucose stores and requires them to be replenished.
If you're running out of glucose, why not start burning fat for fuel?
Great question!
INSULIN IS THE PROBLEM
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, the level of glucose (sugar) in the blood drops, which means that there is not as much need for insulin, and as a result, the body gets rid of fat cells more easily.
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 relatively high in fat.Its task is to ensure the 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 carbs.
More fat?A bit strange, isn't it?Want to get rid of body fat but at the same time 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 people gain weight isn't actually fat, it'ssugar.
When you lower your carb intake, start eating moderate amounts of protein and more fat, you become a real fat burning machine.
BENEFITS OF THE KETO DIET
The keto diet was originally developed to combat epilepsy.Did she help?Yes, but besides that, people realized that she has 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 caloric deficit, this is also easier to do with the keto diet.
Blood pressure and sugar levels will also decrease.Along with weight loss, this will obviously ease the strain on the heart.
In fact, the latest research shows that it's not fat that causes heart disease, but sugar.
There are documented cases where the keto diet has helped cancer patients as well.
Cancer cells use glucose to grow.If you stop eating carbohydrates, you deprive them of this fuel.
Since the brain is made up of 60% of their fat tissue, then recovery in this area can be faster thanks to the keto diet.
There are cases where patients with traumatic brain injuries, particularly concussions, recover faster with the help of a keto diet.
WHAT SHOULD I EAT ON THE KETO DIET?
Remember that low carb, moderate protein, high fat thing?Yes, yes, this is not the first time I have said 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 your average daily recommended calorie intake is 2000 kcal, then 75% of that number should come from fat.Do not be afraid that now you will have to deal with 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 weight or maintain.
Although this sounds a little crazy because fat has a bad reputation, but you have to remember that research does not stand still and now it turns out thatfat is demonized for no reason!
And of course, we must not forget that including fat in every meal is much more delicious and interesting than chewing on a 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!
oil?Apply a thick layer!
I'm sure you'll find plenty of ways to add fat to any meal.
WHAT FOODS TO AVOID ON THE KETO DIET
Carbs 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 THE CARBOHYDRATES HIDDEN?
The consumption of the following foods should be significantly reduced or completely eliminated from your diet:
- sweet
- Cereals and flour
- Legumes
- Fruits
- Root vegetables
- Diet products
- Bad fats
- Alcohol
- Diet products without sugar
sweet
If you still eat sweets, don't expect to be able to switch to burning fat instead of sugar.Sugar should 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 grains are carbs that turn into sugar in your body, which prevents fat from breaking down.
Legumes
Legumes have the same effect as flour products and turn into sugar just as easily.
Fruits
You might be surprised to see fruits on this list, they are so healthy!If you're trying to get your body on the fat-burning track, fruit isn't going to help.Unfortunately, in addition to the beneficial antioxidants, they contain a huge amount of sugar, which we try to avoid.
Root vegetables
Most root vegetables are high in starch and carbohydrates.Both of these things will turn into sugar in your blood.
Diet products
Many diet products contain many chemicals and go through all sorts of unnatural processes during their creation.I don't think one should consume this, it's better to go for more natural products that ideally consist of one ingredient.
Bad fats
Not all fats are the same.Harmful oils are often 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 it 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 weight loss can be dangerous.
Diet products without sugar
I have already written above about dietary products in general;they are often rich in carbohydrates and various chemicals.Those that are supposedly "sugar-free" pose a particular danger, because... Under this statement, fructose, agave syrup or maltitol are most often hidden, which are comparable in terms of glycemic index to ordinary sugar.
WHAT CAN YOU EAT THEN?
Here is a list of foods you can eat regularly:
- meat
- Fish (including oily fish)
- eggs
- oil
- cheese
- Nuts and seeds
- Healthy vegetable oils
- avocado
- Low carb vegetables
- Condiments and sauces
meat
Beef, pork, chicken, turkey, ham, bacon - they're all great.This is the source of protein you need.
Fish
Salmon and tuna are excellent examples of fatty fish.They will be a great source of protein and "good" fats.It's not the fat you see in processed foods and it's not bad for you!
eggs
Eggs are not only a good source of protein and fat in an excellent ratio, but also a source of large amounts of trace elements.And don't neglect the yolks!
oil
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 is essentially carbohydrate-free (depending on the type of cheese).
Nuts and seeds
It is an excellent breakfast, rich in proteins and trace elements.However, not all nuts are created equal.Choose the ones with the lowest carbohydrate content: pecans, macadamia nuts, almonds, Brazil nuts.A more budget-friendly option is peanuts, but they are higher in carbohydrates, so you need to watch your portion size carefully.
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 many other health benefits, but in the context of the keto diet, let's focus on the fat.
Low carb vegetables
Almost all vegetables contain some amount of carbohydrates.Therefore, you need to know which of them 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.
Condiments 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 mixes, some may contain sugar.The same goes for sauces - horseradish, mustard, many hot sauces will go perfectly, but you should say no to ketchup or barbecue sauce.
WHAT I HAVE NOW 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 compromise your own health when you can find a decent selection of meat dishes in any catering establishment (not counting purely vegetarian) and replace the high-carb side dish with grilled vegetables or a 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 needs 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 that doesn't mean you'll always feel that way!
When you start a keto diet, you may feel tired and sleepy.The body is rebuilding and learning to get energy from another source, so it's not surprising if the first few days it doesn't do it very efficiently.
Some people experience trouble sleeping, 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 disappear and this is a reason to check if you are doing everything correctly;I will look at the possible reasons in a separate post.
START BURN FAT, NOT STORE IT
For someone new to the keto diet, this can all seem a bit confusing.Many people don't realize that their body uses 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 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 roughly the same level throughout the day, it will be easier for you to refrain from overeating and watch your diet.
All you need to remember is that the keto diet isn't a short-term way to drop a few pounds, it's a way of life!