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Keto diet

Keto diet food

The ketogenic diet, popular in our time, has spread relatively recently, but has quickly attracted the attention of almost everyone who wants to lose weight. One of the low-carb diets, she gathered a lot of controversy and speculation around her, but it turned out that there were many more of her supporters. Doubts about the absence of damage to health in those who use this diet cause complete or almost complete rejection of carbohydrates, especially fast ones.

The essence of the keto diet

It is based on the elimination of fast and many complex carbohydrates, with an emphasis on fats. The scheme of using BJU in this diet is 20-75-5. Our body is able to adapt to everything, so as a result of saccharide rejection it triggers so-called ketosis: a special condition in which the brain stops receiving energy from carbohydrates and begins to use existing fats to maintain a normal life. The liver helps in that, which converts fatty acids into ketones. Ketones, on the other hand, are "burned" by the body completely, without residues. Despite the apparent stress of the keto diet, it is very gentle on the moral plane, which makes it different from many other low-carb diets, because you will not feel hungry on it, as, for example, on a mono diet.

Types of keto diets

We described above thestandardketo regimen, which includes 20 percent protein, 5 percent carbohydrate, and 75 percent fat in DV. But besides it, there are others, it remains to choose the one that suits you:

Cyclic:It's called cyclic because you severely limit your carb intake most of the time, but use carbs two days a week to start your body.

Objective:Suitable for those who play sports. So they eat a certain amount of carbohydrates an hour before training and then burn out.

Protein:is ​​very suitable for those who are overweight. It differs from the standard one in that it is slightly larger than the amount of protein in the daily menu. As soon as the weight drops to a more or less normal level, you should switch to the first, standard version.

Entering ketosis

To start ketosis, you need to ingest a maximum of 20 grams of carbohydrates a day, drink more water and focus on fat. And it is also necessary to completely remove sugar, including sweet fruits. You can go the hard way and start ketosis by fasting for a few days, but this is a huge stress for the body, resulting in breakdowns, both nutritional and psychological. Since you will be eating a lot of fatty and protein foods on your keto diet, constant thoughts about food will not haunt you.

Stages of entering ketosis

  • 12-14 hours after the last meal, the body begins to “burn” already available glucose.
  • The next two days consume the glycogen contained in the liver (also called animal starch), which is processed into glucose that provides energy.
  • When there is no more source of energy, the body uses proteins and fats.
  • Finally, ketosis itself: "there will be no more carbohydrates" - our body thinks and gets used to taking energy from fatty acids.

What are nutrients

In any information about the keto diet you will come across the word "nutrients". Nutrients are nutrients that are divided into macronutrients and micronutrients.

Macronutrients are:

  • fatty acids
  • carbohydrates (fiber too)
  • water
  • proteins

The micronutrients are:

  • antioxidants
  • vitamins
  • minerals

Both they and others play an important role in normal metabolism, which is why supplements in the form of vitamin-mineral complexes are so necessary in the keto diet.

What you need to know about the keto diet

  • The fastest weight loss occurs in the first week - all the water accumulated in the body is "emptied". Further, the weight goes away more slowly, but the risk of it coming back after the end of the diet is also small because you get used to going without carbs and less food, without sacrificing healthy daily calories.
  • Since the ketogenic diet was originally developed as an adjunct in the treatment of various diseases, it does not harm the body, but like any diet has contraindications.

What do you need to know about keto?

  • One of the "bonuses" of this diet will be the improvement of the skin condition, its cleansing.
  • Pressure and mental state are stabilized.
  • This diet is not recommended for too long as it is not in perfect balance.
    • The
  • Keto diet combines perfectly with "intermittent fasting", the result increases many times, the weight goes away much faster.
  • Intake of high (over 35%) protein can reduce ketone levels in the body.

Signs of ketosis

  • The smell of acetone from body secretions and from the mouth.
  • Decreased blood glucose levels.
  • When the body enters ketosis, you feel tired, drowsy, weak, irritated. The head can hurt. All in all, your condition will be similar to the flu. These signs will pass in a few days when the body adapts to the new conditions.
  • You stop feeling very hungry.
  • Some people have had seizures, to avoid them, you need to buy supplements such as sodium, magnesium. And drink more water.

Contraindications to ketogenic diet

  • Pregnancy and breastfeeding.
  • Elevated cholesterol levels.
  • Diseases of the digestive tract, kidneys, thyroid.

Before starting this diet it is necessary to consult a doctor and, best of all, get tested.

What is categorically excluded from the keto diet

  • Alcohol, coffee (except armored coffee);
  • Anything containing sugar;
  • Starchy vegetables;
  • Legumes;
  • Bread, any pastries.

What you can and should eat

Fish, seafood, meat (irrespective of fat content), eggs (including scrambled eggs), meat soups, fatty dairy and sour milk products, vegetables, ham, bacon, nuts, herbs, pâtés, peanut butter, mushrooms and so on, except for those foods that are on the list of "harmful" to the keto diet. It is very good to consume coconut oil.

In one month of this diet you can lose about 5-8 pounds, some manage to get rid of more fat and water.

How to get out of ketosis

To get out of ketosis, it is enough to eat carbohydrate foods, if this meal plan has become uncomfortable for you or the goal has already been achieved, you can simply stop following it.

Example menu for a week

Day 1

  • Breakfast: high fat cheese, armored coffee.
  • Lunch: fried mushrooms, green vegetable salad.
  • Dinner: "Man's Caprice" salad.

Day 2

  • Breakfast: scrambled eggs and bacon.
  • Lunch: fatty pork chop, green vegetables.
  • Dinner: meat soup with a piece of meat.

Day 3

  • Breakfast: cheesecakes with cream.
  • Lunch: fried fish, rice.
  • Dinner: roasted vegetables, fried bacon.

Day 4

  • Breakfast: toast with butter and salmon, armored coffee.
  • Lunch: cream of mushroom soup.
  • Dinner: pork steak.

Day 5

  • Breakfast: avocado toast, cheese.
  • Lunch: ham or bacon omelette.
  • Dinner: chicken sausages, fermented baked milk, soup.

Dan6

  • Breakfast: yogurt with walnuts, avocado.
  • Lunch: fatty fish soup with brown rice.
  • Dinner: butter toast, boiled eggs.

Day 7

  • Breakfast: cheesecakes with sour cream or yogurt.
  • Lunch: meat salad.
  • Dinner: fish steak, roasted vegetables.

If you don’t have enough main meals, and you’re hungry, you can eat an avocado, a handful of nuts, and ryazhenka between meals.

The

Keto diet is great for those who want to lose weight fast and without too many food restrictions, but it is best to consult your doctor before starting.

Keto recipes

Keto - cocoa

In a glass of boiling water 2 tablespoons of natural cocoa powder, stir, add a slice of butter.

Keto baking

Ingredients:

  • Pork belly, neck 1. 5 kg
  • 1-piece bow
  • Sunflower oil 30 ml
  • Spices to taste

Preparation:

  1. Cut the pork into medium-sized pieces, fry until golden brown over high heat
  2. Cut the onion in half and fry with the pork
  3. Add boiling water so that it does not cover the meat completely. Add spices. Simmer 1 - 1, 5 hours on low heat

Keto breakfast

Ingredients:

  • Eggs 2 - 3 pieces
  • Sunflower oil 10 ml
  • Butter, small slice
  • Raw smoked bacon 3-4 slices
  • Tomato 1 pc

Preparation:

  1. Melt butter in a pan with sunflower oil
  2. Fry the bacon in it until golden brown
  3. Add the tomatoes and sauté all together for 2-3 minutes
  4. Breaking eggs in a pan

Nutritious keto breakfast ready!

Keto sandwich

Ingredients:

  • Lightly salted salmon 2-3 slices
  • High fat cheese 2 slices
  • Avocado cellulose to taste
  • Butter 2 - 3 pieces

Preparation:

Put butter, avocado and fish on top of a slice of cheese. Here is such a simple and healthy "sandwich".

Chicken Bacon

Ingredients:

  • Raw smoked bacon (slices)
  • Chicken thigh fillet
  • Butter
  • Sunflower oil
  • Spices

Preparation:

  1. Lightly beat the fillet but, add spices and a slice of butter to each piece
  2. Wrap the fillet in a tube, wrap the top with bacon and fasten with toothpicks
  3. Lubricate the baking dish with sunflower oil, we don't regret the oil
  4. Put everything on a baking sheet and in the oven for 30 minutes at 180 degrees. Serve with fresh tomatoes and herbs
The

Keto diet is great for those who want to lose weight fast and without too many food restrictions, but it is best to consult your doctor before starting.