The keto diet (or ketogenic, or some people also say ketone) refers to low carbohydrates, moderate amounts of protein, and high fat.That's the gist of it, but you're probably here to learn more details, so let's get to it.
People are always looking for a diet that gives instant results.
Can anyone be blamed for this?If you're 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 achieve a result and wants it now, and not achieving it, he believes that the diet does not work and gives up this harmful activity.
So maybe the problem lies in diet?
unfortunately,Most healthy diets will not give you immediate results., and within a few days your weight will not reduce by 5 kg.The diet is designed to help you maintain a healthy lifestyle, 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 quite difficult for your body to see the benefits of a new diet in just a few days.It's like asking an experienced smoker to suddenly quit and enjoy life the very next day.Most likely, he will suffer for a while, although it would seem that he should be feeling better!
You need to give your body time to understand what is happening.
Yes, there are diets that promise to give you results within a week.But they will not give a long-term effect, because after a week you will return to your normal diet.To the person who got you into the situation you are in now and with whom you are very unhappy.
You need a diet that will change your life because it will become a part of it.
And this is exactly when the keto diet comes in handy.
The keto diet will transform your body in such a way that you will be able to maintain a healthy lifestyle while still enjoying life.
energy from sugar and energy from fat
Most people don't realize that their bodies run on sugar.But this is very important.how important is thisHumans are not designed to function on sugar, because sugar was not readily available in most human habitations.
Our ancestors ate meat and vegetables.And while you can get carbohydrates from some vegetables, they're still not enough for your body to learn to process them as its main source of fuel.
In contrast, the human body was designed to obtain energy from fat.And he was quite effective at it.
From a historical perspective, humans have only recently begun to consume carbohydrates in such large quantities.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 already start getting tired.And this is the reason why you start feeling sleepy after lunch.
The body has used up its glucose stores and needs to restore them.
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 move glucose through the blood vessels so the body can use it for energy.Insulin also prevents fat from being stored, 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 few, glucose (sugar) levels in the blood drop, which means insulin isn't needed as much, 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 ketogenic diet?
The ketogenic diet is low in carbohydrates, moderate in protein and quite high in fat.Its function is to make up for the lack of carbohydrates, so that the body remains in a state of ketosis for a long time and burns fat, not sugar.
On the keto diet you will eat more fat and less carbs.
more fat?Something strange, isn't it?You want to get rid of body fat, but you also need to eat it?
However, it is true, sometimes in orderTo get rid of fat, you will have to start consuming it in more quantities.,
The real reason why people gain weight is actually not obesity, but obesitySugar,
When you reduce your carb intake, start eating moderate amounts of protein and more fat, you become a real fat-burning machine.
benefits of keto diet
The keto diet was originally developed to deal with epilepsy.Did he help?Yes, but besides that, people realized that he had other positive sides too.
Many people resort to keto diet to lose weight, but even after reaching their ideal weight, the weight remains low.However, when it comes to weight loss, many people start losing weight by just giving up carbs.If you want more, and you need to create a calorie deficit to lose weight, that's also easy to do with the keto diet.
Blood pressure and sugar level will also reduce.Along with reducing weight, the burden on the heart will also obviously reduce.
In fact, the latest research shows that it is not fat that causes heart disease, but sugar.
There have been documented cases where the keto diet has even 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 60% fat tissue, a keto diet may result in faster recovery in this area.
There are cases where patients with traumatic brain injuries, especially brain trauma, recovered faster with the help of the 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 have repeated this, but it is worth remembering.
In terms of calorie distribution, it 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, 75% of that number should come from fat.Do not be afraid that now you will 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, gain or maintain weight.
Although it sounds a little crazy, because fat has 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 fat in every meal is much tastier and more interesting than munching on lean chicken breast!
You can eat eggs to your heart's content (with the yolk intact!).
do you like coffee?Add cream to it, and make it even richer!
butter?Apply a thick layer!
I'm sure you'll find plenty of ways to add fat to every meal.
What foods should be avoided on the keto diet?
Carbohydrates are your enemy.Seriously, they will be your enemy on any diet.Any weight loss program requires you to reduce carbohydrate intake in some way or the other.
It is very important to know which foods contain carbohydrates and how to identify them.
Where are the carbohydrates hidden?
The following foods should be significantly reduced or eliminated from your diet:
- Sweet
- grains and flour
- beans
- Fruit
- root vegetables
- dietary products
- bad fat
- Liquor
- sugar free diet products
Sweet
If you still eat sweets, don't expect to be able to burn fat instead of sugar.Sugar will have to be completely eliminated.Products such as candy, chocolate, juice and soda should already be an absolutely insignificant part of your menu, but if you use them too often, you should abandon them altogether.
grains and flour
Wheat based products will prevent you from losing weight.Pasta, rice and grains are all carbohydrates that turn into sugar in your body, which inhibits the breakdown of fat.
beans
Legumes have the same effect as flour products and are just as easily converted to sugar.
Fruit
You might be surprised to see the fruits on this list, they are very healthy!If you're trying to get your body on a fat-burning path, fruits won't help you.Unfortunately, in addition to the beneficial antioxidants, they contain huge amounts of sugar, which we try to avoid.
root vegetables
Most root vegetables are high in starch and carbohydrates.Both of these things will convert into sugar in your blood.
dietary products
Many diet products contain a ton of chemicals and go through all kinds of unnatural processes during their manufacturing.I do not think that a person should consume it, it is better to pay attention to more natural products, which are ideally made from one ingredient.
bad fat
Not all fats are created equal.Harmful oils are often 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.
Liquor
Most alcoholic beverages contain large amounts of carbohydrates.Besides, we are all human and our willpower weakens under the influence of alcohol.And especially in the initial stages of the diet, when the new lifestyle is unusual for you and you want sweets, such weakness 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 arises from those that are allegedly "sugar-free", because... This statement often hides fructose, agave syrup or maltitol, which are equivalent to regular sugar in their glycemic index.
What can you eat then?
Here is a list of foods you can eat regularly:
- Meat
- Fish (including fatty fish)
- eggs
- butter
- Cheese
- nuts and seeds
- healthy vegetable oils
- Avocado
- low carb vegetables
- Spices and Sauces
Meat
Beef, pork, chicken, turkey, ham, bacon – they're 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 isn't the fat you see in processed foods and it's not bad for you!
eggs
Eggs are not only a good source of proteins and fats in excellent proportions, but also a source of trace elements in large quantities.And don't neglect the yolk!
butter
Butter is not only delicious, but it also provides you with plenty of saturated fat which will make your diet even more effective.
Cheese
Good natural cheese is a source of fat and protein, and contains essentially no carbohydrates (depending on the type of cheese).
nuts and seeds
This is a great snack rich in proteins and microelements.However, not all nuts are created equal.Choose those with the lowest carbohydrate content: pecans, macadamia nuts, almonds, Brazil nuts.Peanuts are a more budget-friendly option, but they are high in carbohydrates, so you should carefully monitor serving sizes.
healthy vegetable oils
This range includes extra virgin olive oil, coconut oil and avocado oil.These 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 fat.
low carb vegetables
Almost all vegetables contain some amount of carbohydrate.Therefore, you need to know which foods contain them in minimal quantities.Green vegetables are your first choice, but tomatoes, onions and peppers (in moderation) are also great choices to include in 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 applies to 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, is it at home?
Many people forget about their diet as soon as they find themselves in a restaurant or café with friends.But why get in the way of your own health, if in any catering establishment (except purely vegetarian) you can find a good selection of meat dishes, and replace high-carbohydrate side dishes with grilled vegetables or salads?
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 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 that doesn't mean you'll always feel this way!
When you start the 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 it is not able to do this very effectively in the first few days.
Some people experience sleep problems, nausea, and digestive problems initially.Then, after a short 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 if you are doing everything correctly;I will consider the possible reasons in a separate post.
Start burning fat, not storing it
For those new to the keto diet, this may all seem a little confusing.Many people don't realize that their body uses sugar for fuel.
Giving up sweets may not be so difficult for some people, but carbohydrates enter our bodies not only in the form of candy and baked goods, you will not realize how many carbohydrates you eat daily until you eliminate them.
If you want to lose weight and keep it under control, 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 avoid overeating and monitor your diet.
You just need to remember that the keto diet isn't a short-term way to lose a few pounds, it's a way of life!