The keto diet (or ketogenic, or some also say ketone) 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 move on.
People are always looking for a diet that gives quick results.
Can anyone be blamed for that?If you're unhappy with your appearance and want to change something, who wants to sit around and wait for results?
This is the problem.A person wants to get results and they want them now, and if they don't get it, they believe that the diet doesn't work and give up this harmful activity.
Maybe the problem is in the diets themselves?
unfortunatelyMost healthy diets will not give you instant results.And you won't lose 5 kg in a few days.Diets are designed to help you maintain a healthy lifestyle, not a "corporate party dress."
You don't need a diet that only gives quick results.You need a diet that works for you, that improves your quality of life, and that you can stick to!It's realistic to follow that, but it's not like you've been there for a week and now you're back in line for shawarma.
Changing habits is difficult
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 probably be in pain for a while, but 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 results in a week.But they will not give you a long-term effect, because after a week you will return to your usual diet.The one that brought you to the state you are in now and that makes you so unhappy.
You need a diet that will change your life because it will become part of it.
And this is exactly 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 while continuing to enjoy life.
Energy from sugar and energy from fat
Most people don't realize that their body runs on sugar.But it is very important.How important is this?Man was not created 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 carbs from some vegetables, they still aren't enough for your body to learn to process them as a primary fuel source.
In contrast, the human body is designed to derive energy from fat.And he was quite effective at it.
Historically, humans have only recently begun to consume such large amounts of carbohydrates.This change in our diet has forced the human body to adapt.
When you eat carbohydrates, your body converts them into glucose (sugar) and uses them for energy.That's why everyone likes to have tea and cookies in the afternoon, when you're already starting to get tired.And this is the reason why you feel sleepy after lunch.
The body has used up its glucose reserves and requires them to be restored.
If you run 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 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 carbs, or eat very few, your blood glucose (sugar) levels drop, which means there isn't as much need for insulin, and as a result, it makes it easier for the body to shed fat cells.
At this time, the body goes into a state of ketosis.
What is ketosis?
Ketosis (not to be confused with ketoacidosis) is the body's natural state that helps us survive.When the body is in a state of 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 state of prolonged ketosis and burns fat, not sugar.
On a keto diet, you eat more fat and less carbs.
more fatIt's kind of weird, isn't it?Want to lose body fat but need to eat it at the same time?
However, it is true that sometimes it is okayTo lose fat, you need to start eating more of it.
The real reason people gain weight is not being fat, it issugar.
When you lower your carb intake, start eating moderate amounts of protein and more fat, you become a true fat burning machine.
Benefits of the Keto Diet
The keto diet was originally developed to combat epilepsy.did he helpYes, but besides that, people realized that it had other positive aspects.
Many people turn to the keto diet to lose weight, but remain stuck even after reaching their ideal weight.However, when it comes to weight loss, many people begin to lose weight simply by cutting out carbs.If you want more and need to create a caloric deficit to lose weight, that's also easy to do with the keto diet.
Blood pressure and sugar levels will also decrease.Along with weight loss, this will obviously ease the load on the heart.
In fact, the latest research shows that it's not fat that causes heart disease, but sugar.
There have been proven cases where the keto diet has also helped cancer patients.
Cancer cells increase glucose.If you stop eating carbohydrates, you deprive them of this fuel.
Since the brain is made up of 60% adipose tissue, this area can be repaired more quickly thanks to the keto diet.
There are cases where patients with traumatic brain injuries, particularly concussions, have recovered faster with the help of the keto diet.
What should I eat on a keto diet?
Remember that 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 distribution, it's like 75% fat, 20% protein, and 5% carbs.
what does that meanThis means that if your average daily recommended calorie intake is 2000 kcal, then 75% of that number should come from fat.Don't be afraid that now you 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 this sounds a little crazy because fats have a bad reputation, but you have to remember that the research does not stand and now it turns out thatFat is demonized for no reason!
And of course, we must not forget that the inclusion of fats in every meal is much tastier and more interesting than chewing lean chicken breast!
You can eat eggs whole (with the heart!).
do you like coffeeAdd cream to it and make it richer!
butter?Apply a thick layer!
I'm sure you can find plenty of ways to add fat to every meal.
What foods should you 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 identify them.
Where are the carbohydrates hiding?
The consumption of the following foods should be significantly reduced or completely eliminated from your diet:
- sweet
- Cereals and flour
- legumes
- fruit
- root vegetables
- Dietary products
- bad fats
- alcohol
- Sugar-free diet products
sweet
If you still eat sweets, don't expect to switch from sugar to fat burning.Sugar should be completely removed.Products such as candy, chocolate, juices and carbonated drinks 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
Products containing wheat will prevent you from losing weight.Pasta, rice, and grains are carbohydrates that turn into sugar in the body, which prevents the breakdown of fat.
legumes
Legumes have the same effect as flour products and are just as easily converted to sugar.
fruit
You may be surprised to see fruits on this list, they are very healthy!If you're trying to put your body on a fat-burning path, fruit won't work for you.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 rich in starch and carbohydrates.Both of these substances are converted into sugar in your blood.
Dietary products
Many diet products contain a lot of chemicals and go through all sorts of unnatural processes in 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.Harmful oils are often used in production and should be avoided.It's always best to read the ingredients and choose something with olive or coconut oil rather than sunflower or palm oil.
alcohol
Most alcoholic beverages contain a large amount 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 way of life is unusual for you and you want sweets, such 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.Those that claim to be "sugar-free" pose a separate threat, 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 regularly:
- meat
- Fish (including oily fish)
- eggs
- Butter
- cheese
- Nuts and seeds
- Healthy vegetable oils
- Avocado
- Low carb vegetables
- spices and sauces
meat
Beef, pork, chicken, turkey, ham, bacon - it's all great.This is the protein source you need.
fish
Salmon and tuna are great examples of fatty fish.They will be an excellent 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 proportion, but also a source of a large amount of micronutrients.And don't ignore the hearts!
Butter
Butter is not only delicious, but also provides you with saturated fat, which will make your diet even more effective.
cheese
A good natural cheese is a source of fat and protein and contains essentially no carbohydrates (depending on the type of cheese).
Nuts and seeds
It is an excellent snack, rich in proteins and microelements.However, not all nuts are created equal.Choose the lowest carb: pecans, macadamia nuts, almonds, Brazil nuts.A more budget-friendly option is peanuts, but they are high in carbohydrates, so portion sizes should be carefully controlled.
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 fat.
Low carb vegetables
Almost all vegetables contain some amount of carbohydrates.Therefore, you need to know which one contains the least amount of them.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, which will allow you to further diversify your menu.But be careful with store-bought mixes, some may contain sugar.The same goes for sauces - onion, mustard, many spicy sauces will do just fine, but ketchup or barbecue sauce should be avoided.
What do I have now, is it only at home?
Many people forget their diet as soon as they find themselves in a restaurant or cafe with friends.But why compromise your health when you can find a decent selection of meat dishes in any food establishment (except 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 natural that he will need some time to adjust and adjust.
You've been eating a certain way your whole life, so your body can be resistant to change at first.But that doesn't mean you'll always feel that way!
When you start the 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 it doesn't do it very efficiently in the first few days.
Some people initially experience sleep problems, nausea, and digestive problems.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 disappear, and this is the reason to check whether you are doing everything correctly;I will discuss the possible reasons in a separate post.
Start burning fat, not storing 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 as fuel.
Giving up sweets may not be that difficult for some, but carbohydrates come into our bodies not only in the form of sweets and baked goods, you may not realize how many carbohydrates you eat every day 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 levels are about the same throughout the day, it will be easier for you to refrain from overeating and monitor your diet.
You just have to remember that the keto diet is not a short-term way to lose a few pounds, it's a way of life!