The keto diet (or ketogenic, or some also say ketone) implies low carbohydrates, moderate amounts of protein and high fat content.That's the gist, but you probably came here for 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 your appearance and want to change something, who wants to sit around and wait for results?
This is the problem.The person wants to obtain a result and wants it right now, and having not achieved it, they believe that the diet does not work and give up this harmful activity.
So maybe the problem lies with the diets themselves?
Unfortunately,Most healthy diets will not give you immediate results., and you will not lose 5 kg in a few 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 improves your quality of life and that you can follow!It's realistic to stick to it, but it's not like you were there a week ago and now you're in line for shawarma again.
HABITS ARE HARD TO CHANGE
You've eaten a certain way your entire life, so it's very 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 stop suddenly and enjoy life the next day.Most likely, he will suffer for some time, although it seems like he should feel 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 have a long-term effect, because after a week you will return to your usual diet.To the one who led you to the state you are in now and with which you are so unhappy.
You need a diet that changes your life because you will be part of it.
And this is exactly the case when the keto diet is useful.
The keto diet will change your body so that you can maintain a healthy lifestyle while continuing to enjoy life.
SUGAR ENERGY AND FAT ENERGY
Most people don't realize that their body runs on sugar.But this is very important.How important is thishumans were not designed to work with 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 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 only recently began consuming 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 it for energy.That's why everyone loves to drink tea and buns in the afternoon, when they're starting to get tired.And this is also the reason why you feel sleepy after lunch.
The body has exhausted its glucose reserves and needs them to be restored.
If you're running low on glucose, why not start burning fat for fuel?
Great question!
THE PROBLEM IS INSULIN
Insulin is a hormone that helps glucose move through 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 available for free!
When you don't eat carbohydrates, or eat very little of them, the level of glucose (sugar) in your blood drops, which means there's not as much need for insulin 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 A KETOGENIC DIET?
The ketogenic diet is low in carbohydrates, moderate in protein and quite high in fat.Its task is to make up for 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 fewer carbs.
More fat?Kind of weird, right?Do you want to get rid of body fat, but at the same time you also need to eat it?
However, it is true, sometimes forTo get rid of fat, you need to start eating it more.
The real reason people gain weight isn't actually fat, it'ssugar.
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 also, beyond that, people realized that it had other positive sides.
Many people turn to the keto diet to lose weight, but stay on even after reaching their ideal weight.However, when it comes to weight loss, many people start to lose weight by simply ditching 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 weight loss, this will obviously ease the burden on the heart.
In fact, the latest research shows that it is not fat that causes cardiovascular disease, but sugar.
There have been documented cases where the keto diet has also helped cancer patients.
Cancer cells use glucose to grow.If you stop eating carbohydrates, you are depriving them of this fuel.
Since the brain consists of 60% adipose tissue, recovery in this area can be faster thanks to the keto diet.
There are cases where patients with traumatic brain injuries, in particular concussions, recovered 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 repeated this, but it is worth remembering.
In terms of calorie distribution, it would be 75% fat, 20% protein and 5% carbohydrates.
What does this mean?This means that if the average recommended daily calorie intake is 2,000 kcal, 75% of that number should come from fat.Don't 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, just enter your data and choose a goal: lose weight, gain or maintain it.
Although this sounds a little crazy, because fats have a bad reputation, but you have to remember that research doesn't stop, and now it turns out thatfat was demonized for no reason!
And of course, we cannot forget that including fats in every meal is much tastier and more interesting than munching on lean chicken breast!
You can eat eggs as much as you want (along with the yolk!).
Do you like coffee?Add cream and make it richer!
Butter?Apply a thick layer!
I'm sure you'll find plenty of ways to add fat to every meal.
WHAT FOODS TO 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 recognize them.
WHERE ARE CARBOHYDRATES HIDING?
Consumption of the following foods should be significantly reduced or completely eliminated from your diet:
- Sweet
- Cereals and flour
- Legumes
- Fruits
- Root vegetables
- Dietary products
- Bad fats
- Alcohol
- Sugar-free dietary products
Sweet
If you still eat sweets, don't expect to be able to switch to burning fat instead of sugar.Sugar must be eliminated completely.Products such as sweets, chocolates, juices and soft drinks should already be an absolutely insignificant part of your menu, but if you use them frequently, you should abandon them completely.
Cereals and flour
Wheat-based products will prevent you from losing weight.All that pasta, rice and cereals 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 easily converted into sugar.
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 path, fruit won't help you.Unfortunately, in addition to beneficial antioxidants, they contain a large amount of sugar, which is what we try to avoid.
Root vegetables
Most root vegetables are high in starch and carbohydrates.Both of these things will turn into blood sugar.
Dietary products
Many diet products contain a ton of chemicals and go through all kinds of unnatural processes during their creation.I don't think a person should consume this, it's better to focus on more natural products, which, ideally, are made up of a single 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 that has olive or coconut oil in its composition instead of sunflower or palm oil.
Alcohol
Most alcoholic drinks contain large amounts of carbohydrates.Furthermore, we are all human and under the influence of alcohol our will weakens.And especially in the early stages of the diet, when the new lifestyle is unusual for you and you crave sweets, this weakening can be dangerous.
Sugar-free dietary products
I already wrote above about dietary products in general;They are often rich in carbohydrates and various chemicals.A separate danger is posed by those that are supposedly “sugar-free”, because... This statement usually 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 you can eat regularly:
- Meat
- Fish (including fatty fish)
- Eggs
- Butter
- Cheese
- Nuts and seeds
- Healthy vegetable oils
- Avocado
- Low Carb Vegetables
- Seasonings 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 oily fish.They will be a wonderful source of “good” proteins and fats.This isn't the fat you see in processed foods and it's okay!
Eggs
Eggs are not only a good source of proteins and fats in excellent proportions, but also a source of large amounts of microelements.And don't neglect the egg yolks!
Butter
Butter is not only delicious, but it also provides a range 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 microelements.However, not all nuts are created equal.Choose those with the lowest carbohydrate content: walnuts, macadamia nuts, almonds, Brazil nuts. A more economical option is peanuts, but they are higher in carbohydrates, so you must carefully monitor the portion 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 many other health benefits, but in the context of the keto diet, let's focus on fats.
Low Carb Vegetables
Almost all vegetables contain some amount of carbohydrates.Therefore, you need to know which ones contain them in minimal quantities.Green vegetables are your first choice, but tomatoes, onions, and peppers (in moderation) are also great additions to your diet.
Seasonings and sauces
Of course, you can use salt, pepper and other seasonings that will allow you to diversify your menu even more.But be careful with store-bought mixes, some may contain sugar.The same goes for sauces - horseradish, mustard, many hot sauces will do just fine, but you have to say no to ketchup or barbecue sauce.
WHAT DO I HAVE NOW THAT IS ONLY AT HOME?
Many people forget about their diet as soon as they go to a restaurant or cafe with friends.But why bother your own health, if in any catering establishment (not counting purely vegetarian ones) you can find a decent selection of meat dishes and replace a carbohydrate-rich 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 get used to it and readjust.
You've eaten a certain way your entire life, so your body may be resistant to change at first.But that doesn't mean you'll always feel this way!
When starting a keto diet, you may feel tired and sleepy.The body rebuilds itself and learns to receive energy from another source, so it is not surprising that in the first few days it does not do this very effectively.
Some people experience sleep problems, 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 whether you are doing everything correctly;I will consider possible reasons in a separate post.
START BURNING FAT, NOT STORING IT
For someone new to the keto diet, this may all seem a little 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 bodies not just in the form of sweets 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 level is at approximately the same level throughout the day, it will be easier to avoid overeating and monitor your diet.
All you need to remember is that the keto diet isn't a way to lose a few pounds in the short term, it's a way of life!