To follow a ketogenic diet, you must remove all sweets and starchy foods from your diet and focus on fatty foods.This means that you should get 60-70% of your daily energy from fat, 20-30% from protein and only 10% from carbohydrates.The amount of carbohydrates consumed is of great importance.You are allowed to eat no more than 50 grams per day.It is curious that this rule should be followed regardless of your daily caloric intake and your weight.
High fat is found in meat, fish, lard, cheese, avocados, eggs, nuts and Greek yogurt.These products also contain a lot of protein.Therefore, by eating them you can easily consume the daily requirement of this nutrient.On a ketogenic diet, you should get carbohydrates from vegetables, berries and fruits without sugar.This is necessary to get vitamins.Unfortunately, apart from sweets, the diet does not include the consumption of potatoes, cereals and pasta.It is forbidden to drink alcoholic beverages.
How to lose weight on a keto diet?
The main source of energy for the body is carbohydrates.When a person consumes less than 50 grams of these nutrients per day, then within a day a serious deficiency occurs in the body.As a result, the fat burning process begins.The body begins to use fatty acids as fuel.
However, active brain activity requires the presence of glucose in the blood.If this substance is not supplied, the body requires a replacement.
How does he do this?The liver begins to produce ketone bodies from fatty acids.They take over the nutrition of the brain, muscles and other organs.As a result, the human body begins to produce acetone in increased quantities and sweetness appears in the breath.
In general, ketones are constantly produced in the human body, but in very small amounts.In this diet, their production increases several times.This process is called nutritional ketosis.It is not dangerous for our health.
In a state of ketosis, the body begins to get rid of fat stores.At the same time, it is not necessary to reduce the caloric content of food.Due to the lack of glucose, the production of insulin decreases.All this helps in burning fat.
In addition, a person's appetite is reduced on a keto diet.No strong urge to explode and eat the entire fridge.
Different types of ketogenic diet
Experts identify several types of this diet:
- SKD or standard.The diet in this diet contains almost no carbohydrates.It is based on the following ratio of nutrients: 75% fat, 20% protein and only 5% carbohydrates.
- CKD or cyclic.It involves the periodic consumption of large amounts of carbohydrates.
- NKD or directed.Includes carbohydrate consumption before and after workouts.
- High protein ketogenic diet.Very similar to SKD.It is recommended that the diet be based on the following ratio: 60% fat, 35% protein, 5% carbohydrates.
It is known that nutritionists have actively studied only two variants of ketogenic diets - SKD and the high-protein keto diet.CKD and NKD are considered progressive diets;Until recently, only professional athletes and bodybuilders were on such a diet.
Keto diet menu for the week
This weekly meal plan is perfect for both men and women.
day 1
Breakfast: a cup of green tea, a glass of Greek yogurt
Lunch: green salad and boiled chicken fillet
Dinner: tomato and cucumber salad.Use olive oil as a dressing.
day 2
Breakfast: Greek yogurt and a handful of almonds
Lunch: low-fat chicken broth with pieces of meat
Dinner: tomato and cucumber salad, dressed with olive oil, some hard cheese
day 3
Breakfast: some hard cheese and a cup of green tea
Lunch: Scrambled eggs with some bacon, fresh cucumber
Dinner: Steamed broccoli and feta cheese
the 4th day
Breakfast: Greek yogurt and hard cheese
Lunch: salmon fillet with broccoli
Dinner: scrambled eggs with green salad
the 5th day
Breakfast: scrambled eggs and a glass of tomato juice
Lunch: baked fatty fish and feta cheese
Dinner: salad with tomatoes and cucumbers, dressed with olive oil
the 6th day
Breakfast: cottage cheese (homemade) and a glass of kefir
Lunch: boiled pork ribs with fresh cucumber
Dinner: boiled pollock fillet and hard cheese
the 7th day
Breakfast: baked fish fillet and homemade cottage cheese
Lunch: scrambled eggs with some bacon and hard cheese
Dinner: baked salmon fillet with green salad.
This menu aims to reduce the amount of fat in the body, it is designed for one week.You cannot adhere to such a diet for a long time.It is necessary to periodically add large amounts of carbohydrates to the diet.This is necessary to maintain health.
Specialists in the field of nutrition were compiledsome ketoration options for pregnant women.Here is one of them:
Breakfast: homemade cottage cheese, ham sandwich and green tea
Snack: boiled chicken or beef
Lunch: borscht
Dinner: steamed cutlets and green salad
It is very important for expectant mothers to pay attention to breakfast.It should be dense and satisfying.The diet should be distinguished for its variety and balance.The principles of this diet allow you to fulfill all these requirements.Meals are planned a day in advance and can be repeated throughout the week.
Duration
How long can you stick to a ketogenic diet?It all depends on your health and goals.But for visible results, experts recommend following it for at least a month.This is due to the fact that the body needs two weeks to adapt.
Foods to avoid
All foods rich in carbohydrates should be eliminated from the diet.On a ketogenic dietbanned listfall:
- products containing sugar: ice cream, juice, chocolate, cookies, etc.;
- pasta, rice, cereals, etc.;
- peas, beans, chickpeas and other legumes;
- fruit, except for a small number of berries;
- potatoes, sweet potatoes, parsley and other root vegetables;
- dietary and low-fat foods;
- ready-made sauces and spices;
- alcohol;
Pay attention to the amount of carbohydrates in products, read the ingredients.
Foods to eat
INThe basis of the ketogenic dietThe following products should be included:
- meat: chicken, beef, pork, sausage, bacon, ham, turkey, etc.;
- fatty fish: salmon, tuna, mackerel;
- eggs;
- oils (olive, linseed, coconut);
- cream and cheeses (preferably raw);
- nuts;
- avocado;
- natural spices;
- all kinds of lettuce and green vegetables.
It is more effective to use a mono product (one ingredient) in your diet.You can combine several.For example, steak with green salad, eggs and bacon, etc.
Healthy Ketogenic Snacks
There are times when the feeling of hunger comes suddenly, and there is still a long time before the planned meal.During such periods, small meals help us.The ketogenic diet may offer the following options as non-main meals:
- a piece of fatty fish or meat;
- natural cheeses;
- a handful of nuts;
- a couple of boiled eggs;
- a small piece of dark chocolate;
- strawberries and cream;
- Greek yogurt;
As a snack, you can use small portions of a ready-made dish from the menu.
How to switch to a ketogenic diet?
Giving up carbs won't be easy.On such a diet, a phenomenon called "keto flu" can occur.A person experiences drowsiness, chills and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases, they can continue for quite a long time.Adaptation of the body to a new diet sometimes takes up to six months.All this is very individual and depends on the person's eating habits and the amount of excess weight.
Nutritionists remind that it is necessary to switch to this type of food under the supervision of doctors, monitor tests and take vitamin and mineral complexes.The fact is that on a ketogenic diet, a lot of water is removed from the body.Along with it, the body loses a certain amount of nutrients.There is a need to replenish them.
The advantages
Why does the ketogenic diet have so many fans?It is known that not only experts recommend it, but also public people.This is due to a number of reasons:
- noticeable weight loss.Without cutting calories, people on this diet manage to lose fat.Not only nutritionists, but also professional athletes talk about this.At the same time, it is possible to maintain muscle mass.This is very important for athletes.
- the feeling of satiety.Followers of this diet do not suffer from hunger.This is due to sufficient calories in the diet.
- prevention of diabetes.When you give up carbohydrates, blood glucose levels drop.Due to sugar, type 2 diabetes mellitus can occur with a genetic predisposition.
- blood pressure and cholesterol levels have normalized.This is mainly due to weight loss.
- There is an increase in brain activity.Ketones help improve concentration.
- an improvement in the condition of the skin is observed.It looks more cured and shine appears.
In addition, the keto diet is used in the treatment of epilepsy in children.Doctors say that with its help, the number of attacks is reduced and the course of the disease is easier.This allows you to reduce the dose of medicine for babies.
The flaws
In addition to its advantages, the ketogenic diet has a number of disadvantages.All of them are associated with side effects that occur when you give up carbs and enter ketosis.This phenomenon is called keto flu.Its symptoms can be:
- problems with the gastrointestinal tract (heartburn, bloating, nausea, etc.);
- fatigue;
- drowsiness;
- headache;
- convulsions.
It should be noted that such side effects occur on other diets.Since any weight loss diet involves reducing the amount of carbohydrates consumed.
Unpleasant symptoms disappear after restructuring the functioning of the body.To mitigate the side effects, you should gradually reduce the amount of carbohydrates in your diet.
Who should not use this diet?
Please understand that the ketogenic diet is not suitable for everyone.There are several reasons for this.In any case, before going on any diet, you should consult your doctor.A specialist will help you create a complete nutrition plan.He will be able to take into account the individual characteristics of your health.The ketogenic diet is contraindicated:
- for chronic diseases of the gastrointestinal tract;
- for diabetes;
- for any liver problems;
- for cardiovascular diseases.
In addition, teenagers, the elderly, pregnant and lactating women are not recommended to adhere to such a diet.
Keto diet for people with diabetes and those at risk for it
Type 2 diabetes involves severe changes in metabolism, high blood sugar levels and problems with insulin production.
The ketogenic diet can help you lose weight.This has a positive effect on the course of the disease.
One study found that this diet increases insulin sensitivity by 75%.During the trial, seven of the twenty-one participants were able to stop taking their medications.
In addition, participants in another group were able to reduce their total weight by eleven pounds on the ketogenic diet.And on a high-carbohydrate diet - only seven kilograms.
This study also showed that 95% of participants in the ketogenic group were able to stop taking their diabetes medication.On a high-carbohydrate diet, this figure was 33% less.
The Keto Diet by Denis Borisov
Denis Borisov is a famous bodybuilder.He developed a whole set of exercises aimed at reducing fat levels and gaining muscle mass.Denis did not forget the food.His recommendations are suitable for men and women.
This person has led a healthy lifestyle for a long time and tries to work on himself every day.But Denis pays attention not only to training;the man constantly monitors his food.It aims for results that will last for many years.To do this, it is necessary to get rid of fat reserves.Going to the gym for three months and quitting smoking is not the best option.You should exercise and eat right throughout your life.Girls more often than men turn to fitness trainers to lose weight, so below we will consider a diet option for the fair sex.
The bodybuilder developed five principles.All of them help to reduce fat reserves:
The first principle
Designing a food program.The specialist believes that it is easier for girls to achieve an ideal body.To do this, you need to pump in some places and lose weight in others.The key to success is a well-designed diet.Denis recommends following a ketogenic diet.It is worth removing from your diet foods such as bread, pasta, sugar, milk, cereals, potatoes, etc.And give preference to green vegetables, meat, fish, eggs, nuts and dairy products.
The second principle
Denis Borisov recommends paying attention to individual characteristics when creating a menu.A person weighing 60 kilograms cannot eat exactly the same as a person weighing 100 kilograms.Therefore, you should reduce calories considering your weight and goals.The thing to remember is that you should burn more calories than you consume.
The third principle
Strength exercises should be performed during training.One of the most effective is the barbell squat.With it you can shape beautiful buttocks.So don't be afraid to sit down.
The fourth principle
It is worth noting that in training it is necessary to use weights for a good result.Dumbbells and barbells are great for this.Many girls are afraid to fill up and neglect these fitness items.Strength exercises help shape a beautiful figure and help burn fat.As a result of such training, you will get an elegant and toned body.This will boost your self-confidence.
The fifth principle
You should exercise regularly and eat right.The key to success is regularity.Exercising once a week is not enough to achieve the desired result.You should focus on your goal and not be lazy.
Denis is one of the most famous athletes and coaches.For many years she has helped people achieve the figures of their dreams.His technique is based on strength training and a ketogenic diet.A large number of satisfied customers confirm its effectiveness.But what do nutritionists think about it?
Expert opinion
Experts urge caution when following a ketogenic diet.This diet is considered one of the most dangerous.This diet can have a negative impact on your health.With high protein intake, ketoacidosis can occur.This phenomenon carries a deadly risk.Therefore, carefully monitor the amount of protein you consume.The ketogenic diet cannot be considered a healthy diet because of its aggressiveness.
This diet is used in the treatment of other diseases for therapeutic purposes.The ketogenic diet is recommended for patients suffering from epilepsy, autism and Alzheimer's disease.
Some nutritionists believe that the ketogenic diet is not suitable for healthy people.Therefore, before switching to it, make sure to consult your doctor.
Recipes for the keto diet
Below you can find a selection of delicious and simple recipes suitable for the ketogenic diet.
Chicken casserole with feta cheese and olives in pesto sauce
For four servings you will need:
- chicken fillet - 680 grams;
- olive oil;
- cream - 350 milliliters;
- pesto - 85 grams;
- pickled olives;
- slices - 230 grams;
- garlic;
- pepper and salt.
Preparation:
First of all, heat the oven to two hundred degrees.Cut the chicken fillet into pieces and fry in a pan until golden brown.In a separate bowl, mix the pesto with the cream.Put the chicken with the garlic, olives and cheese in a baking dish and spread the sauce from the bowl on top.We put it in the oven and bake it for 25 minutes.
Cream of Cauliflower Soup
Ingredients:
- chicken soup - 150 milliliters;
- cream - 30 milliliters;
- cauliflower - 200 grams;
- butter - 30 grams;
- onion;
- hard cheese;
- salt.
Preparation:
Cut the onion into small cubes and fry in a pan until golden brown.Cook the cauliflower in a nearby pot.Heat the liquid, add the cream and fried onions.Grind boiled cabbage in a blender.Add the resulting mass to the soup, add the grated cheese.All this is cooked on low heat for about 10 minutes.We recommend adding some spices.
Beef roast with ginger
For a service you will need:
- beef steak;
- onion;
- garlic;
- olive oil;
- tomato - 1 piece;
- ground ginger - half a teaspoon;
- apple cider vinegar - two spoons;
- pepper and salt.
Preparation:
Fry the steak in a pan.After the meat is fried on both sides, add the tomato, garlic and onion.In a separate bowl, mix ginger with salt, pepper and vinegar.Pour all this gradually into the pan.Cover with a lid.After the juice has evaporated, start eating.
Omelet with 4 eggs
Ingredients:
- eggs - 4 pieces;
- smoked pork - 120 grams;
- hard cheese - 60 grams;
- dry white mushrooms - 30 grams;
- olive oil;
- salt.
Preparation:
Soak the mushrooms in hot water and once they have softened, cut them into strips.Beat the eggs and heat the pan.Gradually pour the egg mixture into a heated pan with butter, add the mushrooms and cheese.
Broccoli and Cheese Casserole
Ingredients:
- broccoli - 200 grams;
- a pair of eggs;
- onion;
- hard cheese - 40 grams;
- butter;
- cream - 50 milliliters;
- salt.
Preparation:
Boil the broccoli in salted water.After 15 minutes put it in a colander.Cut the onion into small circles and fry in a pan until golden brown.Add the broccoli to the bowl, after a couple of minutes pour it all over with beaten eggs.In a bowl, mix cream and cheese.Add the resulting sauce to the pan.Simmer covered for about ten minutes.
Spinach salad with cheese and walnuts
Ingredients:
- spinach - 160 grams;
- hard cheese - 60 grams;
- walnuts (each) - 40 grams;
- ham;
- olive oil;
- salt.
Preparation:
Place the thinly sliced bacon in a heated pan and fry until golden brown.Grate the cheese, grate the spinach.Add all the ingredients to a bowl, sprinkle with nuts.Use olive oil as a dressing.
Mackerel with vegetables
Ingredients:
- mackerel - 600 grams;
- tomatoes - 2 pieces;
- lemon;
- carrots - 2 pieces;
- onion;
- herbs de Provence;
- salt.
Preparation:
Rub the carcass of the fish with herbs de Provence.Finely chop all the vegetables and fill the mackerel with them.Let it all stand for an hour.Heat the oven to two hundred degrees, put the fish there and bake for forty minutes.
Broccoli Asparagus
Ingredients:
- broccoli - 400 grams;
- cream (necessarily full fat) - 100 milliliters;
- eggs - 4 pieces;
- onion - 100 grams;
- butter;
- salt.
Preparation:
Boil the broccoli in salted water.After 15 minutes, drain.Sauté the onion cut into rings in a pan until golden brown.Then add the cabbage to the heated pot with the onions.Fry all this for about five minutes.Add the eggs and mix.
Ham and cheese omelette
Ingredients:
- a pair of eggs;
- hard cheese - 40 grams;
- dry white mushrooms - 15 grams;
- ham - 70 grams;
- olive oil;
- salt.
Preparation:
Pre-soak the porcini mushrooms in hot water.They must be wet.When they soften, cut them into strips.Place the beaten eggs in a heated pan.Add mushrooms and ham (finely chopped) to them.Sprinkle everything with grated cheese on top.Boil all the ingredients of the dish under the lid for about ten minutes.
Mackerel in the oven
Ingredients:
- mackerel - 300 grams;
- a fresh tomato;
- a bow;
- spices - turmeric and Provencal herbs;
- half a fresh lemon
- ground ginger;
- salt.
Preparation:
Rub the cut mackerel body with spices.Fill it with finely chopped vegetables.Then wrap the mackerel in foil and place in the oven on a baking sheet.Bake for forty minutes at 200 degrees.
As you can see, all these recipes are suitable for the ketogenic diet.They are easy to prepare;the ingredients used are simple.You will definitely like the taste of these dishes.Good appetite!