The keto (or ketogenic, or some also say ketone) diet involves low carbohydrate, moderate amounts of protein, and high fat.That's the gist, but you probably came here to find out more details, so let's get to the point.
People are always looking for a diet that gives quick results.
Can anyone be blamed for this?If you're unhappy with the way you look and want to change something, who wants to sit and wait for results?
That's the problem.A person wants to get a result and wants it right away and, not having received it, believes that the diet does not work and gives up this harmful activity.
So maybe the problem is in the diets themselves?
Unfortunately,Most healthy diets won't give you instant results., and you will not lose 5 kg in a couple of days.Diets are designed to help you maintain a healthy lifestyle and not to "fit into an outfit for a company party."
You don't need a diet that only gives quick results.You need a diet that works for you, improves 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 DIFFICULT 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 couple of days.It's like asking an experienced smoker to suddenly quit and enjoy life the next day.He will most likely be in pain for a while, even though 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 you results within a week.But they will not give a long-term effect, because after a week you will return to your usual diet.To what brought you to the state you are in now and are so unhappy about.
You need a diet that will change your life because it will become part of it.
And this is exactly the case where the keto diet comes in handy.
The keto diet will change your body so that you can maintain a healthy lifestyle and at the same time continue to enjoy life.
ENERGY FROM SUGAR AND ENERGY FROM FATS
Many people don't realize that their body runs on sugar.But this is very important.How important is thishumans were not designed 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're still not enough for your body to learn to process them as its main fuel source.
In contrast, the human body was designed to derive energy from fat.And he was quite effective at that.
From a historical perspective, humans have only recently begun consuming such enormous 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.This is why everyone loves to drink tea and cakes in the afternoon, when they are already starting to get tired.And this is also why you get sleepy after lunch.
The body has depleted its glucose reserves and needs them to be replenished.
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 glucose move through blood vessels so the body can use it for energy.Insulin also prevents the release of fat stores, 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 of them, the glucose (sugar) level in your blood decreases, which means there isn't as much need for insulin and, as a result, your 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 job is to make up for the lack of carbohydrates, so that the body is in a prolonged state of ketosis and burns fats, not sugars.
On a keto diet you will eat more fat and fewer carbohydrates.
Fatter?A little strange, 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 in orderTo get rid of fat, you need to start eating more of it.
The real reason people gain weight isn't actually fat, it issugar.
When you reduce 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 she help?Yes, but beyond that people realized that it also had other positive sides.
Many people resort to the keto diet to lose weight, but it remains even after reaching their ideal weight.However, when it comes to losing weight, many people start losing weight by simply giving up carbohydrates.If you want more and need to create a calorie deficit to lose weight, this is also easier to do on the keto diet.
Your blood pressure and sugar levels will also decrease.In addition to losing weight, this will obviously ease the load on the heart.
In fact, the latest research shows that it is not fats that cause cardiovascular 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 will deprive them of this fuel.
Since the brain is made up of 60% adipose tissue, recovery in this area can be faster on the keto diet.
There are cases where patients with traumatic brain injuries, especially concussions, have 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?Yes, yes, it's not the first time I've said it, but it's worth remembering.
In terms of calorie distribution, this would be 75% fat, 20% protein and 5% carbohydrates.
What does it 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 about calculating 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 weight, gain or maintain.
Although this may seem a little crazy, because fats have a bad reputation, but you have to remember that the research does not stop, and now it turns out thatfat has been demonized for no reason!
And, of course, we must not forget that including fats in every meal is much tastier and more interesting than chewing lean chicken breast!
You can eat eggs to your heart's content (along with the yolk!).
Do you like coffee?Add cream and make it richer!
Butter?Apply a thick layer!
I'm sure you will find many ways to add fat to every meal.
WHICH FOODS TO AVOID ON THE KETO DIET
Carbohydrates are your enemy.Seriously, they will be your enemies 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 HIDDEN?
The consumption of the following foods should be significantly reduced or completely eliminated from the diet:
- Sweet
- Cereals and flours
- Legumes
- Fruit
- 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, chocolate, juices and soft 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 flours
Wheat products will prevent you from losing weight.All that pasta, rice, and grains are all carbohydrates that turn into sugar in your body, which prevents fat from being broken down.
Legumes
Legumes have the same effect as flour products and are just as easily transformed into sugar.
Fruit
You might be surprised to see fruits on this list, they are so healthy!If you're trying to get your body on the right track to burning fat, fruit won't help you.Unfortunately, in addition to the antioxidant benefits, they contain a huge amount of sugar, which is what we try to avoid.
Root vegetables
Most root vegetables are rich in starch and carbohydrates.Both of these things will turn into blood sugar.
Dietary products
Many dietary products contain a lot of chemicals and go through all kinds of unnatural processes during their creation.I don't think a person should consume it, it's better to focus on more natural products that, ideally, consist of a single ingredient.
Bad fats
Not all fats are the same.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 that contains olive or coconut oil in its composition rather than sunflower or palm oil.
Alcohol
Most alcoholic beverages contain large amounts of carbohydrates.Moreover, we are all human and under the influence of alcohol our will weakens.And especially in the initial stages of the diet, when the new lifestyle is unusual for you and you want sweets, such a weakening can be dangerous.
Sugar-free dietary products
I have already written above about dietary products in general;they are often rich in carbohydrates and various chemicals.A separate danger are those that are supposedly "sugar-free", because... Behind this statement often hides fructose, agave syrup or maltitol, which in their glycemic index are comparable to normal sugar.
WHAT CAN YOU EAT THEN?
Here is a list of foods you can eat regularly:
- Meat
- Fish (including fatty fish)
- Egg
- Butter
- Cheese
- Nuts and seeds
- Healthy vegetable oils
- Avocado
- Low carb vegetables
- Condiments 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 is not the fat you see in processed foods, and it's not bad for you!
Egg
Eggs are not only a good source of protein and fat in excellent proportions, but also a source of large quantities of trace elements.And don't neglect the egg yolks!
Butter
Butter is not only delicious, but it also provides a whole host of saturated fats that 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
This is an excellent 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.A cheaper option is peanuts, but they contain a higher carbohydrate content, so you should carefully monitor the serving 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 tons of other health benefits, but in the context of the keto diet, let's focus on the 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.
Condiments 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: horseradish, mustard, many hot sauces will do just fine, but say no to ketchup or barbecue sauce.
WHAT DO I HAVE NOW, IS IT ONLY AT HOME?
Many people forget about their diet as soon as they find themselves in a restaurant or bar with friends.But why hinder your 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 and readjust.
You've been eating a certain way your whole life, so your body may be resistant to the change at first.But that doesn't mean you'll always feel this way!
When you start 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 if the first few days it does not do this very effectively.
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 a reason to check whether you are doing everything correctly;I will consider possible reasons in a separate post.
START BURNING FAT, NOT STORAGE IT
For those new to the keto diet, all of this may 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 only in the form of candy 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 level is approximately at the same level throughout the day, it will be easier for you to refrain from overeating and monitor your diet.
All you need to remember is that the keto diet is not a short-term way to lose a few pounds, it's a lifestyle!