The keto (or ketogenic, or some also say ketone) diet involves low carbs, moderate amounts of protein, and high fat.That's the gist of it, but you probably came here to learn more details, so let's get to it.
People are always looking for a diet that gives quick results.
Can anyone be blamed for that?If you're unhappy with how you look and want to change something, who wants to sit around and wait for results?
That's the problem.A person wants to get a result and he wants it right now, and without getting it, he believes that the diet does not work and gives up this harmful activity.
So does the problem lie with the diets themselves?
Unfortunately,Most healthy diets will not give you immediate results., and you won't lose 5 pounds 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 will improve your quality of life, and that you can stick to!It's realistic to stick with 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 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 very next day.Chances are he'll be in pain for a while, although 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 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 the one who led you to the situation you are now in and with which you are 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 still enjoying life.
ENERGY FROM SUGAR AND ENERGY FROM FAT
Most people don't realize that their bodies are running 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 a primary fuel source.
Instead, the human body was designed to draw energy from fat.And he was quite effective at it.
Historically, humans have only recently begun to consume such massive amounts of carbohydrates.This change in our diet forced the human body to adapt.
When you eat carbohydrates, your body turns them into glucose (sugar) and uses it for energy.That's why everyone likes to drink tea and buns in the afternoon, when you're already starting to get tired.And this is also why you feel sleepy after lunch.
The body has exhausted its reserves of glucose and requires their restoration.
If you're running out of glucose, why not start burning fat for fuel?
Great question!
INSULIN IS THE PROBLEM
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 carbohydrates or eat very little of them, your blood glucose (sugar) level drops, which means there isn't 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 KETOSI?
Ketosis (not to be confused with ketoacidosis) is a natural state of the body that helps us survive.When the body is in 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 prolonged state of ketosis and burns fat, not sugar.
On a keto diet, you will eat more fat and less carbohydrates.
More fat?Kind of weird, right?Do you want to get rid of body fat, but at the same time you have 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 lower your carb intake, start eating moderate amounts of protein and more fat, you become a real fat burning machine.
ADVANTAGES OF THE KETO DIET
The keto diet was originally developed to fight epilepsy.Did it help?Yes, but even beyond that, people realized that it had other positive sides.
Many people turn to the keto diet to lose weight, but stick around even after reaching their ideal weight.However, when it comes to weight loss, many people start losing weight simply by giving up 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 lighten the load on the heart.
In fact, the latest research shows that it is not fat that causes cardiovascular disease, but sugar.
Cases have been recorded where the keto diet has also helped cancer patients.
Cancer cells use glucose to grow.If you stop eating carbohydrates, you deprive them of this fuel.
Because the brain is made up of 60% of its fat tissue, then recovery in this area can be faster thanks to the keto diet.
There are cases where patients with traumatic brain injuries, especially concussions, recovered faster with the help of a keto diet.
WHAT SHOULD I EAT ON THE KETO DIET?
Remember those 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 breakdown, this would look like 75% fat, 20% protein, and 5% carbs.
What does this mean?This means that if the average daily recommended calorie intake is 2,000 kcal, then 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 weight, gain or maintain.
Although this sounds a little crazy, because fats have a bad reputation, but you have 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 adding fat to every meal is much tastier and more interesting than chewing on lean chicken breast!
You can eat as much eggs as you like (along with the yolk!).
do you like coffeeAdd cream to it and make it richer!
Butter;Apply a thick layer!
I'm sure you'll find plenty of ways to add fat to any meal.
WHAT FOODS TO AVOID ON THE KETO DIET
Carbohydrates are your enemy.Seriously, it 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 THE CARBS HIDING?
The 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
- Food products without sugar
Sweet
If you're still eating sweets, don't expect to be able to switch to burning fat instead of sugar.Sugar should be completely eliminated.Products such as candies, 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 flour
Wheat-based products will prevent you from losing weight.All that pasta, rice, and cereal are all carbs that turn into sugar in your body, which prevents the breakdown of fat.
Legumes
Legumes have the same effect as flour products and are just as 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 a fat-burning trajectory, fruit won't help.Unfortunately, in addition to beneficial antioxidants, they contain a huge amount of sugar, which we try to avoid.
Root vegetables
Most root vegetables are high in starch and carbohydrates.Both of these things will turn into sugar in your blood.
Dietary products
Many food products contain a ton of chemicals and go through all sorts of unnatural processes in their creation.I don't think anyone should consume it, better to focus on more natural products, which ideally consist of one 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 best to read the ingredients and choose something with olive or coconut oil in it 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 weakening can be dangerous.
Food products without sugar
I have already written above about dietary products in general;they are often rich in carbohydrates and various chemicals.Those that are supposed to be "sugar-free" pose a particular risk, 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 you can eat on a regular basis:
- meat
- Fish (including oily fish)
- Eggs
- 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 great examples of fatty fish.It 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 protein and fat in excellent proportions, but also a source of large amounts of micronutrients.And don't neglect the yolks!
Butter
Butter is not only delicious, but it also provides you with a whole host of saturated fats that will make your diet even more effective.
Cheese
Good natural cheese is a source of fat and protein and contains virtually no carbohydrates (depending on the type of cheese).
Nuts and seeds
This is an excellent snack, rich in protein and micronutrients.However, not all nuts are created equal.Choose the ones with the lowest carb content: pecans, macadamias, almonds, Brazil nuts.A more economical option is peanuts, but they contain a higher carbohydrate content, so you should watch your portion size carefully.
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 carbs 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 the fats.
Low carb vegetables
Almost all vegetables contain some amount of carbohydrates.Therefore, you need to know which ones contain them in minimal amounts.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 that 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 you have to say no to ketchup or barbecue sauce.
WHAT DO I HAVE NOW, IS IT ONLY AT HOME?
Many people forget about their diet once they are in a restaurant or cafe with friends.But why compromise your own health, if in any restaurant (not counting pure vegetarian) you can find a decent selection of meat dishes and replace a side dish rich in carbohydrates with grilled vegetables or salad?
SIDE EFFECTS
Yes, there will be side effects, because... your body will go through major changes in a very short period of time.So it's only natural that it takes some time to get used to 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 a keto diet, you may feel tired and sleepy.The body is rebuilding and learning to get energy from another source, so it is not surprising if in the first few days it does not do it very efficiently.
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 go away, and this is a reason to check if you are doing everything correctly.I will go over possible reasons in a separate post.
START MAKING FAT, NOT STOREING IT
For someone new to the keto diet, this can all seem a bit confusing.Many people don't realize that their bodies use 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 pastries, but you may not realize how many carbohydrates you eat every day until you need 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 is roughly at the same level throughout the day, it will be easier for you to avoid overeating and watch your diet.
The only thing you need to remember is that the keto diet is not a short-term way to lose a few pounds, it's a way of life!