The keto (or ketogenic, or some also say ketone) diet involves low carbs, moderate amounts of protein, and high fat.That's the gist, but you probably came here to learn more, so let's get to it.
People always look for a diet that gives quick results.
Can anyone be blamed for this?If you are unhappy with your appearance 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, he believes that the diet does not work and abandons this harmful activity.
So maybe the problem is with the diets themselves?
Unfortunately,Most healthy diets won't 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, not "fit into a dress for a company party."
You don't need a diet that only gives quick results.You need a diet that suits 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 waiting in line for shawarma again.
HABITS ARE HARD 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 few days.It's like asking an experienced smoker to suddenly quit and start enjoying life the next day.Most likely, he will suffer for a while, although it would seem that he should feel better!
You need to give your body time to understand what is happening.
Yes, there are diets that promise you results in a week.But they will not give long-term effect, because after a week you will return to your usual diet.To the one who brought you to the state you are in now and with which you are so unhappy.
You need a diet that will change your life because this will be part of it.
And this is exactly the case when the keto diet proves useful.
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 FATS
Most people don't realize that their bodies run on sugar.But it's very important.How important it is thathumans 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 primary fuel source.
In contrast, the human body was designed to get its energy from fat.And he was quite effective at it.
Historically speaking, it is only recently that humans have 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 it for energy.That's why everyone likes to drink tea and buns in the afternoon, when we are already starting to get tired.And this is also the reason why you feel sleepy after lunch.
The body has used up its glucose stores and needs to replenish them.
If you're low on glucose, why not start burning fat for fuel?
Excellent 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 few carbohydrates, the level of glucose (sugar) in the blood decreases, meaning there is less need for insulin and, therefore, 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 serve as fuel.
WHAT IS A KETO DIET?
The ketogenic diet is low in carbohydrates, moderate in protein and quite 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'll eat more fats and fewer carbs.
More fat?A bit strange, no?Do you want to get rid of body fat, but at the same time you also need to eat it?
But it's true, sometimes forTo get rid of fat, you need to start eating more of it.
The real reason people gain weight isn't actually fat, it'ssugar.
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 also, beyond that, people realized that it had other positive sides.
Many people turn to the keto diet to lose weight, but stick with it even after they reach 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 on the keto diet.
Blood pressure and sugar levels will also decrease.In addition to losing weight, this will obviously lighten the load on the heart.
In fact, the latest research shows that it's not fat that causes cardiovascular disease, but sugar.
There are documented cases 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.
Since the brain is 60% adipose tissue, recovery in this area may be faster on the keto diet.
There are cases where patients suffering from head injuries, especially concussions, have recovered faster on 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 said this, but it is worth remembering.
In terms of calorie breakdown, that would look like 75% fat, 20% protein, and 5% carbs.
What does that mean?This means that if your average recommended daily calorie intake is 2,000 kcal, then 75% of that figure 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 weight, gain or maintain.
Although it seems a bit crazy, because fats have a bad reputation, we must remember that the research does not stop and it now turns out thatfat has been demonized for no reason!
And of course, we should not forget that including fats in every meal is much tastier and more interesting than chewing a lean chicken breast!
You can eat eggs any way you want (with the yolk!).
Do you like coffee?Add cream to it and make it richer!
Butter?Apply a thick coat!
I'm sure you'll find plenty of ways to add fat to every meal.
WHAT FOODS TO AVOID ON THE KETO DIET
Carbs are your enemy.Seriously, they will be your enemies whatever the regime.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 CARBOHYDRATES HIDDEN?
Consumption of the following foods should be significantly reduced or even completely eliminated from your diet:
- Soft
- Cereals and flour
- Legumes
- Fruits
- Root vegetables
- Dietary products
- Bad fats
- Alcohol
- Sugar-free diet products
Soft
If you still eat sweets, don't expect to be able to burn fat instead of sugar.Sugar must be completely eliminated.Products such as sweets, chocolate, juices and soda should already be an absolutely insignificant part of your menu, but if you use them often, you should abandon them altogether.
Cereals and flour
Wheat products will prevent you from losing weight.All that pasta, rice, and cereal are all carbs that turn into sugar in your body, preventing fat from breaking down.
Legumes
Legumes have the same effect as flour products and are just as easily transformed 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 huge amount of sugar, which is something 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 diet products contain a ton of chemicals and go through all kinds of unnatural processes when creating them.I don't think a person should consume them, it's better to focus on more natural products, which ideally consist of just one ingredient.
Bad fats
Not all fats are equal.Often harmful oils are used in production and you need to 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 drinks contain large amounts of carbohydrates.Furthermore, we are all human and under the influence of alcohol our willpower weakens.And especially in the early stages of the diet, when the new lifestyle is unusual for you and you crave sweets, such weakening can be dangerous.
Sugar-free diet products
I have already written above about diet products in general;they are often high in carbohydrates and various chemicals.Another danger is posed by those that claim to be "sugar-free", because... This claim most often hides fructose, agave syrup or maltitol, whose glycemic index is comparable to that of regular sugar.
WHAT CAN YOU EAT THEN?
Here is a list of foods you can eat regularly:
- Meat
- Fish (including oily fish)
- Eggs
- Butter
- Cheese
- Nuts and seeds
- Healthy vegetable oils
- Lawyer
- Low-carb vegetables
- Seasonings and sauces
Meat
Beef, pork, chicken, turkey, ham, bacon, they are all excellent.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.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 proteins and fats in excellent proportions, but also a source of large amounts of microelements.And don’t neglect the yolks!
Butter
Not only is butter delicious, but it also provides you with 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 virtually no carbohydrates (depending on the type of cheese).
Nuts and seeds
It is an excellent snack, rich in protein and microelements.However, not all nuts are equal.Choose those with the fewest carbohydrates: pecans, macadamia nuts, almonds, Brazil nuts.Peanuts are a more economical option, but they contain more carbohydrates, so you need to watch the serving 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.
Lawyer
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 fats.
Low-carb vegetables
Almost all vegetables contain some amount of carbohydrates.It is therefore necessary 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 spices that will allow you to further diversify your menu.But be careful with commercial mixes, some may contain sugar.The same goes for sauces - horseradish, mustard, many hot sauces will work 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 cafe with friends.But why harm your own health, if in any catering establishment (not counting purely vegetarian establishments) you can find a decent selection of meat dishes and replace a high-carbohydrate side dish with grilled vegetables or salad?
SIDE EFFECTS
Yes, there will be side effects, because... your body will undergo significant changes in a very short period of time.It is therefore completely natural that he needs some time to get used to and readjust.
You've eaten a certain way your whole life, so your body may 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 rebuilds itself and learns to receive energy from another source, so it is not surprising that it does not do this very efficiently in the first few days.
Some people initially experience difficulty sleeping, nausea and digestive problems.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 examine possible reasons in a separate article.
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 so difficult for some to give up sweets, but carbohydrates enter our body not only in the form of sweets and pastries, you may not realize how many carbohydrates you consume 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 is around the same level throughout the day, you will find it easier 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 way of life!