The keto diet (or ketogenic or whatever some call it) is low in carbohydrates, moderate in protein, and high in fat.That's it, but you came here to find out more, so come on.
People are always looking for a diet that gives fast 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?
This is the problem.A person believes that the diet does not work and gives up this harmful activity if he wants to do it and does not want to take it at the moment.
So maybe the problem is in diets?
unfortunatelyMost healthy diets don't give you instant results., you will not lose 5 kg after a few days.Diets are designed to help maintain a healthy lifestyle and are "not suitable for a corporate party dress".
You don't just need a fast-results diet.You need a diet that works for you, it will improve your quality of life and you can stick to it!It's realistic to stick to it, but it's not like you've been there for a week and now you're standing up to Shawarma again.
Habits are hard to change
You've been eating a certain way all your life, so it's hard for your body to see the benefits of a new diet in just a few days.An experienced smoker suddenly asks to quit and enjoy life the next day.He will probably be in pain for a while, though he should feel better!
You need to give your body time to figure out what's going on.
Yes, there are diets where you get 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 someone who made you where you are now and where you are so miserable.
You need a diet that will change your life, because it will be a part of it.
This is complete when the keto diet is convenient.
A keto diet will help you maintain a healthy lifestyle and enjoy life at the same time.
Energy from fat to sugar and energy
Most people don't know that their bodies run on sugar.But this is very important.That's how important it isHumans were not designed to work on sugar, because sugar was not readily available in most human habitations.
Our foreigners ate meat and vegetables.While you can get carbohydrates from some vegetables, it's still not enough for your body to learn to process as its primary fuel source.
In contrast, the human body is designed to obtain energy from fat.And it was absolutely impressive.
Historically, 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 them for energy.That's why everyone likes to drink tea in the afternoon, when you start to feel tired.This is the reason why you feel sleepy after dinner.
The body has used up its glucose reserves and needs 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 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 to glucose as an energy source from fat.
Fat is not free!
When you do not eat carbohydrates or eat very little of them, the level of blood drops (sugar), which means that insulin is not needed, and as a result, the body releases 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?
A ketogenic diet is moderate to fairly high in carbohydrates, protein.Its task is to ensure the absence of carbohydrates, so that the body is in a state of ketosis for a long time and burns fat, not sugar.
On a keto diet, you will eat more fat and less carbs.
More fat?Kind of weird, right?Do you want to lose body fat but eat it at the same time?
But that's okay sometimesTo lose fat, you need to start eating more of it.
It's not actually fat, it's the real reason people gain weightsugar.
When you lower 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 treat epilepsy.Did it help?Yes, but also, people realized that it has other positive aspects.
Many people turn to the KETO diet to lose weight, only to stick around 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 need to create a calorie deficit to lose weight, this is easier to do with the KETO diet.
Blood pressure and sugar levels will also decrease.In addition to losing weight, this will obviously ease the burden on the heart.
In fact, recent research suggests that it's not fat that causes heart disease, but sugar.
The keto diet has also been documented to help 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 adipose 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, recover faster with the help of a KETO diet.
What should I eat on a keto diet?
Remember, 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 distribution, this looks like 75% fat, 20% protein, and 5% carbs.
What does it mean?This means that if the average daily recommended caloric intake is 2000 kcal, 75% of this number should come from fat.Now do not worry and how to 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 score a goal: lose weight, gain or maintain.
Although this may sound a little crazy, because oils have a bad reputation, but it is important to remember that the research does not stop, and it is now emergingOil became sexualized for no reason!
Of course, we must not forget to include fats in every meal, it is more interesting and more interesting than chewing a lean chicken breast!
You can eat eggs to your heart's content (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 the carbohydrates?
The consumption of the following foods should be significantly reduced or completely eliminated from your diet:
- Sweet
- Grain and flour
- From lacquer
- Fruit
- Carrot vegetable
- Dietary products
- Bad fats
- Alcohol
- Sugar-free diet products
Sweet
If you're still eating sweets, don't expect to be able to pass up fat-burning fats instead of sugar.Sugar should be completely eliminated.Products such as sweets, chocolate, juices and sodas should already be a completely insignificant part of your menu, but if you use them often, you should give them up completely.
Grain 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, preventing it from breaking down into fat.
From lacquer
Legumes have the same effect as flour products and are easily converted to sugar.
Fruit
You may be surprised to see the fruits on this list, they are very healthy!If you're trying to put your body on a fat-burning path, fruits won't help you.Unfortunately, in addition to useful antioxidants, it contains a lot of sugar, which we try to avoid.
Carrot vegetable
Most root vegetables are high in starch and carbohydrates.Both of these will turn into sugar in your blood.
Dietary products
Many diet products contain a ton of chemicals and go through all sorts of unnatural processes during creation.I do not think that a person should consume it, it is better to focus on natural products, which ideally contain one substance.
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 rather than something with sunflower or palm oil.
Alcohol
Most alcoholic beverages are high in carbohydrates.Besides, we are all human and we are weakened by alcohol.Such weakening can be dangerous, especially in the early stages of the diet, when the new lifestyle is unusual for you and you crave sweets.
Sugar-free diet products
I have already written about diet products;They are often rich in carbohydrates and various chemicals.A separate danger is probably violated by those who are "sugar-free", because ... this expression hides fructose, agave siritin or maltitol, which are comparable to absolute sugar in their glycemic index.
What can you eat next?
Here is a list of foods you can eat regularly:
- Meat
- Fish (including oily fish)
- Egg
- Lubricate
- Cheese
- Nuts and seeds
- Healthy vegetable oils
- Avocado
- Low carb vegetables
- Condiments and sauces
Meat
Beef, pork, chicken, turkey, ham, pork are all great.This is the source of protein you need.
The fish
Salmon and tuna are excellent examples of fatty fish.They will be an excellent source of protein and "good" fats.It's not the fat you see in processed foods, and it's not bad for you!
Egg
Eggs are not only an excellent source of protein and fat, but also a source of large amounts of micronutrients.And do not neglect the yellows!
Lubricate
Butter is not only delicious, but also provides you with saturated fats that will make your diet even more effective.
Cheese
Good natural cheese is a source of fat and protein and essentially no carbohydrates (depending on the type of cheese).
Nuts and seeds
This is an excellent snack rich in protein and micronutrients.But not all nuts are created equal.Choose those with the lowest carbohydrate content: pecans, macadamia nuts, almonds, Brazil nuts.A more budget-friendly option is peanuts, but they have a higher carbohydrate content, so you need to watch your 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.
Avocado
Avocados are low in carbohydrates and contain the same "good" fats as the vegetable oils listed above.Avocados have a ton of other health benefits, but let's focus on the fats in the context of the Keto diet.
Low carb vegetables
Almost all vegetables contain some form of carbohydrates.Therefore, you should know which is the minimum amount.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 applies to sauces - horseradish, mustard, many hot sauces will be perfect, but you should say no to ketchup or barbecue sauce.
What is there now, only at home?
Many people love the moment they find themselves in a restaurant or with friends in a restaurant or cafe.But in any catering establishment (not counting purely vegetarian), can you make a meaty vegetable or crunchy side dish with grilled vegetables or a 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 only natural that it takes some time to get used to and read.
You've been eating a certain way your whole life, so your body may be resistant to change at first.But that doesn't mean you always feel this way!
When you start the keto diet, you may feel tired and sleepy.The body is rebuilt and learns to get energy from another source, so it is not surprising if it is not very effective in the first days.
Some people initially experience sleep problems, nausea, and digestive problems.Again, after a short time these symptoms should subside and your energy levels should return to normal.If the symptoms do not go away, this is a reason to check that you are doing everything correctly;I will consider the possible reasons in a separate post.
Start burning fat that won't keep it off
For someone new to the keto diet, it can all seem a bit confusing.Many people don't realize that their bodies use sugar for fuel.
It may not be so difficult to give up some sweets, but carbohydrates enter our body only in the form of candy and baked goods, until you eliminate them, you will not understand how many carbohydrates you eat.
If you want to lose weight and keep it off, the KETO diet is definitely the way to go.If your blood sugar stays roughly the same throughout the day, it will be easier to avoid overeating and tracking your diet.
What you must remember is that the KETO diet is not a short-term way to lose a few pounds, it is a lifestyle!