To maintain a ketogenic diet, you need to eliminate all sweet and starchy foods from your diet and focus on fatty foods. This means that 60-70% of your daily energy should come from fat, 20-30% from protein and only 10% from carbohydrates. The amount of carbohydrates consumed is very important. No more than 50 grams per day is allowed. Interestingly, this rule is observed regardless of daily calorie intake and body weight.
Meat, fish, lard, cheese, avocados, eggs, nuts and walnuts are high in fat. These foods are high in protein. Therefore, when you eat them, you can easily eat a daily dose of this food. Carbohydrates in the ketogenic diet are obtained from vegetables, unsweetened fruits and berries. It is necessary to take vitamins. Unfortunately, the diet does not include potatoes, cereals and pasta other than sweets. It is forbidden to drink alcohol.
How to lose weight on a keto diet
The body's main source of energy is carbohydrates. When a person consumes less than 50 grams of these foods a day, their body suffers from a serious deficiency in a day. As a result, the process of burning fat begins. The body begins to use fatty acids for fuel.
However, blood glucose is required for the brain to function actively. If this substance is not given, the body is looking for a replacement.
How does he do it? The liver begins to produce ketone bodies from fatty acids. They nourish the brain, muscles, and other organs. As a result, the amount of acetone in the human body increases and sweetness is formed in the breath.
In general, ketones are produced continuously 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 harmful to our health.
In the state of ketosis, the body begins to get rid of fat stores. At the same time, there is no need to reduce the caloric content of food. Insulin decreases due to glucose deficiency. All this allows you to burn fat.
In addition, a keto diet reduces a person's appetite. You don't want to be empty and eat the fridge completely.
Different types of ketogenic diet
Experts distinguish several types of such diets:
- ACS or standard. The diet in this diet contains almost no carbohydrates. It is built in the ratio of the following nutrients: 75% fat, 20% protein and only 5% carbohydrate.
- CKD or cyclic. Provides periodic intake of large amounts of carbohydrates.
- NKD or directed. This includes eating and drinking carbohydrates before and after exercise.
- Protein ketogenic diet. Very similar to SKD. The diet is recommended based on the following ratio: 60% fat, 35% protein, 5% carbohydrate.
It is known that nutritionists are actively studying only two variants of the ketogenic diet - SKD and high-protein keto diet. CKD and NKD are considered progressive diets, and until recently such a diet was practiced only by professional athletes and bodybuilders.
Weekly keto diet menu
This weekly meal plan is perfect for both men and women.
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.
Breakfast: Greek kefir and a handful of almonds
Lunch: Lean Chicken Soup with Pieces of Meat
Dinner: tomato and cucumber salad seasoned with olive oil, hard cheese
Breakfast: a little hard cheese and a cup of green tea
Lunch: Fried eggs with a little bacon, fresh cucumber
Dinner: Steamed broccoli and cheese
Breakfast: Greek kefir and hard cheese
Lunch: salmon fillet with broccoli
Dinner: Boiled Eggs and Green Salad
Breakfast: fried egg and a glass of tomato juice
Lunch: boiled oily fish and feta cheese
Dinner: Tomato and Cucumber Salad with Olive Oil
Breakfast: cottage cheese (homemade) and a glass of kefir
Lunch: Pork ribs with fresh cucumber
Dinner: Baked Pollock Fillet and Hard Cheese
Breakfast: fish fillet and cottage cheese
Lunch: Eggs with a little bacon and hard cheese
Dinner: cooked salmon fillet, green salad.
This menu is designed to reduce the amount of fat in the body, which is designed for a week. You can't keep this diet for long. You need to add a lot of carbohydrates to your diet from time to time. This is very important for health.
Nutritionistshave developed several variants of ketosisfor pregnant women. Here is one of them:
Breakfast: homemade cheese, ham sandwich and green tea
snack: boiled chicken or beef
Dinner: Steamed burgers and green salad
It is very important for expectant mothers to pay attention to breakfast. It should be dense and satisfactory. The diet should be varied and balanced. The principles of the keto diet allow you to meet all these requirements. Meals can be signed for one day and repeated throughout the week.
How much can you eat from a ketogenic diet? It all has to do with health and goals. However, for visible results, experts recommend keeping it for at least a month. This is because it takes two weeks for the body to adapt.
All carbohydrate-rich foods should be eliminated from the diet. Theban on the ketogenic dietincludes:
- sugary foods: ice cream, juices, chocolate bars, cookies, etc. b. ;
- pasta, rice, cereals, etc. b.
- beans, peas, chickpeas and other legumes;
- fruits, except for a few fruits;
- potatoes, sweet potatoes, passports and other root vegetables;
- diet and low-fat foods;
- ready sauces and condiments;
Pay attention to the amount of carbohydrates in food, read the formulas.
Foods to eat
The basis of a ketogenic dietshould include the following foods:
- meat: chicken, beef, pork, sausage, ham, bacon, turkey, etc. b. ;
- oily fish: salmon, tuna, mackerel;
- oils (olive, flax, coconut);
- sour cream and cheese (if not processed well);
- natural spices;
- All kinds of lettuce and vegetables.
It is most effective to use one product (one ingredient) in your diet. You can combine several. For example, steak with green salad, fried eggs and bacon, etc. b.
Healthy Ketogenic Snacks
The feeling of hunger comes on suddenly and there is still a long way to go before the planned meal. Snacks help us in such times. A ketogenic diet can offer the following options for your complementary foods:
- a piece of oily fish or meat;
- natural cheeses;
- a handful of nuts
- one or two boiled eggs;
- a small piece of dark chocolate;
- with strawberries and sour cream;
- Greek yogurt
You can use small pieces of ready-made food from the menu as a meal.
How can I switch to a ketogenic diet?
It's not easy to give up carbs. In such a diet, a phenomenon such as "keto flu" can be observed. Drowsiness, frostbite, and indigestion occur. These unpleasant symptoms disappear after a few days. In rare cases, they can last for a long time. It sometimes takes up to six months for a body to adjust to a new diet. All this is very individual and depends on a person's eating habits and the amount of excess weight.
Nutritionists warn that this type of diet should be monitored by doctors, tested and taken with vitamin and mineral complexes. In fact, a ketogenic diet produces a lot of water. At the same time, the body loses a certain amount of nutrients. There is a need to supplement them.
Why are there so many proponents of the ketogenic diet? It is known that not only experts, but also public figures recommend it. This is due to a number of reasons:
- observed weight loss. People who follow this diet lose fat without losing calories. Not only nutritionists but also professional athletes talk about it. At the same time, you can maintain muscle mass. This is very important for athletes.
- feeling full. Those who follow this diet do not suffer from hunger. This is because there are enough calories in the food.
- Prevention of diabetes. Staying away from carbohydrates lowers blood glucose levels. Genetically predisposed sugar can cause type 2 diabetes.
- Normalizes blood pressure and cholesterol levels. This is primarily due to weight loss.
- Brain function is observed. Ketones help improve concentration.
- skin condition improved. It looks pretty, it looks good.
In addition, the keto diet is used to treat epilepsy in children. Doctors say it has reduced the number of attacks and made the disease easier. This allows you to reduce the dose of medication for babies.
In addition to the benefits of a ketogenic diet, there are several disadvantages. All of them are associated with the loss of carbohydrates and the negative effects of ketosis. This condition is called keto flu. Symptoms include:
- problems with the gastrointestinal tract (heartburn, bloating, nausea, etc. );
It should be noted that these side effects are also present in other diets. Because any diet for weight loss involves reducing the amount of carbohydrates needed.
Unpleasant symptoms disappear after reorganization of the organism. To reduce the side effects, you need to gradually give up carbohydrates.
Who should not use this diet?
It should be understood that a ketogenic diet is not for everyone. There are obvious reasons for this. In any case, you should consult your doctor before starting any diet. A health professional can help you create a complete meal plan. It can take into account the individual characteristics of your health. Ketogenic diet is the opposite:
- for chronic diseases of the gastrointestinal tract;
- for diabetes; For liver problems
- For cardiovascular diseases.
In addition, it is not recommended for adolescents, the elderly, pregnant and lactating women.
Keto diet for diabetics and those who agree with it
Type 2 diabetes has major changes in metabolism, high blood sugar and problems with insulin production.
Ketogenic diet helps to lose weight. This has a positive effect on the course of the disease.
In one study, this diet increased insulin sensitivity by 75%. During the trial, seven of the 21 participants were able to stop taking the medication.
In addition, members of another group were able to reduce their total weight by eleven kilograms on a ketogenic diet. And on a diet high in carbohydrates - only seven kilograms.
This study found that 95% of participants in the ketogenic group were able to stop taking anti-diabetic drugs. In a high-carbohydrate diet, this figure was 33% lower.
Denis Borisov Keto Diet
Denis Borisov is a famous bodybuilder. He developed a whole set of exercises aimed at reducing fat and increasing muscle mass. Denis did not forget about food. Its recommendations are suitable for both men and women.
This person has been leading a healthy lifestyle for a long time and tries to work on himself every day. But it's not just Denise's workout that keeps him on track. It focuses on results that will last for years to come. To do this, you need to get rid of fat reserves. Going to the gym for three months is not the best solution. You need to exercise and eat right for the rest of your life. Girls are more likely than men to turn to fitness trainers for weight loss, so below we look at a diet option for the fairer sex.
Five principles have been developed by bodybuilders. All of them contribute to the reduction of oil stores:
Creating a nutrition program. The expert believes that it is easy for girls to achieve a perfect body. This requires pumping in some places and weight loss in others. The key to success is a well-designed diet. Denis recommends following a ketogenic diet. Bread, pasta, sugar, milk, cereals, potatoes and other foods should be excluded from your diet, and give preference to vegetables, meat, fish, eggs, nuts and dairy products.
Denis Borisov suggests paying attention to personal characteristics when creating a menu. A person who weighs 60 kilograms cannot eat like a person who weighs 100 kilograms. Therefore, you need to cut calories according to your weight and goals. Remember, you need to burn more calories than you consume.
Strength training should be done during training. One of the most effective is to sit on the barbell. With its help you can shape beautiful buttocks. So don't be afraid to drown.
It should be noted that in order to achieve good results in training, you need to use weights. Barbells and dumbbells are great for this. Many girls are afraid to pump these fitness items and do not pay attention to them. Strength training helps you to shape your body and burn fat. As a result of such training, you will have a beautiful body. This will increase your self-confidence.
The fifth principle
You need to exercise regularly and eat right. The key to success is legitimacy. Exercising once a week is not enough to achieve the expected results. You need to focus on your goal and not be lazy.
Denis is one of the most famous athletes and coaches. For many years he has been helping people find the figures of their dreams. His methodology is based on strength training and a ketogenic diet. Most satisfied customers confirm its effectiveness. But what do nutritionists think about this?
Experts warn against ketogenic diets. This diet is considered the most dangerous. This diet can have a negative effect on your health. Excessive protein intake can lead to ketoacidosis. This phenomenon is life threatening. Therefore, carefully monitor the amount of protein consumed. Due to the aggressiveness of the ketogenic diet can not be called a healthy food.
This diet is used to treat other diseases. The ketogenic diet is recommended for patients with epilepsy, autism and Alzheimer's disease.
Some nutritionists believe that a ketogenic diet is not suitable for healthy people. Therefore, be sure to consult your doctor before switching to it.
Keto Diet Recipes
Below are selected tasty and easy recipes for ketogenic diets.
Chicken casserole with pesto sauce feta cheese and olives
For four servings you will need:
- chicken fillet - 680 grams;
- olive oil;
- cream - 350 milliliters;
- pesto - 85 grams;
- salted olives;
- feta - 230 grams;
- pepper and salt.
First, preheat the oven to 200 degrees. Cut the chicken fillet into pieces and fry in a pan until golden brown. In a separate bowl, mix the pesto and sour cream. Put the chicken with garlic, olives and cheese in a baking dish and top with the sauce. Put in the oven and bake for 25 minutes.
Cabbage Cream Soup
- chicken soup - 150 milliliters;
- cream - 30 milliliters;
- cauliflower - 200 grams;
- butter - 30 grams;
- hard cheese;
Cut the onion into small cubes and fry in a pan until golden brown. Boil the cauliflower in a nearby pot. Heat the soup and add sour cream and onion. Grind the cooked cabbage with a blender. Add the resulting mass to the broth and pour the grated cheese. Cook on low heat for about 10 minutes. We recommend adding a little spice.
Ginger Roast Fry
For one service you will need:
- olive oil;
- tomatoes - 1 piece;
- ginger - half a teaspoon;
- apple cider vinegar - two tablespoons;
- pepper and salt.
Fry the steak on a steak. Once the meat is browned on both sides, add tomatoes, garlic and onion. In a separate bowl, combine the ginger with the salt, pepper and vinegar. Gradually pour all this into the pan. Cover with a lid. When the liquid has evaporated, start cooking.
- eggs - 4 pieces;
- smoked pork - 120 grams;
- hard cheese - 60 grams;
- porcini dried mushrooms - 30 grams;
- olive oil;
Put the mushrooms in hot water, soften and cut into strips. Beat the eggs and preheat the pan. Gradually pour the egg mass into a heated pan filled with oil and add the mushrooms and cheese.
broccoli and cheese casserole
- broccoli - 200 grams;
- egg yolk;
- hard cheese - 40 grams;
- cream - 50 milliliters;
Boil broccoli in salted water. After 15 minutes, place in a colander. Divide the onion into small rings and fry in a pan until golden brown. Add the broccoli to the bowl and after a minute or two, fill with the beaten eggs. Combine sour cream and cheese in a bowl. Add the resulting sauce to the dish. Cover and simmer for about ten minutes.
Spinach salad with cheese and walnuts
- spinach - 160 grams;
- hard cheese - 60 grams;
- nuts (any) - 40 grams;
- olive oil;
Place the minced bacon in a preheated pan and fry until golden brown. Grind the cheese and grind the spinach. Add all the ingredients to the bowl and sprinkle with the walnuts. Use olive oil as a dressing.
Mackerel with vegetables
- mackerel - 600 grams;
- tomatoes - 2 pieces;
- carrots - 2 pieces;
- Provencal herbs;
Rub the olive grass on the fish. Finely chop all the vegetables and fill with mackerel. Leave everything to stand for an hour. Preheat the oven to two hundred degrees, put the fish in there and cook for forty minutes.
- broccoli - 400 grams;
- sour cream (definitely butter) - 100 milliliters;
- eggs - 4 pieces;
- onion - 100 grams;
Boil broccoli in salted water. Filter after 15 minutes. In a pan, fry the onion, cut into rings, until golden. Then add the cabbage to the onion heated container. Fry it all for about five minutes. Add eggs and mix.
Omelette with cheese and bacon
- egg yolk;
- hard cheese - 40 grams;
- porcini dried mushrooms - 15 grams;
- bacon - 70 grams;
- olive oil;
Pre-soak the porcini mushrooms in hot water. They need to be wet. When they are soft, cut them into strips. Put the beaten eggs in a preheated pan. Add mushrooms and bacon (finely chopped). Sprinkle all this with grated cheese. Boil all the ingredients under the lid for about ten minutes.
Mackerel in the oven
- mackerel - 300 grams;
- a fresh tomato;
- a bow;
- spices - turmeric and Provencal herbs;
- half a fresh lemon
- ground ginger;
Wipe the carcass of the cut mackerel with spices. Start with finely chopped vegetables. Then wrap the mackerel in foil and send it in the oven on a baking sheet. Bake at 200 degrees for forty minutes.
As you can see, all of these recipes are suitable for ketogenic diets. They are not difficult to prepare, the products are simple. You will definitely enjoy the taste of these dishes. Enjoy your meal!