Keto diet (or ketogenic, or some say keto) means low amounts of carbohydrates, moderate amounts of protein and high fat.That's the gist of it all, but you probably came here to find out more details, so let's get to it.
People are always looking for a diet that gives quick results.
Can anyone be blamed for this?If you're unhappy with your appearance and want to change something, who wants to sit around and wait for results?
That's the problem.A person wants a result and wants it immediately, and not having received it, he considers 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 will not give you instant results., and you won't lose 5 kg in a couple of days.The diet is designed to help you maintain a healthy lifestyle, not to "fit into a corporate party dress."
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 that you 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 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.He will most likely suffer for some time to come, although it would appear that he should be getting better!
You have to give your body time to understand what is happening.
Yes, there are diets that promise 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 brought you to the state in which you are now 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 the case 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 body runs on sugar.But this is very important.How important it ishumans are not designed to run on sugar, because sugar was not readily available in most human habitats.
Our ancestors ate meat and vegetables.And while you can get carbohydrates from some vegetables, they're still not enough that your body has to learn to process them as its main fuel source.
In contrast, the human body is designed to draw energy from fat.And he was quite effective at it.
From a historical perspective, humans only recently began consuming 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 tired.And this is also the reason why you feel sleepy after lunch.
The body has used up its glucose reserves and requires their replenishment.
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 from glucose to fat as an energy source.
Fats are not freely available!
When you don't eat carbohydrates, or eat very little of them, the level of glucose (sugar) in the blood drops, which means that there is not as much need for insulin, and as a result, the body releases fat cells more easily.
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 that 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, isn't it?Want to get rid of body fat, but at the same time you have to eat it?
However, the truth is, sometimes it's okayTo get rid of fat, you need to start eating more of it.
The real reason people gain weight isn't actually fat, butsugar.
When you reduce your carbohydrate intake, start eating moderate amounts of protein and more fat, you become a real fat-burning machine.
BENEFITS OF THE KETO DIET
The keto diet was originally developed to combat epilepsy.Did it help?Yes, but apart from that, people have realized that she has 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 cutting out carbs.If you want more, and to lose weight you need to create a caloric 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 ease the strain on the heart.
Namely, the latest research shows that it is not fat that causes cardiovascular diseases, but sugar.
Cases have been reported 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 made up of 60% of their 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, have recovered faster with the help of the keto diet.
WHAT SHOULD YOU EAT ON THE KETO DIET?
Remember the low carb, moderate protein, high fat one?Yes, yes, this is not the first time I have repeated this, but it is worth remembering.
In terms of calorie distribution, this would look like 75% fat, 20% protein and 5% carbs.
what does that meanThis means that if your average daily recommended calorie intake is 2,000 kcal, then 75% of that number should come from fat.Do not be afraid that you will now 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 is demonized for no reason!
And of course, we must not forget that including fat in every meal is much tastier and more interesting than munching on 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'll find plenty of ways to add fat to any meal.
WHICH FOOD 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 HIDDEN?
The consumption of the following foods should be significantly reduced or completely eliminated from your diet:
- Sweet
- Cereals and flour
- Legumes
- Fruit
- Root vegetables
- Diet products
- Bad fats
- Alcohol
- Diet 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 must be completely eliminated.Products such as sweets, chocolate, juices and carbonated 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 grains are carbohydrates that turn into sugar in your body, which prevents the breakdown of fat.
Legumes
Legumes have the same effect as flour products and turn into sugar just as easily.
Fruit
You might be surprised to see fruit on this list, it's so healthy!If you're trying to put your body on a fat-burning path, fruit isn't going to help.Unfortunately, in addition to useful antioxidants, they also contain a huge amount of sugar, which we try to avoid.
Root vegetables
Most root vegetables are rich in starch and carbohydrates.Both of these things will turn into sugar in your blood.
Diet products
Many diet products contain a ton of chemicals and go through various unnatural processes during their creation.I think that a person should not consume this, it is better to focus on more natural products, which ideally consist of one ingredient.
Bad fats
Not all fats are created equal.Harmful oils are often used in production and should be avoided.It is always better to read the ingredients and choose something with olive or coconut oil in its composition, rather than sunflower or palm oil.
Alcohol
Most alcoholic beverages contain large amounts of carbohydrates.Besides, we are all human and under the influence of alcohol our will weakens.And especially in the initial stages of the diet, when your new lifestyle is unusual and you want sweets, such weakening can be dangerous.
Diet products without sugar
I have already written above about diet products in general;they are often rich in carbohydrates and various chemicals.Those who are supposedly "sugar-free" pose a particular danger, because... This statement usually hides fructose, agave syrup or maltitol, which are comparable to ordinary sugar in terms of their glycemic index.
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
- Avocado
- Vegetables with few carbohydrates
- Condiments and sauces
Meat
Beef, pork, chicken, turkey, ham, bacon - they're all great.This is the source of protein you need.
A fish
Salmon and tuna are excellent examples of fatty fish.It will be an excellent 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 microelements.And don't neglect the yolk!
Butter
Butter is not only delicious, but also provides you with a whole range of saturated fats that will make your diet even more efficient.
Cheese
Good natural cheese is a source of fat and protein, and essentially contains 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, macadamias, almonds, Brazil nuts.A more affordable option is peanuts, but they have a higher carbohydrate content, so 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 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 fat.
Vegetables with few carbohydrates
Almost all vegetables contain a certain 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 work perfectly, 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 nutrition as soon as they find themselves in a restaurant or cafe with friends.But why interfere with your own health, if you can find a decent selection of meat dishes in any catering establishment (not including purely vegetarian ones), and replace the side dish rich in carbohydrates with grilled vegetables or salad?
ADVERSE 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 will take some time to get used to and adapt.
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 the keto diet, you may feel tired and sleepy.The body reconstructs itself and learns to receive energy from another source, so it is not surprising if the first few days it does not work very efficiently.
Some people initially have problems with sleep, nausea and digestion.Again, after a short period of time, these symptoms should subside and energy levels should return to normal.It happens that the symptoms don't go away, and that's the reason to check if you're doing everything right;I will consider the possible reasons in a separate post.
START BURNING FAT, NOT STORE IT
For someone new to the keto diet, all of this can seem a bit confusing.Many people don't realize that their body uses sugar for fuel.
Maybe it is not 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 even realize how many carbohydrates you eat per 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 is at approximately 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 way of life!