Keto diet

To follow a ketogenic diet, you must eliminate all sweets and starchy foods from your diet and focus on fatty foods.This means you should get 60-70% of your daily energy from fat, 20-30% from protein and only 10% from carbohydrates.The amount of carbohydrates consumed is of great importance.You are allowed to eat no more than 50 grams per day.It is curious that this rule should be observed regardless of the consumption of calories per day and your own weight.

There is a lot of fat in meat, fish, lard, cheese, avocados, eggs, nuts and Greek yogurt.These products also contain a lot of protein.Therefore, by eating them, you can easily consume the daily requirement of this nutrient.On a ketogenic diet, you should get your carbohydrates from vegetables, unsweetened berries and fruits.This is necessary to obtain vitamins.Unfortunately, apart from sweets, the diet does not include the consumption of potatoes, cereals and pasta.It is forbidden to drink alcoholic beverages.

How do you lose weight on a keto diet?

The main source of energy for the body is carbohydrates.When a person takes less than 50 grams of these nutrients per day, then within one day a serious deficiency occurs in the body.As a result, the fat burning process begins.The body begins to use fatty acids as fuel.

However, active brain activity requires the presence of glucose in the blood.If this substance is not supplied, the body looks for a substitute.

How does it do that?The liver begins to produce ketone bodies from fatty acids.They take over the nutrition of the brain, muscles and other organs.As a result, the human body begins to produce acetone in increased quantities and a sweetness appears in the breath.

In general, ketones are constantly produced in the human body, but in very small amounts.With this diet, their production increases several times.This process is called nutritional ketosis.It is not dangerous to our health.

In a state of ketosis, the body begins to get rid of fat reserves.At the same time, it is not necessary to reduce the calorie content of food.Due to glucose deficiency, insulin production decreases.All this helps to burn fat.

In addition, a person's appetite decreases on a keto diet.There is no strong urge to burst out and eat the entire fridge.

Different types of ketogenic diet

Experts identify several varieties of this diet:

1. SKD or standard.The diet of this diet contains almost no carbohydrates.It is based on the following ratio of nutrients: 75% fat, 20% protein and only 5% carbohydrates.
2. CKD or cyclic.It involves intermittent consumption of large amounts of carbohydrates.
3. NKD or directed.Includes pre- and post-workout carbohydrate consumption.
4. A high-protein ketogenic diet.Very similar to SKD.It is recommended that the diet be based on the following ratio: 60% fat, 35% protein, 5% carbohydrates.

It is known that nutritionists have actively researched only two variants of ketogenic diets - SKD and high protein keto diet.CKD and NKD are considered progressive diets;until recently, only professional athletes and bodybuilders were on such a diet.

Keto diet menu for the week

This weekly meal plan is perfect for both men and women.

1st day

Breakfast: a cup of green tea, a cup of Greek yogurt

Lunch: green salad and boiled chicken fillet

Dinner: tomato and cucumber salad.Use olive oil as a dressing.

2nd day

Breakfast: Greek yogurt and a handful of almonds

Lunch: low-fat chicken broth with pieces of meat

Dinner: salad of tomatoes and cucumbers, drizzled with olive oil, a little hard cheese

3rd day

Breakfast: some hard cheese and a cup of green tea

Lunch: Scrambled eggs with a little bacon, fresh cucumber

Dinner: Steamed broccoli and feta cheese

4th day

Breakfast: Greek yogurt and hard cheese

Lunch: salmon fillet with broccoli

Dinner: scrambled eggs with green salad

5th day

Breakfast: scrambled eggs and a glass of tomato juice

Lunch: baked fatty fish and feta cheese

Dinner: tomato and cucumber salad, drizzled with olive oil

6th day

Breakfast: cottage cheese (homemade) and a glass of kefir

Lunch: Braised pork ribs with fresh cucumber

Dinner: boiled pollock fillet and hard cheese

7th day

Breakfast: baked fish fillet and homemade cottage cheese

Lunch: scrambled eggs with some bacon and hard cheese

Dinner: baked salmon fillet with green salad.

This menu is aimed at reducing the amount of fat in the body, it is intended for one week.You cannot stick to such a diet for a long time.It is necessary to periodically add large amounts of carbohydrates to the diet.This is necessary to maintain health.

Specialists in the field of nutrition were drawn upseveral options for ketoracion for pregnant women.Here is one of them:

Breakfast: homemade cottage cheese, ham sandwich and green tea

Snack: boiled chicken or beef

Lunch: borscht

Dinner: steamed cutlets and green salad

It is very important for expectant mothers to pay attention to breakfast.It should be thick and filling.The diet should be distinguished by its variety and balance.The principles of the keto diet allow you to meet all these requirements.Meals are planned a day in advance and can be repeated throughout the week.

Duration

How long can you stick to a ketogenic diet?It all depends on your health and goals.But for visible results, experts recommend following at least a month.This is due to the fact that the body needs two weeks to adapt.

Foods to avoid

All foods high in carbohydrates should be eliminated from the diet.On a ketogenic diet inbanned listfall:

• products containing sugar: ice cream, juices, chocolate bars, biscuits, etc.;
• pasta, rice, cereals, etc.;
• peas, beans, chickpeas and other legumes;
• fruits, except for a small number of fruits;
• potatoes, sweet potatoes, parsnips and other root vegetables;
• dietary and low-fat foods;
• ready-made sauces and spices;
• alcohol;

Pay attention to the amount of carbohydrates in the products, read the ingredients.

Foods to eat

INat the heart of the ketogenic dietThe following products must be included:

• meat: chicken, beef, pork, sausages, ham, bacon, turkey, etc.;
• fatty fish: salmon, tuna, mackerel;
• eggs;
• oils (olive, linseed, coconut);
• cream and cheese (preferably unprocessed);
• nuts;
• avocado;
• natural spices;
•  all types of lettuce and green vegetables.

It is most effective to use a monoproduct (one ingredient) in your diet.You can combine several.For example, steak with green salad, eggs and bacon, etc.

Healthy Ketogenic Snacks

There are times when the feeling of hunger comes unexpectedly and there is still a lot of time until the planned meal.In such periods, snacks help us.A ketogenic diet may offer the following options as non-main meals:

• a piece of fatty fish or meat;
• natural cheeses;
• a handful of nuts;
• a few boiled eggs;
• a small portion of dark chocolate;
•  strawberries and cream;
• Greek yogurt;

As a snack, you can use small portions of a ready meal from the menu.

How to switch to a ketogenic diet?

Giving up carbs won't be easy.With such a diet, a phenomenon called the "keto flu" can occur.One experiences drowsiness, chills and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases, they can last quite a long time.It sometimes takes up to six months for the body to adapt to a new diet.All this is very individual and depends on the person's eating habits and the amount of excess weight.

Nutritionists remind that it is necessary to switch to this type of nutrition under the supervision of doctors, monitor tests and take vitamin and mineral complexes.The fact is that on a ketogenic diet, a lot of water is removed from the body.Along with it, the body loses a certain amount of nutrients.They need to be filled.

Advantages

Why does the ketogenic diet have so many supporters?It is known that not only experts recommend it, but also public people.This is due to a number of reasons:

• noticeable weight loss.Without cutting calories, people on this diet manage to lose fat.Not only nutritionists, but also professional athletes are talking about this.At the same time, it is possible to preserve muscle mass.This is very important for athletes.
• feeling full.Followers of this diet do not suffer from hunger.This is due to sufficient calories in the diet.
• diabetes prevention.When you cut out carbs, your blood glucose levels drop.Sugar can cause type 2 diabetes with a genetic predisposition.
• blood pressure and cholesterol levels normalize.This is mainly due to weight loss.
• There is an increase in brain activity.Ketones help improve concentration.
• an improvement in the condition of the skin is observed.It looks better maintained and shine appears.

In addition, the keto diet is used in the treatment of epilepsy in children.Doctors say that with its help, the number of attacks decreases and the course of the disease is milder.This allows you to reduce the dose of the medicine for babies.

disadvantages

In addition to its advantages, the ketogenic diet also has a number of disadvantages.All of these are associated with side effects that occur when you give up carbs and enter ketosis.This phenomenon is called keto flu.Its symptoms can be:

• problems with the gastrointestinal tract (acids, bloating, nausea, etc.);
• tiredness;
• drowsiness;
• headache;
• convulsions.

It should be noted that similar side effects occur with other diets.Because any weight loss diet involves reducing the amount of carbohydrates consumed.

Unpleasant symptoms disappear after restructuring the functioning of the body.To mitigate the side effects, you should gradually reduce the amount of carbohydrates in your diet.

Who should not use this diet?

Please understand that the ketogenic diet is not for everyone.There are certain reasons for this.In any case, before switching to a diet, you should consult your doctor.A specialist will help you draw up a complete nutritional plan.He will be able to take into account the individual characteristics of your health.The ketogenic diet is contraindicated:

• for chronic diseases of the gastrointestinal tract;
• for diabetes;
• for any liver problems;
• for cardiovascular diseases.

In addition, adolescents, the elderly, pregnant and lactating women are not recommended to adhere to such a diet.

Keto diet for people with and at risk of diabetes

Type 2 diabetes involves serious changes in metabolism, high blood sugar levels and problems with insulin production.

A ketogenic diet can help you lose weight.This has a positive effect on the course of the disease.

One study found that this diet increased insulin sensitivity by 75%.During the trial, seven of the twenty-one participants were able to stop taking their medication.

Additionally, participants in another group were able to reduce their overall weight by eleven pounds on the ketogenic diet.And on a high-carbohydrate diet - only seven kilograms.

This study also showed that 95% of participants in the ketogenic group were able to stop taking their diabetes medications.On a high-carbohydrate diet, this figure was 33% lower.

Keto diet by Denis Borisov

Denis Borisov is a famous bodybuilder.He developed a whole set of exercises aimed at reducing fat levels and gaining muscle mass.Denis did not forget about the meal.His recommendations are suitable for men and women.

This person has long led a healthy lifestyle and tries to work on himself every day.But Denis pays attention not only to training;the man constantly monitors his diet.He strives for results that will last for many years.To do this, it is imperative to get rid of fat reserves.Going to the gym for three months and stopping is not the best option.You should exercise and eat right throughout your life.Girls more often than men turn to fitness trainers to lose weight, so below we will consider a diet option for the fairer sex.

The bodybuilder developed five principles.All of them help to reduce fat reserves:

First principle

Preparation of a nutritional program.The specialist believes that it is easier for girls to achieve an ideal body.To do this, you need to pump up in some places and lose weight in others.The key to success is a well-designed diet.Dennis recommends following a ketogenic diet.It is worth removing from your diet foods such as bread, pasta, sugar, milk, cereals, potatoes, etc.And give preference to green vegetables, meat, fish, eggs, nuts and dairy products.

Second principle

Denis Borisov recommends paying attention to individual characteristics when creating a menu.A person weighing 60 kilograms cannot eat exactly the same as a person weighing 100 kilograms.Therefore, you should reduce calories by considering your own weight and goals.The thing to remember is that you need to burn more calories than you consume.

Third principle

During training, strength exercises should be performed.One of the most effective is the barbell squat.With it you can shape beautiful buttocks.So don't be afraid to squat.

Fourth principle

It is worth noting that in training it is necessary to use weights for a good result.Barbells and dumbbells are great for this.Many girls are afraid to pump up and neglect these fitness elements.Strength exercises help shape a beautiful figure and help burn fat.As a result of such training, you will get an elegant, toned body.This will boost your self-esteem.

Fifth principle

You must constantly exercise and eat right.The key to success is regularity.Training once a week is not enough to achieve the desired result.You need to focus on your goal and not be lazy.

Denis is one of the most famous athletes and coaches.For many years she has been helping people achieve the figures of their dreams.His technique is based on strength training and a ketogenic diet.A large number of satisfied customers confirm its effectiveness.But what do nutritionists think about it?

Expert opinion

Experts urge caution when following a ketogenic diet.This diet is considered one of the most dangerous.This diet can have a negative impact on your health.Ketoacidosis can occur with high protein intake.This phenomenon carries a mortal danger.Therefore, carefully monitor the amount of protein you consume.The ketogenic diet cannot be considered a healthy diet because of its aggressiveness.

This diet is used in the treatment of other diseases with a therapeutic purpose.The ketogenic diet is recommended for patients suffering from epilepsy, autism and Alzheimer's disease.

Some nutritionists believe that the ketogenic diet is not suitable for healthy people.Therefore, before switching to it, do not forget to consult your doctor.

Keto Diet Recipes

Below you can find a selection of delicious and simple recipes suitable for the ketogenic diet.

Chicken casserole with feta cheese and olives in pesto sauce

For four servings you will need:

• chicken fillet - 680 grams;
• olive oil;
• cream - 350 milliliters;
• pesto - 85 grams;
• pickled olives;
• feta - 230 grams;
• garlic;
• black pepper and salt.

Preparation:

First, heat the oven to two hundred degrees.The chicken fillet is cut into pieces and fried in a pan until golden brown.In a separate bowl, mix the pesto with the cream.Place the chicken with the garlic, olives and cheese in a roasting pan and pour over the sauce from the bowl.Place in the oven and bake for 25 minutes.

Creamy cauliflower soup

Ingredients:

• chicken broth - 150 milliliters;
• cream - 30 milliliters;
• cauliflower - 200 grams;
• butter - 30 grams;
• onion;
• hard cheese;
• salt

Preparation:

The onion is cut into small cubes and fried in a pan until golden brown.Boil cauliflower in a pot nearby.Heat the broth, add the cream and the stewed onion.Grind the boiled cabbage in a blender.Add the resulting mass to the broth, add grated cheese.All this is boiled over low heat for about 10 minutes.We recommend adding some spices.

Roast beef with ginger

For one serving you will need:

• beef steak;
• onion;
• garlic;
• olive oil;
• tomato - 1 piece;
• ground ginger - half a teaspoon;
• apple cider vinegar - two tablespoons;
• black pepper and salt.

Preparation:

Fry the steak in a pan.Once the meat is seared on both sides, add the tomato, garlic and onion.In a separate bowl, mix ginger with salt, pepper and vinegar.All this is gradually poured into the pan.Cover with a lid.After the liquid evaporates, start eating.

Omelet of 4 eggs

Ingredients:

• eggs - 4 pieces;
• smoked pork - 120 grams;
• hard cheese - 60 grams;
• dried porcini mushrooms - 30 grams;
• olive oil;
• salt

Preparation:

Soak the mushrooms in hot water and after they soften, cut into strips.Beat the eggs and heat the pan.Gradually pour the egg mixture into a heated pan with butter, add mushrooms and cheese.

Broccoli Cheese Casserole

Ingredients:

• broccoli - 200 grams;
• a pair of eggs;
• onion;
• hard cheese - 40 grams;
• oil;
• cream - 50 milliliters;
• salt

Preparation:

Boil the broccoli in salted water.After 15 minutes, place in a colander.Onion is cut into small circles and fried in a pan until golden brown.Add broccoli to the container, after a few minutes pour beaten eggs over everything.Mix cream and cheese in a bowl.Add the resulting sauce to the pan.Let it simmer under the lid for about ten minutes.

Spinach salad with cheese and nuts

ingredients:

• spinach - 160 grams;
• hard cheese - 60 grams;
• nuts (any) - 40 grams;
• bacon;
• olive oil;
• salt

Preparation:

Put the finely chopped bacon in a heated pan and fry it until golden brown.The cheese is grated, the spinach is cut.Add all ingredients to a bowl, sprinkle with nuts.Use olive oil as a dressing.

Mackerel with vegetables

Ingredients:

• mackerel - 600 grams;
• tomatoes - 2 pieces;
• lemon;
• carrots - 2 pieces;
• onion;
• herbs de Provence;
• salt

Preparation:

Rub the fish carcass with herbs de Provence.Finely chop all the vegetables and fill the mackerel with them.Let everything sit for an hour.Heat the oven to two hundred degrees, put the fish there and bake for forty minutes.

Asparagus Broccoli

ingredients:

• broccoli - 400 grams;
• cream (must be full-fat) - 100 milliliters;
• egg - 4 pieces;
• onion - 100 grams;
• oil;
• salt

Preparation:

Boil the broccoli in salted water.After 15 minutes it is filtered.The onion cut into circles is stewed in a pan until golden brown.Then add the cabbage to the heated pot with the onions.Fry all this for about five minutes.Add the eggs and mix.

Omelet with cheese and bacon

ingredients:

• a pair of eggs;
• hard cheese - 40 grams;
• dried porcini mushrooms - 15 grams;
• bacon - 70 grams;
• olive oil;
• salt

Preparation:

Pre-soak the mushrooms in hot water.They need to get wet.When they are soft, cut them into strips.Place the beaten eggs in a heated pan.Add the mushrooms and bacon (finely chopped) to them.Everything is sprinkled with grated cheese on top.Stew all the ingredients of the dish under the lid for about ten minutes.

Baked mackerel

Ingredients:

• mackerel - 300 grams;
• one fresh tomato;
• one bow;
• spices - turmeric and Provencal herbs;
• half a fresh lemon
• ground ginger;
• salt

Preparation:

Rub the chopped mackerel carcass with spices.Fill it with finely chopped vegetables.Then wrap the mackerel in foil and place it in the oven on a baking sheet.Bake for forty minutes at 200 degrees.

As you can see, all of these recipes are suitable for the ketogenic diet.They are easy to prepare;the ingredients used are simple.You will definitely love the taste of these dishes.Bon appetit!