Keto diet

To follow a ketogenic diet, you need to remove all sweets and starchy foods from your diet and focus on fatty foods.This means that 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 must be followed regardless of calorie consumption per day and your own weight.

A lot of fat is found in meat, fish, lard, cheese, avocado, 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 carbohydrates from vegetables, unsweetened berries and fruits.This is necessary to obtain vitamins.Unfortunately, in addition to sweets, the diet does not include the consumption of potatoes, cereals and pasta.It is prohibited 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 consumes less than 50 grams of these nutrients per day, then within a day a serious deficiency occurs in the body.As a result, the process of burning fat 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 replacement.

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

In general, ketones are constantly produced in the human body, but in very small quantities.On 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 caloric content of food.Due to glucose deficiency, insulin production decreases.All this helps burn fat.

In addition, a person's appetite decreases on a keto diet.There is no strong desire to break out and eat the entire refrigerator.

Different Types of Ketogenic Diet

Experts identify several varieties of this diet:

1. SKD or standard.The diet on 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.Involves periodic consumption of large amounts of carbohydrates.
3. NKD or directed.Involves consuming carbohydrates before and after workouts.
4. 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 studied 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 glass 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, dressed 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: salad of tomatoes and cucumbers, dressed with olive oil

6th day

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

Lunch: stewed 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 a little 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 designed for a 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 compiledseveral 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 dense and satisfying.The diet should stand out for its variety and balance.The principles of the keto diet allow you to fulfill all these requirements.Meals are scheduled 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 it for 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 inprohibited listfall:

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

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

Foods to eat

INbasis of the ketogenic dietThe following products should be included:

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

It is most effective to use a mono product (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 before the planned meal.During such periods, snacks help us out.The 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 couple of boiled eggs;
• small portion of dark chocolate;
•  strawberries and cream;
• Greek yogurt;

As a snack, you can use small portions of a ready-made dish from the menu.

How to switch to a ketogenic diet?

Giving up carbs won't be easy.On such a diet, a phenomenon called “keto flu” can occur.A person experiences drowsiness, chills, and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases, they can continue for quite a long time.Adaptation of the body to a new diet sometimes takes up to six months.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.There is a need to replenish them.

Advantages

Why does the ketogenic diet have so many adherents?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 talk about this.At the same time, it is possible to preserve muscle mass.This is very important for athletes.
• feeling of satiety.Followers of this diet do not suffer from hunger.This is due to sufficient calories in the diet.
• diabetes prevention.When you give up carbohydrates, your blood glucose levels decrease.Due to sugar, type 2 diabetes mellitus can occur with a genetic predisposition.
• blood pressure and cholesterol levels are normalized.This is primarily due to weight loss.
• There is an increase in brain activity.Ketones help improve concentration.
• improvement in skin condition is observed.She looks more well-groomed 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 is reduced and the course of the disease is milder.This allows you to reduce the dose of medication for babies.

Flaws

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

• problems with the gastrointestinal tract (heartburn, bloating, nausea, etc.);
• fatigue;
• drowsiness;
• headaches;
• convulsions.

It should be noted that such side effects occur in other diets.Since any diet for weight loss involves reducing the amount of carbohydrates consumed.

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

Who should not use this diet?

Please understand that the ketogenic diet is not suitable for everyone.There are certain reasons for this.In any case, before going on any diet, you should consult your doctor.A specialist will help you create a complete nutrition 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 problems with the liver;
• for cardiovascular diseases.

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

Keto diet for people with diabetes and those at risk for it

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

The 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 medications.

In addition, participants in another group were able to reduce their total weight by eleven kilograms 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 diabetes medications.On a high-carbohydrate diet, this figure was 33% less.

Keto diet from 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 nutrition.His recommendations are suitable for men and women.

This person has been leading a healthy lifestyle for a long time and tries to work on himself every day.But Denis pays his attention not only to training; the man constantly monitors his nutrition.He aims 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 quitting is not the best option.You need to exercise and eat right throughout your life.Girls more often than men turn to fitness trainers in order to lose weight, so below we will consider a diet option for the fair sex.

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

First principle

Drawing up a nutrition 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.Denis recommends following a ketogenic diet.It is worth removing foods such as bread, pasta, sugar, milk, cereals, potatoes, etc. from your diet. 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 need to reduce calories taking into account your own weight and goals.The thing to remember is that you must burn more calories than you consume.

Third principle

Strength exercises should be performed during training.One of the most effective is the barbell squat.With it you can form 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 items.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 increase your self-confidence.

Fifth principle

You need to 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 confirms its effectiveness.But what do nutritionists think about this?

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.With high protein intake, ketoacidosis may occur.This phenomenon carries a mortal danger.Therefore, carefully monitor the amount of protein you consume.The ketogenic diet cannot be considered a healthy diet due to its aggressiveness.

This diet is used in the treatment of other diseases for therapeutic purposes.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, be sure to consult your doctor.

Recipes for the keto diet

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;
• pepper and salt.

Preparation:

First of all, preheat the oven to two hundred degrees.Cut the chicken fillet into pieces and fry in a frying pan until golden brown.In a separate bowl, mix pesto with cream.Place the chicken with the garlic, olives and cheese in a baking dish and top with the sauce from the bowl.Place in the oven and bake for 25 minutes.

Cream soup with cauliflower

Ingredients:

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

Preparation:

Cut the onion into small cubes and fry in a frying pan until golden brown.Cook cauliflower in a saucepan nearby.Heat the broth, add cream and sautéed onions.Grind the boiled cabbage in a blender.Add the resulting mass to the broth, add grated cheese.Cook all this over low heat for about 10 minutes. We recommend adding some seasonings.

Ginger Beef Roast

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;
• pepper and salt.

Preparation:

Fry the steak in a frying pan.Once the meat is browned on both sides, add the tomato, garlic and onion.In a separate container, mix ginger with salt, pepper and vinegar.Pour all this gradually into the frying pan.Cover with a lid.After the liquid has evaporated, start eating.

4 egg omelette

Ingredients:

• eggs – 4 pieces;
• smoked pork – 120 grams;
• hard cheese – 60 grams;
• dried white mushrooms – 30 grams;
• olive oil;
• salt.

Preparation:

Soak the mushrooms in hot water, and once softened, cut into strips.Beat the eggs and heat the frying pan.Gradually pour the egg mixture into a heated container with butter, add mushrooms and cheese.

Broccoli and Cheese Casserole

Ingredients:

• broccoli – 200 grams;
• a pair of eggs;
• onion;
• hard cheese – 40 grams;
• butter;
• cream – 50 milliliters;
• salt.

Preparation:

Boil broccoli in salted water.After 15 minutes, place in a colander.Cut the onion into small rings and fry in a frying pan until golden brown.Add broccoli to the container, after a couple of minutes pour it all with beaten eggs.In a bowl, mix cream and cheese.Add the resulting sauce to the pan.Simmer covered 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:

Place finely chopped bacon in a heated frying pan and fry it until golden brown.Grate the cheese, chop the spinach.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;
• Provençal herbs;
• salt.

Preparation:

Rub the fish carcass with Provençal herbs.Finely chop all the vegetables and stuff the mackerel with them.Leave it all to stand for one hour.Preheat the oven to two hundred degrees, place the fish there and bake for forty minutes.

Asparagus broccoli

Ingredients:

• broccoli – 400 grams;
• cream (necessarily full fat) – 100 milliliters;
• egg - 4 pieces;
• onion – 100 grams;
• butter;
• salt.

Preparation:

Boil broccoli in salted water.After 15 minutes, strain.Sauté the onion cut into rings in a frying pan until golden brown.Then add cabbage to the heated container with the onions.Fry all this for about five minutes.Add eggs and stir.

Omelette with cheese and bacon

Ingredients:

• a pair of eggs;
• hard cheese – 40 grams;
• dried white mushrooms – 15 grams;
• bacon – 70 grams;
• olive oil;
• salt.

Preparation:

Pre-soak the porcini mushrooms in hot water.They should get wet.When they become soft, cut them into strips.Place beaten eggs in a heated frying pan.Add mushrooms and bacon (finely chopped) to them.Sprinkle the whole thing with grated cheese on top.Simmer all ingredients of the dish under the lid for about ten minutes.

Mackerel in the oven

Ingredients:

• mackerel – 300 grams;
• one fresh tomato;
• one bow;
• seasonings - turmeric and Provençal herbs;
• half a fresh lemon
• ground ginger;
• salt.

Preparation:

Rub the cut 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 like the taste of these dishes.Bon appetit!