The keto diet (or ketogenic, some say ketone) is low in carbohydrates, moderate amounts of protein and high in fat.That's the gist of it, but you probably came here for more details, so let's get started.
People are always looking for a diet that gives quick results.
Can you blame anyone for this?If you're unhappy with your appearance and want to make a change, who wants to sit and wait for results?
That's the problem.A person wants to get a result and wants it immediately, and not having received it, he believes that the diet does not work and gives up this harmful activity.
So maybe the problem lies in the diets themselves?
Unfortunately,Most healthy diets do not produce immediate results., and you won't lose 5 kg in a few days.Diets are designed to help you maintain a healthy lifestyle, not “fit into a dress for a corporate party.”
You don't need a diet that only gives quick results.You need a diet that suits you, improves your quality of life and that you can stick to!It's realistic to stick with it, but it's not like you've been there for a week and now you're back in line for kebabs.
HABITS ARE HARD TO CHANGE
You've been eating a certain way all your life, so it's quite difficult for your body to see the benefits of a new diet within a few days.It's like asking an experienced smoker to suddenly quit and enjoy life the very next day.Most likely he will continue to suffer for some time, although it seems that he should be getting better!
You need to give your body time to understand what is happening.
Yes, there are diets that promise you results within a week.However, they will not have a long-term effect as you will return to your usual diet after a week.To the one who led you to the state you are in now and with which you are so dissatisfied.
You need a diet that will change your life because it will become a part of it.
And that’s exactly when the keto diet comes in handy.
The keto diet will transform your body so that you can maintain a healthy lifestyle while continuing to enjoy life.
ENERGY FROM SUGAR AND ENERGY FROM FAT
Most people don't realize that their body needs sugar.But this is very important.How important is thatHumans are not designed to process sugar, because sugar was not readily available in most human habitats.
Our ancestors ate meat and vegetables.And although you can get carbohydrates from some vegetables, they are still not enough for your body to learn to use them as its main source of energy.
In contrast, the human body is designed to obtain energy from fat.And he was pretty effective at it.
From a historical perspective, humans have only recently begun consuming such large amounts of carbohydrates.This change in our diet forced the human body to adapt.
When you eat carbohydrates, your body converts them into glucose (sugar) and uses it for energy.That's why everyone loves to drink tea and rolls in the afternoon, when they're already tired.And this is also the reason why you feel sleepy after lunch.
The body has used up its glucose reserves and needs to restore them.
If you're running out of glucose, why not start burning fat for energy?
Great question!
The problem is insulin
Insulin is a hormone that causes glucose to be transported through the blood vessels so that 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.
Fat is not freely available!
When you eat no or very few carbohydrates, glucose (sugar) levels in the blood fall, meaning less insulin is needed, making it easier for the body to release fat cells.
At this point, the body enters the state of ketosis.
WHAT IS KETOSE?
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 a ketogenic diet?
The ketogenic diet is low in carbohydrates, moderate in protein and fairly high in fat.Its job is to ensure a lack of carbohydrates so that the body is in a prolonged state of ketosis, burning fat and not sugar.
On a keto diet, you eat more fat and fewer carbohydrates.
More fat?Kind of strange, right?Do you want to lose body fat but also need to eat it?
However, it's true, 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, but fatSugar.
By reducing your carbohydrate intake, consuming moderate amounts of protein and more fat, you will become a true fat burning machine.
BENEFITS OF THE KETO DIET
The keto diet was originally developed to combat epilepsy.Did she help?Yes, but more than that, people also recognized that she had other positive sides.
Many people turn to the keto diet to lose weight, but continue to do so even after reaching their ideal weight.However, when it comes to losing weight, many people start losing weight by simply cutting out carbohydrates.If you want more and need to create a calorie deficit to lose weight, this is also easier with the keto diet.
Blood pressure and sugar levels will also decrease.Along with the weight loss, this naturally also relieves the strain on the heart.
In fact, recent research shows that sugar, not fat, causes cardiovascular disease.
There are documented cases where the keto diet has also helped cancer patients.
Cancer cells use glucose to grow.When you stop consuming carbohydrates, you deprive them of that fuel.
Since the brain is made up of 60% fatty tissue, 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 THE KETO DIET?
Remember low carbs, moderate proteins, and high fat?Yes, yes, this is not the first time I've repeated this, but it's worth remembering.
In terms of calorie distribution, this would look like this: 75% fat, 20% protein and 5% carbohydrates.
What does it mean?This means that if your average recommended calorie intake per day is 2,000 kcal, 75% of that amount should come from fat.Don't be afraid that now you have to go to the trouble and calculate all this.Here you will find a special keto calculator that will do all the calculations for you.All you have to do is enter your details and choose a goal: lose, gain or maintain weight.
While this may sound a little crazy because fats have a bad reputation, you have to remember that research doesn't stand still, and now it turns out that it doesFat was demonized for no reason!
And of course, we must not forget that including fats in every meal is much tastier and more interesting than chewing 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 many ways to add fat to any meal.
Which foods to avoid on the keto diet
Carbohydrates are your enemy.Seriously, they will be your enemy on any diet.Any weight loss program requires 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 CARBOHYDRATES HIDDEN?
The consumption of the following foods should be significantly reduced or eliminated from the diet:
- Sweet
- grain and flour
- legumes
- fruit
- Root vegetables
- Dietary products
- Bad fats
- alcohol
- Sugar-free diet products
Sweet
If you still eat sweets, don't count on being able to switch to burning fat instead of sugar.Sugar must be completely avoided.Products such as sweets, chocolate, juices and sodas should be an absolutely insignificant part of your diet anyway, but if you use them frequently, you should avoid them altogether.
grain and flour
Wheat-based products prevent weight loss.Pasta, rice and cereal are all carbohydrates that are converted into sugar in your body, which prevents fat loss.
legumes
Pulses have the same effect as flour products and can be converted into sugar just as easily.
fruit
You will be surprised to see fruits on this list, they are so healthy!If you're trying to get your body to burn fat, fruits won't help you.Unfortunately, in addition to beneficial antioxidants, they also contain a large amount of sugar, which we try to avoid.
Root vegetables
Most root vegetables are high in starches and carbohydrates.Both are converted into sugar in your blood.
Dietary products
Many diet products contain a lot of chemicals and go through all sorts of unnatural processes in their production.I don't believe a person should consume this.It's better to focus on more natural products, ideally made from one ingredient.
Bad fats
Not all fats are created equal.Oils that are harmful to health are often used in production and should be avoided.It is always better to read the ingredients and choose something that contains olive or coconut oil in its composition rather than sunflower or palm oil.
alcohol
Most alcoholic drinks contain large amounts of carbohydrates.Furthermore, we are all human and under the influence of alcohol our will weakens.And especially in the initial phase of the diet, when the new lifestyle is unfamiliar to you and you crave sweets, such a weakening can be dangerous.
Sugar-free diet products
I have already written above about diet products in general;They are often high in carbohydrates and various chemicals.A particular danger comes from those that are supposedly “sugar-free” because this statement usually hides fructose, agave syrup or maltitol, whose glycemic index is comparable to normal sugar.
WHAT CAN YOU EAT THEN?
Here is a list of foods you can eat regularly:
- Meat
- Fish (also fatty fish)
- Eggs
- butter
- Cheese
- Nuts and seeds
- Healthy vegetable oils
- avocado
- Low-carb vegetables
- spices and sauces
Meat
Beef, pork, chicken, turkey, ham, bacon - they're all great.This is the protein source you need.
Fish
Salmon and tuna are excellent examples of fatty fish.They are a wonderful source of proteins and “good” fats.This is not 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 yolks!
butter
Not only is butter delicious, but it also provides you with tons of saturated fats that make your diet even more effective.
Cheese
Good natural cheese is a source of fat and protein and contains essentially 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 the ones with the lowest carbohydrate content: pecans, macadamia nuts, almonds, Brazil nuts.A cheaper option is peanuts, but they contain a higher carbohydrate content, so you should carefully monitor the portion size.
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 in the context of the keto diet, we'll focus on the fats.
Low-carb vegetables
Almost all vegetables contain some amount of carbohydrates.Therefore, you need to know which ones contain them in minimal quantities.Green vegetables are the first choice, but tomatoes, onions and peppers (in moderation) are also great additions to your diet.
spices and sauces
Of course, you can use salt, pepper and other spices to diversify your menu even more.But be careful with store-bought mixes, some may contain sugar.The same goes for sauces - horseradish, mustard, many hot sauces work perfectly, but you have to say no to ketchup or barbecue sauce.
WHAT DO I HAVE NOW THAT IS ONLY AVAILABLE AT HOME?
Many people forget about their diet when they are at a restaurant or café with friends.But why stand in the way of your own health when you can find a decent selection of meat dishes in every restaurant (not to mention purely vegetarian ones) and can replace a carbohydrate-rich side dish with grilled vegetables or 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 he needs some time to get used to it and adapt.
You've eaten a certain way all your life, so your body may initially be resistant to change.But that doesn't mean you'll always think that way!
When you start a keto diet, you may feel tired and sleepy.The body is reconstructed and learns to obtain energy from another source.Therefore, it is not surprising if he does not do this very effectively in the first few days.
Some people initially suffer from sleep disorders, nausea and digestive problems.Again, these symptoms should subside after a short period of time and your energy levels should return to normal.It happens that the symptoms do not go away and this is a reason to check if you are doing everything right;I will address possible reasons in a separate post.
Start burning fat, not storing it
For someone new to the keto diet, this may all seem a bit confusing.Many people are unaware that their bodies use sugar as a source of energy.
It may not be that difficult for some people to give up sweets, but carbohydrates don't just enter our bodies in the form of sweets and baked goods.You may not realize how many carbohydrates you consume every day until you have to eliminate them.
If you want to lose weight and maintain your weight, the keto diet is definitely the way to go.When your blood sugar levels are about the same throughout the day, you will find it easier to avoid overeating and monitor your diet.
You just need to remember that the keto diet is not a short-term way to lose a few pounds, but a way of life!