Keto diet

To follow a ketogenic diet, you should eliminate all sweets and starchy foods from your diet and focus on fatty foods.This means that 60-70% of daily energy should come from fats, 20-30% from proteins and only 10% from carbohydrates.The amount of carbohydrates consumed is very important.It is allowed to eat no more than 50 grams per day.Interestingly, this rule should be followed regardless of the daily calorie intake and your own weight.

Many fats are 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 your daily requirement of this nutrient.On a ketogenic diet, you should get carbohydrates from vegetables, sugar-free berries and fruits.It is necessary to get 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?

Carbohydrates are the main source of energy for the body.When a person consumes less than 50 grams of these nutrients per day, a serious deficiency appears in the body in one day.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 he do it?The liver begins to produce ketone bodies from fatty acids.They receive nourishment from the brain, muscles and other organs.As a result, the human body begins to produce an increased amount of acetone, and sweetness appears in the breath.

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

In a state of ketosis, the body begins to get rid of fat stores.However, it is not necessary to reduce the calorie content of food.Due to the lack of glucose, the production of insulin decreases.All this helps to burn fat.

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

Different types of ketogenic diets

Experts distinguish several types 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 periodic consumption of large amounts of carbohydrates.
3. NKD or addressed.It involves taking carbohydrates before and after exercise.
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 the ketogenic diet - 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 great for both men and women.

1 day

Breakfast: a glass 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: tomato and cucumber salad 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 oily fish and feta cheese

Dinner: tomato and cucumber salad prepared with olive oil

6th day

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

Dinner: stewed pork ribs with fresh cucumber

Dinner: boiled chicken 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 follow such a diet for long.It is necessary to periodically add a large amount of carbohydrates to the diet.This is necessary to maintain health.

Specialists in the field of food gatheredSeveral options for ketoration for pregnant women.Here is one of them:

Breakfast: homemade cottage cheese, ham sandwich and green tea

Breakfast: boiled chicken or beef

Lunch: Borsh

Dinner: steamed cutlet and green salad

It is very important for expectant mothers to pay attention to breakfast.It should be dense and satisfying.The diet should be varied and balanced.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 follow a ketogenic diet?It all depends on your health and goals.But for a visible result, experts recommend to follow it for at least one month.This is due to the fact that the body needs two weeks to adapt.

Food avoidance

All foods containing carbohydrates should be excluded from the diet.on a ketogenic dietProhibited listAutumn:

• Products containing sugar: ice cream, juices, chocolate bars, cookies, etc.;
• Pasta, rice, cereal, etc.
• peas, beans, chickpeas and other legumes;
• fruits, except for a small number of berries;
• potatoes, sweet potatoes, parsnips and other root vegetables;
• dietetic and low-fat food;
• ready-made sauces and spices;
• alcohol;

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

snacks

INThe basis of the ketogenic dietThe following products must be included:

• Meat: chicken, beef, pork, sausage, 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 mono product (one ingredient) in your diet.You can combine several.For example, steak with green salad, egg and bacon, etc.

Healthy Ketogenic Snacks

There are times when the feeling of hunger comes suddenly and there is still a lot of time left before 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 cheese;
• a handful of nuts;
• a few boiled eggs;
• a small piece of dark chocolate;
•  strawberries and cream;
• Greek yogurt;

As a snack, you can use a small portion 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 has drowsiness, chills and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases, they can last for 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 excess weight.

Nutritionists remind that it is necessary to switch to this type of nutrition under the supervision of doctors, monitor analyzes and take vitamin and mineral complexes.It is a fact that a lot of water is expelled from the body on a ketogenic diet.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 followers?It is known that not only experts recommend us, but also common people.This is due to many reasons:

• Noticeable weight loss.Without cutting calories, people on this diet manage to lose fat.Not only nutritionists, but also professional athletes talk about it.At the same time, it is possible to maintain muscle mass.This is very important for athletes.
• feeling full.Followers of this diet do not experience hunger.This is due to insufficient calories in the diet.
• Prevention of diabetes.When you cut out carbohydrates, your blood glucose levels drop.Because of sugar, type 2 diabetes can occur with a genetic predisposition.
• Blood pressure and cholesterol level are normalized.This is primarily due to weight loss.
• There is an increase in brain activity.Ketones help improve concentration.
• There is an improvement in the condition of the skin.It looks more well-groomed and shine appears.

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

faults

In addition to the 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 keto flu.Its symptoms can be:

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

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

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

Who should not use this diet?

Please note that the ketogenic diet is not for everyone.There are some reasons for this.In any case, you should consult your doctor before starting any diet.A specialist will help you make a complete meal plan.He will be able to take into account the individual characteristics of your health.Ketogenic diet is contraindicated:

• in 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 follow such a diet.

Keto diet for diabetics and those at risk

Type 2 diabetes involves severe 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 the medication.

In addition, the participants in the other group were able to reduce their total weight by eleven kilograms while on the ketogenic diet.And on a high-carbohydrate diet - only seven kilograms.

This study also found 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 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.Dennis did not forget to eat.Its recommendations are suitable for women and men.

This person has been leading a healthy lifestyle for a long time and tries to work on himself every day.But Dennis focuses on more than just training;The man constantly monitors her feeding.It aims to achieve results that will last for many years.For this, it is necessary to get rid of fat reserves.Going to the gym for three months and giving up is not the best option.You should exercise and eat right throughout your life.Girls turn to fitness trainers more often than men for weight loss, so below we will discuss a diet option for the fairer sex.

The bodybuilder developed five principles.All of them contribute to the reduction of fat reserves:

First principle

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

The second principle

Denis Borisov recommends paying attention to individual characteristics when creating a menu.A 60-kilogram person cannot eat exactly the same as a 100-kilogram person.Therefore, you should cut calories based on your weight and goals.The thing to remember is that you need to burn more calories than you consume.

The third principle

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

The fourth principle

It should be noted that for good results during training, it is necessary to use weights.Barbells and dumbbells are perfect for this.Many girls are afraid to pump and ignore these fitness items.Strength training helps to build a beautiful figure and burn fat.As a result of such training, you will get an elegant, toned body.This will boost your confidence.

The fifth principle

You should always exercise and eat right.The key to success is regularity.To achieve the desired results, training once a week is not enough.You need to focus on your goal and not get lazy.

Denis is one of the most famous athletes and coaches.For many years he has been helping people achieve their dream figures.His technique is based on strength training and a ketogenic diet.Its effectiveness is confirmed by a large number of satisfied users.But what do nutritionists think about it?

Expert opinion

Experts urge caution with the ketogenic diet.This diet is considered one of the most dangerous.This diet can negatively affect your health.With high protein intake, ketoacidosis can develop.This phenomenon carries a deadly threat.Therefore, carefully monitor the amount of protein consumed.The ketogenic diet cannot be considered a healthy diet because of its aggressiveness.

This diet is used for therapeutic purposes in the treatment of other diseases.A ketogenic diet is recommended for patients with epilepsy, autism, and Alzheimer's disease.

Some nutritionists believe that the ketogenic diet is not suitable for healthy people.ამიტომ მასზე გადასვლამდე აუცილებლად მიმართეთ ექიმს.

Keto Diet Recipes

Below you will find a selection of delicious and easy 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, heat the oven to two hundred degrees.Cut the chicken fillet into pieces and fry in a pan until it turns golden.In a separate bowl, mix the pesto with the cream.Put the chicken with garlic, olives and cheese in a baking dish and pour 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;
• onion
• hard cheese
• salt.

Preparation:

Cut the onion into small cubes and fry in a pan until it turns golden.Cook the cauliflower in a nearby pot.Heat the broth, add cream and sauteed onion.Grind boiled cabbage in a blender.Add the obtained mass to the stew, add grated cheese.Cook all this on low heat for about 10 minutes.We recommend adding some spices.

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 pan.Once the meat is browned on both sides, add the tomatoes, garlic and onions.In a separate bowl, mix ginger with salt, pepper and vinegar.Pour all this gradually into the pan.Close the lid.After the liquid evaporates, 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 after softening, cut them into strips.Beat the eggs and heat the 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, put it in a jar.Cut the onion into small rings and fry in a pan until it turns golden.Add the broccoli to the container, after a few minutes pour it all over with the beaten egg.Mix cream and cheese in a bowl.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 pan and fry until golden.Grate cheese, chop spinach.Add all the ingredients in a bowl, sprinkle with nuts.Use olive oil as a dressing.

Mackerel with vegetables

Ingredients:

• mackerel - 600 grams;
• tomatoes - 2 pieces;
• lemon
• carrot - 2 pieces;
• onion
• Provencal herbs;
• salt.

Preparation:

Mix the fish carcass with Provencal herbs.Finely chop all the vegetables and add the mackerel.Leave it all for an hour.Heat the oven to two hundred degrees, place the fish there and bake for forty minutes.

Asparagus Broccoli

Ingredients:

• Broccoli - 400 grams;
• Cream (must be fatty) - 100 milliliters;
• eggs - 4 pieces;
• onion - 100 grams;
• butter
• salt.

Preparation:

Boil broccoli in salted water.After 15 minutes, squeeze.Fry the onion cut into rings in a pan until it turns golden.Then add the cabbage to the heated container along with the onion.Fry it all for about five minutes.Add eggs and mix.

Omelet 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-dissolve bread mushrooms in hot water.They should get wet.When it becomes soft, cut into strips.Place the beaten eggs in the heated pan.Add mushrooms and bacon (finely chopped) to them.Sprinkle grated cheese on top.Cook all the ingredients of the dish under the lid for about ten minutes.

Mackerel in the oven

Ingredients:

• mackerel - 300 grams;
• one fresh tomato;
• one bow;
• spices - turmeric and Provencal 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 put it in the oven on a baking sheet.Bake for forty minutes at 200 degrees.

As you can see, all 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!