A keto diet (or ketogenic, or some say ketone) means low carbs, moderate protein, and high fat.That's the point, 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 that?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 to achieve a result and wants it immediately, but after not getting it, he believes that the diet does not work and stops this harmful activity.
So could it be the diets themselves that are the problem?
Unfortunately,Most healthy diets do not produce immediate results., and you won't lose 5 kg in a few days.The purpose of diets is to help maintain a healthy lifestyle and not to "fit into a dress for a company party".
There is no need for a diet that only gives quick results.You need a diet that works for you, that improves your quality of life, and that you can stick to!It's realistic if we stick to it, but it's not like you were there a week ago and now you're standing in line for shawarma again.
HABITS ARE DIFFICULT 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 in a few days.It's like asking a seasoned smoker to quit and enjoy life the next day.You will probably suffer for a while, although it looks like you should feel better!
You need to give your body time to understand what is happening.
Yes, there are diets that promise results within a week.But they do not give a long-term effect, because after a week you will return to your normal diet.The one that led you to the state you are in now, and with which you are so unhappy.
You need a diet that will change your life because you will become a part of it.
And this is exactly 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 bodies run on sugar.But this is very important.How important this ishumans were not designed to work with sugar, because sugar was not readily available in most human habitats.
Our ancestors ate meat and vegetables.And while you can get carbs from some vegetables, they aren't enough for your body to learn to process them as your main fuel.
In contrast, the human body is designed to use fat for energy.And he was pretty effective at it.
Historically, humans have only recently started consuming such massive 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 them for energy.That's why everyone likes to drink tea and buns in the afternoon when they're getting 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 run out of glucose, why doesn't it start burning fat?
Great question!
INSULIN IS THE PROBLEM
Insulin is a hormone that helps glucose move through the blood vessels so the body can use it as a source of 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 carbohydrates, or very few, your blood glucose (sugar) levels drop, which means you don't need as much insulin, and as a result, your body can release 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 the body's natural state that helps it survive.When the body is in a state of ketosis, it produces ketones, which are used as fuel.
WHAT IS THE KETOGEN DIET?
A ketogenic diet is low in carbohydrates, moderate in protein, and fairly high in fat.Its task is to ensure a lack of carbohydrates so that the body is in long-lasting ketosis and burns fat, not sugar.
On the keto diet, you eat more fat and less carbohydrates.
More fat?Kind of weird, right?Do you want to get rid of body fat, but at the same time need to eat?
However, this is true, sometimes in sequenceTo get rid of fat, you need to eat more of it.
The real reason people gain weight isn't actually fat, it'ssugar.
If you reduce your carbohydrate intake, start eating a moderate amount of protein and more fat, you will become a real fat burning machine.
BENEFITS OF THE KETO DIET
The keto diet was originally developed to treat epilepsy.Did it help?Yes, but beyond that, people have realized that it has other positive aspects.
Many people turn to the keto diet in order to lose weight, but even after reaching their ideal weight, they maintain it.However, when it comes to weight loss, many people start losing weight simply by cutting out carbs.If you want more and need to create a calorie deficit to lose weight, this is also easier to do with the keto diet.
Blood pressure and sugar levels will also decrease.Along with weight loss, this obviously eases the strain on the heart.
In fact, recent research shows that it's not fat that causes cardiovascular disease, it's sugar.
There are documented cases where the keto diet has helped cancer patients.
Cancer cells use glucose to grow.When you stop eating carbs, you deprive them of this fuel.
Since the brain makes up 60% of their fat tissue, 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 DO I EAT ON THE KETO DIET?
Remember low carb, moderate protein, high fat?Yes, yes, this is not the first time I have repeated this, but it is worth remembering.
In terms of calorie distribution, it looks like 75% fat, 20% protein, and 5% carbs.
What does this mean?This means that if the average daily recommended caloric intake is 2,000 kcal, 75% of that number should come from fat.Don't be afraid that you have to calculate all this now, here you will find a special keto calculator that will do all the calculations for you, you just have to enter your data and choose the goal: lose weight, gain weight or keep it.
Although this may sound a little crazy because fats have a bad reputation, remember that research doesn't stop and now it turns out thatfat has been demonized for no reason!
And of course, we shouldn't forget that adding fats to every meal is much tastier and more interesting than munching on lean chicken breast!
You can eat the egg to your heart's content (with the yolk!).
Do you like coffee?Add cream and make it richer!
Butter?Apply a thick layer!
I'm sure you can find plenty of ways to add fat to any meal.
WHAT FOODS TO AVOID ON THE KETO DIET
Carbohydrates are your enemy.Seriously, every diet will have enemies.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 THERE HIDDEN CARBS?
The consumption of the following foods should be significantly reduced or completely excluded from the diet:
- Sweet
- Cereals and flour
- They are legumes
- Fruits
- Root vegetables
- Diet products
- Bad fats
- Alcohol
- Sugar-free diet products
Sweet
If you do eat sweets, don't expect to switch to fat burning instead of sugar.Sugar should be completely removed.Products such as candy, chocolate, fruit juices and soft drinks should be an absolutely insignificant part of the menu, but if you use them often, you should give them up completely.
Cereals and flour
Wheat-based products prevent weight loss.Pasta, rice, and cereal are all carbohydrates that turn into sugar in the body, which prevents the breakdown of fat.
They are legumes
Legumes have the same effect as flour products and convert to sugar just as easily.
Fruits
You might be surprised to see fruits on this list, they are so healthy!If you want to put your body on a fat-burning path, fruits won't help.Unfortunately, in addition to beneficial antioxidants, they also contain a huge amount of sugar, which we try to avoid.
Root vegetables
Most root vegetables are high in starch and carbohydrates.Both of these things are converted to sugar in your blood.
Diet products
Many diet products contain loads of chemicals and go through all sorts of unnatural processes in their creation.I think that people should not consume such products, rather 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 kept away from them.It's always better to read the ingredients and choose one that contains olive or coconut oil rather than sunflower or palm oil.
Alcohol
Most alcoholic beverages contain large amounts of carbohydrates.In addition, we are all human, and our will also weakens under the influence of alcohol.And especially at the initial stage of the diet, when the new lifestyle is unusual for you and you crave sweets, such weakening can be dangerous.
Sugar-free diet products
Above, I already wrote about diet products in general;they are often rich in carbohydrates and various chemicals.Presumably "sugar-free" are a particular danger, because... This claim most often hides fructose, agave syrup or maltitol, which are comparable to normal 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)
- Egg
- butter
- cheese
- Nuts and seeds
- Healthy vegetable oils
- Avocado
- Low carb vegetables
- Condiments and sauces
Meat
Beef, pork, chicken, turkey, ham, bacon - all great.This is the source of protein you need.
Fish
Salmon and tuna are excellent examples of oily fish.They will be wonderful sources of protein and "good" fats.It's not the fat you see in processed foods, and it's not bad for you!
Egg
Eggs are not only an excellent source of protein and fat, but also a source of large amounts of microelements.And don't neglect the yolk either!
butter
Not only is butter delicious, but it also contains a range 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
It is an excellent snack, rich in protein and micronutrients.However, not all nuts are created equal.Choose the ones with the lowest carbohydrate content: pecans, macadamia nuts, almonds, Brazil nuts.Peanuts are a more cost-effective option, but they contain higher carbohydrates, so it's worth carefully watching the portion size.
Healthy vegetable oils
This category includes extra virgin olive oil, coconut oil and avocado oil.They are good sources 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 the fats.
Low carb vegetables
Almost all vegetables contain some amount of carbohydrates.Therefore, you need to know which ones contain them in minimal amounts.Green vegetables are the 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 allow you to add more variety to the menu.But be careful with store mixes, some may contain sugar.The same applies to sauces - horseradish, mustard, many hot sauces are perfect, but you should say no to ketchup or barbecue sauce.
WHAT NOW, ARE YOU JUST AT HOME?
Many people forget about their diet as soon as they find themselves in a restaurant or cafe with friends.But why hinder your own health when you can find a decent selection of meat dishes at any restaurant (not including purely vegetarian ones) and replace the carbohydrate-rich side dish with grilled vegetables or salad?
SIDE EFFECTS
Yes, you will have side effects because... your body goes through major changes in a very short period of time.Therefore, it is only natural that you will need some time to get used to it and readjust.
You've been eating a certain way all your life, so your body initially resists changes.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 rebuilds itself and learns to receive energy from other sources, so it is not surprising if it does not do this very efficiently in the first days.
Some people experience sleep problems, nausea and digestive problems at first.After a short time, these symptoms should go away again and your energy levels should return to normal.Sometimes the symptoms do not go away, and this is a reason to check that you are doing everything right;I will explore the possible reasons in a separate post.
START BURNING FAT, NOT STORE
If you are new to the keto diet, this can all seem a bit confusing.Many people don't realize that their bodies use sugar for fuel.
It might not be that hard for some to give up sweets, but carbs don't just enter our bodies in the form of candy and baked goods, you may not realize how many carbs you eat every day until you have to eliminate them.
If you want to lose weight and keep it off, the keto diet is the way to go.If your blood sugar levels are roughly the same throughout the day, it will be easier to avoid overeating and monitor your diet.
You just have to remember that the keto diet is not a short-term way to lose a few pounds, but a way of life!