Ketogenic diet

Low-fat diets have been replaced by fat-dominated diets. These include the ketogenic diet, one of the latest sensations of dietetics. This nutrition system will help you lose weight without hunger and meticulous calorie calculations. In addition, getting enough protein and fat will minimize muscle loss.

How to lose weight on a ketogenic diet

The term ketogenic diet comes from the word ketosis. It is a special metabolic condition in which fat molecules are broken down into ketones to provide energy to all the organs and tissues of the body. Ketosis is achieved by low carbohydrate intake (no more than 50 grams of pure carbohydrates per day) and the presence of sufficient quality fats in the diet.

foods for a ketogenic diet

Normally, the energy for the vital activity of cells is generated by the process of glycolysis - the breakdown of carbohydrates into ATP. Because the foods we eat contain very few carbohydrates, our body switches to an alternative energy source - fats.

In the liver, fatty acids are broken down into ketone bodies and used as energy for the brain and other organs of the human body instead of ATP. In the case of ketosis, the body becomes a perfectly functioning machine that burns excess fat in a gas tank.

When eating mainly carbohydrate foods, some of the carbohydrates are inevitably converted into body fat and stored by deforming the figure.

Let's summarize. Ketosis is a physiological process characterized by an increase in ketone bodies in the blood and urine. One of the main symptoms of a special condition of the body is the smell of acetone from the body and secretions.

Types of ketogenic diet

There are several options for a ketogenic diet:

  • Standard. . . It is a low-carbohydrate (no more than 5%), medium-protein (about 20%) and high-fat (about 75%) diet.
  • High protein. . . Nutrition Ratio: 60% Fat, 35% Protein and 5% Carbohydrates.
  • Targeted. . . It is allowed to add carbohydrates on training days.
  • Periodic. . . Includes carbohydrate loading times. For example, 2 high-carbohydrate days after 5 ketogenic days on the menu.

Standard and high-protein keto diets are fairly well studied and recommended for beginners. The last two diet options are more suitable for use by bodybuilders and athletes.

Benefits of ketogenic diet from other nutritional systems

Until recently, the most common dietary recommendation was to reduce portion sizes and minimize fatty foods. However, it turns out that for decades we have been given wrong advice about the effects of nutrition, especially fatty foods, on weight loss. Research over the past decades shows that high-fat diets do not work for long-term weight loss. As a result, low-calorie diets are virtually ineffective for the vast majority of people.

Today, carbohydrates make up a large part of our diet and have a negative impact on health, especially hormonal balance. For example, insulin levels, which are directly related to excessive consumption of carbohydrates, increase fat reserves. In contrast, low-carbohydrate diets lead to significant weight loss and all major risk factors for cardiovascular disease.

When carbohydrates are consumed, the pancreas produces more insulin to cope with the increase in blood glucose. As a result, it leads to insulin resistance, followed by type 2 diabetes and the development of an inflammatory process. However, if you eat less carbohydrate foods, you will need less insulin, and then high levels of this hormone will not interfere with the weight loss process.

Many people are concerned about the potential negative effects of ketosis on the body and how a person can lose weight without giving up fatty foods. Ketogenic diet not only helps to lose weight, but also improves health.

In this nutritional system, ketones and lipids from food produced by the liver from its own fat deposits are used as the main fuel. The body's metabolism is completely rebuilt and the extra pounds dissolve quickly. Thus, the keto diet is an effective weight loss tool. A low-carbohydrate and high-lipid diet affects the body in three main ways:

  • Gives a saturation effect. A person on a keto diet does not have a hunger problem. The diet consists mainly of quality fats and proteins - nutritious foods that fill you up quickly. Due to the low intake of carbohydrates, insulin no longer affects the appetite, it increases excessively. Now you can get quite small portions and your appetite is naturally regulated. A low-carbohydrate ketogenic diet restores metabolism, suppresses hunger, and significantly reduces the usual portions of food.
  • Paradoxically, the use of lipids helps the body lose fat and lose weight, while carbohydrates have the opposite effect. Thus, a low-carbohydrate diet is better than a low-fat diet for fat loss. In order to process carbohydrate foods, the body releases a lot of insulin, which stimulates the accumulation of fat in adipocytes. Decreased insulin levels help the body use fat for energy and lose weight quickly.
  • Another benefit of a ketogenic diet is its ability to protect against the loss of muscle tissue. A low-calorie, high-carbohydrate, low-lipid diet burns only part of the fat during weight loss. Unfortunately, in such a diet, the body uses its own muscles to convert glucose for energy instead of using fat. This leads to a deterioration in the quality of the body.

It's interesting!It is important to understand that a ketogenic diet is different from a low-carbohydrate diet. A low-carb diet contains about 80-100 grams of carbohydrates per day. This is not enough to enter the ketosis.

Enter the white list of the keto diet and stop

In a ketogenic diet, the amount of carbohydrates in the food should not exceed 30-50 grams per day. Based on this, the diet is formed: mainly meat (mainly grass-fed animals), fish, poultry, eggs, nuts, high-quality animal and vegetable oils, non-starchy vegetables.

Prohibited:

  • High carbohydrate foods.
  • Sugary drinks, fruit juices, cakes and pastries, ice cream, chocolate and sweets.
  • Cereals: bread and dough, pasta, cereals.
  • Fruit: All fruits except avocado.
  • Legumes: peas, beans, lentils, peas and peanuts.
  • Carrots and tubers: potatoes, sweet potatoes, carrots, beets.
  • False diet foods: low fat or low carb.
  • Sweeteners (except stevia and erythritol).
  • Ready-made spices and sauces with sugar.
  • Alcoholic beverages.
  • Hydrogenated oils: margarine, spread.

Allowed:

  • Meat: beef, pork, pork, ham, sausage, pork, chicken and turkey.
  • Oily fish: salmon, trout, tuna, salmon and mackerel.
  • Seafood: shrimp, crayfish, mussels.
  • Whey Protein.
  • Eggs: chicken and quail.
  • Cream and butter.
  • Whole milk cheese: goat, cream, blue or mozzarella.
  • Hazelnuts and Seeds: Almonds, Walnuts, Macadamia, Flax Seeds, Hazelnuts, Pumpkin Seeds, Chia and Sunflower Seeds, Sesame.
  • Natural vegetable oils: cold pressed olive oil, coconut oil, unrefined sunflower oil.
  • Avocado and mushrooms.
  • Low-carbohydrate vegetables: broccoli, tomatoes, onions, cucumbers, lettuce, bell peppers, Brussels sprouts, cabbage, asparagus, celery, spinach, pumpkin, parsley, dill, olives.
  • Spices: You can use salt, pepper and various healthy herbs and spices.
  • Stevia and erythritol.
  • Cocoa powder.
  • Drinks: coffee, tea, sugar-free soda.
  • Berries: lingonberry, blueberry, raspberry, strawberry.

There are enough products on the list that are allowed to provide a tasty and varied diet for a long time.

Weekly meal plan for a ketogenic diet

Thus, the ketogenic diet is mainly based on foods such as meat, fish, eggs, fats, nuts, healthy vegetable oils, natural animal fats, avocados and low-carbohydrate vegetables. It is better to combine different types of meat and vegetables to avoid monotony. In the long run, this will provide the body with food and have a positive effect on health. The ketogenic diet menu offers many delicious and nutritious meals. A rough weekly meal plan for a ketogenic diet will make it easier to get into the system.

Monday

  • Breakfast: crispy pork, boiled eggs and tomatoes.
  • Lunch: salad with chicken, olive oil and feta cheese.
  • Lunch: salmon with spinach cooked in butter.
  • Breakfast: sugar-free yogurt with coconut oil, cocoa powder and stevia.
  • Lunch: beef fried in coconut oil with vegetables.
  • Dinner: cheese and creamy broccoli casserole.

Tuesday

  • Breakfast: omelette with quail eggs, tomatoes, basil and goat cheese.
  • Dinner: avocado stuffed with salted salmon and boiled egg.
  • Dinner: fatty veal and vegetables.

Wednesday

  • Breakfast: a nutritious cocktail made of coconut milk, berries and cinnamon.
  • Dinner: shrimp salad with olive oil and avocado.
  • Dinner: pork with parmesan, broccoli salad.
  • Breakfast: eggs mixed with bacon and mushrooms.
  • Dinner: fried chicken thighs on lettuce.
  • Dinner: beef garnished with fresh vegetables.

Thursday

  • Breakfast: omelet with avocado.
  • Dinner: pork with asparagus.
  • Dinner: chicken stuffed with pesto sauce and cream cheese, boiled broccoli.

Friday

  • Breakfast: sugar-free yogurt with coconut oil, cocoa powder and stevia.
  • Lunch: beef fried in coconut oil with vegetables.
  • Dinner: casserole of cheese and creamy broccoli.

Saturday

  • Breakfast: eggs mixed with ham, cheese and vegetables.
  • Dinner: salad with cabbage and pork.
  • Dinner: white fish, eggs and spinach cooked in coconut oil.

Sunday

  • Breakfast: eggs mixed with bacon and mushrooms.
  • Dinner: fried chicken thighs on lettuce.
  • Dinner: beef garnished with fresh vegetables.

If there is a long break between meals, you can satisfy your hunger with healthy keto snacks. It can be:

  • a few pieces of cheese, fatty meat or fish;
  • a handful of nuts or seeds;
  • a few olives;
  • 1-2 boiled eggs;
  • a few slices of dark chocolate with a cocoa content of more than 70%;
  • a protein shake based on water, whole milk or almond milk;
  • heavy creamy strawberries;
  • celery stalk with guacamole;
  • milk yogurt mixed with walnut oil and cocoa powder.

It should not be forgotten that in order to enter ketosis, the diet must contain 75% fat, 20% protein and 5% carbohydrates.

Interesting fact!Keto coffee, armored or bulletproof coffee is a very popular drink in this food system. Many people replace breakfast with a cup of coffee according to this recipe. There are many variations on bulletproof coffee, but most are brewed to add a tablespoon of heavy cream, butter, coconut oil, and vanilla extract to a cup of unsweetened coffee.

How much weight can you lose on a ketogenic diet?

To better understand the dynamics of weight loss, you need to know that a person goes through the following stages of a ketogenic diet.

  • The first rapid weight loss is the induction phase. It is generally characterized by rapid weight loss. However, you should know that during this period, excess water is mainly removed from the body, not fat.
  • A stabilization phase in which a new water and glycogen balance is established. This can lead to weight loss or even a slight increase in weight. Do not panic: this situation will not last long (5-7 days).
  • Complete ketoadaptation is a metabolic condition in which the body "resigns" to its current state and begins to use fat as a fuel, and the brain transfers from glucose to ketones. With all the recommendations used during this period, weight loss is continuous and rapid. In addition, this stage is characterized by low levels of hunger, increased physical endurance, clarity of thought and a stable emotional background. The condition of the skin improves.

Attention!Contraindications to the ketogenic diet are pregnancy, lactation, diabetes with insulin treatment, thyroid disease, increased intracranial pressure.

What to eat outside the home with a ketogenic diet

Most restaurants offer meat or fish dishes. You can order such dishes by replacing carbohydrate side dishes (fried potatoes, cereals) with starch-free vegetables. Scrambled eggs or egg dishes such as eggs and bacon can also be ordered. Another favorite on the ketogenic diet list are breadless burgers. You can add avocado, cheese, pork or eggs to be saturated. In Mexican restaurants, you can taste any type of meat with the addition of cheese, guacamole, salsa and sour cream. Suitable for a cheese plate or creamy berries for dessert.

Side effects of ketogenic diet and how to minimize them

Although a ketogenic diet is safe for healthy people, there may be some side effects during the adaptation period. This phenomenon is known as ketoflu and usually lasts several days. Ketoflu may present with the following symptoms: dry mouth, headache, dizziness, insomnia, nausea, increased appetite, frequent urination, indigestion, decreased performance, palpitations. To minimize this, you can try drinking mineral water with magnesium, sodium and potassium and drink plenty of clean water (the amount you drink can be up to 3-4 liters per day). Increasing the amount of salt added to food also helps, preferably pink Himalayan or sea salt.

14 mistakes people make in a ketogenic diet

Low carb diets are one of the most effective ways to get rid of excess fat today. However, with such a power system, you can also experience the effect of a plateau. To understand why weight does not go from the dead center, you need to analyze your diet and lifestyle. Perhaps one of the following common mistakes prevents you from losing weight:

  • There is not enough fat in the diet. . . In a ketogenic diet, energy intake is regulated by fat, as the ratio of proteins and carbohydrates remains more or less constant. Most of the menu should be foods high in lipids (avocado, oily fish and meat, poultry, sour cream, cream, etc. ).
  • Chronic stress. . . Cortisol levels rise with stressful overload. This helps increase blood sugar and decrease ketone levels. The body produces more insulin to cope with high sugar levels. This removes the metabolism from the fat burning mode. To prevent this from happening, you should try to reduce your stress level.
  • Excessive physical activityEspecially intense cardiovascular exercise increases the level of the stress hormone cortisol. The increase in cortisol is associated with an increase in unhealthy visceral fats in fat stores, especially around the waist. You can replace it with cardio strength exercises, Pilates or yoga.
  • Full protein is low. . . It is important to eat enough protein. You can increase protein intake on a long-lasting plateau, but it should not exceed 1. 8 grams per kilogram of body weight. It should be remembered that eating a lot of high-protein foods triggers the process of gluconeogenesis and increases insulin levels. And high insulin levels prevent fat burning.
  • Very low carb desserts. . . Low carb diets can help you eliminate sugar dependence and make it easier to get on a low carb diet. But it is better to avoid foods labeled "low carb. "
  • There are no vegetables, allowed fruits and berries in the diet. . . A variety of low-starch vegetables should definitely be in ketoretion. Broccoli, greens, lettuce, cauliflower, pumpkin, bell peppers, avocados or berries will not harm weight loss and will provide the body with dietary fiber.
  • Constant sleep deprivation or circadian rhythm disturbances. . . It is one of the factors that prevent consistent weight loss. People who do not pay enough attention to a proper daily routine produce less growth hormone. This disrupts glucose metabolism and lowers leptin levels. It is a hormone that signals satiety. Insomnia also causes increased levels of the hunger hormone ghrelin. People who do not get enough sleep are prone to gain weight and lose weight too slowly. You need to get new healthy habits: sleep 7-9 hours a day, do not use the computer before going to bed, keep the bedroom completely dark.
  • Eat lots of nuts. . . It is one of the most common causes of weight gain or even weight gain. Hazelnuts don't get you out of ketosis, but they are high in calories and easy to eat. For example, 100 grams of macadamia nuts contain 700 calories and more than 70 grams of fat, which is almost half of the daily calories of most people trying to lose weight. This does not mean that the nuts need to be removed completely, just follow the parts carefully.
  • Lots of dairy products in the diet. . . Dairy products increase insulin. Reduce your intake of high-protein dairy products such as cheese and yogurt. After that, if the weight begins to decrease, this is the reason for the pasture. In the future, it is better to use butter and heavy cream instead of these products.
  • Armored coffee. . . According to some, daily consumption of this drink for breakfast causes weight gain. As soon as people stopped drinking bulletproof coffee in the morning, they started to lose weight again. It is better to drink this drink from time to time, eat a full meal for breakfast.
  • Alcohol consumption. . . Strong drinks significantly prevent the intensive loss of hated pounds. Alcohol is an extra calorie and has other disadvantages when it comes to losing weight. Alcohol also increases appetite, dehydrates the body and suppresses self-control. This together prevents weight loss.
  • Lots of snacks. . . Adherence to a nutritious ketogenic diet virtually eliminates the need for snacks. Two to three main meals a day (or less) should suffice. To approach such a regime, you need to follow a few simple rules. Do not eat if you are not hungry. Eat enough protein foods. Include only real foods in your diet: eggs, meat, oily fish, non-starchy vegetables, fermented foods and whole dairy products. Remember: you only need to eat when you are hungry, even once a day. Do not allow others to dictate what to eat and how often.
  • Lack of a diet plan. . . Smart diet planning will significantly improve weight loss and help you achieve your goals. Planning your meals ahead of time will help prevent overeating and help you avoid eating problems. This does not mean that you should always control your diet, but it will help you avoid common mistakes, especially for beginners on a ketogenic diet.
  • Wrong physical activity choice. . . Excessive exercise causes an increase in appetite and thus can prevent weight loss. Depending on the end goal, you should choose an adequate training program, which should generally last at least 30 minutes a day.

Analysis of daily routine to detect diet, physical activity, systematic errors will help to identify and eliminate the factors that hinder effective weight loss. After all, today a ketogenic diet is one of the best ways to lose weight.

It is important!Lack of results in a ketogenic diet can be associated with health problems - adrenal or thyroid problems. In this case, you should consult a doctor.

Advantages of a ketogenic diet

The ketogenic diet contains very few carbohydrates and high fat. This keto diet is similar to the Atkins diet. This type of nutrition leads to ketosis. When this happens, the body uses its own and dietary fat for energy. A ketogenic diet causes a steady decrease in blood sugar and insulin levels. Along with the increased content of ketones, it has a positive effect on health.

  • A ketogenic diet is an effective way to lose weight and a way to alleviate certain conditions. According to research, people on a ketogenic diet lose 2 to 2 times more weight than a low-calorie and fat-free diet.
  • The diet of this food system is so rich that you can lose weight without counting calories and controlling weight and portion sizes.
  • Keto diet lowers blood sugar and increases insulin sensitivity. It can help people with pre-diabetes or type 2 diabetes to overcome this disease.

But the health benefits of a ketogenic diet do not end there. The keto diet actually emerged as a treatment for neurological diseases such as epilepsy. Studies show that diet can be used in the complex treatment of various diseases:

  • Heart disease. A ketogenic diet helps reduce body weight, cholesterol levels and blood pressure.
  • Alzheimer's disease. Ketoration can reduce the symptoms of Alzheimer's disease and slow its progression.
  • Epilepsy. Studies have shown that a ketogenic diet can reduce seizures in children with epilepsy.
  • Polycystic ovary syndrome. A ketogenic diet can help reduce insulin levels, which can lead to the development of polycystic ovary syndrome.

A ketogenic diet is a low-carbohydrate, high-fat diet. This diet lowers blood sugar and insulin levels and alters metabolism (from carbohydrates to fats and ketones). At the same time, the use of low-carbohydrate foods does not imply the use of tasteless diet foods, because fat gives a special taste to your favorite foods and there are no serious restrictions. A ketogenic diet helps to regulate hunger naturally, which makes it much easier for a person to control their gastronomic desires. This allows you to lose weight quickly, and when you reach your ideal weight, you can keep the result forever.