The keto diet (or ketogenic, or keto as some also call it) means low carbs, moderate protein, and high fat.That's the gist, but you're probably here for more details, so let's get started.
People are always looking for diet solutions that will give them quick results.
Can this be blamed on anyone?If you're unhappy with the way you look and want to change something, who wants to wait for the results?
That's the problem.A person wants results and wants to get it immediately, but if he does not get results, he thinks that dieting is not working and gives up this harmful activity.
So maybe the problem is the diet itself?
Unfortunately,Most healthy diets won't give you immediate results., you will not lose 5 kg in a few days.Diet is meant to help you maintain a healthy lifestyle, not "what's appropriate for a company party."
You don’t need a diet that only provides 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 to stick with it, but it's not like you've been there for a week and now you're lining up for shawarma.
Habits are hard to change
You've been eating a certain way your whole life, so it's hard for your body to see the benefits of a new diet in just a few days.It's like asking an experienced smoker to suddenly quit smoking and enjoy life the next day.Chances are, he'll be in pain for a while, although it looks like he should be feeling better!
You need to give your body time to understand what is happening.
Yes, there are some diets that guarantee results within a week.But they won't have long-term effects, as you'll return to your normal diet after a week.The person who got you into the situation you are in and makes you so unhappy.
You need a diet that will change your life because it will become a part of your life.
That’s exactly what happens when a ketogenic diet comes in handy.
The ketogenic diet changes 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 bodies run on sugar.But it's very important.how important this isHumans are not designed to eat sugar, because sugar is not readily available in most human habitats.
Our ancestors ate meat and vegetables.While you can get carbs from some vegetables, they're still not enough for your body to need to learn to use them as its primary source of fuel.
In contrast, the human body is designed to obtain energy from fat.He is very effective at this.
From a historical perspective, humans have only recently begun consuming such large amounts of carbohydrates.This change in our diet forces the body to adapt.
When you eat carbohydrates, your body converts them into glucose (sugar) and uses them for energy.This is why everyone likes to drink tea and eat steamed buns in the afternoon, when you are already starting to feel tired.This is also why you feel sleepy after lunch.
The body has depleted its glucose reserves and needs to be restored.
If you're running out of glucose, why not start burning fat for fuel?
Good question!
The problem is insulin
Insulin is a hormone that helps move glucose through 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 a source of energy.
Fat is not free!
When you eat no carbs or very few carbs, glucose (sugar) levels in the blood drop, which means there is less need for insulin, so the body can more easily release fat cells.
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 us survive.When the body is in a state of ketosis, ketones are produced, which are used as fuel.
What is the ketogenic diet?
The ketogenic diet is low in carbohydrates, moderate in protein, and fairly high in fat.Its task is to provide a lack of carbohydrates, keeping the body in a prolonged state of ketosis and burning fat instead of sugar.
On the keto diet, you eat more fat and less carbohydrates.
Fatter?Kind of weird, right?Do you want to get rid of body fat, but you also need to eat?
However, it is true that sometimes forTo get rid of fat, you need to start eating more fat.
The real reason why people gain weight is not obesity;sugar.
When you reduce your carb intake and start eating the right amount of protein and more fat, you become a true fat burning machine.
Advantages of the ketogenic diet
The ketogenic diet was originally developed to combat epilepsy.Did she help?Yes, but beyond that, people realize there are other positive aspects to her.
Many people turn to the ketogenic diet to lose weight but maintain the weight off even after reaching their ideal weight.However, when it comes to losing weight, many people start losing weight simply by giving up carbs.If you want more, and in order to lose weight you need to create a caloric deficit, this is also easier to do on a ketogenic diet.
Blood pressure and blood sugar levels also decrease.As you lose weight, this obviously takes the load off your heart.
In fact, new research shows that it's not fat that causes cardiovascular disease, but sugar.
Ketogenic diets have also been documented to be helpful for cancer patients.
Cancer cells use glucose to grow.If you stop eating carbs, you deprive them of this fuel.
Since 60% of the brain is made up of fatty tissue, this area will recover faster on a ketogenic diet.
In some cases, patients with traumatic brain injuries (especially concussions) recover faster with the help of a keto diet.
What should I eat on a ketogenic diet?
Remember low carb, moderate protein, high fat?Yes, yes, this isn't the first time I've repeated this, but it's worth remembering.
In terms of calorie distribution, this looks like 75% fat, 20% protein, and 5% carbs.
What does this mean?This means that if your average daily recommended calorie intake is 2,000 kcal, 75% of that number should come from fat.Don't worry now you have to bother calculating all this, here you will find a special keto calculator that will do all the calculations for you, you just have to enter the data and choose a goal: lose weight, gain weight or maintain.
While this may sound a little crazy since fat gets a bad rap, you need to remember that research doesn't stand still and now it turns outFat is demonized for no reason!
Of course, we can’t forget that adding fat to every meal is tastier and more fun than munching on lean chicken breast!
You can eat eggs (along with the yolks!) to your heart's content.
Do you like coffee?Add cream to make it richer!
butter?Apply a thick layer!
I'm sure you'll find plenty of ways to add fat to every meal.
What foods to avoid on the ketogenic diet
Carbohydrates are your enemy.Seriously, they can be your enemy on any diet.Any weight loss plan will require you to reduce your carbohydrate intake in some way.
It's important to know which foods contain carbohydrates and how to identify them.
Where are the carbs hidden?
The following foods should be significantly reduced or completely eliminated from your diet:
- sweet
- Grains and flour
- beans
- fruit
- root vegetables
- dietary products
- bad fat
- Alcohol
- Sugar-free weight loss products
sweet
If you still eat sweets, don't expect to switch to burning fat instead of sugar.Sugar must be eliminated completely.Products like candies, chocolates, juices, and sodas should be an absolutely insignificant part of your menu, but if you use them regularly, you should give them up entirely.
Grains and flour
Wheat-based products will prevent you from losing weight.All pasta, rice, and cereals are carbohydrates that are converted to sugar in the body, preventing fat from breaking down.
beans
Beans have the same effect as flour products and are easily converted into sugar.
fruit
You might be surprised to see the fruits on this list and how healthy they are!If you want to get your body on track to burn fat, fruit won't help you.Unfortunately, in addition to the beneficial antioxidants, they also contain a lot of sugar, which we try to avoid.
root vegetables
Most root vegetables are rich in starch and carbohydrates.Both substances are converted into sugar in the blood.
dietary products
Many weight loss products contain large amounts of chemicals and undergo various unnatural processes during their production.I don't think one should consume this product and would be better off focusing on more natural products that ideally consist of one ingredient.
bad fat
Not all fats are created equal.Often, harmful oils are used in production and you should stay away from them.It’s best to read the ingredients and choose oils that contain olive or coconut oil in the ingredients rather than sunflower or palm oil.
Alcohol
Most alcoholic beverages contain high amounts of carbohydrates.Furthermore, we are all human and our willpower is weakened under the influence of alcohol.This weakening can be dangerous especially during the initial stages of the diet, when the new lifestyle is unusual for you and you crave sweet foods.
Sugar-free weight loss products
I've already written above about dietary products in general; they are often high in carbohydrates and various chemicals.Those so-called "sugar-free" foods present a separate danger because...the claim often hides fructose, agave syrup or maltitol, which have a glycemic index comparable to regular sugar.
So what can you eat?
Here is a list of foods you can eat regularly:
- meat
- Fish (including fatty fish)
- egg
- butter
- cheese
- Nuts and seeds
- Healthy vegetable oil
- avocado
- low carb vegetables
- Seasonings 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 will be an excellent source of protein and "good" fats.This isn’t the fat you see in processed foods, and it’s not bad for you!
egg
Eggs are not only a good source of high-quality protein and fat, but also a source of numerous trace elements.Don’t neglect the egg yolks!
butter
Not only is butter delicious, but it also provides you with plenty of saturated fat, making your diet more efficient.
cheese
Good natural cheese is a source of fat and protein and essentially free of carbohydrates (depending on the type of cheese).
Nuts and seeds
This is an excellent snack, rich in protein and micronutrients.However, not all nuts are created equal.Choose foods with the lowest carbohydrate content: pecans, macadamia nuts, almonds, Brazil nuts.A more economical option is peanuts, but they have a higher carbohydrate content, so you should monitor your consumption carefully.
Healthy vegetable oil
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 carbs and contain the same "good" fats as the vegetable oils listed above.Avocados have many other health benefits, but in the context of the keto diet, let’s focus on fat.
low carb vegetables
Almost all vegetables contain some amount of carbohydrates.Therefore, you need to know which substances are present in the least amount.Green vegetables are your go-to, but tomatoes, onions, and peppers (in moderation) are also great additions to your diet.
Seasonings and Sauces
Of course, you can use salt, pepper, and other spices to further diversify your menu.But be careful with store-bought mixes, some may contain sugar.The same goes for sauces - horseradish, mustard, many hot sauces all work perfectly together, but you have to say no to ketchup or barbecue sauce.
What do I have now that I only have at home?
Many people forget about their diet as soon as they find themselves going to a restaurant or cafe with friends.But why hamper your own health when you can find decent meat dishes at any dining venue (excluding vegan restaurants) and replace the high-carb side dishes with grilled vegetables or salads?
side effect
Yes, there are side effects because... your body will change significantly in a very short period of time.So, he naturally needs some time to adapt and adjust.
You've been eating a certain way your whole life, so your body may resist change at first.But that doesn’t mean you’ll always feel this way!
When you start a ketogenic diet, you may feel tired and sleepy.The body rebuilds and learns to receive energy from another source, so it's not surprising if it doesn't do this very efficiently for the first few days.
Some people experience sleep problems, nausea, and digestive issues initially.Again, after a short period of time, these symptoms should subside and your energy levels should return to normal.It happens that the symptoms do not go away, which is why you check that you are doing everything correctly; I will consider possible causes in another article.
Start burning fat instead of storing it
For those new to the ketogenic diet, this may seem a little confusing.Many people don't realize that their bodies use sugar as fuel.
Giving up sweets may not be difficult for some people, but carbs don't just enter our bodies in the form of candy and baked goods, and 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 ketogenic diet is definitely the way to go.If your blood sugar is at roughly the same level throughout the day, it will be easier for you to avoid overeating and monitor your diet.
What you need to remember is that the ketogenic diet is not a short-term way to lose a few pounds, it’s a lifestyle!