To follow the ketogenic diet, you need to eliminate all sweet and starchy foods from your diet and focus on fatty foods.This means that 60-70% of your daily energy should come from fat, 20-30% from protein, and only 10% from carbohydrates.Carbohydrate consumption is very important.Eat no more than 50 grams of food per day.Oddly enough, this rule must be followed regardless of daily calorie consumption and one's weight.
Fats are found in large amounts in meat, fish, lard, cheese, avocados, eggs, nuts and Greek yogurt.These products also contain high amounts of protein.Therefore, by consuming them, you can easily consume your daily requirement of this nutrient.On a ketogenic diet, you should get your carbs from vegetables, unsweetened berries, and fruits.This is necessary to obtain vitamins.Unfortunately, apart from sweets, the diet does not include the consumption of potatoes, cereals and pasta.Alcoholic beverages are prohibited.
How to lose weight on the ketogenic diet?
The body's main source of energy is carbohydrates.When a person consumes less than 50 grams of these nutrients per day, the body can become severely deficient throughout the day.As a result, the process of burning fat 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 provided, the body will look for a substitute.
How did he do it?The liver begins to produce ketone bodies from fatty acids.They absorb nutrients from the brain, muscles and other organs.As a result, the body begins to produce acetone in large quantities and a sweet taste appears in the breath.
Generally speaking, ketone bodies are continuously produced in the human body, but in small amounts.On this diet, their production increases several times.This process is called nutritional ketosis.It is not dangerous to our health.
In the state of ketosis, the body begins to eliminate fat reserves.At the same time, there is no need to reduce the caloric content of food.Due to lack of glucose, insulin production decreases.All of these help burn fat.
Additionally, a ketogenic diet can cause a person’s appetite to decrease.There’s no burning desire to burst out and eat the entire refrigerator.
Different Types of Ketogenic Diets
Experts have identified several variations of this diet:
- SKD or standard.This diet contains almost no carbohydrates.It is based on the following nutritional ratios: 75% fat, 20% protein and only 5% carbohydrates.
- CKD or circulation.Involves consuming large amounts of carbohydrates on a regular basis.
- NKD or Directional.Involves consuming carbohydrates before and after exercise.
- High protein ketogenic diet.Very similar to SKD.It is recommended that the diet follow the following proportions: 60% fat, 35% protein, 5% carbohydrate.
As we all know, there are only two ketogenic diets actively studied by nutritionists-SKD and high-protein ketogenic diet.CKD and NKD are considered progressive diets; until recently, this diet was only practiced by professional athletes and bodybuilders.
Ketogenic diet menu for the week
This weekly meal plan is perfect for both men and women.
first day
Breakfast: A cup of green tea, a cup of Greek yogurt
Lunch: Vegetable salad and boiled chicken slices
Dinner: Tomato and cucumber salad.Use olive oil as a dressing.
the next day
Breakfast: Greek yogurt and a handful of almonds
Lunch: Low-fat chicken soup with meat cubes
Dinner: Tomato and cucumber salad with olive oil and a bit of hard cheese
The third 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
The fourth day
Breakfast: Greek yogurt and hard cheese
Lunch: Salmon fillet with broccoli
Dinner: Scrambled eggs with green salad
fifth day
Breakfast: Scrambled eggs and a glass of tomato juice
Lunch: Grilled fatty fish and feta cheese
Dinner: Tomato and cucumber salad with olive oil
The sixth day
Breakfast: cottage cheese (homemade) and a glass of kefir
Lunch: Braised pork ribs with fresh cucumber
Dinner: Boiled cod fillet and hard cheese
Day 7
Breakfast: grilled fish fillet and homemade cheese
Lunch: Scrambled eggs with a bit of bacon and hard cheese
Dinner: Grilled salmon fillet with green salad.
This menu is aimed at reducing the amount of body fat and it is designed for one week.You can't stick to a diet like this for long.It is necessary to regularly add large amounts of carbohydrates to the diet.This is necessary to maintain good health.
Experts in the field of nutrition gather togetherSeveral options for keto acid for pregnant women.This is one of them:
Breakfast: Homemade cheese, ham sandwich and green tea
Snack: boiled chicken or beef
Lunch: Borscht
Dinner: Steamed Pork Steak and Vegetable Salad
For expectant mothers, it is very important to pay attention to breakfast.It should be dense and satisfying.The diet should be distinguished by its variety and balance.The principles of the keto diet allow you to meet all of these requirements.Meals are scheduled a day in advance and can be repeated throughout the week.
period
How long can you stick to the ketogenic diet?It all depends on your health and goals.But to get noticeable results, experts recommend sticking with it for at least a month.This is because the body needs two weeks to adapt.
Foods to avoid
All foods high in carbohydrates should be eliminated from the diet.on a ketogenic dietbanned listfall:
- Sugary products: ice cream, juice, chocolate, biscuits, etc.;
- Pasta, rice, cereals, etc.;
- peas, broad beans, chickpeas and other legumes;
- Fruit, except a few berries;
- Potatoes, sweet potatoes, parsnips, and other root vegetables;
- meals and low-fat foods;
- ready-made sauces and seasonings;
- Alcohol;
Pay attention to the carbohydrate content of the product and read the ingredients.
food to eat
existBasics of the ketogenic dietThe following products should be included:
- Meat: chicken, beef, pork, sausage, ham, bacon, turkey, etc.;
- Fatty fish: salmon, tuna, mackerel;
- egg;
- Oils (olive oil, flaxseed oil, coconut oil);
- Cream and cheese (preferably raw);
- nut;
- avocado;
- natural seasonings;
- All types of lettuce and green vegetables.
Using a single product (one ingredient) in your diet is most effective.You can combine several.For example, steak with salad greens, eggs and bacon.
Healthy keto snacks
Sometimes hunger strikes unexpectedly and there is still a lot of time before the planned meal time.In times like these, snacks can help us get through it.The ketogenic diet can offer the following options as non-main meals:
- a fatty piece of fish or meat;
- natural cheese;
- a handful of nuts;
- a few hard-boiled eggs;
- a small portion of dark chocolate;
- Strawberries and cream;
- Greek yogurt;
As a snack, you can use a small selection of ready-made dishes from the menu.
How to switch to a ketogenic diet?
Giving up carbs isn't easy.On this diet, a phenomenon called "keto flu" can occur.A person may experience drowsiness, chills, and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases, they can last for a considerable period of time.It sometimes takes up to six months for the body to adjust to a new diet.All of these are individual and depend on each person's eating habits and level of excess weight.
Nutritionists remind that it is necessary to switch to such nutritional products under the supervision of a doctor, monitor tests and take vitamin and mineral complexes.The truth is, the ketogenic diet removes a lot of water from the body.At the same time, the body also loses a certain amount of nutrients.It is necessary to replenish them.
advantage
Why does the ketogenic diet have so many followers?It is understood that it is recommended not only by experts but also by the public.This is due to a number of reasons:
- Significant weight loss.People on this diet can successfully lose fat without cutting back on calories.Not only nutritionists, but also professional athletes are talking about this issue.At the same time, muscle mass is preserved.This is very important for athletes.
- Feeling of satiety.Followers of this diet do not suffer from hunger.This is due to adequate calories in the diet.
- Diabetes Prevention.When you give up carbs, your blood sugar levels will decrease.Type 2 diabetes may occur due to a genetic predisposition due to the presence of sugar.
- Blood pressure and cholesterol levels are normalized.This is mainly due to weight loss.
- Brain activity is increased.Ketones help improve concentration.
- Improvement in skin condition was observed.She looks neater and looks shinier.
Additionally, the keto diet is used to treat epilepsy in children.Doctors say that with its help, the number of attacks is reduced and the duration of the disease is milder.This allows you to reduce your baby's dose of medication.
defect
In addition to its advantages, the ketogenic diet has many disadvantages.All of these are related to the side effects that occur when you give up carbs and enter ketosis.This phenomenon is called keto flu.Symptoms may be:
- Gastrointestinal problems (heartburn, bloating, nausea, etc.);
- fatigue;
- drowsiness;
- Headache;
- twitch.
It should be noted that such side effects can occur with other diets.Because any weight loss diet involves reducing carbohydrate intake.
After the body's functions are reorganized, unpleasant symptoms disappear.To reduce side effects, you should gradually reduce the amount of carbohydrates in your diet.
Who should not use this diet?
Please understand that the ketogenic diet is not for everyone.There is a reason for this.Regardless, you should consult your doctor before going on a diet.Experts will help you create a complete nutrition plan.He will be able to take into account the personal characteristics of your health.There are taboos on the ketogenic diet:
- For chronic diseases of the gastrointestinal tract;
- For diabetes;
- any liver problems;
- For cardiovascular disease.
In addition, teenagers, the elderly, pregnant and breastfeeding women are not recommended to adhere to such a diet.
Keto Diet for Diabetics and People at Risk for Diabetes
Type 2 diabetes involves severe changes in metabolism, high blood sugar levels and problems with insulin production.
The ketogenic diet can help you lose weight.This has a positive impact on the course of the disease.
One study found that this diet improved insulin sensitivity by 75%.During the trial, seven of the 21 participants were able to stop taking the medication.
Additionally, another group of participants lost eleven kilograms of total body weight on the ketogenic diet.And on a high-carbohydrate diet - only seven kilograms.
The study also showed that 95% of participants in the ketogenic group were able to stop taking their diabetes medications.On the high-carbohydrate diet, this number was reduced by 33%.
Denis Borisov’s Ketogenic Diet
Denis Borisov is a famous bodybuilder.He developed a set of exercises designed to reduce fat levels and increase muscle mass.Dennis didn’t forget about nutrition.His advice is suitable for both men and women.
This person has been living a healthy lifestyle for a long time and works hard on himself every day.But Dennis isn’t just about training;The man constantly monitors his nutritional status.His goal is to achieve results that will last for many years.To do this, fat reserves must be eliminated.Going to the gym for three months and then giving up is not the best option.You need to exercise and eat right throughout your life.Girls turn to fitness trainers to lose weight more often than men, so below we'll consider dietary options for women.
The bodybuilder developed five principles.All of these help reduce fat stores:
first principles
Create a nutrition plan.Experts believe that girls are more likely to achieve their ideal body shape.To do this, you need to increase energy in some places and lose weight in others.The key to success is a well-designed diet.Dennis recommends following a ketogenic diet.It is worth eliminating foods such as bread, pasta, sugar, milk, cereals, potatoes, etc. from your diet.And prioritize green vegetables, meat, fish, eggs, nuts and dairy products.
second principle
Denis Borisov recommends paying attention to personal characteristics when creating a menu.A person weighing 60 kg cannot eat exactly the same as a person weighing 100 kg.Therefore, you need to consider your weight and goals when cutting calories.The thing to remember is that you have to consume more calories than you consume.
third principle
Strength exercises should be performed during training.One of the most effective methods is the barbell squat.With it, you can create a beautiful butt.So don't be afraid to squat.
Fourth principle
It's worth noting that you need to use weights during training to get good results.Barbells and dumbbells are great for this move.Many girls are afraid of pumping up and neglect these fitness programs.Strength exercises help build a beautiful figure and help burn fat.Through such training, you will achieve an elegant and toned body.This will increase your self-confidence.
Fifth principle
You need to keep exercising and eating right.The key to success is regularity.Training once a week is not enough to achieve the desired results.You need to focus on your goals and not be lazy.
Dennis is one of the most famous athletes and coaches.She has been helping people realize their dreams for years.His technique is based on strength training and the ketogenic diet.A large number of satisfied customers attest to its effectiveness.But what do nutritionists think about this?
Expert opinion
Experts urge caution when following a ketogenic diet.This diet is considered one of the most dangerous.This type of diet can have a negative impact on your health.Ketoacidosis may occur if large amounts of protein are consumed.This phenomenon is fatally dangerous.Therefore, carefully monitor the amount of protein you consume.Due to its aggressive nature, the ketogenic diet cannot be considered a healthy diet.
This diet is used in the treatment of other ailments for therapeutic purposes.The 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.Therefore, be sure to consult your doctor before switching to it.
keto diet recipes
Below you’ll find a collection of delicious and easy recipes that are suitable for the ketogenic diet.
Chicken Casserole with Feta Cheese and Olive Pesto
For four servings, you will need:
- Chicken fillet – 680 g;
- olive oil;
- Cream – 350 ml;
- Pesto – 85 g;
- marinated olives;
- Feta cheese – 230 g;
- garlic;
- pepper and salt.
Prepare:
First, preheat the oven to two hundred degrees.Cut the chicken tenders into cubes and fry in the skillet until golden brown.In another bowl, combine pesto with cream.Place the chicken, garlic, olives and cheese in a baking dish and top with the sauce from the bowl.Place in oven and bake for 25 minutes.
Cauliflower Cream Soup
raw material:
- Chicken stock - 150 ml;
- Cream – 30 ml;
- Cauliflower – 200 g;
- Butter - 30g;
- onion;
- hard cheese;
- Salt.
Prepare:
Cut the onion into small pieces and fry in a frying pan until golden brown.Cook the cauliflower in a nearby pan.Heat the broth, add the cream and sauté the onions.Grind the cooked cabbage in a blender.Add the resulting mass to the broth, add grated cheese.Cook all this over low heat for about 10 minutes.We recommend adding some seasoning.
Ginger Roast Beef
For one serving you will need:
- steak;
- onion;
- garlic;
- olive oil;
- Tomato – 1 piece;
- Grated ginger - half a teaspoon;
- Apple cider vinegar - two tablespoons;
- pepper and salt.
Prepare:
Fry steak in skillet.Once the meat is browned on both sides, add the tomatoes, garlic, and onions.In another container, combine ginger with salt, pepper, and vinegar.Gradually pour all this into the frying pan.Close the lid.After the liquid evaporates, start eating.
4 egg omelette
raw material:
- Eggs – 4;
- Smoked pork - 120g;
- Hard cheese – 60g;
- Dried white mushrooms – 30 g;
- olive oil;
- Salt.
Prepare:
Soak the mushrooms in hot water until soft, then cut into strips.Beat the eggs and heat the skillet.Gradually pour the egg mixture into the heated vessel with butter and add the mushrooms and cheese.
Broccoli and Cheese Casserole
raw material:
- Broccoli – 200 g;
- a pair of eggs;
- onion;
- Hard cheese – 40g;
- butter;
- Cream - 50ml;
- Salt.
Prepare:
Cook broccoli in salted water.After 15 minutes, place in a colander.Cut the onion into small rings and fry in a frying pan until golden brown.Place the broccoli in a container and after a few minutes pour in the beaten eggs.In a bowl, combine cream and cheese.Add the resulting sauce to the pan.Cover and simmer for about ten minutes.
Spinach salad with cheese and nuts
raw material:
- Spinach - 160g;
- Hard cheese – 60g;
- Nuts (optional) – 40 g;
- bacon;
- olive oil;
- Salt.
Prepare:
Add the chopped bacon to the heated skillet and fry until golden brown.Grate the cheese and chop the spinach.Place all ingredients in a bowl and sprinkle with nuts.Use olive oil as a dressing.
Mackerel with vegetables
raw material:
- Mackerel - 600g;
- Tomatoes – 2 pieces;
- lemon;
- Carrots – 2 pieces;
- onion;
- Herbs de Provence;
- Salt.
Prepare:
Rub fish carcasses with herbs de Provence.Chop all the vegetables and add them to the mackerel.Let it all sit for an hour.Preheat the oven to two hundred degrees and bake the fish there for forty minutes.
Asparagus and Broccoli
raw material:
- Broccoli – 400 g;
- Cream (must be full fat) - 100ml;
- Eggs - 4;
- onions – 100 g;
- butter;
- Salt.
Prepare:
Cook broccoli in salted water.After 15 minutes, filter.Add the ring-cut onions to the skillet and sauté until golden brown.Then add the cabbage and onions to the heated container.Fry all this for about five minutes.Add eggs and stir.
Omelet with cheese and bacon
raw material:
- a pair of eggs;
- Hard cheese – 40g;
- Dried white mushrooms - 15 grams;
- Bacon – 70g;
- olive oil;
- Salt.
Prepare:
Pre-soak the porcini mushrooms in hot water.They should get wet.When they are soft, cut them into strips.Place the beaten eggs into the heated skillet.Add mushrooms and bacon (chopped).Sprinkle grated cheese on top.Cover and cook all ingredients for the dish for about ten minutes.
Mackerel in the oven
raw material:
- Mackerel – 300g;
- One fresh tomato;
- a bow;
- Seasonings - Turmeric and Herbs de Provence;
- half a fresh lemon
- grated ginger;
- Salt.
Prepare:
Rub the cut mackerel carcasses with the spices.Fill it with chopped vegetables.Then wrap the mackerel in foil and place it on a baking sheet in the oven.Bake at 200 degrees for forty minutes.
As you can see, all of these recipes are suitable for the ketogenic diet.They are easy to prepare; the ingredients used are simple.You'll love the taste of these dishes.Bon Appetit!