Keto diet

To follow a ketogenic diet, you need to eliminate all sweets and starchy foods from your diet and focus on fatty foods.This means that you should get 60-70% of your daily energy from fat, 20-30% from protein and only 10% from carbohydrates.The amount of carbohydrates consumed is of great importance.You are not allowed to eat more than 50 grams per day.What is strange is that this rule must be adhered to regardless of calorie consumption per day and your own weight.

A lot of fat is found in meat, fish, lard, cheese, avocado, eggs, nuts and Greek yogurt.These products also contain a lot of protein.Therefore, you can easily meet your daily requirement of this nutrient by consuming it.On a ketogenic diet, you should consume carbohydrates from vegetables, unsweetened berries and fruits.This is necessary to preserve vitamins.Unfortunately, in addition to sweets, the consumption of potatoes, cereals and pasta is not part of the diet.It is forbidden to drink alcoholic beverages.

How do you lose weight on a keto diet?

The most important source of energy for the body is carbohydrates.If a person consumes less than 50 grams of these nutrients per day, a serious deficiency will develop in the body within a day.This begins the process of burning fat.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 replacement.

How does he do that?The liver begins to produce ketone bodies from fatty acids.They provide nutrition for the brain, muscles and other organs.As a result, the human body begins to produce acetone in increased quantities and sweetness occurs in the breath.

In general, ketones are constantly produced in the human body, but in very small quantities.With 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 break down fat reserves.At the same time, it is not necessary to reduce the calorie content of food.Due to a lack of glucose, insulin production decreases.All of this helps burn fat.

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

Different types of ketogenic diet

Experts identify several variants of this diet:

1. SKD or standard.The diet of this diet contains almost no carbohydrates.It is based on the following nutrient ratio: 75% fat, 20% protein and only 5% carbohydrates.
2. CKD or cyclic.Involves regular consumption of large amounts of carbohydrates.
3. NKD or directed.Involves consuming carbohydrates before and after training.
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 ketogenic diets - SKD and high-protein keto diet.CKD and NKD are considered progressive diets;Until recently, only professional athletes and bodybuilders followed such a diet.

Keto diet menu for the week

This weekly meal plan is perfect for both men and women.

1 day

Breakfast: a cup 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: Salad of tomatoes and cucumbers, dressed with olive oil, some hard cheese

3rd day

Breakfast: some hard cheese and a cup of green tea

Lunch: scrambled eggs with some 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 fatty fish and feta cheese

Dinner: Tomato and cucumber salad dressed with olive oil

6th day

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

Lunch: braised pork ribs with fresh cucumber

Dinner: boiled pollack 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 designed for a week.You can't keep up such a diet for long.It is necessary to regularly add large amounts of carbohydrates to the diet.This is necessary to maintain health.

Specialists in the field of nutrition were brought togetherSeveral options for ketoracion for pregnant women.Here is one of them:

Breakfast: homemade cottage cheese, ham sandwich and green tea

Snack: boiled chicken or beef

Lunch: Borscht

Dinner: steamed schnitzel and green salad

It is very important for expectant mothers to pay attention to breakfast.It should be dense and filling.The diet should be characterized by variety and balance.The principles of the keto diet allow you to meet all of these requirements.Meals are planned a day in advance and can be repeated throughout the week.

Length of time

How long can you stay on a ketogenic diet?It all depends on your health and goals.However, for visible results, experts recommend using it for at least a month.This is because the body needs two weeks to adapt.

Foods to avoid

All carbohydrate-rich foods should be eliminated from the diet.On a ketogenic diet inProhibited listfall:

• sugary products: ice cream, juices, chocolate bars, cookies, etc.;
• pasta, rice, cereal, etc.;
• peas, beans, chickpeas and other legumes;
• fruits, except a small number of berries;
• potatoes, sweet potatoes, parsnips and other root vegetables;
• dietary and low-fat foods;
• ready-made sauces and spices;
• Alcohol;

Pay attention to the carbohydrate content of the products and read the ingredients.

Food to eat

INBasis of the ketogenic dietThe following products should be included:

• Meat: chicken, beef, pork, sausages, ham, bacon, turkey, etc.;
• fatty fish: salmon, tuna, mackerel;
• eggs;
• oils (olive, linseed, coconut oil);
• cream and cheese (preferably unprocessed);
• nuts;
• Avocado;
• natural spices;
•  all kinds of salad and green vegetables.

The most effective way is to use a mono-product (one ingredient) in your diet.You can combine several.For example steak with green salad, eggs and bacon etc.

Healthy ketogenic snacks

There are times when the feeling of hunger comes unexpectedly and there is still a lot of time until the planned meal.In such times, snacks help us.The ketogenic diet can offer the following options as side meals:

• a piece of fatty fish or meat;
• natural cheese;
• a handful of nuts;
• a few boiled eggs;
• small portion of dark chocolate;
•  strawberries and cream;
• Greek yogurt;

As a snack, you can use small portions of a ready-made dish from the menu.

How do you switch to a ketogenic diet?

Giving up carbohydrates won't be easy.Such a diet can cause a phenomenon called “keto flu”.A person suffers from drowsiness, chills and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases they can last for a long period of time.The body's adaptation to a new diet sometimes takes up to six months.This is all very individual and depends on your eating habits and the extent of your excess weight.

Nutritionists remind that it is necessary to switch to this type of diet under medical supervision, monitor tests and take vitamin and mineral complexes.The fact is that a ketogenic diet removes a lot of water from the body.As a result, the body loses a certain amount of nutrients.There is a need to replenish them.

Advantages

Why does the ketogenic diet have so many followers?It is known to be recommended not only by experts but also by the public.This has several reasons:

• noticeable weight loss.Without cutting calories, people following this diet manage to lose fat.Not only nutritionists talk about this, but also professional athletes.At the same time it is possible to maintain muscle mass.This is very important for athletes.
• Feeling of satiety.Followers of this diet do not suffer from hunger.This is due to the sufficient calorie intake in the food.
• Diabetes prevention.If you avoid carbohydrates, your blood sugar levels will drop.Due to sugar, type 2 diabetes mellitus can occur if there is a genetic predisposition.
• Blood pressure and cholesterol levels are normalized.This is primarily due to weight loss.
• There is an increase in brain activity.Ketones help improve concentration.
• An improvement in the condition of the skin is observed.She looks more well-groomed and shiny.

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

Defects

In addition to the advantages, the ketogenic diet also has a number of disadvantages.They all come with side effects that occur when you cut out carbohydrates and go into ketosis.This phenomenon is called keto flu.Its symptoms can be:

• Problems with the gastrointestinal tract (heartburn, bloating, nausea, etc.);
• Fatigue;
• Sleepiness;
• Headache;
• cramps.

It should be noted that such side effects also occur with other diets.Because with any weight loss diet, the amount of carbohydrates consumed must be reduced.

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

Who shouldn't use this diet?

Please understand that the ketogenic diet is not suitable for everyone.There are certain reasons for this.In any case, you should consult your doctor before starting a diet.A specialist will help you create a complete nutrition plan.He will be able to take into account the individual characteristics of your health condition.The ketogenic diet is contraindicated:

• for chronic diseases of the gastrointestinal tract;
• for diabetes;
• for liver problems;
• in cardiovascular diseases.

In addition, adolescents, the elderly, as well as pregnant and breastfeeding women are not recommended to follow such a diet.

Keto diet for diabetics and at-risk patients

Type 2 diabetes is associated with serious metabolic changes, high blood sugar levels and problems with insulin production.

The 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 study, seven of the 21 participants were able to stop taking their medication.

In addition, participants in another group were able to reduce their total weight by eleven kilograms thanks to the ketogenic diet.And with a high-carbohydrate diet – only seven kilograms.

This study also showed that 95% of participants in the ketogenic group were able to stop taking diabetes medications.With a high-carbohydrate diet it was 33% less.

Keto diet by Denis Borisov

Denis Borisov is a famous bodybuilder.He developed a whole series of exercises aimed at reducing fat and building muscle mass.Denis hasn't forgotten about nutrition.His recommendations are suitable for men and women.

This person has been leading a healthy lifestyle for a long time and tries to work on himself every day.But Denis doesn't just pay attention to training;The man constantly monitors his diet.His goal is results that last for many years.To do this, it is imperative to get rid of fat reserves.Going to the gym for three months and then quitting 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 will consider a diet option for the fairer sex.

The bodybuilder developed five principles.They all contribute to reducing fat reserves:

First principle

Creating a nutrition program.The specialist believes that it is easier for girls to achieve an ideal body.To do this, you need to inflate in some places and deflate in others.The key to success is a well-thought-out diet.Denis recommends a ketogenic diet.It is worth eliminating foods such as bread, pasta, sugar, milk, cereal, potatoes, etc. from your diet.And give preference to green vegetables, meat, fish, eggs, nuts and dairy products.

Second principle

Denis Borisov recommends paying attention to individual characteristics when creating a menu.A person weighing 60 kilograms cannot eat exactly the same as a person weighing 100 kilograms.Therefore, you need to reduce calories taking into account your own weight and goals.Remember that you need to burn more calories than you consume.

Third principle

Strength exercises should be performed during training.One of the most effective exercises is the barbell squat.With this you can shape beautiful buttocks.So don't be afraid to squat.

Fourth principle

It is worth noting that in training for a good result it is necessary to use weights.Barbells and dumbbells are ideal for this.Many girls are afraid to exercise and neglect these fitness items.Strength exercises help to shape a beautiful figure and burn fat.As a result of such training, you will get an elegant, toned body.This will increase your self-confidence.

Fifth principle

You need to constantly exercise and eat right.The key to success is regularity.Exercising once a week is not enough to achieve the desired result.You have to focus on your goal and not be lazy.

Denis is one of the most famous athletes and coaches.She has been helping people achieve their dream figure for many years.His technique is based on strength training and a ketogenic diet.A large number of satisfied customers confirm its effectiveness.But what do nutritionists think about it?

Expert opinion

Experts advise caution when following a ketogenic diet.This diet is considered one of the most dangerous.This diet can have a negative impact on your health.Ketoacidosis can occur with high protein intake.This phenomenon poses a deadly danger.Therefore, carefully monitor the amount of protein you consume.The ketogenic diet cannot be considered a healthy diet due to its aggressiveness.

This diet is used for therapeutic purposes in the treatment of other diseases.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 will find a selection of delicious and easy recipes that are 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, preheat the oven to two hundred degrees.Cut the chicken fillet into pieces and fry in a pan until golden brown.In a separate bowl, mix pesto with cream.Place the chicken with garlic, olives and cheese in a baking dish and pour the sauce from the bowl over it.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;
• onions;
• hard cheese;
• Salt.

Preparation:

Cut the onion into small cubes and fry in a pan until golden brown.Cook cauliflower in a pot nearby.Heat the broth, add cream and sautéed onions.Grind the cooked cabbage in a blender.Pour the resulting mass into the broth and add grated cheese.Let the whole thing cook over low heat for about 10 minutes.We recommend adding some spices.

Ginger roast beef

For one serving you need:

• beef steak;
• Onion;
• Garlic;
• Olive oil;
• Tomato – 1 piece;
• ground ginger – half a teaspoon;
• apple cider vinegar – two tablespoons;
• pepper and salt.

Preparation:

Brown the steak in a frying pan.Once the meat is browned on both sides, add tomatoes, garlic and onions.In a separate container, mix ginger with salt, pepper and vinegar.Pour everything into the pan little by little.Cover with a lid.After the liquid has evaporated, start eating.

Omelette with 4 eggs

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 once soft, cut into strips.Whisk the eggs and heat the frying 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, place in a colander.Cut the onion into small rings and fry in a pan until golden brown.Put the broccoli in the container and after a few minutes pour everything in with the beaten eggs.Mix cream and cheese in a bowl.Pour the resulting sauce into the pan.Cover and simmer 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 brown.Grate cheese, chop spinach.Place all ingredients in a bowl and sprinkle with nuts.Use olive oil as a dressing.

Mackerel with vegetables

Ingredients:

• Mackerel – 600 grams;
• Tomatoes – 2 pieces;
• Lemon;
• Carrots – 2 pieces;
• Onion;
• Provencal herbs;
• Salt.

Preparation:

Rub the fish carcass with Provencal herbs.Finely chop all the vegetables and stuff the mackerel with them.Let the whole thing stand for an hour.Preheat the oven to two hundred degrees, put the fish in it and bake for forty minutes.

Asparagus broccoli

Ingredients:

• Broccoli – 400 grams;
• Cream (necessarily full fat) – 100 milliliters;
• egg - 4 pieces;
• Onion – 100 grams;
• Butter;
• Salt.

Preparation:

Boil broccoli in salted water.Strain after 15 minutes.Fry the onions cut into rings in a pan until golden brown.Then add the cabbage with the onions to the heated container.Fry the whole thing for about five minutes.Add eggs and stir.

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:

Soak the porcini mushrooms in hot water beforehand.They should get wet.When they are soft, cut them into strips.Place beaten eggs in a heated frying pan.Add mushrooms and bacon (finely chopped).Sprinkle the whole thing with grated cheese.Simmer all the ingredients of the dish under the lid for about ten minutes.

Mackerel in the oven

Ingredients:

• Mackerel – 300 grams;
• a fresh tomato;
• a bow;
• Spices – turmeric and Provençal herbs;
• half a fresh lemon
• ground ginger;
• Salt.

Preparation:

Rub the sliced mackerel carcass with spices.Fill it with finely 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 will definitely like the taste of these dishes.Bon appetit!