Keto diet

To follow a ketogenic diet, you must 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 can consume a maximum of 50 grams per day.It is interesting that this rule must be followed regardless of the daily calorie consumption and your own body weight.

A lot of fat is found in meat, fish, lard, cheese, avocados, eggs, nuts, and Greek yogurt.These products also contain a lot of protein.Therefore, by eating these, you can easily consume the daily requirement of this nutrient.During the ketogenic diet, carbohydrates should be taken from vegetables, unsweetened berries and fruits.This is necessary to obtain vitamins.Unfortunately, in addition to sweets, potatoes, cereals and pasta are not included in the diet.Consumption of alcoholic beverages is prohibited.

How to lose weight on a keto diet?

Carbohydrates are the body's main source of energy.If a person consumes less than 50 grams of these nutrients per day, a serious deficiency occurs within a day.As a result, the fat burning process starts.The body begins to use fatty acids as fuel.

However, active brain activity requires the presence of glucose in the blood.If this material is not delivered, the organization will look for a replacement.

How do you do this?The liver begins to produce ketone bodies from fatty acids.They take on the nutrition of the brain, muscles and other organs.As a result, the human body begins to produce acetone in increased quantities, and sweetness appears in the breath.

In general, ketones are continuously produced in the human body, but in very small amounts.On this diet, their production increases several times.This process is called nutritional ketosis.It is not dangerous to our health.

In a state of ketosis, the body begins to get rid of fat reserves.At the same time, it is not necessary to reduce the calorie content of food.Due to the lack of glucose, insulin production decreases.All this helps in burning fat.

Also, a person's appetite decreases on a keto diet.No strong urge to break out and eat the entire fridge.

Different types of ketogenic diets

Experts identify several types of this diet:

1. SKD or standard.The diet on this diet contains almost no carbohydrates.It is based on the ratio of the following nutrients: 75% fat, 20% protein and only 5% carbohydrates.
2. CKD or cyclic.It involves the periodic consumption of large amounts of carbohydrates.
3. NKD or controlled.It includes the consumption of carbohydrates before and after exercise.
4. High protein ketogenic diet.Very similar to SKD.We recommend 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 versions of ketogenic diets - the SKD and the 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.

Day 1

Breakfast: a cup of green tea, a glass of Greek yogurt

Lunch: green salad and boiled chicken fillet

Dinner: tomato-cucumber salad.Use olive oil as a dressing.

Day 2

Breakfast: Greek yogurt and a handful of almonds

Lunch: low-fat chicken soup with pieces of meat

Dinner: tomato and cucumber salad with olive oil and a little hard cheese

Day 3

Breakfast: hard cheese and a cup of green tea

Lunch: Scrambled eggs with a little bacon and fresh cucumber

Dinner: Steamed broccoli and feta cheese

Day 4

Breakfast: Greek yogurt and hard cheese

Lunch: salmon fillet with broccoli

Dinner: scrambled eggs with green salad

Day 5

Breakfast: scrambled eggs and a glass of tomato juice

Lunch: fried fatty fish and feta cheese

Dinner: tomato and cucumber salad with olive oil

Day 6

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

Lunch: steamed pork ribs with fresh cucumber

Dinner: boiled pollock fillet and hard cheese

Day 7

Breakfast: fried fish fillet and homemade cottage cheese

Lunch: scrambled eggs with some bacon and hard cheese

Dinner: fried salmon fillet with green salad.

This menu is aimed at reducing body fat and is designed for one week.You cannot stick to such a diet for long.Occasionally, large amounts of carbohydrates should be added to the diet.This is necessary to maintain health.

Nutrition specialists were assembledmany options for ketoration 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 steak and green salad

It is very important for expectant mothers to pay attention to breakfast.It should be thick and satisfying.The diet should be varied and balanced.The basic principles of the keto diet allow you to meet all 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 for visible results, experts recommend following it for at least a month.This is due to the fact that the body needs two weeks to adapt.

Foods to avoid

All foods high in carbohydrates should be excluded from the diet.On a ketogenic dietbanned listit rains:

• products containing sugar: ice cream, fruit juices, chocolate bars, cakes, etc.;
• pasta, rice, cereals, etc.;
• peas, beans, chickpeas and other legumes;
• fruits, except some berries;
• potatoes, sweet potatoes, parsnips and other root vegetables;
• diet and low-fat foods;
• ready-made sauces and spices;
• alcohol;

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

Food to eat

TENDONthe basis of the ketogenic dietIt should contain the following products:

• meat: chicken, beef, pork, sausage, ham, bacon, turkey, etc.;
• fatty fish: salmon, tuna, mackerel;
• egg;
• oils (olive, linseed, coconut);
• cream and cheeses (preferably unprocessed);
• nuts;
• avocado;
• natural spices;
•  all kinds of salads and green vegetables.

It is most effective if you 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.During such periods, snacks help us.The ketogenic diet may offer the following options as non-main meals:

• a piece of fatty fish or meat;
• natural cheeses;
• a handful of walnuts;
• a couple of boiled eggs;
• small amount of dark chocolate;
•  strawberries and cream;
• Greek yogurt;

As a snack, you can use small portions of ready meals from the menu.

How to switch to a ketogenic diet?

Giving up carbs won't be easy.During such a diet, a phenomenon called "keto flu" can occur.A person experiences drowsiness, chills and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases, they can continue for quite a long time.It sometimes takes up to six months for the body to adapt to a new diet.All this is very individual and depends on the person's eating habits and degree of overweight.

Nutritionists remind that it is necessary to switch to this type of nutrition under the supervision of doctors, monitor tests, and take vitamin and mineral complexes.The fact is that during the ketogenic diet, a lot of water is lost from the body.Along with this, the body loses a certain amount of nutrients.It is necessary to replace them.

Advantages

Why does the ketogenic diet have so many followers?It is well known that it is recommended not only by experts, but also by public figures.There are many reasons for this:

• noticeable weight loss.Without cutting calories, people following such a diet manage to lose fat.Not only nutritionists, but also professional athletes talk about it.At the same time, it is possible to preserve muscle mass.This is very important for athletes.
• a feeling of satiety.Followers of this diet do not suffer from hunger.This is due to the fact that there are enough calories in the diet.
• diabetes prevention.If you cut out carbs, your blood sugar will drop.In addition to a genetic predisposition, type 2 diabetes mellitus can also occur due to sugar.
• blood pressure and cholesterol levels normalize.The reason for this is primarily weight loss.
• Brain activity increases.Ketones improve concentration.
• an improvement in the condition of the skin can be observed.It will look more well-groomed and more radiant.

In addition, the keto diet is used to treat epilepsy in children.Doctors say that with its help, the number of seizures decreases and the course of the disease is milder.This makes it possible to reduce the dose of medicine for infants.

Errors

In addition to its advantages, the ketogenic diet also has many disadvantages.All have side effects that occur when you give up carbs and enter ketosis.This phenomenon is called the keto flu.Symptoms may include:

• gastrointestinal problems (heartburn, bloating, nausea, etc.);
• fatigue;
• drowsiness;
• headache;
• convulsions.

It should be noted that such side effects occur with other diets.Because all weight loss diets involve reducing the amount of carbohydrates you eat.

Unpleasant symptoms disappear after the transformation of the body's functioning.To alleviate the side effects, you should gradually reduce the amount of carbohydrates in your diet.

Who should not use this diet?

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

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

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

Keto diet for diabetics and those at risk

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

A ketogenic diet can help you lose weight.This has a positive effect on the course of the disease.

One study showed that this diet increased insulin sensitivity by 75%.During the study, seven of the twenty-one participants managed to stop taking the medication.

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

This study also showed that 95% of those in the ketogenic group were able to stop taking diabetes medications.In the case of a high-carbohydrate diet, this figure was 33% lower.

Keto diet by Denis Borisov

Denis Borisov is a famous bodybuilder.He developed a whole series of exercises to reduce fat levels and increase muscle mass.Denis did not forget about nutrition.His recommendations are suitable for both men and women.

This person has been living a healthy lifestyle for a long time and tries to work on himself every day.But Denis doesn't just focus on training;the man constantly monitors his diet.It strives for long-lasting results.For this, it is absolutely necessary to get rid of fat reserves.Going to the gym for three months and then stopping is not the best option.You should exercise and eat right throughout your life.Girls turn to fitness trainers more often than men to lose weight, so below we will consider a decent non-diet option.

The bodybuilder developed five basic principles.All of them help to reduce fat reserves:

First principle

Compilation of a nutrition program.The specialist believes that it is easier for girls to achieve an ideal body.To do this, you need to pump up in some places and lose weight in others.The key to success is a well-planned diet.Denis recommends a ketogenic diet.It is worth removing foods such as bread, pasta, sugar, milk, cereals, 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 preparing the menu.A 60-kilogram person cannot eat exactly as much as a 100-kilogram person.Therefore, you should cut calories based on your weight and goals.Remember that you need to burn more calories than you consume.

Third principle

Strengthening exercises should be performed during training.One of the most effective is squatting with dumbbells.You can use it to shape beautiful popsicles.So don't be afraid to squat.

Fourth principle

It is worth noting that weights should be used during training for good results.Dumbbells and barbells are great for this.Many girls are afraid to pump up and neglect these fitness tools.Strength exercises help you build a nice figure and help you burn fat.As a result of such training, you will get an elegant, toned body.This will increase your confidence.

Fifth principle

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

Denis is one of the most famous athletes and coaches.It has been helping people achieve the figure of their dreams for years.His technique is based on strength training and a ketogenic diet.The large number of satisfied customers confirms its effectiveness.But what do nutritionists think about this?

Expert opinion

Experts advise caution when following the ketogenic diet.This diet is considered one of the most dangerous.This diet can have a negative effect on your health.Ketoacidosis can occur with high protein intake.This phenomenon contains a deadly danger.Therefore, carefully monitor the amount of protein you eat.The ketogenic diet is not 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 people with epilepsy, autism and Alzheimer's disease.

Some nutritionists believe that the ketogenic diet is not suitable for healthy people.Therefore, before switching to it, be sure to consult your doctor.

Recipes for the keto diet

Below you will find delicious and easy recipes 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 ml;
• pesto - 85 grams;
• marinated 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.Mix the pesto with the cream in a separate bowl.Put the chicken with the garlic, olives and cheese in a baking pan and pour the sauce over it from the bowl.Place in the oven and bake for 25 minutes.

Creamy soup with cauliflower

Ingredients:

• chicken broth - 150 ml;
• cream - 30 ml;
• cauliflower - 200 grams;
• butter - 30 grams;
• onion;
• hard cheese;
• salt.

Preparation:

Cut the onion into small cubes and fry in a pan until golden brown.Cook the cauliflower in a nearby pan.Heat the soup, add the cream and the sauteed onion.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 spices.

Roast beef with ginger

For one serving you will need:

• beef steak;
• onion;
• garlic;
• olive oil;
• tomatoes - 1 piece;
• ground ginger - half a teaspoon;
• apple cider vinegar - two tablespoons;
• pepper and salt.

Preparation:

Fry the steak in a pan.When the meat is browned on both sides, add the tomatoes, garlic and onions.In a separate bowl, mix the ginger with salt, pepper and vinegar.Pour all this gradually into the pan.Cover with a lid.After the liquid has evaporated, start eating.

4 egg omelette

Ingredients:

• eggs - 4 pieces;
• smoked pork - 120 grams;
• hard cheese - 60 grams;
• dried white mushroom - 30 grams;
• olive oil;
• salt.

Preparation:

Soak the mushrooms in hot water, and when they have softened, cut them into strips.Beat the eggs and heat the pan.Gradually pour the egg mixture into a heated pot with butter, add the mushrooms and cheese.

Broccoli and cheese casserole

Ingredients:

• broccoli - 200 grams;
• a couple of eggs;
• onion;
• hard cheese - 40 grams;
• butter;
• cream - 50 ml;
• salt.

Preparation:

Boil the broccoli in salted water.After 15 minutes, put it in a colander.Cut the onion into small rings and fry until golden brown in a pan.Add the broccoli to the pot, after a few minutes pour the beaten egg over the whole thing.Mix the cream and cheese in a bowl.Add the resulting sauce to the pan.Cover and simmer for about ten minutes.

Spinach salad with cheese and walnuts

Ingredients:

• spinach - 160 grams;
• hard cheese - 60 grams;
• nuts (any) - 40 grams;
• bacon;
• olive oil;
• salt.

Preparation:

Place the finely chopped bacon in a preheated pan and fry until golden brown.Grate the cheese and chop the spinach.Put all the ingredients in a bowl and sprinkle with walnuts.Use olive oil as a dressing.

Mackerel with vegetables

Ingredients:

• mackerel - 600 grams;
• tomatoes - 2 pieces;
• citron;
• carrots - 2 pieces;
• onion;
• Herbs of Provence;
• salt.

Preparation:

Rub the split fish with herbs de Provence.Cut all the vegetables into small pieces and fill the mackerel with them.Let it sit for an hour.Preheat the oven to two hundred degrees, put the fish there and bake for forty minutes.

Asparagus Broccoli

Ingredients:

• broccoli - 400 grams;
• cream (necessarily full fat) - 100 ml;
• eggs - 4 pieces;
• onion - 100 grams;
• butter;
• salt.

Preparation:

Boil the broccoli in salted water.Filter after 15 minutes.Sauté the onion cut into rings in a pan until golden brown.Then add cabbage to the heated pot with the onion.All this is baked for about five minutes.Add egg and mix.

Omelet with cheese and bacon

Ingredients:

• a couple of eggs;
• hard cheese - 40 grams;
• dried white mushroom - 15 grams;
• bacon - 70 grams;
• olive oil;
• salt.

Preparation:

Soak the porcini in hot water beforehand.They need to get wet.When they are soft, cut them into strips.Place the beaten eggs in a preheated pan.Add the mushrooms and bacon (chopped into small pieces).Sprinkle the whole thing with grated cheese on top.All the ingredients of the pot are steamed under the lid for about ten minutes.

Mackerel in the oven

Ingredients:

• mackerel - 300 grams;
• one fresh tomato;
• a bow;
• spices - turmeric and Provencal herbs;
• half a fresh lemon
• ground ginger;
• salt.

Preparation:

Rub the cut mackerel carcass with spices.Fill with chopped vegetables.Then wrap the mackerel in aluminum foil and place in the oven on a baking sheet.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 make;the ingredients used are simple.You will surely like the taste of these dishes.Enjoy your appetite!