Keto diet

To follow a ketogenic diet, you need to remove all sweets and starchy foods from your diet and focus on fatty foods.This means 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.It is curious that this rule must be followed regardless of daily calorie consumption and your own weight.

A lot of fats are found in meat, fish, lard, cheese, avocado, eggs, nuts and Greek yogurt.These products also contain a lot of protein.Therefore, by eating them, you can easily consume the daily requirement of this nutrient.On a ketogenic diet, you should get carbohydrates from unsweetened vegetables, berries, and fruits.This is necessary to obtain vitamins.Unfortunately, in addition to sweets, the diet does not include the consumption of potatoes, cereals and pasta.It is prohibited to drink alcoholic beverages.

How to lose weight on a keto diet?

Carbohydrates are the body's main source of energy.When a person consumes less than 50 grams of these nutrients per day, a serious deficiency occurs within a day in the body.As a result, the fat burning process begins.The body begins to use fatty acids for 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 this?The liver begins to produce ketone bodies from fatty acids.They provide nutrition to 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 constantly produced in the human body, but in very small amounts.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 get rid of fat stores.At the same time, there is no need to reduce the calorie content of foods.Due to glucose deficiency, insulin production decreases.All this helps burn fat.

Additionally, a person's appetite decreases on a keto diet.There is no strong urge to go out and eat the whole fridge.

Different types of ketogenic diet

Experts identify several varieties 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 periodic consumption of large amounts of carbohydrates.
3. NKD or directed.Involves the consumption of carbohydrates before and after workouts.
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 variations of ketogenic diets: SKD and the high-protein keto diet.CKD and NKD are considered progressive regimens;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.

1st 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 handful of almonds

Lunch: low-fat chicken broth with pieces of meat

Dinner: salad of tomatoes and cucumbers, seasoned with olive oil, a little hard cheese

3rd day

Breakfast: hard cheese and a cup of green tea

Lunch: Scrambled eggs with a little 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: salad of tomatoes and cucumbers, seasoned with olive oil

6th day

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

Lunch: Slow-cooked pork ribs with fresh cucumber

Dinner: boiled pollock fillet and hard cheese

7th day

Breakfast: baked fish fillet and homemade white cheese

Lunch: scrambled eggs with a little 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 cannot follow such a diet for a long time.It is necessary to periodically add large amounts of carbohydrates to the diet.This is necessary to maintain health.

Specialists in the field of nutrition have been compiledseveral ketoration options for pregnant women.Here is one:

Breakfast: homemade cottage cheese, ham sandwich and green tea

Snack: boiled chicken or beef

Lunch: borscht

Dinner: steamed escalopes and green salad

It is very important for pregnant women to pay attention to breakfast.It should be dense and satisfying.The diet must be distinguished by its variety and balance.The principles of the keto diet help meet all of these requirements.Meals are scheduled one day in advance and can be repeated throughout the week.

Duration

How long can you follow a ketogenic diet?It all depends on your health and your goals.But for visible results, experts recommend following 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 listautumn:

• products containing sugar: ice cream, fruit juice, chocolate bars, cookies, etc.;
• pasta, rice, cereals, etc.;
• peas, beans, chickpeas and other legumes;
• fruit, except a small number of berries;
• potatoes, sweet potatoes, parsnips and other root vegetables;
• dietary and low-fat foods;
• ready-made sauces and seasonings;
• alcohol;

Pay attention to the amount of carbohydrates in products, read the ingredients.

Foods to eat

INbasis of the ketogenic dietThe following products must be included:

• meat: chicken, beef, pork, sausages, ham, bacon, turkey, etc.;
• fatty fish: salmon, tuna, mackerel;
• eggs;
• oils (olive, flax, coconut);
• cream and cheeses (preferably unprocessed);
• nut;
• lawyer;
• natural seasonings;
•  all types of salads and green vegetables.

It is more effective to use a single 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 arises unexpectedly, and there is still a lot of time before the planned meal.During these times, 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 nuts;
• a few hard-boiled eggs;
• a small portion of dark chocolate;
•  strawberries and cream;
• Greek yogurt;

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

How to switch to a ketogenic diet?

Giving up carbs won't be easy.With 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 last quite a long time.The body's adaptation to a new diet sometimes takes up to six months.All this is very individual and depends on each person's eating habits and excess weight.

Nutritionists remind that it is necessary to switch to this type of diet under the control of doctors, monitor tests and take vitamin and mineral complexes.The fact is that during a ketogenic diet, a lot of water is removed from the body.At the same time, the body loses a certain amount of nutrients.It is necessary to replenish them.

Benefits

Why does the ketogenic diet have so many fans?We know that not only experts, but also the public recommend it.This is due to several reasons:

• noticeable weight loss.Without cutting calories, people following this 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.
• feeling of fullness.Followers of this diet do not suffer from hunger.This is due to a sufficient amount of calories in the diet.
• prevention of diabetes.When you give up carbs, your blood sugar levels go down.Due to sugar, type 2 diabetes mellitus can occur with a genetic predisposition.
• blood pressure and cholesterol levels are normalized.This is mainly 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.It looks neater and the shine appears.

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

Faults

Besides its advantages, the ketogenic diet has many disadvantages.All are associated with side effects that occur when you give up carbs and enter ketosis.This phenomenon is called the keto flu.Its symptoms can be:

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

It should be noted that such side effects occur in other diets.Since any diet for weight loss involves reducing the amount of carbohydrates consumed.

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

Who should not use this diet?

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

• for chronic diseases of the gastrointestinal tract;
• for 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 people with diabetes and those at risk

Type 2 diabetes involves serious changes in metabolism, high blood sugar, 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 trial, seven of the twenty-one participants were able to stop taking their medications.

In addition, participants in another group were able to reduce their total weight by eleven kilos 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.On a high-carbohydrate diet, this figure was 33% lower.

Denis Borisov's keto diet

Denis Borisov is a famous bodybuilder.He developed a whole series of exercises aimed at reducing fat levels and gaining muscle mass.Denis has not forgotten about nutrition.Its recommendations are suitable for both 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;man constantly monitors his nutrition.He aims for results that will last for many years.To do this, it is imperative to get rid of fat reserves.Going to the gym for three months and quitting smoking is not the best option.You need to exercise and eat well throughout your life.Girls more often than men turn to fitness trainers for weight loss.So below we will consider a diet option for the fair sex.

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

First principle

Development of a nutritional program.The specialist believes that it is easier for girls to achieve an ideal body.To do this, you need to bulk up in some places and lose weight in others.The key to success is a well-designed diet.Denis recommends following a ketogenic diet.It is worth removing foods such as bread, pasta, sugar, milk, cereals, potatoes, etc. from your diet.And focus on 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 thing as a person weighing 100 kilograms.Therefore, you should reduce calories taking into account your own weight and goals.The thing to remember is that you need to burn more calories than you consume.

Third principle

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

Fourth principle

It should be noted that when training it is necessary to use weights to achieve a good result.Dumbbells and barbells are great for this.Many girls are afraid of bulking up and neglect these fitness items.Strength training exercises help shape a beautiful figure and help burn fat.Thanks to such training, you will get an elegant and toned body.This will increase your self-confidence.

Fifth principle

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

Denis is one of the most famous athletes and coaches.For many years she has been helping people achieve their dream numbers.His technique is based on bodybuilding and a ketogenic diet.A large number of satisfied customers confirms its effectiveness.But what do nutritionists think?

Expert opinion

Experts urge 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.In case of high protein intake, ketoacidosis may occur.This phenomenon poses a mortal 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 in the treatment of other diseases for therapeutic purposes.The ketogenic diet is recommended for patients suffering from epilepsy, autism and Alzheimer's disease.

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

Recipes for the keto diet

Below you will find a selection of delicious and simple recipes suitable for the ketogenic diet.

Chicken casserole with feta cheese and olives with pesto sauce

For four servings you will need:

• chicken fillet – 680 grams;
• olive oil;
• cream – 350 milliliters;
• 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.In another bowl, mix the pesto with the cream.Place the chicken with the garlic, olives and cheese in a baking dish and drizzle with sauce from the bowl.Place in the oven and cook for 25 minutes.

Cauliflower soup

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 the cauliflower in a nearby pan.Heat the broth, add the cream and the sautéed onions.Grind the boiled cabbage in a blender.Add the resulting mass to the broth, add grated cheese.Cook everything over low heat for about 10 minutes.We recommend adding some seasonings.

Roast beef with ginger

For one serving you will need:

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

Preparation:

Fry the steak in a pan.Once the meat is browned on both sides, add the tomato, garlic and onion.In a separate container, mix the ginger with salt, pepper and vinegar.Pour all this little by little into the pan.Cover with a lid.Once the liquid has evaporated, start eating.

4 egg omelette

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 softened, cut them into strips.Beat the eggs and heat the pan.Gradually pour the egg mixture into a heated container with the butter, add the 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 the 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.Add the broccoli to the container, after a few minutes pour everything with the beaten eggs.In a bowl, mix the cream and cheese.Add the resulting sauce to the pan.Leave to simmer, covered, for 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 the cheese, chop the spinach.Add all ingredients to a bowl, sprinkle with nuts.Use olive oil as a dressing.

Mackerel with vegetables

Ingredients:

• mackerel – 600 grams;
• tomatoes – 2 pieces;
• lemon;
• carrots – 2 pieces;
• onion;
• Provençal herbs;
• salt.

Preparation:

Rub the fish carcass with the Provençal herbs.Finely chop all the vegetables and stuff the mackerel with them.Let everything sit for an hour.Preheat the oven to two hundred degrees, place the fish there and bake for forty minutes.

Broccoli with asparagus

Ingredients:

• broccoli – 400 grams;
• cream (necessarily whole) – 100 milliliters;
• egg - 4 pieces;
• onion – 100 grams;
• butter;
• salt.

Preparation:

Boil the broccoli in salted water.After 15 minutes, filter.Sauté the sliced onion in a pan until golden brown.Then add the cabbage to the heated container with the onions.Fry all this for about five minutes.Add the eggs and stir.

Cheese and bacon omelet

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.They should be wet.When they become soft, cut them into strips.Place the beaten eggs in a heated pan.Add the mushrooms and bacon (finely chopped).Sprinkle everything with grated cheese.Let all the ingredients of the dish simmer under the lid for about ten minutes.

Baked mackerel

Ingredients:

• mackerel – 300 grams;
• a fresh tomato;
• a bow;
• seasonings - turmeric and Provençal herbs;
• half a fresh lemon
• ground ginger;
• salt.

Preparation:

Rub the cut mackerel carcass with spices.Fill it with finely chopped vegetables.Then wrap the mackerel in foil and place it in the oven on a baking sheet.Bake for forty minutes at 200 degrees.

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.Enjoy your food!