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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 very important.You are allowed to eat no more than 50 grams per day.It is curious that these rules must be followed regardless of daily calorie consumption and your own body weight.

Many fats are found in meat, fish, lard, cheese, avocados, eggs, nuts and Greek yogurt.This product also contains a lot of protein.Therefore, by eating it, you can easily use the daily requirement of this nutrient.On a ketogenic diet, you need to get carbohydrates from vegetables, berries and fruits without sugar.This needs to get vitamins.Unfortunately, in addition to sweets, the diet does not include the use of potatoes, cereals and pasta.It is forbidden to drink alcoholic beverages.

How do you lose weight on the keto diet?

The main source of energy for the body is carbohydrates.When a person consumes less than 50 grams of this nutrient per day, then in a day a serious deficiency occurs in the body.As a result, the fat burning process 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 supplied, the body looks for a substitute.

How did he do this?The liver begins to produce ketone bodies from fatty acids.They take nourishment from the brain, muscles and other organs.As a result, the human body begins to produce acetone in increasing quantities, and a sweet taste appears in the breath.

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

In a state of ketosis, the body begins to eliminate fat reserves.At the same time, there is no need to reduce the calorie content of food.Due to the lack of glucose, the production of insulin decreases.All this helps burn fat.

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

Different types of ketogenic diets

Experts identify several types of these diets:

  1. SKD or standard.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 cycle.Involves the periodic consumption of large amounts of carbohydrates.
  3. NKD or directed.Involve the consumption of carbohydrates before and after training.
  4. High protein ketogenic diet.Very similar to SKD.It is recommended that the diet is based on the following ratio: 60% fat, 35% protein, 5% carbohydrates.

It is known that nutritionists have actively studied only two variants of the ketogenic diet - SKD and the high-protein keto diet.CKD and NKD are considered progressive diets;Until recently, only professional athletes and bodybuilders were on diets.

Keto diet menu for a week

keto diet menu

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

First 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.

Day 2

Breakfast: Greek yogurt and a handful of almonds

Lunch: low-fat chicken soup with meat slices

Dinner: Tomato and cucumber salad, dressed with olive oil, a little hard cheese

Day 3

Breakfast: Some hard cheese and a cup of green tea

Lunch: Scrambled eggs with small meat, 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 a green salad

Day 5

Breakfast: Scrambled eggs and a glass of tomato juice

Lunch: Fatty fish and baked feta cheese

Dinner: Tomato and cucumber salad, dressed in olive oil

Day 6

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

Lunch: braised pork ribs with fresh cucumber

Dinner: Boiled Pollock Fillet and Hard Cheese

Day 7

Breakfast: Grilled Fish Fillet and Homemade Cottage Cheese

Lunch: Scrambled eggs with a little bacon and hard cheese

Dinner: Grilled salmon fillet with green salad.

This menu aims to reduce the amount of fat in the body, it is designed for a week.You cannot stick to such a diet for a long time.It is necessary to periodically add a lot of carbohydrates to the diet.This is necessary to maintain health.

Experts in the field of nutrition are arrangedSome options for ketoracion for pregnant women.Here is one of them:

Breakfast: Homemade Cottage Cheese, Ham Sandwich and Green Tea

Snacks: boiled chicken or beef

Lunch: Borscht

Dinner: Steamed cutlets and green salad

It is very important for pregnant women to pay attention to breakfast.It should be dense and satisfying.The diet should stand out for its variety and balance.The principles of the keto diet allow you to meet all these needs.Meals are scheduled a day in advance and can be repeated throughout the week.

Period

How long can you stick to a 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 eliminated from the diet.On the ketogenic diet atbanned listFall:

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

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

Food to eat

Keto Diet Foods

Inthe basics of the ketogenic dietThe following products should be included:

  • Meat: chicken, beef, pork, sausage, ham, bacon, turkey, etc.;
  • Fatty fish: salmon, tuna, mackerel;
  • eggs;
  • oil (olive, linseed, coconut);
  • cream and cheese (preferably unprocessed);
  • beans;
  • avocado;
  • natural seasonings;
  •  All kinds of lettuce and green vegetables.

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

Healthy ketogenic snacks

Sometimes the feeling of hunger comes unexpectedly, and there is still a lot of time before the planned meal.During that period, snacks help us.The ketogenic diet may offer the following options as non-game foods:

  • a piece of fatty fish or meat;
  • natural cheese;
  • a handful of nuts;
  • some boiled eggs;
  • a small portion 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 carbs will not be easy.On 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 a long time.Adaptation of the body to a new diet sometimes takes up to six months.All this is very individual and depends on a person's eating habits and the amount of excess body weight.

Nutritionists remind that it is necessary to switch to this type of nutrition under the supervision of a doctor, monitor tests and take vitamin and mineral complexes.The fact is that on a ketogenic diet a lot of water is removed from the body.Along with it, the body loses a number of nutrients.There is a need to add them.

Advantage

Why does the ketogenic diet have so many adherents?It is known that not only experts recommend it, but also the general public.This is due to several reasons:

  • significant weight loss.Without cutting calories, this dieter managed to lose fat.Not only nutritionists, but also professional athletes talk about this.At the same time, it is possible to maintain muscle mass.This is very important for athletes.
  • feeling full.Followers of this diet do not experience hunger.This is due to sufficient calories in the diet.
  • Prevention of diabetes.When you give up carbohydrates, your blood glucose levels decrease.Because of 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 increase concentration.
  • An improvement in the condition of the skin is observed.She looks more presentable and shining.

In addition, 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 the baby.

Weaknesses

In addition to its advantages, the ketogenic diet has several disadvantages.All of them are associated with side effects that occur when you give up carbs and enter ketosis.This phenomenon is called keto flu.Possible symptoms:

  • problems with the gastrointestinal tract (heartburn, bloating, nausea, etc.);
  • tiredness;
  • drowsiness;
  • headache;
  • 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 reorganizing body functions.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 are certain reasons for this.In any case, before going on a diet, you should consult your doctor.Experts will help you create a complete 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 problem with the heart;
  • for cardiovascular disease.

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

The keto diet is for people with diabetes and those at risk for it

Type 2 diabetes involves severe changes in metabolism, high blood sugar levels, and problems with insulin production.

A ketogenic diet can help you lose weight.This has a positive effect on 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 medication.

In addition, participants in the other group were able to reduce their total body weight by eleven kilograms on the ketogenic diet.And on 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 medication.Pada diet karbohidrat tinggi, angka ini kurang 33%.

Keto Diet from Denis Borisov

Keto Diet from Denis Borisov

Denis Borisov is a famous bodybuilder.He developed a set of exercises aimed at reducing fat levels and gaining muscle mass.Denis did not forget about nutrition.The 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 pays attention not only to training;The man constantly monitors his diet.He aims for results that will last for years.To do this, it is important to get rid of fat reserves.Going to the gym for three months and stopping is not the best option.You have to exercise and eat your whole life.Girls more often than men turn to fitness trainers to lose weight, so below we will consider diet options for the fair sex.

Bodybuilders develop five principles.All of them help reduce fat reserves:

First principle

Describe the nutrition program.Experts believe that it is easier for girls to achieve the ideal body.To do this, you need to pump in some places and lose weight in others.The key to success is a well-designed diet.Denis recommends following a ketogenic diet.Need to eliminate foods such as bread, pasta, sugar, milk, grains, potatoes, etc. from your diet.And give priority 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 who weighs 60 kilograms cannot eat the same as a person who weighs 100 kilograms.Therefore, you need to reduce calories by taking into account your own body weight and goals.The thing to remember is that you must burn more calories than you eat.

Third Principle

Strength training should be done during training.One of the most effective is the barbell squat.With that you can shape a beautiful back.So don't be afraid to squat.

The fourth principle

Keep in mind that in training, it is necessary to use weights for good results.Barbells and dumbbells are great for this.Many girls are afraid to pump and ignore these fitness items.Strength training helps shape a beautiful figure and helps burn fat.As a result of such training, you will get an elegant and toned body.This will increase your self-confidence.

The Fifth Principle

You should always exercise and eat right.The key to success is consistency.Training once a week is not enough to achieve the desired results.You need to focus on your goals and not be lazy.

Denis is one of the most famous athletes and coaches.Over the years he has helped people achieve their dream figures.The 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 this?

Expert Opinion

Experts urge when following a ketogenic diet.This diet is considered one of the most dangerous.This diet can have a negative effect on your health.With high protein intake, ketoacidosis may occur.This phenomenon brings mortal danger.Therefore, carefully monitor the amount of protein you eat.The ketogenic diet cannot be considered a healthy diet because of its aggressiveness.

This diet is used in the treatment of other diseases for therapeutic purposes.A 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, before switching to it, be sure to consult your doctor.

Recipes for the keto diet

Below you can find a selection of delicious and easy recipes suitable for the ketogenic diet.

Chicken casserole with feta cheese and olives in pesto sauce

For four servings you need:

  • Chicken Fillet - 680 grams;
  • olive oil;
  • Cream - 350 milliliters;
  • Pesto - 85 grams;
  • pickled olives;
  • FETA - 230 grams;
  • garlic;
  • pepper and salt.

Setup:

First of all, heat 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 the pesto with the cream.Place the chicken with the garlic, olives and cheese in a baking dish and top with the sauce from the bowl.Place in the oven and bake for 25 minutes.

Creamy soup with cauliflower

Ingredients:

  • chicken soup - 150 milliliters;
  • Cream - 30 milliliters;
  • cauliflower - 200 grams;
  • butter - 30 grams;
  • onion;
  • hard cheese;
  • salt.

Setup:

Cut the onion into small cubes and fry in a pan until golden brown.Cook the cauliflower in a nearby pot.Heat the soup, add cream and sautéed onions.Roll boiled cabbage in a blender.Add the resulting mass to the soup, add grated cheese.Cook all this on low heat for about 10 minutes.We recommend adding some seasonings.

Ginger beef roast

For one serving you need:

  • Beef steak;
  • onion;
  • garlic;
  • olive oil;
  • Tomato - 1 piece;
  • Ground ginger - half a teaspoon;
  • Apple cider vinegar - two spoons;
  • pepper and salt.

Setup:

Fry the steak in a pan.Once the meat is seared on both sides, add the tomatoes, garlic and onions.In a separate container, mix 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 eggs

Ingredients:

  • Eggs - 4 pieces;
  • Smoked Pork - 120 grams;
  • Hard cheese - 60 grams;
  • Dried white mushrooms - 30 grams;
  • olive oil;
  • salt.

Setup:

Soak the mushrooms in hot water, and once softened, cut into strips.Beat the eggs and heat the pan.Gradually pour the egg mixture into a container heated 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.

Setup:

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.Add the broccoli to the container, after a few minutes pour everything with the beaten egg.In a bowl, mix cream and cheese.Add the resulting sauce to the pan.Simmer covered for about ten minutes.

Spinach salad with cheese and beans

Ingredients:

  • Spinach - 160 grams;
  • Hard cheese - 60 grams;
  • beans (any) - 40 grams;
  • bacon;
  • olive oil;
  • salt.

Setup:

Place the finely chopped bacon in a heated pan and fry until golden brown.Grate cheese, chop spinach.Put all the ingredients in 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.

Setup:

Rub the fish carcass with Provençal herbs.Chop all the vegetables and mackerel stuff with them.Let everything stand for an hour.Heat the oven to two hundred degrees, put the fish there and bake for forty minutes.

Asparagus broccoli

Ingredients:

  • Broccoli - 400 grams;
  • cream (must be full fat) - 100 milliliters;
  • Eggs - 4 pieces;
  • Onion - 100 grams;
  • butter;
  • salt.

Setup:

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

Omelette with cheese and bacon

Ingredients:

  • a pair of eggs;
  • Hard cheese - 40 grams;
  • Dried white mushrooms - 15 grams;
  • Bacon - 70 grams;
  • olive oil;
  • salt.

Setup:

Pre-soak porcini mushrooms in hot water.They should be wet.When they become soft, cut them into strips.Place the beaten eggs in the heated pan.Add mushrooms and bacon (finely chopped) to them.Sprinkle everything with grated cheese on top.Boil all the ingredients of the dish under the lid for about ten minutes.

Mackerel in the oven

Ingredients:

  • Mackerel - 300 grams;
  • one fresh tomato;
  • a bow;
  • seasoning - turmeric and provençal herbs;
  • half a fresh lemon
  • ground ginger;
  • salt.

Setup:

Rub the mackerel carcass with spices.Fill with finely chopped vegetables.Then wrap the mackerel in foil and place 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 love the taste of this dish.Bon Appetit!