Keto diet

To follow a ketogenic diet, you must 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 strange that this rule should be observed regardless of the consumption of calories 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, by eating them you can easily consume the daily requirements of this nutrient.On a ketogenic diet, you should get carbohydrates from vegetables, sugar-free berries and fruits.This is necessary for taking vitamins.Unfortunately, apart from sweets, the diet does not include the consumption of potatoes, cereals and pasta.The consumption of alcoholic beverages is prohibited.

How will you lose weight on a keto diet?

The main source of energy for the body is carbohydrates.When a person consumes less than 50 grams of these nutrients per day, then within 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 seeks a replacement.

How does it do this?The liver begins to produce ketone bodies from fatty acids.They take care of 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 constantly produced in the human body, but in very small amounts.In 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, it is not necessary to reduce the caloric content of food.Due to lack of glucose, insulin production decreases.All of these help burn fat.

Additionally, a person's appetite is reduced on a keto diet.There is no strong urge to break out and eat the entire fridge.

Different types of ketogenic diets

Experts identify several varieties of this diet:

1. SKD or standard.The diet in this diet contains almost no carbohydrates.It is based on the following ratio of nutrients: 75% fat, 20% protein and only 5% carbohydrates.
2. CKD or cyclic.It involves periodic consumption of large amounts of carbohydrates.
3. NKD or directed.It includes carbohydrate consumption 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 the ketogenic diet - SKD and high protein keto diet.CKD and CKD are considered progressive diets.Until recently, only professional athletes and bodybuilders did 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 a handful of almonds

Lunch: low-fat chicken broth with pieces of meat

Dinner: salad with tomatoes and cucumbers, dressed with olive oil, some hard cheese

3rd day

Breakfast: some hard cheese and a cup of green tea

Lunch: Egg omelette 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: salad with tomatoes and cucumbers, dressed with olive oil

6th day

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

Lunch: boiled pork ribs with fresh cucumber

Dinner: boiled pollinator 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 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.

Nutrition experts gatheredmany 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 cutlets and green salad

It is very important for expectant mothers 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 fulfill all these requirements.Meals are planned a 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 goals.But for visible results, experts recommend following it for at least a month.This is because the body needs two weeks to adjust.

Foods to avoid

All foods with a high carbohydrate content should be excluded from the diet.On a ketogenic diet inbanned listfall:

• products containing sugar: ice cream, juices, chocolate bars, cookies, etc.
• pasta, rice, cereal, etc.
• peas, beans, chickpeas and other legumes;
• fruit, except for 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 the products, read the ingredients.

Foods for consumption

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).
• cream and cheeses (preferably unprocessed).
• nuts;
• avocado;
• natural spices;
•  all types of lettuce and green vegetables.

It is more effective to use a single product (one ingredient) in your diet.You can combine many.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 long time before the planned meal.In such 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 couple of 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 to switch to a ketogenic diet?

Giving up carbs won't be easy.On such a diet, a phenomenon called "ketoflu" can occur.A person experiences drowsiness, chills and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases, they may continue for quite a long time.The body's adaptation to a new diet sometimes takes up to six months.This is all very individual and depends on the person's eating habits and the amount of excess weight.

Nutritionists remind that it is necessary to switch to this type of diet under the supervision of doctors, attend examinations 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 this, the body loses a certain amount of nutrients.There is a need to replenish them.

Makings

Why does the ketogenic diet have so many supporters?It is known that it is recommended not only by experts, but also by public people.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 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 adequate calories in the diet.
• diabetes prevention.When you give up carbs, your blood glucose levels drop.Because of sugar, type 2 diabetes mellitus can occur with a genetic predisposition.
• blood pressure and cholesterol levels normalize.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.She looks more well-groomed and the glow is visible.

In addition, the keto diet is used in the treatment of epilepsy in children.Doctors say that with its help the number of seizures decreases and the course of the disease is milder.This allows you to reduce the dose of the drug for babies.

Defects

In addition to its advantages, the ketogenic diet has a number of disadvantages.All of these are associated with side effects that occur when you give up carbs and enter ketosis.This phenomenon is called ketoflu.Its symptoms can be:

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

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

The unpleasant symptoms disappear after the restructuring of the body's function.To mitigate 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 right for everyone.There are a number of reasons for this.In any case, before doing any diet, you should consult your doctor.An expert 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 liver problems;
• for cardiovascular diseases.

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

Keto diet for people with diabetes and people at risk of it

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 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 medication.

Additionally, participants in another group were able to reduce their overall weight by eleven pounds 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 medications.On a high-carbohydrate diet, this percentage was 33% less.

Keto Diet by Denis Borisov

Denis Borisov is a famous bodybuilder.He developed a whole set of exercises aimed at reducing fat levels and gaining muscle mass.Dennis did not forget about nutrition.His recommendations are suitable for men and women.

This person follows a healthy lifestyle for a long time and tries to work on himself every day.But Dennis pays attention not only to training.the man constantly monitors his diet.It 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 then stopping is not the best option.You must exercise and eat right throughout your life.Girls more often than men turn to gyms to lose weight, so below we will consider a diet option for the fairer sex.

The bodybuilder developed five principles.All of these help to reduce fat stores:

First principle

Preparation of a diet plan.The expert believes that it is easier for girls to achieve an ideal body.To do this, you will need to gain momentum in some places and lose weight in others.The key to success is a well-planned diet.Dennis recommends following a ketogenic diet.It is worth removing from your diet foods such as bread, pasta, sugar, milk, cereals, potatoes, etc.And prefer green vegetables, meat, fish, eggs, nuts and dairy products.

Second principle

Denis Borisov recommends paying attention to individual features when creating a menu.A person who weighs 60 kg cannot eat exactly the same as a person who weighs 100 kg.Therefore, you need to reduce calories taking into account your own weight and goals.What you need to remember is 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 the barbell squat.With this you can form beautiful buttocks.So don't be afraid to squat.

Fourth principle

It is worth noting that in training it is necessary to use weights for a good result.Barbells and dumbbells are great for this.Many girls are afraid to lift and neglect these types of fitness.Strength exercises help shape a beautiful figure and help burn fat.As a result of such training, you will have 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 result.You have to focus on your goal and not be lazy.

Dennis is one of the most well-known athletes and coaches.For many years he has been helping people achieve the figures of their dreams.His technique is based on strength training and the 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.With high protein intake, ketoacidosis can occur.This phenomenon poses a deadly risk.Therefore, carefully monitor the amount of protein you consume.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.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.So, before switching to it, be sure to consult your doctor.

Recipes for the keto diet

Below you can find a selection of delicious and simple 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;
• sour cream - 350 milliliters.
• pesto - 85 grams.
• pickled olives;
• feta cheese – 230 grams.
• garlic;
• pepper and salt.

Friday:

First of all, preheat the oven to two hundred degrees.Cut the chicken fillet into pieces and fry it 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 pan and add the sauce from the bowl.Place in the oven and bake for 25 minutes.

Cream of cauliflower soup

Ingredients:

• chicken broth - 150 milliliters.
• sour cream - 30 milliliters.
• cauliflower - 200 grams.
• butter - 30 grams.
• onions;
• hard cheese;
• salt.

Friday:

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

Ginger roast beef

For one serving you will need:

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

Friday:

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 gradually into the pan.Cover with a lid.After the liquid has evaporated, start eating.

4 scrambled eggs

Ingredients:

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

Friday:

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

Broccoli and cheese casserole

Ingredients:

• broccoli - 200 grams.
• a pair of eggs;
• onion;
• hard cheese - 40 grams.
• butter;
• sour cream - 50 milliliters.
• salt.

Friday:

Boil the broccoli in salted water.After 15 minutes, place in a colander.Cut the onion into small slices and fry it in a pan until golden brown.Add the broccoli to the pot, after a few minutes pour beaten eggs over it.In a bowl, mix the cream and cheese.Add the resulting sauce to the pan.Simmer covered 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.

Friday:

Put the chopped bacon in a hot pan and fry it 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 pcs.
• lemon;
• carrots - 2 pcs.
• onion;
• Provencal herbs?
• salt.

Friday:

Rub the fish carcass with herbs de Provence.Chop all the vegetables and fill the mackerel with them.Let it all stand for an hour.Preheat the oven to two hundred degrees, place the fish there and bake for forty minutes.

Broccoli Asparagus

Ingredients:

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

Friday:

Boil the broccoli in salted water.After 15 minutes, drain.Saute the sliced onion in a pan until golden.Next, add the cabbage to the heated pot with the onions.Fry all this for about five minutes.Add the eggs and mix.

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.

Friday:

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

Baked mackerel

Ingredients:

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

Friday:

Rub the cut mackerel carcass with spices.Fill it with chopped vegetables.Then wrap the mackerel in aluminum 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 materials used are simple.You will definitely like the taste of these dishes.Good appetite!