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 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 eat no more than 50 grams per day.It is curious that this rule must be followed regardless of your daily calorie consumption and your weight.

Many 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 your 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 forbidden to drink alcoholic beverages.

How do 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, a serious deficiency occurs in the body within a day.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 searches for a substitute.

How does he do it?The liver begins to produce ketone bodies from fatty acids.They take nutrition of the brain, muscles and other organs.As a result, the human body begins to produce acetone in greater quantities and the breath appears sweet.

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 shed its fat reserves.At the same time, it is not necessary to reduce the calorie content of food.Due to glucose deficiency, insulin production decreases.All of this helps burn fat.

Additionally, a person's appetite decreases on a keto diet.There is no strong desire to go out and eat the entire 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 ratio of nutrients: 75% fat, 20% protein and only 5% carbohydrates.
2. CKD or cyclical.It involves the periodic consumption of large amounts of carbohydrates.
3. NKD or direct.It involves consuming carbohydrates before and after workouts.
4. High protein ketogenic diet.Very similar to the 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 variations of the ketogenic diet: 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.

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: lean chicken broth with pieces of meat

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

3rd day

Breakfast: some 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: Tomato and cucumber salad, dressed with olive oil

6th day

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

Lunch: Stewed pork ribs with fresh cucumber

Dinner: boiled pollock fillet and hard cheese

7th day

Breakfast: baked fish fillet and homemade ricotta

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 stick to 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 were compileddifferent keto options for pregnant women.Here's one:

Breakfast: homemade ricotta, ham sandwich and green tea

Snack: boiled chicken or beef

Lunch: borscht

Dinner: steamed cutlets and green salad

It is very important for future mothers to pay attention to breakfast.It should be thick and satisfying.The diet should be distinguished by its variety and balance.The principles of the keto diet allow you to meet all these requirements.Meals are planned one day in advance and can be repeated during the week.

Duration

How long can you follow a ketogenic diet?It all depends on your health and your goals.But to get 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 rich in carbohydrates should be eliminated from the diet.With a ketogenic diet inprohibited listfall:

• products containing sugar: ice cream, juices, chocolate bars, biscuits, etc.;
• pasta, rice, cereals, 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 condiments;
• alcohol;

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

Foods 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;
• egg;
• oils (olive, linseed, coconut);
• cream and cheeses (preferably unprocessed);
• nuts;
• avocado;
• natural seasonings;
•  all kinds of lettuce and green vegetables.

It is more effective to use a mono product (one ingredient) in the 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 long time left until the scheduled meal.During these times, snacks help us.The ketogenic diet may offer the following options as non-main meals:

• a piece of fish or fatty meat;
• natural cheeses;
• a handful of nuts;
• a couple of hard-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.With a diet of this type, 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.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 nutrition under the supervision of doctors, 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 that, the body loses a certain amount of nutrients.It is necessary to replenish them.

Advantages

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

• notable weight loss.Without cutting calories, people who follow this diet are able 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 satiety.Followers of this diet do not suffer from hunger.This is due to the sufficient amount of calories in the diet.
• diabetes prevention.When you give up carbohydrates, your blood glucose levels drop.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 skin conditions is observed.She looks more well-groomed and appears shiny.

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 medicines for children.

Cracking

In addition to its advantages, the ketogenic diet has a number of 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:

• problems with the gastrointestinal tract (heartburn, bloating, nausea, etc.);
• fatigue;
• drowsiness;
• heachache;
• 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 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 a few reasons for this.In any case, before embarking on any diet, it is advisable to consult your doctor.A specialist will help you create a comprehensive nutrition plan.It 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.

Furthermore, adolescents, the elderly, pregnant and breastfeeding women are not recommended to adhere to such a diet.

Keto diet for people with diabetes and those at risk

Type 2 diabetes involves severe changes in your 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 study, seven of the twenty-one participants were able to stop taking the drugs.

Additionally, participants in another group managed to reduce their total weight by eleven kilograms on the ketogenic diet.And with a diet rich in carbohydrates: 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 percent lower.

Keto diet by Denis Borisov

Denis Borisov is a famous bodybuilder.He has developed a whole series of exercises aimed at reducing fat levels and increasing muscle mass.Denis did not forget about nutrition.His advice is 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 dedicates his attention not only to training;man constantly monitors his diet.Aim for results that will last for many years.To do this, it is imperative to eliminate fat reserves.Going to the gym for three months and then quitting is not the best solution.You need to exercise and eat well throughout your life.Girls more often than men turn to fitness trainers to lose weight, so below we will consider a diet option for the fair sex.

The bodybuilder developed five principles.They all help reduce 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 pump 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 eliminating 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 creating a menu.A person weighing 60 kilograms cannot eat exactly like a person weighing 100 kilograms.Therefore, you need to reduce calories taking into account your 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 it 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 of pumping themselves and neglect these fitness items.Strength exercises help shape a beautiful figure and help burn fat.As a result of such training, you will get a sleek and toned body.This will increase your self-confidence.

Fifth principle

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

Denis is one of the most famous athletes and coaches.For many years it has been helping people realize the figures of their dreams.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 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.Ketoacidosis may occur with high protein intake.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 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 and olives in pesto

For four portions 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 of all, 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 the pesto with the cream.Place the chicken with the garlic, olives and cheese on a baking tray and cover with the sauce from the bowl.Place in the oven and cook for 25 minutes.

Creamy soup with cauliflower

Ingredients:

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

Preparation:

Cut the onion into cubes and fry in a pan until golden brown.Cook the cauliflower in a nearby saucepan.Heat the broth, add the cream and the fried 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.It is recommended to add some seasonings.

Ginger Roast Beef

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 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 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 butter, add mushrooms and cheese.

Broccoli and cheese casserole

Ingredients:

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

Preparation:

Boil the broccoli in salted water.After 15 minutes, put it 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 couple of minutes pour everything with the beaten eggs.In a bowl, mix cream and cheese.Add the resulting sauce to the pan.Cook 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.

Preparation:

Place finely chopped bacon in a heated pan and fry until golden brown.Grate the cheese, chop the spinach.Add all the 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 Provencal herbs.Finely chop all the vegetables and stuff the mackerel with them.Leave everything to rest 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) – 100 ml;
• egg - 4 pieces;
• onion – 100 grams;
• butter;
• salt.

Preparation:

Boil the broccoli in salted water.After 15 minutes, filter.Fry the onion cut into rings 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 mix.

Omelette with cheese and bacon

Ingredients:

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

Preparation:

Pre-soak the porcini mushrooms in hot water.They should get wet.When they have become soft, cut them into strips.Place the beaten eggs in a 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.

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 greens.Then wrap the mackerel in foil and place in the oven on a baking tray.Cook 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 meal!