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 just 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 the daily calorie consumption 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 need for this nutrient.On a ketogenic diet, you should get carbohydrates from vegetables, fruits, and unsweetened 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 consume alcoholic beverages.

How do you lose weight on a keto diet?

The body's main source of energy is carbohydrates.When a person consumes less than 50 grams of these nutrients per day, 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 looks for a substitute.

How does he 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 greater quantities and sweetness appears in the breath.

In general, ketones are produced constantly in the human body, but in very small quantities.On this diet, its 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 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 proportion of nutrients: 75% fat, 20% protein and only 5% carbohydrates.
2. DRC or cyclical.It involves the periodic consumption of large amounts of carbohydrates.
3. NKD or directed.It involves consuming 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 proportion: 60% fat, 35% protein, 5% carbohydrates.

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

Keto diet menu for the week

This weekly meal plan is perfect for 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: skimmed 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 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: tomato and cucumber salad dressed with olive oil

6th day

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

Lunch: pork ribs stewed with fresh cucumber

Dinner: boiled pollock fillet and hard cheese

7th day

Breakfast: baked fish fillet and homemade cream cheese

Lunch: scrambled eggs with some bacon and hard cheese

Dinner: baked 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 follow this diet for a long time.It is necessary to periodically add large amounts of carbohydrates to the diet.This is necessary to maintain health.

Experts in the field of nutrition were compiledVarious ketoration options 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 chops 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 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 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 rich in carbohydrates should be eliminated from the diet.On a ketogenic diet inbanned listto fall:

• products containing sugar: ice cream, juices, chocolate bars, cookies, 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 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:

• meats: chicken, beef, pork, sausage, ham, bacon, turkey, etc.;
• fatty fish: salmon, tuna, mackerel;
• eggs;
• oils (olive, linseed, coconut);
• cream and cheese (preferably unprocessed);
• nuts;
• avocado;
• natural seasonings;
•  all types of lettuce and green vegetables.

It is most effective to use a mono (one ingredient) product 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 arrives unexpectedly and there is still a long time before the planned meal.During these 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;
• some 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 this diet, a phenomenon called “keto flu” can occur.A person feels drowsy, chills and digestive problems.These unpleasant symptoms disappear after a few days.In rare cases, they can continue for a long time.It sometimes takes up to six months for the body to adapt to a new diet.This is all very individual and depends on the person's eating habits and the amount of excess weight.

Nutritionists remind us that it is necessary to switch to this type of diet under the supervision of doctors, undergo examinations and take vitamin and mineral complexes.The fact is that on the ketogenic diet a lot of water is removed from the body.Along with this, the body loses a certain amount of nutrients.They need to be refilled.

Advantages

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

• noticeable weight loss.Without cutting calories, people who follow this diet can lose fat.Not only nutritionists, but also professional athletes talk about this.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 sufficient calories in the diet.
• diabetes prevention.When you give up carbs, your blood glucose levels drop.Due to sugar, type 2 diabetes mellitus can occur with 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.
• improvement in skin condition is observed.She looks better cared for and shine appears.

Additionally, the keto diet is used to treat 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.

Imperfections

In addition to the advantages, the ketogenic diet has a number of disadvantages.They are all associated with side effects that occur when you ditch carbs and enter ketosis.This phenomenon is called the keto flu.Your symptoms may be:

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

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

Unpleasant symptoms disappear after restructuring the body's functioning.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 certain reasons for this.In any case, before starting any diet, you should consult your doctor.A specialist will help you create a complete nutritional 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 problem;
• for cardiovascular diseases.

Furthermore, teenagers, elderly people, pregnant and lactating women are not recommended to adhere to this diet.

Keto diet for people with diabetes and people at risk

Type 2 diabetes involves serious 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 medications.

Furthermore, participants in another group managed to reduce their total weight by eleven kilograms with 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-carb diet, this number was 33% lower.

Denis Borisov's keto diet

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

This person has been leading a healthy lifestyle for a long time and tries to make an effort every day.But Denis doesn't just pay attention to training;man constantly monitors his nutrition.He aims for results that last for many years.To do this, it is essential to eliminate fat reserves.Going to the gym for three months and giving up is not the best option.You need to exercise and eat right throughout your life.Girls more often than men turn to fitness trainers to lose weight, therefore, below we will consider a diet option for the fair sex.

The bodybuilder developed five principles.They all help reduce fat reserves:

First principle

Developing a nutrition program.The expert believes that it is easier for girls to achieve the 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 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 creating a menu.A person who weighs 60 kilos cannot eat exactly the same as a person who weighs 100 kilos.Therefore, it is necessary to reduce calories taking into account your own weight and goals.The only thing to remember is that you must 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 mentioning 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 cheer up and neglect these fitness items.Strength exercises help to form a beautiful figure and help burn fat.As a result of this training, you will get a slim and toned body.This will increase your self-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 need to focus on your goal and not be lazy.

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

Expert opinion

Experts recommend 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 may occur.This phenomenon carries 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 to treat 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, 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 in pesto sauce

For four servings you will need:

• chicken fillet – 680 grams;
• oil;
• cream – 350 milliliters;
• pesto – 85 grams;
• preserved olives;
• feta cheese – 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 frying 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 cover with the sauce from the bowl.Place in the oven and bake for 25 minutes.

Cream soup with cauliflower

Ingredients:

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

Preparation:

Cut the onion into small cubes and fry in a frying pan until golden.Cook the cauliflower in a nearby pan.Heat the broth, add the cream and sautéed 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 seasonings.

Roast Beef with Ginger

For one serving you will need:

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

Preparation:

Fry the steak in a frying 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 of this little by little into the frying pan.Cover with a lid.After the liquid has evaporated, start eating.

4-egg omelet

Ingredients:

• eggs – 4 pieces;
• smoked pork – 120 grams;
• hard cheese – 60 grams;
• dried white mushrooms – 30 grams;
• oil;
• salt.

Preparation:

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

Preparation:

Boil broccoli in salted water.After 15 minutes, place in a colander.Cut the onion into small slices and fry in a frying pan until golden.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.Simmer covered for about ten minutes.

Spinach salad with cheese and walnuts

Ingredients:

• spinach – 160 grams;
• hard cheese – 60 grams;
• walnuts (any) – 40 grams;
• bacon;
• oil;
• salt.

Preparation:

Place the chopped bacon in a heated frying pan and fry until golden brown.Grate the cheese, chop the spinach.Add all ingredients into a bowl and sprinkle with nuts.Use olive oil as a dressing.

Mackerel with Vegetables

Ingredients:

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

Preparation:

Rub the fish carcass with Provencal herbs.Finely chop all the vegetables and stuff the mackerel with them.Let everything 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 fat) – 100 milliliters;
• egg - 4 pieces;
• onion – 100 grams;
• butter;
• salt.

Preparation:

Boil broccoli in salted water.After 15 minutes, strain.Saute the sliced onion in a frying pan until golden.Then place the cabbage in the heated container with the onions.Fry all this for about five minutes.Add the eggs and stir.

Omelet with cheese and bacon

Ingredients:

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

Preparation:

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

Mackerel in the oven

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 chopped vegetables.Then wrap the mackerel in aluminum 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!