ketogenic 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 to 70 percent of your daily energy from fat, 20 to 30 percent from protein, and just 10 percent 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 calorie consumption per day and one's 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 requirement of this nutrient.On a ketogenic diet, carbohydrates should come 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.Drinking alcoholic beverages is prohibited.

How do you lose weight on a ketogenic 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 in one 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 provided, the body looks for a substitute.

How do you do it?The liver begins to produce ketone bodies from fatty acids.They are responsible for nourishing 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 constantly produced in the human body, but in very small quantities.With 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 reserves.At the same time, it is not necessary to reduce the calorie content of food.Due to glucose deficiency, insulin production decreases.All this helps burn fat.

Additionally, a person's appetite decreases on a ketogenic diet.There is no strong desire to go out and eat the entire refrigerator.

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. ERC or cyclical.It involves the periodic consumption of large amounts of carbohydrates.
3. NKD or directed.It involves consuming carbohydrates before and after training.
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.

Nutritionists are known to have actively studied only two variants of ketogenic diets: the SKD and the high-protein ketogenic diet.CKD 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 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: 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: salad of tomatoes and cucumbers, dressed with olive oil.

6th day

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

Lunch: stewed pork ribs with fresh cucumber

Dinner: boiled haddock 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.It is not possible to 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 gathered.Various 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 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 ketogenic diet allow you to meet all of these requirements.Meals are scheduled 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 your goals.But to get 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 carbohydrate-rich foods should be eliminated from the diet.On a ketogenic dietbanned listfall:

• products containing sugar: ice cream, juices, chocolate bars, cookies, etc.;
• pasta, rice, cereals, etc.;
• peas, broad beans, chickpeas and other legumes;
• fruits, except a small amount of berries;
• potatoes, sweet potatoes, parsnips and other root vegetables;
• diet and low-fat foods;
• prepared sauces and condiments;
• alcohol;

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

foods to eat

INBasics of the ketogenic diet.The following products must be included:

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

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

Healthy Keto Snacks

There are times when the feeling of hunger comes unexpectedly and there is still a lot of 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;
• 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 prepared dish from the menu.

How to go 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 continue for quite a long time.The body's adaptation to a new diet sometimes takes up to six months.All of this is very individual and depends on the person's eating habits and excess 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 with a ketogenic diet a lot of water is removed from the body.Along with this, the body loses a certain amount of nutrients.It is necessary to replace them.

Advantages

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

• noticeable weight loss.Without reducing calories, people who follow this diet manage to lose fat.Not only nutritionists talk about this, but also professional athletes.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 go hungry.This is because there are enough calories in the diet.
• diabetes prevention.When you give up carbohydrates, your blood glucose levels decrease.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 skin condition is observed.It looks more put together and shine appears.

Additionally, the ketogenic 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 baby medicine.

Defects

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

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

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

Unpleasant symptoms disappear after restructuring the functioning of the body.To mitigate the 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 suitable for everyone.There are certain reasons for this.In any case, before starting any diet you should consult with your doctor.A specialist will help you create a complete nutrition plan.You 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 problems with the liver;
• for cardiovascular diseases.

Also, it is not recommended for adolescents, the elderly, pregnant and lactating women to follow such a diet.

Ketogenic diet for people with diabetes and people at risk for 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 medications.

In addition, participants in another group were able to reduce their total weight by eleven kilograms with the ketogenic diet.And with a diet rich in carbohydrates - only seven kilograms.

This study also showed that 95% of participants in the keto group were able to stop taking diabetes medications.With a high-carbohydrate diet, this figure was 33% lower.

Denis Borisov's ketogenic diet

Denis Borisov is a famous bodybuilder.He developed a whole series of exercises aimed at reducing fat levels and gaining muscle mass.Denis did not forget about nutrition.Their recommendations are 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 doesn't just pay attention to training;man constantly controls his nutrition.Your goal is to obtain results that 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 is not the best option.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.All of them help reduce fat reserves:

First principle

Development of a nutrition program.The specialist believes that it is easier for girls to achieve an ideal body.To do this, you need to exercise 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 advisable to eliminate foods such as bread, pasta, sugar, milk, cereals, potatoes, etc. from your diet.And give preference to 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 exactly the same as a person who weighs 100 kilograms.Therefore, it is necessary to reduce calories taking into account your own weight and your goals.What you must remember is that you must burn more calories than you consume.

Third principle

During training, strength exercises should be performed.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 to obtain a good result.Barbells and dumbbells are excellent for this.Many girls are afraid to cheer up and neglect these fitness items.Strength exercises help shape a beautiful figure and help burn fat.As a result of this training, you will get an elegant 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 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 the figures of their dreams.His technique is based on strength training and a 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 can 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 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 cheese and olives in pesto sauce

For four servings you will need:

• chicken fillet – 680 grams;
• olive oil;
• cream – 350 milliliters;
• pesto – 85 grams;
• pickled olives;
• feta cheese – 230 grams;
• garlic;
• pepper and salt.

Preparation:

First of all, we 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 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;
• onions;
• hard cheese;
• salt.

Preparation:

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

Roasted meat 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 fillet in a pan.Once the meat is browned on both sides, add the tomato, garlic and onion.In a separate bowl, 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 soft, cut them into strips.Beat the eggs and heat the pan.Gradually pour the egg mixture into a warmed bowl 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 rings and fry in a pan until golden.Add the broccoli to the container, after a couple of minutes pour everything with 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;
• olive oil;
• salt.

Preparation:

Place the finely chopped bacon in a hot frying 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 Provençal 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, 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 broccoli in salted water.After 15 minutes, strain.Sauté the onion cut into rings in a frying pan until golden.Then add the cabbage to the heated bowl 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;
• olive 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 hot pan.Add mushrooms and bacon (finely chopped).Sprinkle everything with grated cheese on top.Simmer all the ingredients in 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 fresh lemon
• ground ginger;
• salt.

Preparation:

Rub the cut mackerel carcass with spices.Fill it with finely 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 ingredients used are simple.You will definitely like the taste of these dishes.Enjoy!