The ketogenic diet is not a popular diet. However, it is similar to many other more publicized nutrition systems: Atkins, Dukan, and others. All of these diets are low carb. They imply the almost total rejection of carbohydrates in the daily diet. It is very effective for weight loss and burning subcutaneous fat. Those extra pounds are melting away before our eyes! In addition, the ketogenic diet is a favorite among athletes as it allows you to lose weight without sacrificing muscle mass.
The principle of the diet.
Nowadays, our diet is oversaturated with carbohydrates, especially fast ones. Buns, chips, sandwiches, bars – these on-the-run snack items are the real carb time bomb. This style of nutrition provides not only overweight, but also contributes to the development of diabetes, atherosclerosis. An excess of fast carbohydrates slows down the metabolism, causes lethargy, drowsiness.
However, useful slow carbohydrates contained in cereals contribute to weight gain. The thing is that any carbohydrate, when eaten, is converted to glucose, which is needed for energy.
How does the ketogenic diet work? With a significant restriction of carbohydrate intake, the body's mode of operation is rebuilt. Nature has conceived reserve mechanisms to obtain energy for vital processes. If the amount of glucose obtained from carbohydrates in the diet approaches zero, the body begins to produce it, breaking down fat stores. This process is called ketosis, hence the name of the diet: ketone or ketogenic.
Instructions for the correct elaboration of the menu
To correctly compose a menu for a ketone diet, you will have to do some work. First of all, you need to calculate your daily calorie intake. This can be done online with the help of special programs.
After determining your daily calorie intake, it's important to choose a ketogenic diet goal. To lose weight, you need to subtract 500 kcal from the resulting figure, to gain muscle mass, add 500 kcal.
Then we calculate the required daily amount of protein, fat and carbohydrates. Carbohydrates should not be more than 10%, you should try to get the missing calories not at the expense of fat, but at the expense of protein. It sounds quite complicated, but again, with the help of an online food diary, anyone can control the proportion of KBJU in the diet.
Let's take an example calculation. A woman weighing 60 kg, the percentage of fat is 20 (you can determine the percentage of fat visually or with a special analyzer). Daily calorie intake was 2000. To lose weight, subtract 500, we get 1500 kcal per day. We calculate BJU. For 1 kg of muscle mass, you need 2. 2 g of protein (4 kcal), 0. 4 g of carbohydrates (4 kcal), the remaining kilocalories are left for fat at the rate of 9 kcal per 1 g of fat. So, 60 kg - 20% = 48 kg of muscle mass.
Protein 2. 2 * 48 \u003d 106 g (424 Kcal)
Carbohydrates 0. 3 * 48 \u003d 19 g (76 Kcal)
1500-424-76 \u003d 1000 kcal, that is, about 110 g of fat per day.
Simplified Instruction
Compliance with the formulas for calculating the menu is necessary for people whose lives are related to training. For people who are far from sports, there is an easier option to determine the diet with a ketogenic diet. There are two lists: these are recommended and prohibited products.
Recommended Products:
- Meat
- Bird
- Fish
- Dairy products
- walnuts
- Cheese
- Vegetables (except potatoes, beets and legumes)
Forbidden:
- Any candy, incl. sugar
- Bakery products
- Pasta
- Fruits, including dried fruits
- cereals
On a ketogenic diet, you need to control the amount of carbohydrates in your food. This information can be obtained from the product packaging (if it is a finished food product) or by looking at the nutritional tables. In general, you should give preference to products that contain no more than 10 g of carbohydrates per 100 g. Following this rule, it is quite easy to make a list of products to buy and develop a menu for a week.
Ketogenic diet menu example
Option 1:
- Breakfast: omelette with cheese.
- Lunch: vegetable soup with chicken broth, a piece of rye bread.
- Snack: yogurt.
- Dinner: beef stew, fresh vegetable salad.
Option 2:
- Breakfast: cottage cheese with sour cream.
- Lunch: boiled chicken breasts with buckwheat.
- Snack: dried fruit.
- Dinner: salmon with vegetables, baked in foil.
During the day, you need to drink enough water (about 2 liters per day). Tea and coffee without sugar are allowed. Additionally, it is recommended to eat fiber to normalize the digestion processes.
Contraindications
Low-carb diets are dangerous due to their burden on the liver, kidneys, and cardiovascular system. So for people who have some problems with these organs, the ketogenic diet is contraindicated. Also, people who suffer from constipation and other digestive problems should not follow the ketogenic diet. Healthy people need to consume additional vitamin and mineral complexes during the ketogenic diet.
The effect of the keto diet
Reviews and results suggest that only the first 3-4 days are difficult on a ketogenic diet. At this time, the body is restructuring to a ketogenic regimen, so you may experience a feeling of weakness, dizziness. In the future, these negative effects disappear and the fat burning process begins. To obtain a good result, the diet must be followed for at least 3 weeks.
Those who have already been on a ketogenic diet note that there is no feeling of hunger. In addition, at the end of the diet, sugar cravings decrease. The body gets used to being free of sugar during the diet, which helps to develop healthy eating habits. If you look at photos of people before and after a diet, you can notice the appearance of relief on the body. This is especially evident in those who do not forget about physical exercises. The ketone diet is perfect for athletes as well as anyone who wants to have a lean body!