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Tips on how to Quickly introduce Ketosis

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Ketosis is a metabolic condition that is absolutely normal for the human body. This severely limits your carbohydrate supply, and as a result, your body switches to burning fat instead of glucose and produces ketones to supply energy. Below are various ways to help you get into this state faster and make sure your body is using fat for fuel.

1. Limit carbohydrates

The first and most important step in achieving ketosis is to limit the daily intake of pure carbohydrates to 20-30 years. We recommend that you limit carbohydrates immediately, rather than slowly reducing them day by day, as this will help you enter the -fast in ketosis and adaptation, as a rule. it will be easier and will take less time.

2. Move more

To achieve ketosis, you must first burn glycogen, which is stored in the liver and muscles. In fact, glycogen will be used for your body’s energy needs before it starts using fat.

One way to speed up glycogen consumption is simply to move more, ie. to burn more energy.

You can either work out in the gym, or just do your favorite type of exercise, or even go for a walk or take a walk. Of course, one walk will not burn all your glycogen, but it will speed up the process.

3. Exercise on an empty stomach.

Exercising on an empty stomach will cause your body to use the accumulated glycogen and then fat, not the food you ate before. Especially creeping heavy workouts that involve most muscle groups (legs, back, shoulders and arms).

4. Adhere to interval (periodic) fasting.

Periodic fasting will help your body use glycogen faster because it will not rely on the food you eat to maintain it.

If you have never had a periodic hunger strike on the keto diet, you can start with breakfast later than usual or skip it altogether.

If you feel tired and weak, then you should eat something, but most people tolerate skipping food quite easily.

5. Eat enough fat.

Consuming enough healthy fats, limiting carbohydrates, will help the body switch to burning fat. Fat will be transformed into ketones, which will be used as a source of energy.

Some of the best fats for keto are coconut oil, avocado oil, olive oil, clarified butter (ghee) and others.

6. Consume MCT oil

MCT (medium chain triglyceride) helps in the production of ketones and is absorbed very easily for instant energy.

MCTs are found in coconut oil and to a lesser extent in animal fats, but you can buy MCT oil in pure form, either in powder form or in liquid form.

How long does it take to get ketosis?

This process will take 2 to 7 days, depending on your previous diet and how physically active you are.

Remember that the most important rule for achieving ketosis is to limit carbohydrates. If you don’t, everything else will not help you get into ketosis (except for short periods of time).

When limiting carbohydrates, it is important to give your body enough fuel to function normally, and this is usually achieved by increasing your fat intake and enough protein. Also, be sure to consume enough electrolytes.

Why can’t I go back to ketosis?

If you are struggling to return to ketosis, it is best to start monitoring to make sure that you really follow the limit of 20-30 grams of carbohydrates per day. Start tracking what you eat and in what amounts.

How to introduce ketosis

This series of articles is best read from the beginning.

Warning again. I’m not a doctor. Everything that is described is my experience. If you have health problems or uncertainties in the description – consult your doctor. Also remember that the ketogenic diet, like everything else in this world, has its drawbacks and contraindications.

In this article, as you might guess, we will discuss the best ways to enter the ketone regime. I will also give advice on how to smooth out the side effects and prepare more easily for the ketogenic diet.

Preparatory period

Before you start something, you need to make sure you are ready for it. With poor preparation it becomes much more difficult to meet all the requirements and achieve the desired result. But, of course, this is possible.

What is better to do before the keto diet:

For a month or more it is better to stop eating sugar. This is artificially included sugar, which is often a serious problem for human health. Sugar is also highly addictive. That is, if you do not remove the sugar in advance, then the release from addiction will occur during the period of keto adaptation. This can worsen your health and increase the risk of interrupting and leaving the regimen. I remind you that all ready-to-eat factory foods contain sugar. Read the contents of what you buy.

Make a menu. A beginner on a ketogenic diet just needs to know in advance what he will eat tomorrow. This is not as easy a task as it seems at first glance. Almost all dishes from the usual diet, or change, or just do not fit. Each meal should be counted and broken down into components – proteins, fats and carbohydrates (BJU). Let me remind you that carbohydrates per day should not be more than 40-50 grams. Protein is calculated according to muscle mass standards individually, taking into account physical activity. It is impossible to exceed the required amount of protein. You can eat as much fat as you want. I will describe examples from the menu and give recipes for favorite dishes in the following articles. You can use the search on the Site or search by tags and better subscribe to us so as not to miss a useful article.

After preparing the menu, we take all the products at home, sort and dispose of the excess. We go to the store and buy new ones, the ones that will eat. It is very difficult to make a varied and tasty ketogenic diet without updating the grocery basket. I am always present in the refrigerator and it saves me from hunger: cheese, various oils, eggs, fatty meat, vegetables, vegetables, rich cream 33-38%, oily fish, avocado, high fat cheese 18% and sour cream 33%. Of course, there are many more products, but I always need them.

1 week before the diet is better to reduce carbohydrate intake to 100 grams per day. This will allow a smoother entry into the mode. Less stress for the body. You should not, after eating carbohydrates to say goodbye, try to enter the keto mode the next day. This is wrong, it will not work and why additional stress for the body.

Possibilities for introduction of Ketogenic diet

Directly, the keto regime with the breakdown of fats and the release of ketone bodies, in this case, begins in 3-5 days.

How to check if fat decomposition has started? It’s simple, we buy test strips at the pharmacy, for example, “ketoglyuk”, and we pass the analysis in the morning) instructions are attached.

If after 5 days the result is zero, then you are doing something wrong. Check the menu again. Don’t overeat carbs? Squirrel? Protein, by the way, also has the ability to break down its ingredients, including the release of glucose. This can happen when the norm of its consumption is exceeded. This is bad! Watch and do not overeat protein.

Dairy products, including cheese, can also interfere with the keto regime. The fact is that milk contains milk sugar and can increase insulin levels, which is bad for keto in the initial stage. It is better in case of doubt to exclude dairy products and to introduce them gradually later.

You can apply it after the first, in case of damage. On the second or third day of the diet, try interval fasting. You can just skip lunch. Try to rest between 6 and 12 o’clock. But don’t forget to drink more water!

This method almost guarantees entry into keto mode. The most important thing is to stay there. By the way, the hunger under the keto regime, after a period of keto adaptation, is not felt so acutely. I often eat 1-2 times a day without snacks and this is normal. Well-being is excellent.

The ketogenic diet does not offer snacks at all! Forget about them. Snacks and split meals, this is from the world of carbohydrates and blood glucose spikes, we do very well without it.

By the way, after interval starvation, it is better to drop the “armored troops” first. I will write his recipe in the following articles. If you don’t know what this is, use the site search and go through the bookmarks. You will find many useful recipes for the keto diet.

Connect moderate exercise, you can simultaneously with an interval of starvation. It is designed for people with good physical training. But be careful. At the beginning of the keto it is better to stop the exercises.

There is a miracle pill !, but seriously, not pills, but MCT oil. It’s not a very tasty thing, so I prefer to use it in pills. Although extremely rare. What does this give? This oil is a medium chain triglyceride, they are produced from coconut oil and when they enter the body, they are immediately broken down into ketone bodies. This gives a significant increase in energy, even to people who are not familiar with the keto regime. Sometimes used by athletes as energetic. But be careful! First of all, this is not a completely natural production of ketones by your body, and when you stop taking it, you can drop the keto. Second, with a significant excess of ketones in the blood, you can feel all the unpleasant consequences described in the article. Keto adaptation. This option is a last resort and is designed to give the body a boost to subsequently enter the ketogenic regime and independently continue the production of ketone bodies. I have used it several times, but for a long time in mode. Why? If, consciously or accidentally, I had to leave the keto for a day, then it would be easier and faster to return after drinking “armored coffee” in the morning, after eating something fatty and throwing a couple of MCT capsules.

By the way, this perfectly removes the unpleasant effects of merry last night.

Ketosis how to perform

Attention! Before deciding to follow a categorical diet, carefully study the possible risks and contraindications.

In this article I will try to gather and systematize the knowledge and experience I have gained over time when I follow a low carb diet. This is not another article praising ketosis. This is a small summary of the entry of ketosis for beginners, based on my personal observations and the observations of those who have long adhered to LLP.

Attention! Obesity is not a problem of caloric imbalance. Obesity is a problem of hormonal imbalance. The techniques offered on this site help to restore the physiological levels of hormones and improve metabolism.

Attention! Ketosis does not mean lipolysis. Ketones are the result, not the cause, of the use of fats as fuel. Ketones alone will not put you in the process of burning fat – they are a by-product of this. Fat absorption will not start the internal “fat sweat”, only ketosis and well-established hormonal signaling.

Attention! If after switching to a ketogenic diet, there is no decrease in appetite and the weight does not begin to fall, but to grow, do not panic! Continue to heal the body and read:

You will have to study the materials yourself. I don’t mean that you have to get a doctorate in biochemistry. I mean the following: if your goal is to lose weight or regain lost health, which involves exposure to body nutrition, you need to know what will affect.

Therefore, to have a basic, minimum level of knowledge about metabolism, the Krebs cycle, what is glycolysis and ketogenesis, what is lipolysis and lipogenesis, what are the main hormones that control your body, how digestion happens, what happens in the body you during digestion and breaks between meals – necessary. And there are many, many, many interesting things to learn in case you decide to take the reins of power over your body in your hands.

So, the concept and terminology you need to study.

You must first enter your body in a state of ketosis. In terms of metabolism, ketosis is an imitation of hunger. Here, too, we have all the positive effects of starvation and exclude the negative ones, because ketosis preserves muscle protein and ketosis does not mean actual starvation.

How to enter the body in ketosis? To deprive him of one of the sources of energy, namely carbohydrates. We need to know what to do in practice. In fact, just stop eating foods that contain carbohydrates. This will lead to depletion of glycogen stores, blood sugar levels will begin to fall, the body’s cells will begin to starve, which will signal the body to switch to an alternative source of energy – fat.

Thus, as a result of a chain of metabolic transformations (studied in detail in paragraph 1 of yep.gif), the body is in a state of ketosis, ie. used as fats, both nutritional and structural (internal) as the main energy source. Simply eliminating carbohydrates and dieting will enter a state of ketosis. But there are a few secrets that will allow you to do this much faster, easier and more reliably:

Day 1:

Finish the meal as early as possible, for example at 4 p.m. This will provide you in the morning prekletoznym condition.

You do not have the necessary permissions to view the links in this post. The study used the scheme – 12 hours of starvation and 12 hours of food with ketogen.

Towards the end of the 12-hour diet, plasma acetoacetic acid, plasma beta-hydroxybutyrate, and the release of acetone by respiration increased 3.5-fold, while acetoacetic acid in urine increased 13-fold.

Day 2:

Start a LAP with 0 carbs. This will be enough those contained in LLP products (0-5-10 carbohydrates maximum).

It’s ideal to have a short cardio workout before breakfast to complete your glycogen.

Day 3:

  • You are in ketosis. You begin the process of ketoadaptation. yep.gif

If you go into ketosis to lose excess fat, do not enjoy fatty foods.

No calorie counting is required, as eliminating carbohydrates automatically reduces the diet.

And if it doesn’t decrease, don’t panic, read here.

At the beginning of ketosis, try to keep the protein high. For two reasons – protein completely saturates. And protein will help maintain muscle mass during gluconeogenesis.

With keto, appetite decreases naturally and keto foods are eaten better. You do not have the required permissions to view the links in this post.

The restructuring of the body in a fat burning mode takes an average of 3 to 4 weeks.

Do not confuse signs of physiological hunger with signs of psychological hunger. True hunger is a stable and prolonged absence of the necessary micro and macro elements in the blood. NO CALORIES! Sugar will provide you with calories, but it will not provide you with nutrients. Watch the macro.

Information about hunger and satiety reaches the brain in two ways – through the nerves coming from the stomach and intestines, and through substances contained in the blood. To prove this, two experiments were performed. Nerves are responsible for volume and weight: scientists inflated a rubber balloon in the stomach of a hungry animal and thus suppressed the feeling of hunger.

But only for a short time, because food, in addition to filling the stomach and intestines, is still broken down and absorbed from the gastrointestinal tract into the blood. This means that a well-nourished person has more digestive products in the blood than a hungry person.

The food center monitors these changes in the composition of the blood, not one, but several substances (glucose, amino acids, fat breakdown products) to avoid mistakes.

Ketosis has many nutrients, especially once you start your own “fat stove” and the blood will gradually be supplied with ketone bodies.

However, there are cases when a person does not have a reduced appetite in ketosis. The reason for this is leptin and insulin resistance. I highly recommend that you read Dr. J.’s article. Fang. You do not have the required permissions to view the links in this post. and the leptin protocol of Dr. J. Cruz.

At the stage of entering ketosis, “carbohydrate starvation” can be observed – this is due to the fact that the spikes in blood sugar cease, which is characteristic of glycolysis. It is necessary to understand and not go after the old habits to end the meal with “dessert”.

Eating with NUP, as already mentioned, does not involve high protein intake, but at the stage of adaptation to ketosis it is necessary to increase the proportions of protein in the diet to avoid loss of muscle mass, which will inevitably be spent on the needs of gluconeogenesis, while ketosis gains speed the brain does not reach 60-75% for food ketones.

To avoid or minimize the symptoms of “keto-flu” (headache, fog in the brain, seizures, fatigue), follow Dr. Stephen Feeney’s instructions for mineral supplements:

An average of 3000-5000 mg of sodium and 2000-3000 mg of potassium are needed as part of a ketogenic diet. For sodium and potassium (or electrolytes), instead of trying to track them directly (which is frustrating at best), we recommend salting the food to taste by adding 2 grams of sodium in the form of broth or broth and eating 5 portions of vegetables without starch daily. For magnesium 300-500 mg is the initial recommendation. Muscle spasms are our best indicator of depletion and replenishment of intracellular magnesium, we usually recommend 3 tablets a day with slow magnesium or a total equivalent of slow release for 3-6 weeks.

Salt and sodium do not match.

Eating with NUP, as already mentioned, does not involve high protein intake, but at the stage of adaptation to ketosis it is necessary to increase the proportions of protein in the diet to avoid loss of muscle mass, which will inevitably be spent on the needs of gluconeogenesis, while ketosis gains speed the brain does not reach 60-75% for food ketones.

To avoid or minimize the symptoms of “keto-flu” (headache, fog in the brain, seizures, fatigue), follow Dr. Stephen Feeney’s instructions for mineral supplements:

An average of 3000-5000 mg of sodium and 2000-3000 mg of potassium are needed as part of a ketogenic diet. For sodium and potassium (or electrolytes), instead of trying to track them directly (which is frustrating at best), we recommend salting the food to taste by adding 2 grams of sodium in the form of broth or broth and eating 5 portions of vegetables without starch daily. For magnesium 300-500 mg is the initial recommendation. Muscle spasms are our best indicator of depletion and replenishment of intracellular magnesium, we usually recommend 3 tablets a day with slow magnesium or a total equivalent of slow release for 3-6 weeks.

Salt and sodium do not match.

There are no perfect proportions. There is no universal formula. If all people were the same, such a formula could be created, but. alas. ye17 As a guide, the following formula is recommended: 20% protein / 75% fat / 5% carbohydrate. For 2000 c / cal it will look like this:

The daily calorie is not listed here as a guide, but as a starting point – the daily diet, from which we will take the proportions of BJU.

It is proposed to remove the term “calories” from use altogether and to start thinking in the categories of nutrients – proteins, fats and carbohydrates.

My recommendation is to monitor only carbohydrates (usually no more than 50 grams per day) and protein (choose your speed in grams from the links below, depending on the characteristics of your metabolism, genetics, level of physical activity, health, etc.). n.). And there is so much fat to keep these levels of carbohydrates and proteins in a strictly defined range, given that we do not choose lean pieces of meat, eat fatty proteins and therefore, eating our normal protein, as a rule, earn enough fat.

For a better understanding of protein / fat / carbohydrates, read the next section. Feel free to ask questions.

To know for sure that the macro-nutritional composition of your food corresponds to the proposed formula (or the one you developed yourself, taking into account your individual characteristics), you need to have a food diary. Especially for beginner ketosis. Here you can choose the appropriate service.

Various authors of low-carbohydrate diets offer their own dietary divisions. I will give here the “middle” option.

1-2 days – onset (onset) of ketosis. Increased protein (higher than the one you specified), minimum carbohydrates, moderate fat.

Proportions of BJU for diet in 1200 to / cal

From the third day and for 3-6 weeks – ketoadaptation, achieving a state of stable ketosis. Protein in its normal range, 20-50 grams of carbohydrates, fats, depending on the purpose of ketosis.

To achieve the therapeutic effect of ketosis, one must strive to provide the body with fat. This means that we refuse carbohydrates, start an internal fat ball and add exogenous fats.

For the “slimming” effects of ketosis, there is no need to increase the exogenous fat supply, as the “fat-rich diet” is in you.

Proportions of BJU for diet in 2000 on mud

Supplement 04/23/2016

She made an improved label – by calculating the ketogenicity of the diet according to Wilder’s formula.

The rules are the same – only grams are entered in the table (green font)

You do not have the necessary permissions to view the links in this publication., In short, convincing and in substance. Highly recommended.

In the topic Menu for beginners, you can read the rations from consumers, their reviews of the diet. Also share your experience.

The topic Tips for Beginners is presented through collective experience, observations, notes, conclusions, recommendations.

If you want to make a personal diary in this forum, you can make a request here.

KETO diet. Severe fat burning

The KETO diet, in my opinion, is a pretty interesting way to get rid of subcutaneous fat. On the one hand, you can practically not eat carbohydrates, but on the other hand, you need to eat fat in increased, compared to the usual, volume. A number of unusual processes take place in the body to learn how to extract energy without using carbohydrates.

Greetings! I think that before the summer season the most suitable materials are materials for weight loss, drying and more. Historically, our muscles look much more beautiful when the percentage of fat in our body is minimal, but since really big muscles cannot be grown in a calorie-deficient mode, we need to train our body cyclically (weight gain phase). , drying phase). Before the summer season, it is common to get rid of subcutaneous fat, because we strip more and more. But it is necessary not only to get rid of subcutaneous fat, but also to keep as much muscle as possible in this phase, so it is very important to approach this issue as competently as possible. A good solution is the KETO diet, which we will discuss in this article.

Like I said, I just need to show you some effective ways to get rid of subcutaneous fat so that you can choose the one that works best for you.

In the previous article we discussed in detail what BUCH diet. I, as a rule, get rid of excess fat using it, but it will not suit everyone, because it requires individual personalization, and beginners still do not know how to listen to your body.

My sister, who also works out in the gym, uses the KETO diet because of her, this version of weight loss works better.

Here are the results of using the KETO diet:

Impressive? Of course! But not everything is as simple as it seems at first glance. This diet also requires a very competent approach, because if used improperly, it can lead to a decrease in brain activity, performance of internal organs and even loss of consciousness.

By the way, my sister loves cardio workouts! How much to speed up fat burning with the help of cardio workouts I said here. Don’t forget to read!

Many people know that if you eat less sweets, flour, complex carbohydrates (rice, buckwheat, pasta, etc.), you lose a few pounds. This diet is also a diet (low in carbohydrates). It works well because a lack of energy is formed in the body, which is compensated by the body’s reserves (fats). This is why people lose weight when they reduce carbohydrates in their diet.

And what will happen if you completely remove carbohydrates from food, ie. diet does not contain low carbohydrates and carbohydrates? Will it be more effective for burning fat, or is it too much? Answer: Yes, it will be effective. Such a diet was very popular in the days of Arnold, Vince Gironde and others. This is exactly the KETO diet.

Where does the name “KETO diet” come from?

The thing is that when our body does not receive carbohydrates at all (a way to get fast energy), KETONES (ketone bodies) begin to be produced in the body by FAT to provide energy to the brain and nervous system.

In the article I talked about metabolism, I explained the basic functions of nutrients (proteins, fats, carbohydrates). Each of these nutrients has its main, unique function:

Carbohydrates = providing the body with energy;
PROTEIN = building materials for our body, as well as an emergency source of energy;
FATS = needed to protect our body in case of emergency when we have nothing to eat;
As mentioned above, the main source of energy is carbohydrates and reserve proteins and fats.

For this reason, you want to eat something sweet or sweet, because it is a way to get the main source of energy for our body. The body understands this and always tries to accumulate nutrients in the form of fat deposits “in reserve”, because such a need has been for thousands of years (there was not enough food or it became very difficult).

If you deliberately do not eat carbohydrates, as in various diets, then the body thinks that it is in an extreme situation and begins to burn fat (waste).

What happens in the body if Carbohydrates do not arrive for a Long time?

During the first two days, glycogen stores (the main source of energy) run out, so your body will be forced to switch to backup energy sources: fats and proteins.

It is not so scary for the body itself, because it can fully compensate for its needs with the help of FAT stocks. The fact is, however, that it is dangerous for our brain (the brain, by the way, is the most milky organ of our body and is 60% fat) and the NERVOUS SYSTEM, which needs carbohydrates (glucose). The brain cannot use fat as energy, otherwise it would absorb it on its own, with no carbohydrates. How to be? The result of everything?

Take some time, friends. The human body is a powerful structured system, in part similar to the car that has evolved over millions of years. It has a mechanism, in case of lack of carbohydrates, because it is logical, because GOLDER is a fairly common phenomenon in the history of the human race. What is this mechanism?

When our body experiences an acute shortage of carbohydrates (glucose), KETONE BODIES (KETONS) begin to be produced.

Based on the above, we have two types of energy supply to our brain:

GLUCOSE (the main source of energy when there are carbohydrates in the food).
KETONS (reserve source of energy when there are no carbohydrates in the diet).
The very process when ketones are produced in our body is called KETOSIS! It is the ketones that our brain begins to use as a source of energy instead of glucose.

But there is a note, carbohydrates in the diet almost should not be! Ie carbohydrates can consume no more than 30-50 grams. per day. because if you eat more than 100 g of carbohydrates per day, approximately, then KETOZ will not be possible, because These carbohydrates will produce glucose, which will serve as a source of energy for the body and brain.

When you eat carbohydrates, your body begins to process them into glucose (instant energy) and GLYCOGEN (spare “fuel tanks”). Glycogen is stored in the cells of the liver and muscles.

If you stop consuming carbohydrates, the body spends glycogen for 1-2 days and then begins to recover to start using fat as energy. As a rule, a complete “restructuring” occurs in 7-8 days and then the body will begin to actively burn fat!

What will happen if you Completely eliminate carbohydrates From your Diet?

The coin has two sides:

PLUS: Glycogen burns faster and the body quickly realizes that it is necessary to use FAT as a source of energy. The fact is that the less carbohydrates you consume, the less INSULINA is produced, which means faster fat burning. If, on the contrary, there is a lot of insulin, then it BLOCKS DISTRIBUTING MASSES (LIPOLYSIS).

MINUS: If you completely eliminate carbohydrates, you can’t even eat vegetables, and our gastrointestinal tract (gastrointestinal tract) needs fiber to function better. For many thousands of years, humanity has eaten fiber (roots, plants, etc.), so our intestines are accustomed to it. I eliminate carbohydrates to a minimum, but I eat vegetables. She works. And ketosis is the gut in order.

What should I do if I start / become less likely to go to the toilet?

Protein and fat help to absorb food in larger quantities, ie. the “exit” a priori turns out to be less. Also, with the KETO diet you consume less food than with a low carb diet. The formation of fecal masses is reduced, so if you are less likely to go to the toilet, but you do not need to have constipation.

And if I take hormonal pills (contraceptives, including)?

There is a myth that when you take hormonal pills, you start to gain weight drastically and this prevents weight loss. Dear girls, first of all I would like to draw your attention to the fact that the pills themselves cannot contribute to the immediate weight gain. Weight gain contributes to the increase in calories, which is manifested in connection with increased appetite.

I have noticed that girls who take hormonal drugs no longer control their diet and eat everything that has come. And all this, as a rule, against the background of lack of exercise.

My sister also drinks hormones for certain reasons (female hormones), but her weight does not increase because they control her food.

As soon as the calorie content rises, the body begins to store nutrients, and you get fat. So, if a doctor prescribes hormonal drugs, then you should not abandon them just to keep the figure. The figure you keep under control of their strength and physical activity.

What is the difference between KETO and low carb diets?

Many people are confused as to what is the difference between KETO and a low carb diet. It seems that there are some carbohydrates (with the KETO diet we get 30-50 grams of carbohydrates from vegetables).

They differ in that with a low-carbohydrate diet CARBS are more (100-150 g), so the body does not switch to a backup power supply – fat (without ketosis!). And with KETO, the carbohydrate diet is either negligible or not at all, so the body switches to ketosis and switches to FATS as the main source of energy.

In short, the KETO diet is FAST!

Low carb diet – there are carbohydrates, but not enough, and they are needed to avoid ketosis.
No carbohydrates (KETO) – NO carbohydrates or too little (30-50 g of vegetables) and the body eats FATS as energy.

There are various ways to create the necessary conditions for the launch of ketosis, but traditionally it is part of the almost complete lack of carbohydrates as an energy source.

Types of KETO diets

Consistent – eat only protein + fat + cellulose.
Strength – Eat carbs before strength training, but just as much as you burn, the rest of the time is the traditional (constant) KETO diet.
Cyclic – load a little carbs every 7-8 days to save more muscle and speed up your metabolism.
The most effective of these, it seemed to me, was CYCLIC, but it is very similar to the BEACH diet, which I wrote about in the previous article. The only difference is in the amount of time to load and dispose of carbohydrates, but in fact you will hardly feel the difference. Ie if you eat carbs once a week, if you follow the BEAM diet, then this will actually be the CYCLIC KETO DIET.

How many carbohydrates should you use when using the KETO diet?

Personally, I am against using this type of KETO diet, especially for beginners, because they still do not know how to feel their body and therefore do not need to invent a bike. All carbohydrates, whether pre-workout carbohydrates, will slow to a state of ketosis.

But very strong athletes speak well enough about the KETO energy diet when you indulge in some carbs before a workout.

So you will need about 0.5 grams of carbohydrates for every pound of your body! If you weigh 80 kg, then you will need about 40 grams of carbohydrates before training (1-1.5 hours before training).

But, as I said, this option is not suitable for beginners. It is unlikely that a beginner will be able to clearly calculate how many carbohydrates he needs in a given situation, so it is easier to simply eliminate them and stick to the diet CONSTANTLY.

Advanced athletes are looking at the situation.

How to properly load carbohydrates with a cyclic KETO diet?

Again, this option is NOT for starters! This type of KETO diet is very similar to the BUT diet, but there are some nuances. In the BUCH diet we are loaded after 2-5 (rarely, 7) days with carbohydrates to speed up metabolism and not enter into ketosis. Here the task is different. We work out every one to two weeks to stimulate the metabolism, BUT DO NOT EXCLUDE KETOSIS. How is that possible?

DO NOT eat carbons while you are depleting your glycogen stores! Bread, ketchup, pasta, cereals, chocolates, pastries and more. All this is impossible!

You can use only a small amount of green vegetables (cucumbers, lettuce) without any dressings (especially mayonnaise!). Remember that it is better to eat less carbohydrates than more!

The more you exercise, the faster you get glycogen! If you train three times a week, then ketosis can occur in 7-8 days, and if you have 5-6 workouts a week, it can already start after 3-4 days.

The more exercise, the faster your body will switch to fat!

You can only load carbohydrates when you have entered ketosis and have been in it for at least 2-3 days, actively burning fat stores.

How much time can be loaded with carbohydrates? I advise you to load the maximum floor of the day! Ie if you wake up and load up on carbs at 7am, then your last carb meal should be at 7pm and no later! It is better not to charge at all 12, but 8-9 hours. Remember that less than more!

NUMBER OF CARBON SUBSTANCES should be equal to 8-10 G per 1 kg of dry body weight! Dry weight is your fat-free weight! The average amount of fat in men is 10-30%, in women – 18-35%. She is very individual.

Protein can be taken in the same amount, but the amount of fat in the loading phase is better to reduce!

By the way, FRUIT AND ICE CREAM IS NOT POSSIBLE! This is very important because FRUCTOSE and LACTOSE are easily deposited in glycogen in the liver and not in the muscles like other carbohydrates!

It is better to eat “Snickers” in the load phase than to eat an apple. Of course, I’m exaggerating.

Once again, I will not be lazy to repeat: THIS METHOD IS NOT SUITABLE FOR BEGINNINGS It is difficult to configure (EASY TO ERROR!). And if you overdo it with carbohydrates, then fat loss (KETOZ) will stop and reduce weight loss results to nothing.

KETO diet. Diet and features

So, as we have already understood, the basis of the KETO diet is fats and proteins, and no carbohydrates (from carbohydrates only green vegetables of 30-50 g)! This is the BASE.

Calorie content

Once our body switches to KETOS, we will need a little more fat than usual, ie. the ratio will be as follows: 1/3 PROTEIN + 2/3 FAT.

There are very few carbohydrates, so we do not take them into account.

Now more about calories:

1 gram PROTEIN = 4 CCAL;
1 gram FAT = 9 KCAL;

This is important because in grams the amount of FAT will be EQUAL to the number of PROTEIN, as about 2 g of protein = 1 g of fat in calories!

For example, if your daily caloric content is 2860 KCAL, then you need 220 g of protein (that’s 880 KCAL) and 220 g of FAT (that’s 1980 KCAL). I’m talking about the weight of the nutrients themselves (proteins and fats), ie. their content in the product, not the weight of the product.

100 g of chicken breast (this is the weight of the PRODUCT) contains 21 g of protein + 9 g of fat (this is the weight of the nutrients), and 100 g of pork fat (this is the weight of the product) can otherwise be about 12 g of protein (50 g) WEIGHT OF FOODSTUFFS). Accordingly, KCAL must be calculated based on the weight of the nutrients! You eat food, calculate the amount of food to get a portion of calories equal to 1/3 PROTEIN + 2/3 FAT.

CAUTION: Until your body develops ketosis (average 1 week), it makes sense to use a slightly different percentage of nutrients: 40% PROTEIN + 60% FATS or even: 50% to 50%. But a week later, reduce the protein content and increase the amount of fat. To the desired ratio (1/3 and 2/3).

Why exactly? The first 50% to 50%, then 1/3 to 2/3? Only until the body enters ketosis can it begin to use muscle proteins as energy that we do not need.

Also, the protein should be reduced after a week. our body is able to begin to absorb proteins and convert them into glucose so that our brain does not recover to a new source of energy and does not enter ketosis.

Use almost any food, the basic rule: CARBOHEADS SHOULD NOT BE! And now for professionals, because you can eat more fat, you can eat: fried meat (pork, chicken, lamb), fish, eggs, various cheeses (except processed!). All this can be eaten! It is true that it is necessary to exclude milk, because there are also carbohydrates and lactose.

Unsaturated fats are also added: flaxseed, olive oil, fish oil, etc.) and some vegetables (fiber).

Your appetite will decrease significantly as your body goes into ketosis, so don’t worry about the caloric content of the products. You can eat everything, but you don’t want to. This will be the case if you have done everything right.

BASIC NO CARBOHYDRATES (except for a small amount of vegetables). Until you get into ketosis (7-8 days), it is even better to eliminate vegetables, because this will slow down the process of transition to fat.

How the body enters ketosis

So to let you know that you are doing everything right, I need to tell you what will happen to your body during the transition to the use of fat as a major source of energy:

CYCLE # 1: Glycogen and glucose waste. After the last carbohydrate intake, your body burns glucose for 8-10 hours. Then more and more glycogen begins to be consumed by the liver.

CYCLE number 2: waste glycogen and fats. After about 1-2 days, your body will spend all of its muscle glycogen and liver and will begin to switch to using fat as an energy source.

CYCLE # 3: Waste of fats and proteins. In about 5-7 days, your body will actively burn fat, which is a plus, but the downside is that your body will probably start using protein as an energy source instead of fat, so we can burn a lot of muscle. It will also burn glucose, which our body converts from protein through a reaction called GLUCONOGENESIS!

CYCLE # 4: Fat waste. After 5-7 days of complete absence of carbohydrates, our body adapts to the long absence of carbohydrates through the formation of ketones, ie. comes KETOSIS. The body now uses FAT as energy and the breakdown of protein is slowed down. Our brain almost completely receives energy from KETONES.

The most important thing to understand is that even a small amount of carbohydrates at the beginning of your KETO diet can prevent the body from entering a state of ketosis. The fewer carbohydrates in the diet and the longer they are absent, the closer your body is to the 4th cycle (ketosis, fat loss).

Signs of ketosis

Still, how do we know that your body has entered a state of ketosis? There are specific signs:

Decreased appetite.
Improving well-being (lethargy disappears).
The smell of acetone.

By the way, the smell of acetone from the body, mouth and urine is the most characteristic sign of the onset of ketosis! Excess fat derivatives are excreted by the body, so this odor appears.

How to remove the smell of acetone?

It is not always possible to remove it, but in practice you can reduce it to a large amount of water (from 3-3.5 liters per day)! This will remove excess ketones from urine and sweat.

By the way, the water in the keto diet is needed for drinking in large quantities needed!

KETO diet menu

Facilitate the menu. You need to eat protein and fat, not carbohydrates.

We take products of animal origin (meat, fish, poultry, eggs, cottage cheese). Milk can’t be!

Just choose those products where there are no carbohydrates!

OIL PORK: 15 g PROTEIN + 30 g FAT = 330 CCAL

RESULT: 18 g protein + 9 g fat = 153 CCAL

SEMGA: 21 g PROTEIN + 15 g FAT = 219 KCAL

ONE EGG (YELLOW): 6-8 g PROTEIN + 6 g FAT = 88 CCAL

Do the same with the vegetables:

CIRCLES: 1 g PROTEIN + 0 g FAT (4 CCAL) + 3 g CARBON = 0 CCAL t

GREEN PEPPER SWEET: 2 g PROTEIN + 0 g WEIGHT + 5 g.

Calculate that in grams by weight of protein = weight of fat. The calories in fat will be twice as much, and we need that to maintain the right ratio.

For example, 100 g FAT PORK (15 g PROTEIN + 30 g FAT) + 100 g SCUMBER (18 g PROTEIN + 9 g FAT) = 33 g PROTEIN + 39 g FAT, i.e. The weight of the proteins is almost equal to the weight of the FATS and this is what we need.

You can create a menu for all products this way! In any quantity you need. Then just take the total amount of food received, divided into 6-7 portions and get your daily diet. This is not difficult! You have to do it once and then get results.

The weight of proteins and fats in each portion should not be the same. It is BASIC to keep the total daily proportion (1/3 PROTEIN + 2/3 FATS, remember?). Ie You can eat pure pork in one meal and eat mackerel in the other, for example. It makes sense daily calories!

Nothing complicated. You will succeed.

ATTENTION: Now I consider it necessary to emphasize some moments of how my sister eats from the KETO diet, this will be especially useful for the beautiful half:

First of all, so that the body does not experience too much stress from giving up carbohydrates, the nurse first resorted to using BUChdieta, or just ate 100-150 g of carbohydrates in the morning, and just ate protein for all other meals, FIBER + CELL.
When the body is prepared for further weight loss, the nurse begins to prepare the body for ketosis. How? Quite simple. This happens in 3-4 days. On the first day, she allows herself 50 grams of oatmeal on sugar-free carbohydrate water, on the second day 25 grams of oatmeal for breakfast, and the next 3-4 days there is a complete rejection of fast foods (sweets, fruits, sugar) and others.). ) and slow (cereals, etc.) carbohydrates.
When there is a complete rejection of carbohydrates, the proportion of protein + fat is 50% to 50% or 60% protein to 40% fat. This is to ensure that the body carries glycogen from the muscles and liver and does not begin to convert the proteins from your muscles into glucose to nourish your brain.
When 3-4 days have passed without carbohydrates, the proportion of protein + fat = 1/3 protein + 2/3 fat. Here the body begins to “get on new rails”, ie. use fat as your main source of energy. Active fat burning begins.
After 7-8 days from the body, urine, mouth begins to smell a little acetone! To get rid of this odor, drink more than 3 liters of water a day! This will help.
What does she use to improve the result? She resorted to the use of fat burners: usually it is LIPO 6x (can be bought in the sports nutrition store) + L-Carnitine (also bought there). It stimulates the central nervous system (central nervous system), gives strength, reduces the fat layer, and also (L-carnitine) helps to transport fatty acids in the mitochondria, ie. in the first place is the use of fats as energy. Read more about these supplements here.

IMPORTANT! If you use fat burners + L-Carnitine, then DO NOT DRINK TEA AND COFFEE IN GENERAL, otherwise you just can’t sleep! Fat burners contain caffeine and yohimbine hydrochloride.

data

I understand that the information is only one tone, maybe not even all lived to the end, so I think it is necessary to summarize the main points of this article:

The number of calories in nutrients:

1 g PROTEIN = 4 KCAL.
1 g FAT = 9 KCAL.
1 g CARBON = 0 KCAL.

To get into the state of KETOSIS, it is necessary to practically not consume carbohydrates (you can only 30-50 grams of green vegetables)! And in the first week and do not eat, even vegetables!

There are two types of energy supply to our brain:

GLUCOSE (the main source of energy when there are carbohydrates in the diet).
KETONS (reserve source of energy when there are no carbohydrates in the diet).

By themselves, HORMONAL PILLS (contraceptives) do not increase weight, but simply increase appetite, but can be controlled.

There are three types of KETO diet:

Consistent – eat only protein + fat + cellulose.
Strength – Eat carbs before strength training, but just as much as you burn, the rest of the time is the KETO diet.
Cyclic – load a little carbs every 7 days to save more muscle and speed up your metabolism.

The body enters KETOZ in 4 cycles:

CYCLE # 1: Glycogen and glucose waste.
CYCLE number 2: waste glycogen and fats.
CYCLE # 3: Waste of fats and proteins.
CYCLE №4: Fat (KETOSIS).

The article is over. In it I looked in enough detail not only what is the KETO diet, but also many issues related to it. For starters, I recommend it because it’s not that hard to set up, but it’s very effective.

Keto Diet – A Beginner’s Guide. List of products that will help start ketosis

Unlike many fad diets that come and go with very limited indicators of long-term success, the ketogenic diet (or keto diet) has been practiced for more than nine decades (since the 1920s) and is based on a deep understanding of physiology and biochemistry and nutrition.

The keto diet helps many people because it focuses on several key, main causes of weight gain, including hormonal imbalances, insulin resistance combined with high blood sugar, hunger for carbohydrates, and unnecessary calories that many people struggle with. The keto diet deals with these problems. Proof of this is my practice and the feedback from the patients consulted:

What is the keto diet?

Instead of relying on counting calories, limiting portion sizes, using extreme exercise, or finding willpower (even though your energy level is low), this low-carb diet uses a completely different approach to losing weight and more. good health. The method works because it changes the very energy source that the body uses to maintain energy: namely, from burning glucose (or sugar), it transports the body to burning fat. This body regimen is the most correct, because maintaining energy with the help of carbohydrates is inefficient, I wrote about it in the article “How to control overweight. Burn fat

This switch will put your body in a state of “ketosis” when your body becomes fat, not sugar. The steps or basics of keto are surprisingly simple:

Cut down on carbs.
Increase your intake of healthy fats, which help create a feeling of satiety.
Without glucose, your body is now forced to burn fat and produce ketones.
Once the level of ketones in the blood rises to a certain level, you will reach ketosis.
This condition results in permanent, relatively rapid weight loss until your body reaches a healthy and stable weight.

By the way, you can measure the level of ketones in the body completely scientifically and cheaply, within 200 rubles, for this you need to use Ketogluk-1 test strips or similar to determine glucose, ketone bodies in the urine. You can know exactly when your body is in a state of ketosis.

Introduction to the keto diet for beginners

The classic ketogenic diet is a very low-carbohydrate diet that was originally developed in 1920 for patients with epilepsy by researchers working at the Johns Hopkins Medical Center. (1) Researchers have found that fasting – not eating all foods for a short period of time, including carbohydrates – has helped to reduce the number of seizures suffered by patients, in addition to other positive effects – reducing body fat, normalizing levels of blood sugar, cholesterol and hunger. (2)

Unfortunately, long-term fasting is an unacceptable option for a long time, so the keto diet is designed to mimic the same beneficial effects of fasting. In fact, it acts by “cheating” the body, forcing it to think that it is hungry (while enjoying hunger) by removing glucose and carbohydrate foods from the diet. Today, the standard keto diet has several different names, including “low carb” or “fat.”

The basis of the classic keto diet is the strict restriction of the consumption of all or most products with sugar and starch (carbohydrates). These foods break down sugar (glucose) in our blood, and if the levels become too high, then the extra calories are stored as fat, leading to unwanted weight gain. However, when glucose levels fall due to low carbohydrate intake, the body begins to burn fat and produce ketones that can be measured.

The keto diet, like most low-carb diets, works by lowering glucose levels. Since most people live on a high carb diet, our bodies usually use glucose (or sugar) for energy. We cannot produce glucose, and it is stored in the muscles and liver for only about 24 hours. As soon as glucose stops coming from food sources, we instead start burning the accumulated fat or fat from food.

The brain needs glucose and oxygen for life, so it creates a desire for hunger and pulls us, as a rule, to foods high in carbohydrates to cover the glucose deficiency for the brain, but the body does not get enough energy.

TWO WAYS OF OBTAINING THE ENERGY’S ENERGY

Aerobic (with oxygen). A good way to obtain ATP is the complete oxidation cycle, 36 ATP molecules are formed in the mitochondria (oxidative phosphorylation) and 2 ATPs in glycolysis (catabolic metabolic pathway in the cytoplasm). Man eats everything and burns with energy.
Anaerobic (without oxygen). Bad when there is no oxygen in the system and the body operates in a “survival only” mode. It feeds only on carbohydrates and amino acids that fall into the chain of glycolysis. The yield is very small, only 2 molecules of ATP. Therefore, everything that will be obtained in excess of the oxidizing ability will be processed into fat. All other substances will remain as toxins in the cell.

In the second case, the glucose will be processed into adipose tissue, and the glucose is always a bit human, as there is a lack of energy in the system. The brain requires food and requires food for carbohydrates because that is the only thing it can process. Everything else will disrupt the system, the slag deposited in the connective tissue. Therefore, as long as the “oxygen furnace” is turned on, all other weight loss methods are useless.

Therefore, when you follow a ketogenic diet, your body burns fat for energy, not carbohydrates, most people lose weight quickly and excess fat by consuming large amounts of fat and enough calories by consuming food every day. Another important advantage of keto diets is that you do not need to count calories, feel hungry or try to burn calories for a few hours with intense exercise.

In a sense, this is similar to the Atkins diet, which also improves the body’s ability to burn fat by eating low-carbohydrate foods, as well as getting rid of high-carbohydrate and sugar foods. Eliminating carbohydrate foods will cause the body to burn fat for energy. The main difference between the classic keto and the Atkins diet is that in the first case, healthy fats, lower amounts of protein are emphasized, as well as additional studies confirming the effectiveness of the keto diet.

In fact, these differences with Atkins outline some of the popular myths about the keto diet, such as that it is another high-protein diet, consuming all kinds of fats, and that there is no scientific evidence to support its benefits.

What is ketosis?

Ketosis is the result of following a standard ketogenic diet, so it is sometimes called a “ketosis diet.” This happens when the content of carbohydrate foods (such as grains, all sources of sugar and fruits) is drastically reduced, which causes the body to find an alternative source of energy: fat. This condition can be achieved with a few days of complete fasting, but it cannot be maintained after a few days of fasting. (That’s why some keto diets combine periodic fasting with a keto diet for better weight loss effects.)

Although the fat contained in the diet (especially saturated fats), which is known, causes fear of weight gain and heart disease, it is also the second preferred source of energy for your body when carbohydrates are not available.

In the absence of glucose, which is commonly used by cells as a quick source of energy, the body begins to burn fat and instead produces ketone bodies. As soon as the level of ketones in the blood rises to a certain point, you go into a state of ketosis – which usually leads to rapid and permanent weight loss until you reach a healthy, stable body weight.

As a result of a complex biochemical process, you achieve a state of fat burning when the liver breaks down fats into fatty acids and glycerin, through a process called beta-oxidation. There are three main types of ketone bodies, which are water-soluble molecules produced in the liver: acetoacetate, beta-hydroxybutyrate, and acetone.

The body then breaks down these fatty acids into energy-rich substances called ketones, which circulate in the blood. Fatty acid molecules are broken down by a process called ketogenesis, and a specific ketone substance called acetoacetate is formed, which supplies the body with energy.

The end result is the burning of circulating ketones (also called ketone bodies) – this is why your metabolism changes in a way that turns you into a “fat burning machine”. The state of ketosis is very different from the “glycolytic state”, where glucose (sugar) is a source of energy in the body.

You have probably felt it, if you have been on an empty stomach, after a few days the energy becomes more, the feelings get worse.

So ketosis harms you? No, definitely not. In any case, the opposite is true.

And remember, this condition should not be confused with ketoacidosis, which is a serious complication of diabetes when the body produces an excess of ketones.

The goal is to keep you in this metabolic state of fat burning, in which you will lose weight until you reach your ideal shape. Some studies suggest that this may be a new approach to the natural treatment of diabetes.

How to translate the Body into a state of Ketosis?

Here’s how the keto diet works:

Consumption of glucose from carbohydrate products – grains, starch, fruits and more. – is significantly reduced.
This causes your body to find an alternative source of energy: fat.
In the absence of glucose, the body begins to burn fat and produce ketones.
As soon as the level of ketones in the blood rises to a certain level, you go into a state of ketosis.
This condition, ketosis, leads to rapid and permanent weight loss until you reach a healthy, stable body weight.

Want to know how many carbs you can eat and still be in a state of ketosis? The traditional ketogenic diet, created for people with epilepsy, consists of about 75% calories from fat (such as butter or fat), 5% from carbohydrates and 20% from protein. For most people, a less strict version (what might be called a “modified keto diet”) can contribute to weight loss in a safe and often very fast way.

To go into a state of ketosis and stay in it, it is usually recommended to consume about 30-50 grams of carbohydrates in the initial stage. Once you are used to the keto diet, you can reduce your carbohydrate intake even more, perhaps to 20 grams of carbohydrates per day. This is considered a standard “strict” amount that many keto diets tend to adhere to for best results, but remember that we are all a little different, so everything is individual.

What are the stages of ketosis?

Once the level of ketones in the blood rises to a certain level, you will enter a state of ketosis. This condition leads to fairly rapid and permanent weight loss until you reach a healthier (and stable) body weight. In general, people enter this state at different rates, usually after 3-4 days on an empty stomach or after a very low-carb diet (20 grams of carbohydrates or less), which requires an alternative source of energy. (3)

The process by which the liver breaks down fats into fatty acids and glycerin is called beta-oxidation. As a result, there are three main types of ketone bodies that are water-soluble molecules: acetoacetate, beta-hydroxybutyrate, and acetone.

Instead of getting energy from glucose, you get from ketones – essentially, burning fat for energy. This is the main goal of a ketogenic diet, which can be achieved by adhering to a diet, eating foods that are very low in carbohydrates and high in fat and containing moderate amounts of protein.

The optimal condition is achieved within a few weeks, when there are no side effects, and the benefits are most pronounced, the body burns fat.

What does the keto meal plan look like?

Here are examples of high-fat, low-carbohydrate foods on the keto diet list:

Your keto diet plan should contain a large amount of healthy fats (up to 80% of total calories!), Such as olive oil, coconut oil, linseed oil, palm oil, nuts and seeds. Fat is an important part of any recipe because it is a fat that provides energy and protects against hunger, weakness and fatigue. Focus on the following formula: 1.5 grams of fat multiply by weight, you get the rate of fat intake per day.
Keto also needs all kinds of vegetables without starch. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intake? Some of the most popular keto vegetables include broccoli and other cruciferous vegetables, all kinds of leafy vegetables, asparagus, cucumbers and zucchini.
In more moderate amounts – foods high in protein but low or zero carbohydrates, including meat, poultry, egg yolks, fish. Focus on the following formula: 1.2 grams of protein multiplied by your weight, you get the rate of protein intake per day. At the same time, remember that meat, fish, contains 20 g of protein per 100 g of product, ie. only the weight of the protein should be considered.
I recommend that you use whey protein powder during your diet. It is an organic product that is the most easily digested, with the most complete set of amino acids, tasty, multifunctional, can be added to people and can simply be drunk as a cocktail. I recommend you to buy high quality whey protein, produced by our company “BOND GROUPS”. For keto diets it is better to choose pure, without aromatic additives.

I will list the types of foods that should be avoided in the keto diet: fruits, foods or beverages high in sugar, foods made from any grain and white / wheat flour, dairy products, desserts and many other foods high in carbohydrates (especially which are sources of “empty calories”)

6 Benefits of a ketogenic diet

1. Weight loss

On a keto diet, weight loss can often be significant and occur quickly (especially for those who start being overweight or obese). A 2013 study published in the British Journal of Nutrition found that keto diets “achieve better long-term body weight and reduce cardiovascular risk factors compared to people who were regularly low in fat” ( 4).

A review of keto diets for 2014, published in the International Journal of Environmental and Public Health Research, states:

In recent years, one of the most studied strategies for weight loss is the ketogenic diet. Many studies show that this approach to nutrition has a strong physiological and biochemical basis and can cause effective weight loss along with the improvement of some parameters of the cardiovascular system. (5)

Weight loss with keto diets is a real thing, because diets high in fat and low in carbohydrates can help reduce hunger and accelerate weight loss due to their hormonal effects. When we eat several foods that supply us with carbohydrates, we release less insulin. At lower insulin levels, the body does not accumulate extra energy in the form of fat for further use, but instead can access the available fat energy reserves.

Keto diets contain a lot of healthy fats, proteins are usually very saturated, which can help reduce the urge to eat empty calories, sweets and junk food. (6a)

The 2017 study included patients who were obese and lymphedema and had started an 18-week ketogenic diet. The weight and volume of the limbs were significantly reduced. (6b)

Polycystic ovary syndrome (PCOS) is the most common endocrine disease and affects women of reproductive age. Symptoms include obesity, hyperinsulinemia, and insulin resistance. The pilot study included 11 women who “sat” for 24 weeks on a low-carbohydrate ketogenic diet (20 g or less per day). The five people who completed the study lost an average of 12% of their weight and reduced their fasting insulin by 54%. In addition, two women who had previously had infertility problems became pregnant. (6c)

2. Reducing the risk of developing type 2 diabetes

The process of burning fat gives more benefits than just helping us lose weight – it also helps control the release of hormones such as insulin, which plays a role in the development of diabetes and other health problems. When we eat carbohydrates, insulin is produced in response to an increase in blood sugar levels. Insulin is an “accumulating hormone” that signals cells to accumulate as much energy as possible, first in the form of glycogen (which is also stored in carbohydrates in the muscles) and then in the form of body fat.

The keto diet eliminates carbohydrates from daily consumption, thus preventing the release of too much insulin after a meal and maintaining normal blood sugar levels. This can help reverse “insulin resistance”, which is a major problem contributing to the development of diabetes symptoms. In studies, low-carbohydrate diets led to improved blood pressure, postprandial glycemia, and insulin secretion. (7) Therefore, diabetics taking insulin should consult their physician before starting a ketogenic diet, as insulin dose adjustment may be required.

3. Reducing the risk of cardiovascular disease

The keto diet can reduce the risk of markers of heart disease, including high cholesterol and triglycerides. In addition, it can reduce the risk factors for cardiovascular disease, especially for those who are overweight. (9)

For example, one study showed that maintaining a ketogenic diet for 24 weeks reduced triglyceride, LDL cholesterol (bad cholesterol), and blood sugar levels in a significant percentage of patients, while raising HDL (good) cholesterol levels. . (10)

4. Protection against cancer

Some studies show that keto diets can “starve” cancer cells. Low-nutrient pro-inflammatory foods can nourish cancer cells, causing them to multiply. What is the relationship between high sugar intake and cancer? Normal cells in our body are able to use fat to produce energy, but research shows that cancer cells cannot metabolize the use of fat instead of glucose. (11)

There are several medical studies, such as two, conducted by the Department of Radiation Oncology at the University of Cancer. Holden of the University of Iowa and the National Institute of Neurological Disease and Stroke National Institutes of Health, which show that the ketogenic diet is an effective treatment for cancer and other serious health problems. (12)

Therefore, a keto diet that excludes the consumption of sugar and other carbohydrates may be effective in fighting cancer or preventing it. It is no coincidence that some of the best anti-cancer foods are on the keto diet list.

5. Fight against brain diseases and neurological diseases

In the last century, ketogenic diets have also been used as natural remedies and even to eliminate neurological disorders and cognitive impairments, including epilepsy, Alzheimer’s symptoms, manic depression and anxiety. Studies show that lowering glucose with a low-carb diet causes the body to produce energy ketones. It can help eliminate neurological disorders and cognitive impairment, including stimulating seizures. The brain can use this alternative energy source instead of cellular energy pathways that do not function normally in patients with brain disorders.

An appropriate clinical diet for drug-resistant epilepsy is called a medium-length ketogenic diet with a triglyceride chain, in which MCT oil is widely used because it is more ketogenic than long-chain triglycerides. (13a) In 2002, another therapy for epilepsy was developed, called low glycemic index (LGIT) treatment, as an alternative to the keto diet. LGIT controls the total amount of carbohydrates consumed daily and focuses on low glycemic index carbohydrates. (13b)

Clinical improvement has been observed in Alzheimer’s patients who have received a ketogenic diet and this is due to improved mitochondrial function. (14a) In fact, a study by the European Journal of Clinical Nutrition has provided new data suggesting the therapeutic use of ketogenic diets for the treatment of various neurological diseases, in addition to epilepsy and Alzheimer’s disease, including headache, neurotrauma, Parkinson’s disease, sleep, brain cancer, autism and multiple sclerosis. (14b)

The report also points out that, although these different diseases are clearly different from each other, the ketogenic diet appears to be so effective in neurological problems because of its “neuroprotective effect”, as keto seems to correct disorders of cellular energy many neurological diseases.

In mice, the study showed that the keto diet could slow the progression of the disease with both ALS (amyotrophic lateral sclerosis) and Huntington’s disease. Animal studies have revealed potential benefits of a low-carbohydrate, high-fat or intermittent fasting diet in obesity, regulating glucose levels and protecting neurons from injury. (14s, 14d)

Researchers believe that a ketogenic diet can help patients with schizophrenia to normalize the pathophysiological processes that cause symptoms such as delusions, hallucinations, lack of restraint and unpredictable behavior. One study showed that the keto diet increased the concentration of kynuric acid (KYNA) in the hippocampus and striatum, which contributed to neural activity. Some studies suggest that eliminating gluten is a possible cause for improved symptoms, as researchers have found that patients with schizophrenia typically consume more carbohydrates just before a psychotic attack. (15)

Although the exact role of the keto diet in mental and cerebral disorders is unclear, there is evidence of its effectiveness in patients with schizophrenia. In addition, it helps to reverse many conditions that develop as a side effect of medications for the treatment of brain diseases such as weight gain, type 2 diabetes and cardiovascular disease. More research is needed to understand the role of the ketogenic diet in the treatment or improvement of schizophrenia, as the current studies available are either animal studies or case studies, but the benefits of a low-carbohydrate, high-fat diet in neurology are promising.

6. Increases longevity

There is evidence that a low-carb, high-fat diet (such as the keto diet) helps you live longer than a low-fat diet. A study published in the medical journal The Lancet, which involved more than 135,000 adults in 18 countries, found that higher carbohydrate intake was associated with a higher risk of mortality, while fat intake was associated with lower mortality. Those who consume fat do not die from cardiovascular disease, myocardial infarction.

In fact, saturated fat intake is inversely proportional to the risk of stroke, which means that the more saturated fat consumed daily, the better the protection against stroke. (16a)

The keto diet appears to help induce autophagy, which helps remove damaged cells from the body, including aging cells that are not functional but remain in tissues and organs. Animal studies show that when rats are given a ketogenic diet, autophagic pathways are created that reduce the risk of brain damage. (16b)

In fact, the induction of autophagy is currently a popular biohiking technique that helps eliminate the signs of aging, and the keto diet is one way to achieve this.

Detailed list of foods for keto diets

If you are new or just learning the basics, the most common questions revolve around understanding which high-fat, low-carbohydrate foods you can eat on such a low-carbohydrate diet. In general, remember that the main part of the calories in the keto diet consists of foods high in natural fats and moderate amounts of protein foods. These foods, which should be strictly limited, are all foods that are high in carbohydrates, even those that are generally considered “healthy”, such as whole grains.

The biggest change in your daily habits will be why you go to the store and how you cook. You need healthy fats to put your body in ketosis and get enough energy without carbs. You will be more energetic and healthy when you cook and eat your keto food, instead of buying supposed keto products from the shelf.

So make sure you understand the rules of the keto diet and start making a list of keto products.

I am ready to show you how to start a ketogenic diet. Are you ready to lead a ketogenic lifestyle?

How to make a keto diet plan:

The exact ratio of recommended macronutrients (or your “macros”) in your daily routine (the ratio of carbohydrates to fats and proteins) will vary depending on your specific goals and current health status. Your age, gender, activity level and current body condition can also play a role in determining carbohydrate levels compared to fat intake.
Historically, the keto diet has consisted of limiting carbohydrate intake to 20-30 grams per day. “Pure carbohydrates” means the amount of carbohydrates remaining after deducting dietary fiber from the product.
With a “strict” (standard) keto diet, fats typically range from 70 to 80%, protein from 15 to 20%, and carbohydrates from only about 5%. However, a more moderate approach to the keto diet is also a good option for many people, who can provide an easier transition to a low-carb diet (more on this type of food is written below).
What distinguishes the keto diet from other low-carb diets is that it does not provide a “protein load.” Protein is not as important for the keto diet as it is for fat. The reason is that in small amounts the body can convert the protein into glucose, which means that if you eat it too much, especially in the early stages, it will slow down the body’s transition to ketosis.
Protein intake should vary from 1 to 1.5 grams per kilogram of ideal weight. For example, a woman who weighs 68 kg should receive about 68-102 g of protein each day. This amount of protein is the norm and should be observed in everyday life, regardless of whether you follow a keto diet or not.
Tracking your “macros” and pure carbs can be difficult, so I advise you to download the app on a smartphone that includes a keto-diet calculator iOS, Android. This will help you not to be deceived.
Popular keto supplements are exogenous ketones (commonly called “keto weight loss pills”), which can help you achieve results sooner as well as stay in that state. (Do not confuse exogenous ketones with purple ketones, as the latter do not increase the level of ketones in the body or do not mimic endogenous ketones).
Also, consider adding the amino acid leucine, as it can directly produce acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted to glucose, acetyl-CoA, formed from leucine, is a source of ketone bodies. It is also present in keto safe foods such as eggs and cottage cheese.
It is also important to drink plenty of water. Getting enough water helps you not feel tired, it is important for digestion and to suppress hunger. It is also necessary for detoxification. Try to drink 10-12 glasses a day.
Finally, there are no cheating days (days when you can eat everything) and even exclude one-time moms! Why ?! Because food with a lot of carbohydrates will take you away from ketosis and bring you back to normal.

The best products for keto diets:

Healthy fats

Most healthy fats contain zero carbohydrates, especially those listed below, which also have other health benefits. (17) Fats should be included in large quantities with each meal throughout the day.

Healthy fats include saturated fats, monounsaturated fats and certain types of polyunsaturated fats (PUFAs), especially omega-3 fatty acids. It is best to include all types in your daily routine, with an emphasis on saturated fats, especially in connection with PNMC.
MCT oil, cold pressed coconut oil, palm oil, olive oil, linseed oil, macadamia oil and avocado oil – contain 0 carbohydrates per tablespoon
Butter and melted butter – 0 pure for one tablespoon
Lard, chicken fat or duck fat – 0 pure carbohydrates per tablespoon

proteins

Animal proteins (meat, fish, etc.) contain very few carbohydrates. You can consume them in moderation, needed to control hunger. In general, choose thicker pieces of meat. For example, chicken legs, wings, preferably chicken breast, because they contain much more fat.

Beef and other fatty meats (try to avoid antibiotics in beef), including lamb, goat, beef, venison and other game. Fatty meat from grazing animals, preferably because it contains higher quality omega-3 fats – 0 g of carbohydrates per 100 g
By-products, including liver – about 3 grams of carbohydrates per 100 g
Poultry, including turkey, chicken, quail, pheasants, geese, ducks – 0 grams of carbohydrates per 100 g
Eggs without yolks – 1 gram of carbohydrates in one egg
Fish, including tuna, trout, anchovies, perch, flounder, mackerel, salmon, sardines and more. – 0 grams of carbohydrates per 100 g
I especially recommend for more precise control, as a source of protein, serum protein

Light starchy vegetables

All leafy vegetables, including dandelion or beet vegetables, cabbage, mustard, turnips, arugula, chicory, dill, sorrel, spinach, cabbage, various salads and more. Vary from 0.5 to 5 grams of carbohydrates per 1 cup
Cruciferous vegetables such as broccoli, cabbage, Brussels sprouts and cauliflower – 3-6 grams of carbohydrates per cup
Celery, cucumbers, zucchini, leeks and onions – 2-4 grams of carbohydrates per cup
Some fermented foods, such as sauerkraut, kimchi, dairy products or coconut kefir (also good for intestinal health) – 1-2 grams of carbohydrates per 1/2 cup
Vegetables that are slightly higher in carbohydrates (but still low in all respects) include asparagus, mushrooms, bamboo shoots, bean sprouts, peppers, green peas, chestnuts, radishes, green beans, beans, tomatoes – 3-7 grams of carbohydrates per 1 cup

Fatty fruits

Avocado – 3.7 grams of carbohydrates in half

snacks

Dried meat, fish – 0 grams of carbohydrates
Hard-boiled eggs – 1 gram of carbohydrates
Canned vegetables (raw or cooked) – 0-5 grams of carbohydrates
1/2 avocado with salmon – 3-4 grams of carbohydrates
Minced meat wrapped in salad – 0-1 grams of carbohydrates

spices

Spices and herbs – 0 grams of carbohydrates
Hot sauce (without sweetener) – 0 g of carbohydrates
Apple cider vinegar – 0–1 g Carbohydrates
Mustard (without sugar) – 0–1 g of carbohydrates
Poppy seeds – 0 grams of pure carbohydrates

drinks

Water – 0 grams of carbohydrates
Unsweetened coffee (black) and tea; drink in moderation, as large amounts can affect blood sugar levels – 0 grams of carbohydrates
Broth – 0 grams of carbohydrates

Products that can be eaten little

Eat only occasionally to stay in ketosis:

Dairy products

Dairy products should be consumed “from time to time” due to the content of natural sugars. Hard cheeses with a high fat content are less than all carbohydrates, and in low-fat and soft cheeses – much more.

Fatty cow’s and goat’s milk (ideally organic and raw) – 11-12 grams of carbohydrates per serving
Cheese with a high fat content – 0.5-1.5 grams of carbohydrates per 30 grams
Thick cottage cheese – 5 grams of carbohydrates for 1/2 cup

Medium grain vegetables

Sweet peas, artichokes, okra, carrots, beets and parsnips – about 7-14 grams of carbohydrates per 1/2 cup
Yam and potatoes (white, red, sweet, etc.) – sweet potatoes have the least carbohydrates, about 10 grams of carbohydrates per 1/2 potato; in yams and white potatoes there can be much more, about 13-25 grams of carbohydrates for 1/2 potato / sweet potato

Beans and beans

Chickpeas, beans, lima, black, brown peas, lentils, hummus and more. – about 12-13 grams of carbohydrates per 1/2 cup
Soy products, including tofu – these products can vary greatly in carbohydrates, so read the labels carefully; soy contains less carbohydrates than most other grains, about 1-3 grams of carbohydrates per 1/2 cup of finished product

Nuts and seeds

Almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, pumpkin seeds, etc. – 1.5-4 grams of carbohydrates per 30 g; Cashews are the highest carbohydrates, about 7 grams at 30 grams
Walnut oil and seeds – 4 grams of carbohydrates for 2 tbsp
Chia seeds and flax seeds – about 1-2 g of carbohydrates per 2 tbsp

Fruits, berries

Fruits: blueberries, strawberries, blackberries, raspberries – 3-9 grams of carbohydrates for 1/2 cup
Pears – 8-9 grams of carbohydrates per pear

snacks

Protein puree (almond milk or water)
7-10 olives
1 tablespoon peanut butter or a handful of nuts
Vegetables with melted cheese

spices

Most of the spices below contain 0.5-2 grams of carbohydrates per 1-2 cubic meters. Check the labels to make sure there is no sugar, this will increase the amount of carbohydrates. (Stevia and erythritol will become sugar substitutes because they do not raise blood sugar levels – they combine for a more natural sweet taste).

Sugar-free ketchup
Sour cream
Mustard, hot sauces
Lemon / lime juice
Soy sauce
Salad dressing
pickles
Stevia (natural sweetener, zero calories and no sugar)
erythritol

drinks

Consume unsweetened drinks sparingly, 1-2 small portions a day. They usually contain 1 to 7 grams of carbohydrates per serving.

Fresh vegetable and fruit juices. Drink no more than 1 cup a day.
Unsweetened coconut or almond milk
Broth (useful for maintaining electrolyte)
Water with lemons and lemon juice

Foods to avoid when you are on a keto diet

NEVER eat these foods:

Any kind of sugar

One teaspoon of sugar contains about 4 grams of carbohydrates, and each tablespoon contains about 12 grams.

White, brown, cane, raw and confectionery sugar.
Syrups such as maple, locust bean, corn, caramel and fruit
Honey and agave
Any food made from ingredients such as fructose, glucose, maltose, dextrose and lactose.
Condensed milk, nutella, etc.

All cereals

A piece of bread or a small portion of cereal can contain 10 to 30 grams of carbohydrates! Cereals usually contain 15-35 grams of carbohydrates per 4 cups raw, depending on the variety.

Wheat, oats, whole rice (white, brown, jasmine), quinoa, couscous, pilaf, etc.
Maize and all products containing maize, including popcorn, blueberries, cereals, polenta, maize flour
All types of flour, including bread, pretzels, rolls, muffins, pasta and more.

Most fruits

Most fruits contain too many carbohydrates and can prevent you from achieving your goals. Therefore, when you are on a keto, stay away, especially from “sweet fruits” such as mangoes, papayas, bananas, oranges and apples.

Almost all finished products

Crackers, chips, pretzels, etc.
All kinds of candy
All desserts, such as biscuits, cakes, pies, ice cream
Pancakes, waffles and other breakfast foods
Oatmeal and cereals
Muesli bars, most protein bars or food substitutes and more.
Canned soups, packaged products, all kinds of packaged dishes
Products containing artificial ingredients, such as artificial sweeteners (sucralose, aspartame, etc.), colors and flavors

Sweetened and high-calorie drinks

soda
Alcohol (beer, wine, alcohol, etc.)
Sweetened teas or coffee drinks
Milk and its substitutes (cow’s milk, soy, almonds, coconut, cream)
Fruit juices

Keto diet plan – ketogenic lifestyle

As you can see above, there are an incredible amount of keto products. Keto-diet menus are concentrated around healthy fats, grazing meats, poultry, fish, pure protein, vegetables and fruits without starch.

Usually, keto nutrition begins with the fact that the consumption of healthy fats must first be taken into account, ensuring that a large amount of low-starch vegetables, along with a moderate source of protein, are consumed in the diet.

For a keto-diet breakfast, a protein shake, protein soup or eggs are the ideal main ingredient. Use keto fruits and berries, such as frozen blueberries and a little coconut milk, and you will have a great start to the day.

Combine keto products, cook familiar dishes from them: salads, soups, stews, pastries (replace the flour with almonds or coconut, add bran or psyllium). You will have a varied diet.

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