TOeto-diet is a diet that involves restricting carbohydrates. The goal is to normalize the body’s response to blood glucose – and to insulin levels. Ultimately, the keto diet helps you learn to better control your hunger.

However, there are many misconceptions associated with the keto diet – including that eating should be high in protein and completely carbohydrate-free. This imposes a number of restrictions on the available products – and dramatically increases the cost of the daily menu.

// The Keto Diet – What Can You Eat?

Unfortunately, most of the aspiring nutritionists do not interpret the keto diet quite correctly. This diet does not require a complete rejection of carbohydrate foods – just as it does not imply a dramatic reduction in calorie intake. The uniqueness of keto is that you can lose weight while observing the calorie norm.

That is, do not set the goal of limiting the menu to 1200-1400 kcal while reducing carbohydrates to 5-10 g per day – such a diet will introduce the body into a state of shock, disrupting the production of the leptin saturation hormone and creating an uncontrollable feeling of hunger.

In order to reduce weight, it is enough to reduce the calorie content of the diet by only 300 kcal (approximately 10-15% of the norm) – to a figure of 1600-1700 kcal for women and 2000-2200 kcal for men. Plus, don’t demonize carbs – avoid sugar and flour, not fiber.

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Carbohydrates – Permitted Dose

The theoretical basis of the keto diet is based on the fact that when you give up carbohydrates for 3-4 days, the body switches to ketosis, starting to use fat as energy. However, the limit of carbohydrate consumption, at which ketosis is possible, is not zero at all – but 30-50 g of carbohydrates per day¹.

Remember that the brain is one of the main consumers of glucose in the body – consuming the aforementioned 30-50 g of carbohydrates without leaving fat burning ketosis.

That is why the main task for losing weight is giving up sugar (both in pure form and added to food) – and the average Russian consumes up to 110 g of sugar daily!

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We make a budget menu

The classic proportions of BJU for the keto diet are 70% of daily calories for fat, 20% for protein and 10% for carbohydrates¹. Note that the “regular” diet often consists of 60% of the daily calories for carbohydrates (a third of them are consumed in the form of sugar), while fats and proteins account for 20% each.

In other words, keto does not require a sharp increase in the amount of protein – just 20% of the calories, as in the “regular” diet. The key difference is cutting down on carbohydrates and replacing their energy with all sorts of fats – ensuring long-term satiety.

In practice, this means that you do not need to buy expensive meat – and you can get by with significantly cheaper (in terms of calories) vegetable oil.

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How to save money correctly?

The most important tip for saving money when drawing up a keto menu is the calculation of the cost of proteins. For example, 100 g of chicken or beef contains 20-25 g of protein – just like a serving of a protein shake. In turn, a can of canned tuna contains about 50 g of protein.

Depending on your tastes and the list of available products, you can make a list based on the cost of 100 g of protein – this will visually help you determine the cheapest.

However, do not skimp on the quality of fats – completely refuse sunflower oil, preferring olive oil (or canola oil, which is similar in composition).

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The Keto Diet – How Long Can You Follow?

The more aggressive your diet is, the more difficult it is to follow and the more harm it ultimately causes to the body. Trying to lose 20 kg in 2 weeks is an extremely dangerous occupation for health, leading to many undesirable consequences.

It is usually recommended to follow a keto diet for no longer than 2-3 months – precisely because most people tend to cut carbs and calories to the minimum, trying to achieve faster results.

If you want to lose weight safely, tune in to a consistent process. Do not think about how many pounds you will lose, but about how you plan to maintain a stable weight in the future.

// Abdominal fat – why does it appear and how to fight it?

Low Carb Diet: Keto “light”

In most cases, a low-carb diet that limits carbohydrates to 150 grams per day (with an emphasis on vegetables and fiber) is sufficient to reduce and maintain weight.

The main thing in this case is the possibility of constant adherence to a diet without harm to health. It has been proven that such a diet can even reverse diabetes in just 6 months.

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The keto diet can be quite cheap – just not trying to limit carbs to zero and not switching to a high-protein diet. Ultimately, keto is a high-fat diet and up to 70% of your daily calories should come from fat sources.

Sources of data:

  1. Physiological principles of ketogenic diets, source

Date of the last update of the material – May 11, 2021

 
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