Бесплатный фрагмент - The Keto Diet: 10 Healthy Eating Chapters

The Keto Diet: 10 Chapters of Healthy Eating

Chapter 1: Introduction to the Keto Diet

What is a keto diet?

A ketogenic diet is an eating regimen that includes high amounts of fat, low to moderate amounts of protein, and very few carbohydrates. The keto diet is usually rich in foods such as butter, cheese, eggs, meat, nuts, oils, seafood, and seeds. It leaves little room for fruits, vegetables, grains, potatoes, sweets, and other carbohydrate-rich foods.

Although there are variations of the ketogenic diet, they all have the common goal of limiting carbohydrate intake. A typical ketogenic diet plan aims to get about five percent of calories from carbohydrates, 20 percent from protein and 75 percent from dietary fats. With a ketogenic diet of 2,000 calories per day — this equates to about 100 calories (25 grams) of carbohydrates, 400 calories (100 grams) of protein and 1,500 calories (167 grams) of dietary fat. Although some ketogenic diets, depending on their phase and caloric needs, may include up to 70 grams of carbs per day, 50 grams or less is the typical maximum intake goal.

By limiting carbs and controlling protein intake, the ketogenic diet aims to bring your body into a state of nutritional ketosis, a metabolic process that increases the production of ketones, which are produced by the liver and can be used as the body’s primary source of energy. When we are not in ketosis, glucose (derived from carbohydrates) is our body’s main source of energy.

What are ketones?

Ketones are water-soluble byproducts of fat breakdown in the liver. Ketone production is a normal bodily process that occurs regularly, including during sleep. Our liver always produces some number of ketones, but when our daily carbohydrate and protein intake is high enough, our ketone production remains relatively low.

How do dietary carbohydrates provide energy?

There are two kinds of carbohydrates: those that we can digest and dietary fiber that we cannot digest. When we consume digestible carbohydrates, our bodies break them down into their simplest forms: monosaccharides, fructose, galactose and glucose. Most of the carbohydrates we consume are eventually converted to glucose because glucose is the most common monosaccharide found in nature, and our body can convert fructose and galactose to glucose.

Glucose is crucial to our survival. A constant supply of glucose circulates in our bloodstream, which, with the help of insulin, makes energy available. Glucose stores are also stored in the liver and muscles in the form of glycogen. We usually have about a day’s supply of glucose in the form of glycogen. When blood glucose levels are low, the liver breaks down glycogen to raise blood glucose levels. When we need energy for muscle contraction and blood glucose levels are low, our muscles break down their glycogen stores.

How do we get energy without dietary carbohydrates?

When we eat, exercise, sit or sleep, our bodies are busy controlling and providing our energy supply. And, when needed, our bodies produce the energy they need from non-carbohydrate sources.

One of the ways our bodies do this is through gluconeogenesis, a process that uses non-carbohydrate substances to produce glucose. We can also use protein and fat for energy. For example, the amino acids in the proteins we consume can be used during gluconeogenesis to produce glucose. And triglycerides, the type of fat we store in adipose tissue, can be broken down through lipolysis and used to trigger a sequence of events that generate ketones when our glycogen stores run out.

In short, by relying less on carbohydrates for energy, you increase ketone production. Although the liver always produces some number of ketones for energy from fat, the more the body switches to fat as an energy source, the more ketones production increases. But eating too much protein can reduce ketone production, making it difficult to achieve and maintain ketosis, so a true ketogenic diet has restrictions on protein intake as well as carbohydrates.

How does the keto diet work?

The keto diet works because when you limit dietary carbohydrates — your body’s main source of energy — your body breaks down stored fat and creates ketones, which are used for energy instead. However, calories still matter. If you overeat on protein and fats, and the total number of calories exceeds what your body burns, you still won’t see weight loss. Foods high in fat and protein (the foundation of this diet) increase satiety, so usually your total calorie intake is lower than what your body burns, resulting in weight loss.

The rapid weight loss that people experience after the keto diet is also partly due to water weight loss — your body stores carbs with water, so when you use up your carbohydrate stores, you lose water weight. Most people just don’t burn enough calories to lose more than one pound of fat per week, so the results of the keto diet add up to more than that, probably because of water weight loss.

Weight regains is extremely common on the keto diet because most people cannot maintain this diet for long periods of time, and after reintroducing carbs, people often see an increase in weight and a decrease in keto diet results.

What foods do you need to remove from your diet?

Here’s what you should avoid on the keto diet — foods that are high in carbohydrates, both sweet and starchy.

Foods to stay away from include:

Bread, tortillas, muffins, bagels, pancakes

Pasta and rice

Cereal

Cakes, cookies, and other pastries

Sugar and anything made with sugar

Most fruits and fruit juices

Also, avoid or limit highly processed foods and instead fill your diet with our recommended keto-friendly options.

Chapter 2: The Basics of Keto Cooking

How do I make a menu for the keto diet?

Tips before you start your meal plan:

1. Calculate your calories and adjust your plan

Calories are something you need to consider on a ketogenic diet. While some people can get away with the «eat full» philosophy, it doesn’t work for most people. There are plenty of hormone, endocrine and deficiency issues that we still need to take into account.

Adjust the plan to suit your needs. This meal plan averages 1,538 calories, 120 g of fat, 24 g of net carbs and 83 g of protein for 2 weeks. If this differs from your macros, consider adjusting the plan to fit your needs.

To increase caloric intake. If you need to increase your fat intake on the plan, add extra butter, cream, cheese, or cream cheese to your recipes; or have coffee and cream at your first meal. If you need to increase the amount of protein, simply increase the amount of lean meat that is added to the recipe.

To reduce calories. If you need to reduce your fat intake, remove butter, cream, cheese or cream cheese from the plan. Similarly, if you need to reduce your protein intake in the plan, remove some lean meat added to the recipes.

2. Prepare ahead of time.

Be prepared, make sure you eat what you need to be full, and make sure you are satisfied with what you eat. If you have to force yourself to eat something, it won’t work out in the end. This is just a guide on how you can eat on a ketogenic diet, so you can change what you eat!

Set a start date. Be realistic with yourself and set a date when you want to start. Be sure to have your shopping ready to start so there are no missed ingredients or surprises. Promise yourself to follow the plan completely and stick to the start date you set.

Get your refrigerator and pantry in order. When temptation comes up every time you open the cupboard, you may find it difficult to stick to your newfound dietary preferences. Ketosis is a process that happens in your body. You can’t just break your diet. If you do, it can stall progress for up to a week before your body goes back into ketosis and starts burning fat again.

If possible, remove all high-carbohydrate foods and tempting meals from your kitchen to stay on track. You will likely need to buy some new keto ingredients for the plan, so be sure to read ahead and stock your refrigerator as needed.

3. Understanding Keto Flu.

Keto flu is a combination of symptoms that occur when you first switch to a low-carb diet. You may experience dizziness, headaches, fatigue, cramps, nausea, or fatigue for a few days after starting a keto diet. Don’t worry, this is normal and can be dealt with.

The keto diet is also diuretic and can cause dehydration. With extra urination, you will deplete both the water in your body and your electrolytes faster. Your T3 (thyroid hormone) will decrease slightly and your cortisol levels will increase. Although keto flu affects everyone differently, you may feel some of these symptoms, but you can do something to reduce the symptoms or stop them completely.

Simply increase your water intake (or drink other keto-friendly drinks) and increase your electrolytes. You can use electrolyte supplements or take multivitamins that include potassium and magnesium. Also, add salt to your food or water to help.

4. Stop mindlessly snacking

Snacking not only increases the number of calories you consume per day, but it also causes insulin spikes every time you eat small meals. It’s really best to eliminate all snacks when you’re on the keto diet to see the best results. Keeping snacking to a minimum will allow your body to use fat stores as energy and allow you to succeed.

Last but not least, just do it. Reading, researching and planning is fantastic, but at the end of the day you just need to jump in and make sure you get started. Good luck!

Week 1 of the keto diet meal plan

Our main goal here is to stay fairly simple at first. At first glance, simplicity is key for those just starting out on a low-carb diet. You don’t want it to be a difficult transition (in terms of cuisine) because at first it will be hard to just get rid of your cravings. You don’t want to spend too much time cooking and diligently preparing meals.

Leftovers will be another thing you take into consideration. Not only will it be easier for you, but why bother cooking the same meal more than once? Breakfast is something that is usually made from leftovers when you don’t have to worry about it in the morning. Take the food out of the refrigerator, cooked for yourself, and walk out the door. It doesn’t get much easier, does it?

Breakfast

For breakfast, you want to make something pretty quick and tasty, and of course, leftovers. It’s better to start the first day on the weekend. That way, you can make something that will last you all week (or so). The first week is all about simplicity with flavor. No one wants to make breakfast before work, and you don’t have to! Focus on making flavorful breakfasts that you can make as a last resort or save for the week.

There are plenty of low-carb options so you can get an idea of the overall week on the ketogenic diet. If you want to add more variety, feel free to browse our breakfast recipes for more ideas. You can substitute any of the breakfasts in the plan with recipes for similar meals.

Lunch.

You can basically rely on salads you can make the night before, if necessary. You can divide the salad and dressing into components separately and take them with you in the morning beforehand.

Salads will be mostly protein with leafy greens. This helps with micronutrient intake and is extremely helpful with fat intake while keeping carbs low. You can also add spices and seasonings to the salad to your liking. Just be careful with onions and garlic powder, but most other spices are low in carbs in small amounts.

Dinner

Dinner will mostly be casseroles with cooked vegetables, so no side dishes are needed. Casseroles are great for a low-carb ketogenic diet because you have so many leftovers. It’s not uncommon to see recipes that take quite a bit of time to make, so when you can save some time by eating leftovers, it makes a huge difference. Just put them in the refrigerator, reheat them as needed, and you’ll have a quick dinner.

Garnishes and snacks.

As a general rule, it’s best to keep snacks to a minimum to minimize insulin releases.

No dessert the first week. Studies show that cravings for sweets are significantly reduced if you give up sweets for a while.

How do I choose foods to eat on a keto diet?

Foods you can eat on a ketogenic diet:

Fish and seafood

Low-carb vegetables

Cheese

Avocados

Poultry

Eggs

Nuts, seeds, and healthy oils

Plain Greek yogurt and cottage cheese

Berries

Unsweetened coffee and tea

Dark chocolate and cocoa powder

Fish and seafood

Fish is rich in B vitamins, potassium and selenium; it is also rich in protein and contains no carbohydrates. Salmon, sardines, mackerel, tuna and other oily fish boast high levels of omega-3 fats, which have been found to improve hemoglobin levels. Studies have shown that frequent fish consumption is associated with a reduced risk of chronic disease as well as improved mental health. Try to consume at least two servings of 85 grams of oily fish per week.

Low-carb vegetables

Non-starchy vegetables are low in calories and carbs, but high in nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect cells from free radicals. Aim for non-starchy vegetables with less than 8 grams of net carbs per cup. Net carbs are total carbs minus fiber. Broccoli, cauliflower, green beans, bell peppers, zucchini and spinach meet all requirements.

Cheese

Cheese has no carbs and lots of fat, making it ideal for the ketogenic diet. It is also rich in protein and calcium. Note that a 28-gram slice of cheddar cheese contains about 6 grams of saturated fat, which the Heart Association recommends limiting to reduce the risk of heart disease.

Regular yogurt and cottage cheese

Yogurt and cottage cheese are rich in protein and calcium. Seven ounces of plain Greek yogurt contain about 8 grams of carbs and 20 grams of protein. 220 grams of cottage cheese contain just over 6 grams of carbs and 28 grams of protein. A 2019 study found that both calcium and protein can reduce appetite and promote satiety. Choosing higher-fat yogurt and cottage cheese can help you stay satiated longer, and high-fat foods would be part of a ketogenic diet.

Avocados

Choose heart-healthy fats like avocados, which are rich in monounsaturated fats and potassium, a mineral that many people lack. Half the average avocado contains about 6 grams of carbohydrates, of which 4.5 grams are fiber. According to a 2018 study published in the Journal of Clinical Nutrition, replacing animal fats with plant fats like avocados can help improve cholesterol and triglyceride levels.

Meat and poultry

Meat is a source of lean protein and is considered a staple of the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium, and zinc. Although processed meats such as bacon and sausage are allowed on the keto diet, they are not the best for your heart and may increase your risk of developing some cancers, according to a 2021 review published in the European Journal of Epidemiology. Choose chicken, fish and beef more often and limit your consumption of processed meats.

Eggs

Eggs are rich in protein, B vitamins, minerals and antioxidants. Two large eggs contain zero carbs and more than 12 grams of protein. Eggs have been shown to induce the production of hormones that increase satiety and keep blood sugar levels stable. They also contain antioxidants such as lutein and zeaxanthin, which help protect eye health, according to a 2020 study.

Nuts, seeds and healthy oils

Nuts and seeds are rich in healthy polyunsaturated and monounsaturated fats, fiber and protein. They are also very low in net carbs. Olive oil and coconut oil are the two oils recommended for the keto diet. Olive oil, which is high in oleic acid, is associated with a lower risk of heart disease. Coconut oil is rich in saturated fats, but contains medium chain triglycerides (MCTs), which can increase ketone production. MCTs can increase your metabolic rate and help you lose weight and belly fat. Measure portion sizes when consuming any healthy fats.

Number of carbs per (28 g) of nuts and seeds (net carbs equals total carbs minus fiber):

Almonds: 3 g net carbs (6 g carbs total)

Brazil nuts: 1 g net carbs (3 g carbs total)

Cashews: 8 g net carbs (9 g carbs total)

Pistachios: 5 g net carbs (8 g carbs total)

Walnuts: 2 g net carbs (total 4 g carbs)

Chia seeds: 2 g net carbs (total 12 g carbs)

Flax seeds: 0 g net carbs (total 8 g carbs)

Pumpkin seeds: 1 g net carbs (total 3 g carbs)

Sesame seeds: 3 g net carbs (total 7 g carbs)

Berries

Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbohydrates and high in fiber.

The amount of carbohydrates in 1/2 cup of some berries:

Blackberries: 3 g net carbs (7 g carbs total)

Blueberries: 9 g net carbs (11 g carbs total)

Raspberries: 3 g net carbs (7 g carbs total)

Strawberries: 3 g net carbs (6 g carbs total)

Unsweetened coffee and tea