The keto diet is a carbohydrate-restricted diet. The goal is to normalize your body’s response to blood sugar and insulin levels. Ultimately, the keto diet will help you learn how to control your hunger.
However, there are many misconceptions regarding the ketogenic diet. This includes the fact that the diet should be high in protein and not contain carbohydrates. This imposes few restrictions on the available products and greatly increases the cost of the daily menu.
The Ketogenic Diet: What Can You Eat?
Unfortunately, most nutritionists are wrong about the ketogenic diet. This diet does not require a complete rejection of the carbohydrate diet. And it does not involve a sharp reduction in calorie intake. The uniqueness of the ketogenic diet is that you can lose weight while maintaining your calorie intake.
In other words, do not try to limit the menu to 1200-1400 kcal by reducing carbohydrates to 5-10 grams per day, eating such foods shocks the body. Disrupts saturated leptin production and makes you feel uncontrollable hunger
Losing weight It is enough to reduce the calorie content of food only by 300 kcal (about 10-15% of the norm) to 1600-1700 kcal for women and 2000-2200 kcal for men. Avoid sugar and starch. not fiber
Keto Diet: How Many Carbs Allowed Mount
The theoretical basis of the ketogenic diet is the fact that when carbohydrates are cut for 3-4 days, the body starts to go into ketosis and start using fat for energy. Tosys is a non-zero probability. But 30-50 grams of carbohydrates per day ¹
Remember that the brain is the main consumer of glucose in the body. Ketosis by consuming 30-50 grams of carbohydrates without leaving fat.
Therefore, the main task of losing weight is to stay away from sugar. (Both in its pure form and as a supplement to food) and the average Russian consumes up to 110 grams of sugar per day!
No Carb Diet : Foods Without Carbohydrates
The classic BJU rate for a ketogenic diet is 70% of daily calories from fat, 20% from protein and 10% from carbohydrates. Note that “normal” diets typically contain 60% of daily carbs. (A third of them is used as sugar), each fat and protein making up 20%.
In other words, the ketogenic diet does not drastically increase protein intake, but only 20% of calories as in a “normal” diet. The main difference is that it cuts out carbohydrates and replaces all forms of energy with fats. will make you full in the long run
In practice, this means you don’t have to buy expensive meats. And you can use a cheaper vegetable oil. much cheaper (in terms of calories)
Cheap Keto Diet On Budget: How To Save Money The Right Way?
The most important money-saving tip when creating a keto menu is to calculate the cost of protein. 100 grams of chicken or beef contains 20-25 grams of protein, which is a protein shake. On the other hand, a can of tuna contains about 50 grams of protein.
It depends on your taste and available food items. You can make a list based on the price of 100 grams of protein; This will help you see which prices are the cheapest.
However, do not underestimate the quality of the oil: completely abandon sunflower oil. Choose olive oil. (or a similar composition with rapeseed oil)
Ketogenic Diet: How Long Do You Keep It?
The more aggressive your diet, the harder it was to follow. And the result will be even greater damage to the body. Trying to lose 20 kilos in 2 weeks is a very dangerous activity. this caused many unwanted effects.
The keto diet is generally recommended for up to several months, as most people tend to reduce their carb and calorie intake for faster results.
If you want to lose weight safely, adjust the process accordingly. Don’t worry about how much weight you can lose. So how do you plan to keep your weight stable in the future?
Low-carb Diets: A Light Ketogenic Diet
In most cases, a low-carb diet that limits carbohydrate intake to 150 grams per day (high in vegetables and fiber) is sufficient to lose and maintain weight.
In this Keto On A Budget, the most important thing is the ability to attack.