A feature of a ketogenic (or low -carbohydrate) diet is the launch of the restructuring of the human body, in which it uses ketones as a source of energy, not carbohydrates. These ingredients are synthesized by the liver from fat and allow you to fully balance the body’s energy consumption.
Benefits and harms of a low -carbohydrate (ketogenic) diet.
The human body is designed in such a way as to receive the energy necessary for life from the most accessible sources. They are, in most cases, carbohydrates. It is from them that the body receives glucose and insulin.
Glucose is the easiest fuel to synthesize, which, with the help of insulin, is well distributed throughout the body through the circulatory system. Due to this simple and versatile system, the available fat reserves are often unclaimed.
Therefore, a regular diet that contains large amounts of carbohydrates does not contribute much to weight loss. To change the situation with the use of energy, nutritionists have developed a special diet.
The point lies in the fact that with significant restriction of carbohydrate intake, the human body enters a state of ketosis. This is a normal physiological process triggered by the body when the amount of food intake decreases. The human body begins to draw energy from fatty acids processed by the liver. Therefore, the first priority of a low -carbohydrate (ketogenic) diet is to put the body into this state.
Unlike most weight loss diets, the keto diet is not about reducing calories, but simply to reduce carbohydrate intake. The human body is able to quickly readjust to the new nutritional system, which will give it many advantages.
Normalizes blood sugar levels
A home diet based on a low -carbohydrate diet helps stabilize blood sugar levels. This is an effective way to prevent type 2 diabetes.
Improve mental performance
Most people who follow a ketogenic diet report improved thought processes and better memory compared to regular foods. Ketones are an excellent fuel for the brain. This fact, combined with the absence of sharp jumps in blood sugar, helps to improve concentration and improve the performance of a person engaged in intellectual work.
Persistent satiety
A ketogenic home diet allows you not only to replenish the necessary energy reserves, which makes it possible to feel a surge of strength throughout the day, but also perfectly saturated (due to the high calorie content in the diet).
Reduces the frequency of epileptic seizures
Low -carbohydrate diets have long been used to combat epilepsy. Especially often, such foods are recommended for children suffering from this disease. The keto diet allows you to stabilize the patient's condition even with a minimum amount of medication.
Lowers "bad" cholesterol levels.
Although this food system involves the intake of high -fat protein products, it does not cause blood vessels to become clogged by cholesterol deposits. Because it contributes to the accumulation of only "good" cholesterol, which does not affect the quality of blood flow and is involved in many important physiological processes.
Prevention of insulin resistance
If there is no control over the sensitivity of organs and tissues to insulin, the likelihood of developing type 2 diabetes mellitus increases. And a ketogenic diet, in turn, can help reduce the levels of this hormone in the blood to normal levels.
Fight acne
Many women realize that when they switch to a low -carbohydrate diet, their skin condition has significantly improved and the manifestations of acne have disappeared.
However, it should be noted that ketogenic diets for weight loss also have certain drawbacks. First of all, this concerns a lack of fiber, as well as vitamins and minerals rich in grains, legumes, fruits and vegetables.
Another common problem that adherents of this food system may face is the quality of meat products that can be purchased on store shelves. In fact, often when raising livestock or poultry, producers use special additives designed to accelerate growth and reduce the chances of animal disease. The quality of sausage products, as well as semi -finished meat products, the regular consumption of which contributes to the development of heart disease, also leaves much to be desired.
Doctors warn that this low -carbohydrate diet is best suited for people with diabetes and epilepsy. But pregnant women and people with metabolic disorders should abandon it completely.
Is a low carb diet good for weight loss?
With a ketogenic diet, the body uses free fats as a source of energy, so the benefits of weight loss are obvious. And a decrease in levels of the hormone insulin, which is responsible for the formation of body fat, allows you to effectively get rid of extra pounds.
This weight loss diet also involves the inclusion of products that are still relatively exotic for domestic consumers, such as MCT oil (a medium -chain source of triglycerides) and bulletproof coffee (coffee with butter and MCT oil).
The ketogenic diet is highly regarded by most professional athletes because of its ability to quickly convert body fat into energy while maintaining the same amount of muscle mass. And with a properly designed training system, its growth is also possible.
This home diet is best suited for people who already have an idea of the rules for adhering to and organizing a carbohydrate -free food system. If a person is faced with the task of losing a few extra pounds, then he or she should start by rejecting foods that are a source of simple carbohydrates (sweets, muffins and other fast foods). However, it is important not to over -consume high -calorie fatty and protein foods.
Another important benefit of a ketogenic diet is long -term satiety, which is an effective defense against eating disorders.
Low Carb Home Diet Recipes
To begin the process of ketosis in the body, it is necessary to adhere to a certain nutritional system. To simplify the preparation, you can use the simple recipe below that contains a minimum of carbohydrates and a maximum of fat.
Cheesecake without baking
To prepare this dessert, put 200 g of soft cream cheese and 50 g of heavy cream into a deep container. Beat with a mixer until a homogeneous and airy mass is obtained. Pour in 1 tsp. stevia liquid and 1 tbsp. l. lemon juice, and then add a little vanillin and lemon peel (0. 25 teaspoons each). Mix the resulting mass thoroughly and arrange in a bowl. Put in the fridge for a few hours (to get a denser consistency).
Grilled salmon with herbs
To prepare a dish, you must first prepare the marinade. To do this, you need to mix 1 tsp. chopped garlic, 0. 5 teaspoons each. ground ginger, basil, thyme, oregano, tarragon or rosemary, as well as 120 ml of soy sauce and the same amount of sesame oil. Then prepare a salmon fillet, weighing about a kilogram. Put in a baking bag and pour the resulting marinade. Put the fish in the refrigerator for an hour. After that, it must be presented in a refractory form, poured with the remaining marinade and baked in an oven preheated to 180 ° C for 15 minutes. While the fish is cooking, you need to prepare a mixture of vegetables. Cut 150 g of mushrooms into slices and cut 50 g of onion. Fry the vegetables in a pan with 200 g of butter. Remove the almost ready fish from the oven, pour in the vegetable mixture and bake for another 10 minutes.