Fashion bloggers and shiny magazines everywhere are screaming about different weight loss methods: gluten-free diets, the Kremlin, fresh juices, blood types, and hundreds more. You can argue as much as you want about the effectiveness of each method, but what good is it if the main question of women still remains “how to lose weight? ”The keto diet is a diet high in fat and protein and low in carbohydrates.
How does it work?
Our bodies are designed in such a way that they can receive energy for their work from carbohydrates (glucose). An alternative source of energy is fat breakdown, or more accurately the so-called ketone body. When blood glucose is low (without carbohydrates, this is unavoidable), fat storage is used. By absorbing it as fuel for the body and brain, the extra centimeters begin to leave.
Therefore, the purpose of the diet is to encourage metabolic conditions in which the amount of carbohydrates in the diet is reduced to a minimum and the amount of fat consumed is maximized.
Remember that any diet is stressful for the body and the body. When choosing a way to lose weight, try to evaluate your health and fitness properly.
In 2016, the results of a study were published in which scientists and medical professionals studied the effects of a low-carb diet on the body and the risk factors for cardiovascular disease. It is concluded that low-carbohydrate diet subjects lose significantly more weight than those who continue to consume carbohydrates. The second part of the coin is that weight loss is associated with an increase in cholesterol, which is not good for health.
Today, there are a large number of techniques aimed at reducing one of BJU's indicators. Leaders in recent years can be called the Ducan diet - a four-stage protein nutrition system. Which method is more suitable for you.
What is ketosis?
This is the state of the body when the body of ketones or ketones becomes the main source of energy. In order for the body to start working in this mode, it is necessary to undergo a carbohydrate fast for 3-4 days, and then undergo one of the appropriate types of keto diet.
Keto Diet Type
Classic.This is a low carb and high fat diet. In fact, the entire article is devoted to its classic version, where the ideal ratio of BJU is: 75% fat, 20% protein and 5% carbohydrates.
Diet Keto Cycle. In this case, this means a 5-day replacement with strict adherence to diet and a 2-day so-called "cheat meal", when the use of 400-500 g of carbohydrates per day is allowed, which allows for the replenishment of glycogen stores.
This option is most often used before or during increased and intense sports. This diet helps speed up metabolism, burn fat waste and gain lean muscle mass. Many nutritionists insist that a proper diet should be balanced, therefore, rather than the listed dietary choices, they prefer this one.
Targeted Keto Diet.Suitable for professional athletes, most often used by bodybuilders. In this case, it is permissible to take carbohydrates one and a half hours before the start of training. This type of ketogenic diet allows you to replenish glycogen stores so as not to make you tired, and at the same time not get out of ketosis.
Positive and negative aspects of the keto diet
Advantages:
- With a ketogenic diet, there are no dramatic changes in diet and artificial calorie reduction, which usually leads to the fact that after losing weight, weight returns, and sometimes increases.
- As a rule, hunger disappears and stamina increases.
- The keto diet can help you lose weight quickly. That is why it is often used by the public to prepare for urgent filming or important events.
- Low carb diets are often preferred by people with insulin resistance and metabolic syndrome because they see excellent results and solutions to chronic diseases. Lowering carbohydrates to ketogenic levels of 25-50 grams a day helps keep insulin levels down and normal.
- The keto diet is also recommended as a drug-free treatment for difficult-to-control epilepsy in children. This is evidenced by research in 2016.
- It can be beneficial to lower excess fat and improve the general condition for people with type 2 diabetes. This was shown in a foreign study in 2018, in which 2. 5 thousand people participated. Some subjects ate low in carbohydrates, while others ate in a more balanced way. The main focus of the study was glycemic control. Through systematic observations, analysis and comparisons, scientists have come to the conclusion that the keto diet has a beneficial effect on the body and can be used as part of individual treatment plans, under the supervision of a physician.
Disadvantages:
- The most common side effects are constipation, low blood sugar, or abdominal pain.
- More rarely, a low-carbohydrate diet can cause kidney stones or an increase in acid levels in the body (acidosis).
- Other side effects include "keto flu", which includes headaches, chills, sometimes fever, weakness, irritability, and bad breath.
- When your body burns fat deposits, it will put pressure on the kidneys and also increase blood ammonia levels.
- Poor diet and lack of balance. Because carbohydrate intake is minimized, there are significant restrictions on food intake.
- Many people notice that at first there is a general weakness of the body, lethargy and drowsiness.
- The ketone body is quite toxic to the body, so it is important not to tease yourself and seek professional advice from a nutritionist or doctor who will observe you during your weight loss.
Contraindications
Who Should Avoid The Keto Diet?
- People with liver and kidney disease, high cholesterol, and metabolic disorders.
- Diabetics are advised to experiment with nutrition only under medical supervision.
- Pregnant and lactating women.
What to eat and drink during a keto diet? What food can you eat?
Unprocessed meat, ie without the process of salting, curing, smoking, etc. Pork, lamb, beef, duck, chicken and turkey fat parts, smoked meats and lard are suitable. Refrain from sausages and sausages.
Fish and Seafood. Salmon, salmon, saury, sardines, mackerel, herring and any seafood are very tasty. Avoid making bread in cooking because it contains carbohydrates.
Eggs. Eat in any form: boiled, stuffed, fried in butter, scrambled eggs, etc.
Vegetables grow on the ground. Favorites include cauliflower, cucumber, asparagus, avocado, broccoli, spinach, green beans, and zucchini. Say goodbye to root vegetables: potatoes, beets, onions, carrots, celery root, etc. Use olive oil or butter for cooking.
Dairy products: cottage cheese, butter, cheese, cream, sour cream. The main condition is that they must be brave.
Beans. Great for snacks other than cashew nuts. It is better to exclude this type because of its high carbohydrate content.
Oils and fats.If we talk about vegetable oil, then give priority to olives. Coconut is also very popular, which can significantly diversify food tastes.
What to drink?
During the keto diet, it is important to drink plenty of fluids, water helps get rid of toxins in the body.
A 2015 study found that replacing diet drinks with water after a meal can lead to greater weight loss as well as increased insulin resistance.
Eliminate all sodas and juices, energy drinks and smoothies, and beer.
What to drink besides water? Coffee and tea without sweeteners, and wine are the least harmful in terms of carbohydrate content.
What foods should be avoided?
First of all, you should gather all your wishes into a fist and submit what you pull most often: sweets, candies, cakes, pastries, chocolate bars, donuts and breakfast cereals. The sugar-free diet has long been popular among women around the world, and they eliminate moderate carbohydrates and refined sweeteners, which can help reduce the risk of heart disease.
Starchy foods: bread, pasta, rice, corn, potatoes, peas, chips, cereals, muesli and so on. If you see the word "whole grain", put the item back on the shelf.
Beans, avoid nuts and lentils first.
Try not to drink milk and say goodbye to latte (contains 18 grams of carbohydrates), avoid low-fat yogurt.
For fruits and berries, the best choices are raspberries, strawberries, blueberries, watermelons and watermelons. Bananas, grapes, mangoes, pears, apples and kiwis can damage carbohydrate statistics.
An intelligent person says that "losing weight without restricting food is like conquering laziness without getting up from the couch. " Hope to work hard and change your eating habits.
Example of a keto menu for a week
To diversify your diet and achieve your goals, you must love cooking. What could be food for a week?
Monday
- Breakfast: scrambled eggs with ham, cheese and spinach.
- Lunch: chicken broth and vegetable salad with natural mayonnaise.
- Dinner: grilled fish with vegetables (green and green beans) and brown rice.
Tuesday
- Breakfast: grated cheese omelet and steamed fish cake.
- Lunch: tuna salad with avocado and lettuce mixture, seasoned with olive oil or natural mayonnaise.
- Dinner: vegetable stew with meat.
Wednesday
- Breakfast: boiled eggs and toast with cream cheese and avocado.
- Lunch: borscht meat.
- Dinner: seafood salad and cauliflower pancakes.
Thursday:
- Breakfast: 2 eggs and asparagus fried in butter.
- Lunch: puree soup and vegetable salad.
- Dinner: Mushroom Casserole.
Friday:
- Breakfast: smoked salmon and avocado sandwich.
- Lunch: fish soup.
- Dinner: frittata with fresh spinach.
Saturday
- Breakfast: omelet with mushrooms and cheese.
- Lunch: boiled chicken with hummus and lettuce.
- Dinner: grilled cabbage salad and turkey with creamy cheese sauce.
Sunday
- Breakfast: mushroom casserole.
- Lunch: chicken soup.
- Dinner: chop with avocado and green beans fried in butter.
Conclusion: how many people, so many methods for losing weight. A ketogenic diet is a short-term diet that focuses on weight loss rather than health benefits. The results of clinical studies examining the effects of ketogenic diets are contradictory, so should be done for no more than a few months and under the supervision of a physician.