Fashion bloggers and glossy magazines are shouting for different methods of weight loss everywhere: gluten-free diet, Kremlin, fresh juices, blood type and hundreds of others. You can argue as much as you like about the effectiveness of each of the methods, but what's the point if the main question women ask is, "How can you lose weight? " Diets often have negative associations as they imply limitations and discomfort, but the ketogenic diet is difficult to assign to them. The keto diet is a diet that is high in fat and protein and minimal in carbohydrates.
How does it work?
Our body is designed in such a way that it receives energy for its work from carbohydrates (glucose). An alternative source of energy is the breakdown of fats or rather the so-called ketone bodies. When blood sugar is low (it is inevitable without carbohydrates), fat reserves are used. By absorbing it as fuel for the body and brain, extra inches begin to leave.
Accordingly, the goal of a diet is to induce a metabolic state in which the amount of carbohydrates in the diet is minimized and the amount of fat consumed is maximized.
Remember that any diet is stressful for the body and body. When choosing a way to lose weight, try to properly assess your health and fitness.
In 2016, the results of a study were published in which scientists and medical professionals examined the effects of a low-carbohydrate diet on the body and the risk factors for cardiovascular diseases. It was concluded that subjects on low-carbohydrate diets lost significantly more weight than those who continued to consume carbohydrates. The second side of the coin was that weight loss was linked to high cholesterol, which is not good for your health.
Today there are a variety of techniques aimed at reducing one of the indicators of BJU. The leader of the past few years can be called the Ducan Diet - a protein nutritional system that consists of four stages. Which of the options you prefer is up to you.
What is ketosis?
This is a state of the body in which ketone bodies or ketones become the main source of energy. In order for the body to work in this mode, it is necessary to observe the carbohydrate fast for 3-4 days and then proceed with one of the appropriate types of the keto diet.
Types of Keto Diets
Classic.This is a low-carbohydrate, 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.
Cyclical keto diet. In this case, this means changing from 5 days in strict adherence to the diet and 2 days of the so-called "fraudulent meal", if the consumption of 400-500 g carbohydrates per day is allowed, which allows you to replenish your glycogen stores.
This option is most often used before or during increased and intense sporting activity. Eating this way helps speed up your metabolism, burn fat, and build muscle mass. Many nutritionists insist that proper nutrition should be balanced, so this is what they prefer.
Targeted keto diet.Suitable for professional athletes, most often used by bodybuilders. In this case, carbohydrates are allowed to consume an hour and a half before the start of exercise. This type of ketogenic diet allows you to replenish glycogen stores so as not to exhaust yourself and at the same time not to get out of ketosis.
Positive and negative aspects of the keto diet
Advantages:
- With a ketogenic diet, there is no dramatic change in diet and an artificial reduction in calories, which usually results in weight returning and sometimes even gaining weight after losing weight.
- As a rule, the feeling of hunger disappears and endurance increases.
- The keto diet can help you lose weight quickly. This is why it is widely 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 as they see excellent results and a solution to chronic diseases. Lowering carbohydrates to ketogenic levels of 25 to 50 grams per day helps keep insulin levels low and normal.
- The keto diet has also been recommended as a drug-free treatment for difficult-to-control epilepsy in children. This is proven by research in 2016.
- It can be useful for losing excess fat and improving the general condition of people with type 2 diabetes. This was reflected in a study abroad in 2018, in which 2. 5 thousand people took part. Some of the subjects were on a low-carbohydrate diet while others ate more balanced. The main focus of the study was on blood sugar control. Through systematic observation, analysis, and comparison, scientists have concluded that the keto diet has beneficial effects on the body and can be used as part of an individualized treatment plan under the supervision of a doctor.
Disadvantages:
- The most common side effects are constipation, slightly low blood sugar or upset stomach.
- Less often, low-carbohydrate diets can lead to kidney stones or increased acid levels in the body (acidosis).
- Other side effects may include the "keto flu, " which includes headache, chills, occasional fever, weakness, irritability, and bad breath.
- When your body burns fat reserves, it puts pressure on the kidneys and also increases the level of ammonia in the blood.
- Poor nutrition and imbalance. As the 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.
- Ketone bodies are quite toxic to the body, so it is important not to tempt fate yourself and seek professional advice from a dietician or doctor who will be watching you during your weight loss.
Contraindications
Who Should Avoid The Keto Diet?
- People with liver and kidney diseases, high cholesterol and metabolic disorders.
- Diabetics are advised to experiment with diet only under the supervision of a doctor.
- Pregnant and breastfeeding women.
What can you eat and drink on a keto diet? What foods can you eat?
unprocessedmeat, ie without the processes of salting, preserving, smoking, etc. Pork, lamb, beef, duck, fatty parts of chicken and turkey, bacon and lard are suitable. Avoid sausages and sausages.
Fish and seafood. Salmon, salmon, saury, sardines, mackerel, herring and all seafood are great. Avoid breading it while cooking as it contains carbohydrates.
eggs. Eat in any form: boiled, stuffed, fried in butter, scrambled eggs, etc.
Vegetables growing above the ground. Favorites include cauliflower, cucumber, asparagus, avocado, broccoli, spinach, green beans, and zucchini. Say goodbye to root vegetables: potatoes, beets, onions, carrots, celery roots, 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 fat.
nuts. Good for a snack other than cashew nuts. It is better to exclude this type because of its high carbohydrate content.
oils and fats.When we talk about vegetable oils, give preference to olives. Coconut is also very popular, which can vary the palette of food tastes significantly.
What to drink?
It is important to drink plenty of water while on the keto diet. Water helps get rid of toxins in the body.
A 2015 study found that replacing diet drinks with water after a main meal can lead to greater weight loss and also improve 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.
Which foods should you avoid?
First of all, you need to put all your will into a fist and give up on what you draw most often: candy, candy, cakes, cookies, candy bars, donuts and breakfast cereals. Sugar-free diets have long been popular with women around the world, and they eliminate simple carbohydrates and refined sweeteners, reducing the risk of heart disease.
Starchy foods: bread, pasta, rice, corn, potatoes, peas, french fries, muesli, muesli and so on. When you see the word "whole grain", put the item back on the shelf.
Legumes, avoid beans 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, raspberries, strawberries, blueberries, watermelons and melons are the best choices. Bananas, grapes, mangoes, pears, apples, and kiwis can spoil carbohydrate stats.
One wise person said that “losing weight without restricting your food is the same as overcoming laziness without getting off the couch. ” Expect to work hard and change your eating habits.
An example of a keto menu for a week
To diversify your diet and achieve your goals, you have to love cooking. What can be the food during the week?
Monday
- Breakfast: scrambled eggs with ham, cheese and spinach.
- Lunch: Chicken broth and vegetable salad with natural mayonnaise.
- Dinner: baked fish with vegetables (green beans and vegetables) and brown rice.
Tuesday
- Breakfast: grated cheese omelette and steamed fish cakes.
- Lunch: Tuna salad with avocado and a mixture of lettuce leaves, seasoned with olive oil or natural mayonnaise.
- Dinner: vegetable stew with meat.
Wednesday
- Breakfast: boiled eggs and toast with cream cheese and avocado.
- Lunch: meat borscht.
- 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: sandwich with smoked salmon and avocado.
- Lunch: fish soup.
- Dinner: Frittata with fresh spinach.
Saturday
- Breakfast: omelette with mushrooms and cheese.
- Lunch: boiled chicken with hummus and salad.
- Dinner: coleslaw and baked turkey with creamy cheese sauce.
Sunday
- Breakfast: mushroom casserole.
- Lunch: chicken soup.
- Dinner: Avocado cutlet with green beans fried in butter.
Conclusion: how many people, so many methods of 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 controversial. They should therefore not be carried out for more than a few months and under the supervision of a doctor.