Fashion bloggers and fashion magazines everywhere are shouting different ways to lose weight: gluten-free diet, Kremlin, fresh juice (depending on blood type) and hundreds of other ways to lose weight. You can argue about the effectiveness of each method, but what is the point if the main question for women is still "how to lose weight"? Diets often have negative associations because they imply restrictions and discomfort, but ketogenic nutrition is difficult to attribute to diet. The keto diet is a diet high in fat and protein and low in carbohydrates.
How does it work?
Our body is carefully designed to absorb energy from carbohydrates (glucose) to perform work. Another source of energy is lipolysis, or so-called ketone body breakdown. When blood sugar is low (no carbohydrates, which is inevitable), fat reserves are used. By absorbing them as fuel for the human body and brain, the excess centimeters begin to leave.
Therefore, the purpose of diet is to induce a metabolic state in which the carbohydrate content in the diet is reduced to a minimum and fat consumption is maximized.
Please remember that any diet is stressful for the body and the body. When choosing a weight loss method, try to properly assess your health.
In 2016, a study was published in which scientists and medical experts studied the effects of low-carbohydrate diets on the human body and risk factors for cardiovascular disease. The conclusion is that compared with subjects who continue to consume carbohydrates, subjects who receive a low-carbohydrate diet have significantly reduced weight. The second side of the coin is that weight loss is related to increased cholesterol, which is not good for health.
Nowadays, there are many technologies aimed at reducing one of the BJU indicators. The leader of the past few years can be called the Ducan diet-a protein nutrition system consisting of four stages. Which method you choose is up to you.
What is ketosis?
This is a state of the body where ketone bodies or ketones become the main source of energy. In order for the body to start working in this mode, one needs to observe carbohydrate fasting for 3-4 days, and then follow a suitable type of keto diet.
Types of keto diet
Classic.This is a low carbohydrate and high fat diet. In fact, the entire article is dedicated to its classic version, where the ideal ratio of BJU is: 75% fat, 20% protein and 5% carbohydrates.
Periodic keto diet. In this case, this means alternate use for 5 days under strict dietary habits, and then allow 400-500 g of carbohydrates to be consumed per day, which can supplement glycogen storage and take turns to use the so-called "fraud meal" for 2 days. .
This option is most often used before or during increased exercise intensity. This way of eating helps speed up metabolism, burn fat and gain lean muscle. Many nutritionists insist that the right diet should be balanced, so they prefer this diet among the diet options listed.
Target a keto diet.Suitable for professional athletes, most often used by bodybuilders. In this case, it is allowed to consume carbohydrates one and a half hours before the start of the exercise. This ketogenic diet allows you to replenish glycogen stores so as not to burn yourself out, and at the same time not to get rid of ketosis.
The positive and negative aspects of the keto diet
Advantages:
- The ketogenic diet has no obvious nutritional changes and artificial reduction of calories. This usually leads to the fact that weight will increase after weight loss, and sometimes it will increase.
- Usually, hunger disappears and physical strength increases.
- A keto diet can help you lose weight quickly. Therefore, the public often use it to prepare for emergency shooting or major events.
- Low-carbohydrate diets are usually preferred by patients with insulin resistance and metabolic syndrome because of their excellent curative effects and alleviation of chronic diseases. Reducing carbohydrates to a ketogenic level of 25 to 50 grams per day helps keep insulin levels normal.
- The keto diet is also recommended as a drug-free treatment for children with epilepsy that are difficult to control. The 2016 study proved this.
- It may be beneficial to reduce excess fat and improve the general condition of patients with type 2 diabetes. This is reflected in a foreign study in 2018 in which 25, 000 people participated. Some subjects' diets were low in carbohydrates, while others ate in a more balanced way. The research focused on blood sugar control. Through systematic observation, analysis and comparison, scientists have concluded that the keto diet is beneficial to the body and can be used as part of a personal treatment plan under the supervision of a doctor.
Disadvantages:
- The most common side effects are constipation, low blood sugar or upset stomach.
- Eating a low-carbohydrate diet can cause kidney stones or increased acid levels in the body (acidosis).
- Other side effects may include "keto flu", including headache, chills, occasional fever, weakness, irritability and bad breath.
- When your body burns fat, it puts pressure on the kidneys and increases blood ammonia levels.
- Poor diet and lack of balance. Since carbohydrate intake has been reduced to a minimum, there has been a clear restriction on food intake.
- Many people have noticed that at first the body is generally weak, drowsiness and lethargy.
- Ketone bodies are quite toxic to the body, so it is important not to do your own destiny and seek professional advice from a nutritionist or doctor, who will observe you during the weight loss process.
Contraindications
Who should avoid the keto diet?
- People with liver and kidney disease, high cholesterol and metabolic disorders.
- It is recommended that people with diabetes try nutrition only under medical supervision.
- Pregnant and lactating women.
What can I eat and drink on a keto diet? What food can you eat?
Unprocessedmeat, that is, there is no salting, preservation, smoking, etc. The fat part of pork, lamb, beef, duck, chicken and turkey, bacon and lard are all suitable. Don't eat sausages and sausages.
Fish and seafood. Salmon, salmon, saury, sardines, mackerel, herring and any seafood are great. Avoid bread crumbs when cooking because it contains carbohydrates.
Eggs. Eating any form of food: boiling, stuffing, deep-frying with butter, scrambled eggs, etc.
Vegetables that grow on the ground. My favorites include broccoli, 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: cheese, butter, cheese, cream, sour cream. The main condition is that they must be bold.
Nut. In addition to cashews, they can also be used as snacks. It is best to exclude this type because of its high carbohydrate content.
Grease.If we are talking about vegetable oils, olives are the priority. Coconut is also very popular, it can diversify the taste of food.
What to drink?
During the keto diet, it is important to drink plenty of fluids. Water helps to flush out toxins from the body.
A 2015 study found that replacing weight loss drinks with water after the main meal resulted in greater weight loss and improved insulin resistance.
Eliminate all sodas and juices, energy drinks and smoothies, and beer.
What else to drink besides water? Coffee and tea without sweeteners, as well as wine, have the lowest carbohydrate content.
What foods to avoid?
First of all, you must focus all your will on your fists and give up what attracts you the most: sweets, candies, cakes, biscuits, chocolate bars, donuts and breakfast cereals. For a long time, sugar-free diets have been popular among women all over the world. They eliminate simple carbohydrates and refined sweeteners, thereby helping to reduce the risk of heart disease.
Starchy foods: bread, pasta, rice, corn, potatoes, peas, potato chips, cereals, oatmeal, etc. If you see the term "whole grain", put it back on the shelf.
For beans, avoid beans and lentils first.
Try not to drink milk and say goodbye to latte (containing 18 grams of carbohydrates), and avoid low-fat yogurt.
For fruits and berries, the best choices are raspberries, strawberries, blueberries, watermelons and melons. Bananas, grapes, mangoes, pears, apples, and kiwis can destroy carbohydrate statistics.
A smart person said: “Losing without restricting food is the same process as conquering laziness without getting up from the couch. Expect hard work and change your eating habits.
Example of keto menu for a week
To diversify your diet and achieve your goals, you will have to love cooking. What can I eat during the week?
Monday
- Breakfast: eggs with ham, cheese and spinach.
- Lunch: Chicken soup and vegetable salad mixed with natural mayonnaise.
- Dinner: grilled fish with vegetables (green beans and herbs) and brown rice.
Tuesday
- Breakfast: grated cheese omelet and steamed fish cake.
- Lunch: Tuna salad seasoned with olive oil or natural mayonnaise, mixed with avocado and lettuce leaves.
- Dinner: Vegetable stew.
Wednesday
- Breakfast: boiled eggs and toast with cream cheese and avocado.
- Lunch: borscht.
- Dinner: seafood salad and broccoli 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 and fresh spinach.
Saturday
- Breakfast: Omelet with mushrooms and cheese.
- Lunch: boiled chicken with hummus and lettuce.
- Dinner: cabbage salad and roast turkey with cream cheese sauce.
Sunday
- Breakfast: mushroom casserole.
- Lunch: Chicken soup.
- Dinner: Chop avocado, stir-fry mung beans with butter.
Conclusion: How many people, so many ways to lose weight. The 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 the ketogenic diet are conflicting, so practice should not exceed a few months under the guidance of a doctor.