A feature of the ketogenic (or low carb) diet is the initiation of such a restructuring of the human body, in which it uses ketones as an energy source rather than carbohydrates. These substances are synthesized by the liver from fats and allow you to fully compensate for the body's energy consumption.
Benefits and harms of a low carb (ketogenic) diet.
The human body is designed to receive the energy it needs for life from the most accessible sources. The vast majority of cases are carbohydrates. It is where the body receives glucose and insulin.
Glucose is the easiest fuel in the synthesis, which, with the help of insulin, is well distributed throughout the body through the circulatory system. Because of this simple and flexible system, available fat stores are often left unattended.
Therefore, a regular diet that contains a large amount of carbohydrates does not contribute much to weight loss. In order to change the situation with energy consumption, nutritionists have developed a special diet.
Its meaning lies in the fact that with a significant restriction of carbohydrate intake, the human body enters a state of ketosis. This is a normal physiological process that is activated by the body when the amount of food intake is reduced. The human body begins to draw energy from fatty acids processed by the liver. Therefore, the first priority of a low carb (ketogenic) diet is to bring the body into this state.
Unlike most weight loss diets, the keto diet is not about reducing calories, but only about reducing carbohydrate intake. The human body is able to adapt quickly to a new nutritional system, which will offer it many benefits.
Normalization of blood sugar levels
A home diet based on a low carb diet helps stabilize blood sugar levels. This is an effective way to prevent type 2 diabetes.
Improving mental performance
Most people who follow the ketogenic diet report increased thought processes and improved memory compared to regular meals. 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 increase the performance of a person engaged in spiritual work.
Persistent satiety
A ketogenic diet at home not only allows you to replenish the necessary energy reserves, which allows you to feel a wave of strength during the day, but also perfect satiety (due to the high calorie content of the diet).
Reducing the frequency of seizures
Low carb diets have long been used to combat epilepsy. Especially often, such food is recommended for children suffering from this disease. Keto diets allow you to stabilize the condition of patients even with a minimal amount of medication.
Reduce the level of "bad" cholesterol
Although this diet includes a high intake of high-fat protein products, it does not clog blood vessels from cholesterol deposits. As it contributes to the accumulation of only "good" cholesterol, which does not affect the quality of blood flow and is involved in many vital physiological processes.
Prevention of insulin resistance
Lack of control over the sensitivity of organs and tissues to insulin increases the risk of developing type 2 diabetes. Ketogenic diets, in turn, can help lower the level of this hormone in the blood to normal levels.
Fight acne
Many women find that when they switch to a low carb diet, their skin condition improves and their acne breakouts disappear.
However, it should be noted that the ketogenic diet for weight loss also has some disadvantages. First of all, this concerns the lack of fiber, as well as those vitamins and minerals that are rich in cereals, legumes, fruits and vegetables.
Another common problem that fans of this food system may face is the quality of the meat products that can be bought on store shelves. Indeed, often in the breeding of animals or poultry, producers use special additives designed to accelerate growth and reduce the likelihood of animal diseases. The quality of cold cuts, as well as semi-finished meat products, the regular use of which contributes to the development of heart disease, also leaves much to be desired.
Doctors warn that this low-carbohydrate diet is most suitable for people with diabetes and epilepsy. But pregnant women and people with metabolic disorders should give it up completely.
Is A Low Carb Diet Good For Weight Loss?
With a ketogenic diet, the body uses free fats as an energy source, so its benefits for weight loss are clear. And lowering the level 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 includes products that are still quite exotic to the home consumer, such as MCT oil (a source of medium chain triglycerides) and bulletproof coffee (coffee with butter and MCT oil).
The ketogenic diet is highly regarded by most professional athletes for its ability to quickly convert body fat into energy while maintaining the same volume of muscle mass. And with a well-designed training system it is also possible to develop it.
This home diet is more suitable for people who already have an idea of the rules for following and organizing carbohydrate-free food systems. If a person is faced with the task of getting rid of a few extra pounds, then he should start by rejecting foods that are sources of simple carbohydrates (sweets, muffins and other fast food). However, it is important not to consume too many high-fat and high-calorie protein foods.
Another important benefit of the ketogenic diet is long-term satiety, which is an effective defense against eating disorders.
Low carb diet recipes at home
To begin the process of ketosis in the body, it is necessary to adhere to a specific diet. To facilitate the organization, you can use the following simple recipes that contain minimum carbohydrates and maximum fat.
Cheesecake without baking
To prepare this dessert, put 200 grams of soft cream cheese and 50 grams of sour cream in a deep bowl. Beat with the mixer until it becomes a homogeneous, airy mass. Pour in 1 tsp. liquid stevia and 1 tbsp. large. lemon juice, then add a little vanillin and lemon zest (0, 25 teaspoons each). Mix the resulting mass well and arrange in a bowl. Refrigerate for several hours (to obtain a denser texture).
Baked salmon with herbs
To prepare the dish, you must first prepare the marinade. To do this, you need to mix 1 tsp. chopped garlic, 0, 5 tbsp. 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 the salmon fillet, weighing about one kilogram. Put it in a baking bag and pour over the resulting marinade. Put the fish in the fridge for an hour. After that, it should be spread in a refractory form, pour over with the rest of the marinade and bake in an oven preheated to 180 ° C for 15 minutes. While the fish is cooking, you need to prepare the vegetable mixture. Cut 150 grams of mushrooms into slices and finely chop 50 grams of shallots. Fry the vegetables in a pan with 200 g butter. Remove the almost ready fish from the oven, pour over the vegetable mixture and cook for another 10 minutes.