Fashion bloggers and glossy magazines are shouting everywhere for different weight loss methods: a gluten-free diet, the Kremlin, fresh juices, depending on blood type, and hundreds more. You can disagree as much as you want about the effectiveness of each of the methods, but what is the point if the main question of women remains "how to lose weight? ""Diets often have negative correlations, as they involve restrictions and discomfort, but the ketogenic diet is difficult to attribute to them. The keto diet is a diet high in fat and protein and low 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 so-called ketone bodies. When blood glucose is low (no carbohydrates, this is inevitable), fat stores are used. Absorbing them as fuel for the body and brain, they begin to leave extra inches.
Therefore, the goal of a diet is to cause a metabolic state 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 properly assess your health and fitness.
In 2016, the results of a study were published in which scientists and doctors studied the effects of a low carb diet on the body and risk factors for cardiovascular disease. It was concluded that people on a low carb diet lost significantly more weight than those who continued to consume carbohydrates. The second side of the coin was that weight loss was associated with high cholesterol, which is not good for health.
Today, there are a large number of techniques aimed at reducing one of the BJU indicators. The leader of recent years can be called the Ducan diet - a protein food system consisting of four stages. Which of the following choices depends on you.
What is ketosis?
This is a state of the body when ketone bodies or ketones become the main source of energy. In order for the body to start working in this mode, you need to watch fasting carbohydrates for 3-4 days and then proceed to one of the appropriate types of keto diet.
Types of keto diet
Classic.This is a diet low in carbohydrates and high in fat. In fact, the whole article is dedicated to the classic version, in which the ideal BJU ratio is: 75% fat, 20% protein and 5% carbohydrates.
Keto Cyclic Diet. In this case, it means the alternation of 5 days with strict adherence to the diet and 2 days of the so-called "cheat meal", when the consumption of 400-500 g of carbohydrates per day is allowed, which allows the replenishment of glycogen stores.
This option is most often used before or during heavy and intense sports loads. This diet helps speed up metabolism, burn fat and increase muscle mass. Many nutritionists insist that proper nutrition should be balanced, therefore, from the mentioned diet options, they prefer it.
Targeted 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 training. This type of ketogenic diet allows you to replenish glycogen stores so that you do not become exhausted and at the same time do not 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 artificial calorie reduction, which usually leads to the fact that after weight loss, the weight returns and sometimes even increases.
- As a rule, the feeling of hunger disappears and endurance increases. The keto diet can help you lose weight fast. This is why it is often used by citizens to prepare for emergency filming or major events.
- Low carb diets are often preferred by people with insulin resistance and metabolic syndrome because they see excellent results and cure chronic disease. Reducing carbohydrates to ketogenic levels of 25-50 grams per day helps keep insulin levels low and normal. The keto diet has also been suggested as a drug-free treatment for difficulty controlling childhood epilepsy. This is proven by a survey in 2016.
- It may be beneficial for the loss of excess fat and the improvement of the general condition for people with type 2 diabetes. This is reflected in a foreign study in 2018, in which 2. 5 thousand people participated. Some of the people were on a low carb diet, while others ate a more balanced diet. The main focus of the study was glycemic control. Through systematic observations, analyzes and comparisons, the scientists concluded that the keto diet has a beneficial effect on the body and can be used as part of an individual treatment plan, under the supervision of a physician.
Disadvantages:
- The most common side effects are constipation, slightly low blood sugar or upset stomach.
- Usually, low carb diets can lead to kidney stones or increased acid levels in the body (acidosis). Other side effects may include "keto flu", which includes headaches, chills, occasional fever, weakness, irritability and bad breath.
- When your body burns fat, it puts pressure on the kidneys and also raises ammonia levels in the blood.
- Poor diet and imbalance. As carbohydrate intake is minimized, significant food intake restrictions occur.
- Many people note that in the beginning 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 worry about fate yourself and seek professional advice from a nutritionist or doctor who will monitor 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 diet only under medical supervision.
- Pregnant and breastfeeding women.
What to eat and drink on a keto diet? What foods can you eat?
Unprocessedmeat, ie without salting, preserving, smoking, etc. Pork, lamb, beef, duck, fatty chicken and turkey, bacon and lard are suitable. Avoid sausages and sausages.
Fish and seafood. Salmon, salmon, delicacy, sardines, mackerel, herring and seafood are wonderful. Avoid bread in cooking, as it contains carbohydrates.
Eggs. Eat in any form: boiled, stuffed, fried in butter, omelette, etc.
Vegetables that grow 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 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 bold.
Nuts. Good for a snack other than cashews. It is better to exclude this formula due to its high carbohydrate content.
Oils and fats.If we are talking about vegetable oils, prefer the olive. Coconut is also very popular, which can significantly differentiate the taste of food.
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 main meal can lead to greater weight loss as well as improved 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 you avoid?
First of all, you need to gather all your willpower in one fist and give up what you pull most often: sweets, candies, cakes, cookies, chocolate bars, donuts and breakfast cereals. Sugar-free diets have long been popular with women around the world and eliminate simple carbohydrates and refined sweeteners, which 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", place 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, the best choices are raspberries, strawberries, blueberries, watermelons and melons. Bananas, grapes, mangoes, pears, apples and kiwis can ruin carbohydrate statistics.
An intelligent person said that "losing weight without restricting food is the same as conquering laziness without getting up from the couch. "
An example of a keto menu for a week
To diversify your diet and achieve your goals, you should love cooking. What can be the food during the week?
Monday
- Breakfast: omelette with ham, cheese and spinach.
- Lunch: chicken broth and vegetable salad with natural mayonnaise.
- Dinner: grilled fish with vegetables (green beans and greens) and brown rice.
Tuesday
- Breakfast: omelette with grated cheese and steamed fish cake.
- Lunch: tuna salad with avocado and lettuce, spices with olive oil or natural mayonnaise.
- Dinner: vegetable stew with meat.
Wednesday
- Breakfast: boiled eggs and toast with cream cheese and avocado.
- Lunch: borscht with meat.
- Dinner: seafood salad and cauliflower pancakes.
Thursday:
- Breakfast: 2 eggs and asparagus fried in butter.
- Lunch: puree soup and vegetable salad.
- Dinner: Mushroom pot.
Friday:
- Breakfast: smoked salmon and avocado sandwich.
- Lunch: fish soup.
- Dinner: frittata with fresh spinach.
Saturday
- Breakfast: omelette with mushrooms and cheese.
- Lunch: boiled chicken with hummus and lettuce.
- Dinner: cabbage salad and roasted turkey with cream cheese.
Sunday
- Breakfast: mushroom pot.
- Lunch: chicken.
- Dinner: chop with avocado and green beans fried in butter.
Conclusion: how many people, so many weight loss methods. A ketogenic diet is a short-term diet that focuses on weight loss rather than health benefits. The results of clinical trials examining the effects of ketogenic diets are conflicting, so it should be exercised for no more than a few months and under the supervision of a physician.