What is a keto diet?Is weight loss helpful?What are its advantages over other weight loss programs?What negative effects do you need to know before you can contact it?
Keton Diet is a popular weight loss program based on complete rejection of carbohydrates and contains a lot of fat and protein in your diet.At first glance, high fat nutrition contradicts the general and common sense idea of losing weight.After all, fat can invade the work of the heart and blood vessels.Also, fatty foods are calories, can you lose weight if you only eat weight?
More than 20 scientific studies specialize in these issues, as well as the experience and practices of thousands of people in different countries.The keto diet is effective and helps to lose weight without hunger.
However, it is important to consider that there has been no observations of people’s health in the keto diet over the years.The study covers several months and looks at the safety of the keto diet in the long run.
Keto Diet - What is
The keto diet is a product that rejects carbohydrates and its replacement with high fat content.The share of fat in the diet should be 60-75%, and the rest is filled with protein - 25-30% of the diet, and the total consumption is no more than 5% carbohydrates.
This diet is not natural for the body used to get energy from carbohydrates.The body must adapt to new nutritional conditions, and for this purpose, it is looking for an "alternative energy source".This is its own fat tissue.
By dividing fat, the body produces ketones that provide energy to the cells.This process is called ketosis, which is why the diet name appears.
Characteristics of the keto diet
A ketogenic diet can help you lose weight quickly for two reasons:
- Lower hormones stimulate hunger levels, thereby suppressing appetite;
- It breaks down fat in the body and reduces the body's volume and weight.
Fat foods are very satisfying, so there is no hunger on the keto diet, no need to count calories, and convince yourself to eat less.This comes naturally, because overeating fat products is very difficult.At the same time, changes occur in the body:
- blood sugar decrease;
- Reduced insulin production;
- Cells are more sensitive to insulin.
These advantages allow you to recommend diets to people in the front body - in this state, blood sugar levels have been increased, but the function of the pancreas has not been compromised.
The keto diet has other health benefits:
- Reduces the risk of developing certain types of cancer, inhibiting atypical cells that are weakly inhibited due to oxidative stress;
- Reduce the manifestations of acne and acne and change the balance of gut bacteria;
- Supports the work of the heart and blood vessels because it introduces healthy fats that can improve the characteristics of cholesterol.
- Improve brain function;
- Reduce the risk of epilepsy;
- Normalize the hormonal background of women with symptoms of ovarian polycystic syndrome.
Finally, this diet can effectively lose weight.Ketonovo's weight loss accelerated by 2-3 times compared to a low-air diet, confirmed by research from experts in the United States and the United Kingdom.Rapid weight loss and physical recovery make this nutrition program popular in Europe and the United States.
Keto Diet: What Can and Can't Eat
The basis of diet is protein foods, high in fat and nuclear plants.allow:
- Meat - beef, pork, turkey, chicken;
- Fish with high fat content - mackerel, salmon, tuna, herring;
- egg;
- oil, cream, cheese;
- Nuts and seeds are heated untreated;
- Vegetable oil is unrefined first spin - sunflowers, olives, coconuts, flax;
- avocado;
- Seasonings - salt, dry spices;
- nekrahmalic vegetables - bell pepper, tomatoes, cucumbers, greens and onions, asparagus, cabbage, leafy vegetables.
This is the choice of keto dishes.
breakfast.Bacon eggs and tomatoes; omelettes, onions, tomatoes, peppers and basil; protein cocktails; omelettes with avocado and goat cheese; yogurt without sugar, cocoa; eggs with mushrooms; cheese with sunflower seeds or pumpkin seeds.
dinner.Chicken salad with feta cheese and olive oil; seafood salad and avocado; a small amount of nuts and a few slices of fat cheese; steak with vegetable salad; a wind of cheese and nuts.
dinner.Salmon with salad fresh vegetables; meatballs with stewed vegetables and cheese; pork chops under cheese crust, broccoli and garlic; vegetables under chicken and cream sauce; eggs with bacon and cheese; white fish archives with eggs and spinach.
From the diet, it is necessary to exclude products containing carbohydrates and unhealthy fats.Among them:
- Candy - desserts and sweet drinks;
- Cereals and their products - Cereals, pasta, bakery products;
- Beans - beans, lentils, peas;
- Fruits and berries, strawberry, raspberry, blueberries;
- Root crops - potatoes, carrots, beets;
- Industrial production seasonings with added sugar and preservatives;
- Low-fat dairy products;
- Sugar dietary foods containing sugar alcohols and artificial sweeteners;
- Products with processed vegetable fat, margarine, palm oil content.
In your diet, you can’t drink alcohol because it violates the process of ketosis.Furthermore, most alcoholic beverages are rich in carbohydrates, which is excluded in this regard.
Side effects and contraindications of the keto diet
The transition to a low-carb diet is stress in the body, so side effects can be observed.
Keto-Gripp.A disease similar to influenza or cold.It shows increased fatigue, sleep disorders, and digestive discomfort.
-gripp appears during the time the body adapts to new nutritional conditions and does not require corrective diet.However, if you gradually remove carbohydrate products within a few weeks, you can minimize their manifestations.
Constipation and bloating.Excessive protein products can cause interference in the digestive system.To avoid this, try eating more fiber.Fresh vegetables and herbs are abundant.
Foot cramps.Diet changes the balance of water and minerals in the body, so the demand for mineral salts increases.The food on site is larger than usual.And take mineral additives with magnesium and potassium.
In some diseases, ketodiet is contraindicated.You can't turn it to someone with type 1 diabetes, digestive system and kidney disease.Pregnant and nursing women are not recommended.In the presence of type 2 diabetes, hypoglycemia and heart disease About your low carb diet, you need to talk to your doctor.
Duration and results
The keto diet requires excluding carbohydrate products from the diet, many of which are useful, such as fruits, beans and grains.Rejecting them can be manifested by nutrient deficiency:
- Group B vitamins;
- Vitamin C;
- Antioxidant proteins with antioxidant effects;
- Sustainable starch can be used in healthy gut bacteria.
Obviously, long-term observation of keto diets poses serious health risks.Therefore, it is recommended to strictly follow their diet for two to three months.After that, you need to add useful carbohydrate products to your diet every day or from time to time to see how your weight continues to drop.Ultimately, you will find the best product balance to help maintain a normal weight.