One feature of the ketogenic (or low-carbohydrate) diet is to kick-start a process of restructuring the human body, in which it uses ketones as an energy source, not carbohydrates. These substances are synthesized by the liver from fat and allow you to fully compensate for the energy consumed by the body.
The 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 easily accessible sources. In most cases, they are carbohydrates. It is from them that the body receives glucose and insulin.
Glucose is the easiest fuel to synthesize, with the help of insulin, this substance will be well distributed throughout the body through the circulatory system. Because of this simple and flexible system, the available fat reserves are often unclaimed.
So a typical diet containing large amounts of carbohydrates does not contribute much to weight loss. To change the situation of energy expenditure, 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 triggered by the body when food intake decreases. The human body begins to derive energy from fatty acids processed by the liver. Therefore, the first priority of a low-carb (ketogenic) diet is to get the body into this state.
Unlike most weight loss diets, the keto diet is not about reducing calories but just reducing carbohydrates. The human body can quickly adjust to a new nutritional system, which will provide it with numerous advantages.
Normalize blood sugar
The home diet based on a low carb diet helps to stabilize blood sugar levels. This is an effective way to prevent type 2 diabetes.
Improve mental performance
Most people who follow the ketogenic diet report increased thought processes and improved memory compared to regular meals. Ketones are great fuel for the brain. This fact, combined with the fact that blood sugar doesn't spike, improves a person's ability to focus and increase performance.
Constant feeling of satiety
The home ketogenic diet allows you to not only replenish your necessary energy reserves, allowing you to feel energized throughout the day, but also to completely saturate (due to a high-calorie diet). high calories).
Reduce the frequency of epileptic seizures
Low-carb diets have long been used to combat epilepsy. In particular, such foods are often recommended for children with this disease. The keto diet allows you to stabilize the patient's condition even with a minimal amount of medication.
Lowers "bad" cholesterol levels
Although this food system involves the consumption of many high-fat protein products, it does not cause blockage of blood vessels due to cholesterol accumulation. Since it contributes only to the accumulation of "good" cholesterol, it does not affect the quality of blood flow and is involved in many important physiological processes.
Prevention of insulin resistance
When the sensitivity of organs and tissues to insulin is uncontrolled, the likelihood of developing type 2 diabetes is increased. And the ketogenic diet can help reduce the level of this hormone in the blood to normal levels.
Fight against acne
Many women note that when they switched to a low-carb diet, their skin condition improved significantly and the appearance of acne disappeared.
However, it should be noted that the ketogenic diet for weight loss also has certain disadvantages. First of all, this has to do with a lack of fiber, as well as vitamins and minerals that are abundant in whole grains, legumes, fruits and vegetables.
Another common problem that followers of this food system may have is the quality of the meat products that can be purchased on store shelves. Indeed, often when raising livestock or poultry, manufacturers use special additives designed to accelerate growth and reduce the animal's susceptibility to disease. The quality of sausage products, as well as semi-finished meat products, whose regular use contributes to the development of heart disease, also leaves much to be desired.
Doctors warn that this low-carb diet is best suited for people with diabetes and epilepsy. But pregnant women and people with metabolic disorders should quit altogether.
Is a low-carb diet good for weight loss?
With the ketogenic diet, the body uses free fat as an energy source, so its weight loss benefits are obvious. And reducing the level of the hormone insulin, which causes fat formation in the body, allows you to effectively lose weight.
This weight loss diet also involves the inclusion of products that are still relatively unknown to domestic consumers, such as MCT oil (a source of medium-chain triglycerides) and anti-inflammatory coffee. ammo (coffee with butter and MCT oil).
The ketogenic diet is highly regarded by most professional athletes for its ability to convert body fat into energy quickly while preserving muscle mass. And with a properly designed training system, its growth is also possible.
This home diet is best suited for those who already have an idea of the rules of compliance and organization of the carbohydrate-free food system. If a person is faced with the task of losing a few extra pounds, then he should start by refusing foods that are sources of simple carbohydrates (sweets, muffins and other fast foods). However, it is important not to overdo foods high in fat and high in protein.
Another significant benefit of the ketogenic diet is that it keeps you full for longer, which is an effective defense against food disruptions.
Low carb home diet recipes
To start the process of ketosis in the body, it is necessary to adhere to a specific nutritional system. To be more organized, you can apply the simple recipes below that contain minimum carbohydrates and maximum fat.
Cheesecake without baking
To make this dessert, place 200 g of soft cream cheese and 50 g of heavy cream in a deep container. Beat with a mixer until a uniform, breathable mass is obtained. Pour in 1 teaspoon. liquid stevia and 1 tbsp. l. lime juice, then add some vanillin and lemon zest (0. 25 tsp each). Thoroughly mix the resulting mass and arrange in bowls. Place in the fridge for a few hours (for a thicker consistency).
Grilled salmon with herbs
To prepare the dish, you must first prepare the sauce. To do this, you need to mix 1 teaspoon of MSG. minced garlic, 0. 5 tsp each. 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 salmon fillet, weighing about one kilogram. Put it in a baking bag and pour the resulting marinade on top. Place the fish in the refrigerator for an hour. It must then be spread out in a refractory form, pour the remaining marinade on top and bake in a preheated oven at 180°C for 15 minutes. While cooking the fish, you need to prepare the vegetable mixture. Cut 150g palanquin into slices and chop 50g shallots. Fry the vegetables in a pan with 200 g of butter. Remove the almost-finished fish from the oven, pour the vegetable mixture over the top and bake for another 10 minutes.