Fashion bloggers and slick magazines everywhere scream about different weight loss methods: gluten-free diets, Kremlin, fresh juices, by blood type andhundreds of other methods. You can argue as much as you want about the effectiveness of each method, but what if the main question for women is still "how do I lose weight? " Diet often has a negative association. , as they imply limitations and discomforts, but ketogenic nutrition is difficult to attribute to them. The keto diet is one that is rich in fat and protein and minimal in carbohydrates.
How does it work?
Our body is designed in such a way that it receives its energy for its activity from carbohydrates (glucose). An alternative source of energy is fat breakdown, or more correctly known as ketone bodies. When blood sugar is low (no carbohydrates, this is unavoidable), the stored fat is used. By absorbing them as fuel for the body and brain, the extra centimeters begin to leave.
Accordingly, the goal of the diet is to create a metabolic state in which the amount of carbohydrates in the diet is minimized and the amount of fat consumed is maximized.
Remember that any diet puts stress on the body and on the body. When choosing how to lose weight, try to properly assess your health and fitness.
In 2016, the results of a study were published in which scientists and medical professionals studied the effects of low-carb diets on the body and risk factors. for cardiovascular disease. It was concluded that people following a low-carb diet lost significantly more weight than those who continued to consume carbohydrates. The second side of this trend is that weight loss is linked to increased cholesterol, which is not good for health.
Nowadays, there are a large number of techniques aimed at reducing one of the BJU's indicators. The leader in the last few years could be called the Ducan Diet - a protein nutrition system consisting of four phases. Which way you like it is up to you.
What isketosis?
This is the state of the body when ketones or ketones become the main source of energy. In order for the body to begin functioning in this mode, it is necessary to observe carbohydrate starvation for 3-4 days, and then proceed with one of the suitable keto diet types.
Types of the Keto Diet
Classic.This is a low-carb and high-fat diet. In fact, the whole article is devoted to its classical version, in which the ideal ratio of BJU is: 75% fat, 20% protein and 5% carbohydrate.
Cyclic Keto Diet. In this case, it means a rotation of 5 days of strictly adhering to the diet and 2 days of so-called "cheating meals", when allowing consumption of 400-500 g of carbohydrates per day, allows you to replenish your glycogen stores.
This option is most commonly used before or while loading high intensity and high intensity sports. This way of eating helps to speed up metabolism, burn fat and increase lean muscle. Many nutritionists insist that the correct diet should be balanced, so out of the listed diet choices they prefer this one.
Target Keto Diet.Suitable for professional athletes, commonly used by bodybuilders. In this case, you are allowed to consume carbohydrates an hour and a half before starting the workout. This type of ketogenic diet plan allows you to replenish your glycogen stores so that you do not exhaust yourself and will not get rid of ketosis.
Positive and negative aspects of the keto diet
Pros:
- With the ketogenic diet, there are no significant changes in nutrition and artificially reducing calories, which often leads to the fact that after weight loss, the weight returns andwhen increased.
- As a rule, the feeling of hunger disappears and the stamina increases.
- The keto diet can help you lose weight quickly. That is why it is often used by corporate citizens to prepare for urgent filming or major events.
- Low-carb diets are often preferred by people with insulin resistance and metabolic syndrome because they provide excellent results and address chronic illness. Reducing the amount of carbs to the ketogenic level of 25-50 grams per day helps to keep insulin levels at normal levels.
- The keto diet has also been recommended as a non-drug treatment for epilepsy that is difficult to control in children. This is demonstrated through research in 2016.
- It may be beneficial for fat loss and general improvement in people with type 2 diabetes. This was reflected in a foreign study in 2018, with 2, 5 thousandwho participated. Some subjects ate a low-carb diet, while others ate in a more balanced manner. The main focus of research is blood sugar control. Through systematic observations, analysis and comparison, scientists have come to the conclusion that the keto diet has a beneficial effect on the body and can be used as part of a plan. Individual treatment, under the supervision of a doctor.
Cons:
- The most common side effects are constipation, mild low blood sugar, or abdominal pain.
- Less commonly, a low-carb diet can lead to kidney stones or increase in body acidity (acidosis).
- Other side effects may include "keto flu", including headache, chills, sometimes fever, weakness, irritability, and bad breath.
- When the body burns stored fat, it puts stress on the kidneys and also increases blood ammonia levels.
- Poor and unbalanced diet. Since the amount of carbohydrate is minimized, significant food intake restrictions will arise.
- Many people note that the body is often depressed, lethargic, and sleepy at first.
- Ketone is quite toxic to the body, so it is important not to tempt fate on your own and seek professional advice from a dietitian or doctor who will observe you in the process. weight loss.
Contraindications
Who Should Avoid the Keto Diet?
- People with liver and kidney disease, high cholesterol, metabolic disorder.
- Diabetics should only test their diet under the supervision of a doctor.
- Pregnant and lactating women.
What to eat and what to drink on the keto diet? What foods can you eat?
Unprocessedmeat, that is, without the process of salting, preserving, smoking, etc. v. Pork, lamb, beef, duck, fatty parts of chicken and turkey, bacon and lard are suitable. Refrain from sausages and sausages.
Fish & Seafood. Salmon, salmon, sardines, sardines, mackerel, herring and any kind of seafood are all great. Avoid battering in cooking as it contains carbohydrates.
Eggs. Eat in any form: boiled, stuffed, fried butter, scrambled eggs, v. v.
Vegetables that grow on the ground. Favorite foods include cauliflower, cucumber, asparagus, avocado, broccoli, spinach, green beans, and zucchini. Say goodbye to vegetables: potatoes, beets, onions, carrots, celery, etc. v. Use olive oil or butter for cooking.
Dairy products: cheese, butter, cheese, cream, sour cream. The main condition is that they must be bold.
Nuts. Good for a snack other than cashew nuts. It is better to exclude this type due to its high carbohydrate content.
Oils and fats.If we talk about vegetable oils, give olives a priority. Coconuts are also very popular, and can greatly vary the flavor palette of foods.
What to drink?
In the keto diet, it is important to drink plenty of water, which helps flush out toxins in the body.
A 2015 study found that replacing a diet drink with water after a main meal could lead to more weight loss and also improve insulin resistance.
Eliminate all soft drinks and juices, energy drinks and smoothies and beer.
What to drink but water? Coffee and tea have no sweeteners, and wine is the least harmful in terms of carbohydrate content.
What foods should I avoid?
First of all, you will have to gather all your willpower into one fist and give up what you are most attractive to: sweets, candies, cakes, cookies, chocolate bars, donuts andbreakfast cereals. Sugar-free diets have long been popular among women around the world, eliminating simple carbohydrates and refined sweeteners, helping to reduce the risk of heart disease.
Foods rich in starch: bread, pasta, rice, corn, potatoes, peas, chips, cereals, muesli, etc. v. If you see the word "whole, " put the item back on the shelf.
Legumes, avoid beans and lentils first.
Try not to drink milk and say goodbye to latte (containing 18 grams of carbohydrates), avoid low-fat yogurt.
For fruits and berries, the best options are raspberries, strawberries, blueberries, watermelon, and watermelon. Bananas, grapes, mangoes, pears, apples, and kiwi can spoil the carbohydrate statistics.
A smart person said that "losing weight without restricting food is like conquering laziness without getting up from the couch. " Expect to work hard and change eating habits. your.
Example of a keto menu for one week
To diversify your diet and reach your goal, you will have to love cooking. What could be the food of the week?
Monday
- Breakfast: scrambled eggs with ham, cheese and spinach.
- Lunch: Chicken broth and mixed salad with natural mayonnaise.
- Dinner: Grilled fish with vegetables (green beans and greens) and brown rice.
Tuesday
- Breakfast: omelet with grated cheese and steamed fish cake.
- Lunch: Tuna salad with avocado and lettuce, seasoned with olive oil or natural mayonnaise.
- Dinner: Stewed vegetables with meat.
Wednesday
- Breakfast: boiled eggs and toast with cream cheese and butter.
- Lunch: borscht.
- Dinner: Seafood salad and cauliflower pancakes.
Thursday:
- Breakfast: 2 eggs and fried asparagus.
- Lunch: pureed soup and vegetable salad.
- Dinner: Mushroom stew.
Friday:
- Breakfast: smoked salmon and butter sandwich.
- Lunch: fish soup.
- Dinner: frittata with fresh spinach.
Saturday
- Breakfast: omelet with mushrooms and cheese.
- Lunch: boiled chicken with hummus and lettuce.
- Dinner: Cabbage salad and grilled turkey with cream cheese sauce.
Sunday
- Breakfast: mushroom stew.
- Lunch: Chicken soup.
- Dinner: Popcorn with butter, fried green beans.
Conclusion: the more people, the more weight loss methods. The ketogenic diet is a short-term diet that focuses on weight loss rather than health benefits. The results of the clinical studies examining the effects of the ketogenic diet are controversial, so it should be practiced for no longer than a few months and under the supervision of a doctor.