Good day, dear readers.If you want to get rid of excess weight, but do not want to go on an exhausting diet, then you must read this article to the end.There is an attractive offer for you.This is the keto diet for weight loss.Did you know that recent studies have shown that this diet reduces not only sugar, but also cholesterol?Didn't you hear this?Then it's time to learn about it, because this is a sure way to get rid of fat deposits and significantly improve your health without giving up a large portion of your favorite dishes - meat, fish, seafood.Interested in the offer?Then read on!
What type of diet is this and who is it suitable for?
What is the keto diet?This is a type of diet in which the consumption of carbohydrates and proteins is significantly reduced, but the intake of fat is increased.Bzhu might look like this - 10%: 80%: 10%.
Basically, Keto is a type of low-carb or low-carb diet.The main goal is to achieve ketosis, which is a state of cell carbohydrate starvation.But is this harmful to health?Yes, ketosis is an undesirable phenomenon, because it has its own side effects, but if you control its course, you can benefit from it.In addition, the state of ketosis is more common for the body than, say, overeating, because ketosis occurs at a certain level of fasting, which, as we know, was more acceptable and common to our ancestors than eating 5 times a day.
Pay attention!The Keto Diet is a safe alternative to fasting for weight loss, which is also based on ketosis.
How does the weight loss process happen?Carbohydrates are the main source of energy.All cells, including the brain, need it.With a sharp reduction in the consumption of carbohydrates, the level of glucose in the blood decreases, the body experiences an energy deficit (I wrote in more detail about carbohydrates, how much you should eat every day and which diet for weight loss).He looked for an alternative source of "fuel", and ketosis began.As a result, fat is used for energy.With the beginning of the keto diet, they are no longer kept "in storage", but are actively broken down, which is what a person who loses weight needs.
Pay attention!Ketosis begins on the second day of the no-carb diet.To achieve weight loss results, you must stick to it for at least 3 months.
This diet is suitable for men and women who have problems not only with weight, but also with health.The keto diet is therapeutic.It was originally developed for the treatment of epilepsy, but later began to be used in the treatment of other diseases, in particular neurological and psychiatric:
- multiple sclerosis;
- Alzheimer's disease;
- Autism;
- Parkinson's disease;
- depression;
- Schizophrenia.
- insulin resistance;
- hormonal imbalance related to estrogen, progesterone and prolactin;
- Lack of fat-soluble vitamins
Clinical studies have proven the effectiveness of the diet even in the fight against cancer.
Contraindications
Initially, the Keto diet was developed as a therapeutic technique for the treatment of certain diseases.Its effectiveness is based on complex biochemical processes and if there is a problem, the opposite effect is possible.Instead of benefit, you can harm the body.
This is why the diet should not be used without consulting a doctor.He will tell you how to start eating right with the least damage to your health.
Pay attention!During the diet, the doctor may prescribe a test to determine the level of ketone bodies in the blood.High values are dangerous to health and are an indication to stop the diet.
Absolute contraindications to the keto diet are:
- immunodeficiency conditions;
- kidney disease;
- serious chronic gastrointestinal disease;
- pregnancy;
- breast feeding
To avoid unpleasant surprises, those who lose weight must check their health before going on a diet.
Pros and cons
The keto diet for weight loss has advantages and disadvantages.It is worth knowing about them first to avoid disappointment later.
Let's start with the advantages.There are several of them:
- The diet has not undergone significant changes, the menu has changed, but not much;
- Due to the relatively high calorie content of food, there is no feeling of hunger, and the possibility of nerve damage is reduced;
- You can stay on the Keto Diet for a long time, it does not harm your health;
- The results obtained last forever (if you follow the correct diet continuously).
- The diet will provide the body with fat-soluble vitamins needed for a long time, vitamin D (I wrote about the importance of vitamins for immunity and bones), A, E (vitamin of youth) and K (normalizes blood clotting).
Now we can talk about weaknesses.Let's start with the fact that weight loss is slow.You shouldn't expect significant changes in the first 2-3 weeks, but they will definitely happen.If you completely give up carbohydrates or suddenly switch to a diet, then the following complications are possible:
- weaknesses;
- headache;
- reduce mental abilities;
- Increased pancreatitis.
It is necessary to understand that the keto diet cannot meet the body's normal needs for nutrients, because the BJU ratio is disturbed.But all this is possible if the BJU ratio is 10/80/10%.An unbalanced diet can lead to health problems.Due to the high fat content, liver dysfunction is possible, and the lack of dietary fiber obtained from vegetables and fruits leads to gastrointestinal upset.
But!Final mini-study in groups of up to 100 people.And six months on the ketogenic diet showed:
- Weight loss.
- Lowers blood glucose.
- Reduces bad cholesterol.
For more information on this, watch the video later in the article!
Girls, large-scale and long-term studies have not been conducted, so we do not know the effect of this diet on the body in the long term!
What results can you achieve?
After how long and how much can you lose weight?The forecast is promising.Even if you do nothing and keep the same calorie intake, but eat according to the principles of the keto diet, then in 3 months you can lose 10 kg.But this is not the maximum.
The results depend on the person losing weight.If he starts going to the gym and also reduces his calorie intake, the weight will come off like a breeze.However, it is important not to overdo it;Sudden weight loss is a strong stress for the body, which can cause health problems.
Important!With the keto diet, all strength sports and excessive physical activity are prohibited, because the muscles have no fuel.
Basic and prohibited products
The menu must contain dishes prepared from authorized products.What can you eat?Need to select a product from the list:
- meat - pork, beef, rabbit and chicken;
- Lard, Offal;
- Fish - oily sea;
- Seafood - clams, shrimp, squid;
- eggs;
- nuts - almonds, pistachios, walnuts;
- sunflower, olive oil;
- Low-fat milk, butter, fermented milk products - cream, yogurt, kefir, cottage cheese, hard cheese;
- vegetables - mushrooms, cucumbers, zucchini, cabbage, spinach, lettuce, greens;
- Fruits - avocados, citrus fruits, apples.
The regime can be left the same, three or four times a day will do, but the last meal should pass 2-3 hours before bedtime.Portion sizes should also be reduced, but the amount of fluid you drink should reach 1.5 liters a day.
High carbohydrate foods are prohibited.List of what not to eat:
- fruits (except those allowed);
- vegetables with high starch content;
- dried fruits;
- sugar, sweet fermented milk products;
- chocolate, sweets;
- flour products, cakes, pastries;
- pasta;
- cereal, bran;
- semi-finished products, fast food;
- sausage;
- alcoholic, carbonated and sweet drinks.
When eating fruits and vegetables, the daily dose of carbohydrates should not exceed 20-50 g.
Weekly menu
When making a menu for the week, it is necessary to correctly calculate BJU, because the effectiveness of the diet depends on this.To avoid feelings of hunger or apathy towards food, it is necessary to diversify your diet and prepare new dishes.
The menu for each day may look like this:
- Monday.Breakfast - 2 eggs boiled or fried in sunflower oil.You can snack on avocados.Lunch - boiled zucchini, seasoned with cream, a portion of chicken.Dinner - cabbage rolls made of minced meat, fermented baked milk.
- Tuesday.Breakfast - Cottage cheese with sour cream.Lunch - fish soup, salad with carrots, grated cheese and walnuts.Dinner - stew.
- WednesdayBreakfast - omelette with ham.Lunch - baked mushrooms with cheese, green salad.Dinner - boiled fish.
- Thursday.Breakfast - cheesecake.Lunch - chicken soup, boiled egg.Dinner - Pork Chop, Kefir.
- Friday.Breakfast - sandwich with ham and cheese.Lunch - mushroom soup, chicken meatballs.Dinner - Zucchini pancakes, a piece of hard cheese.
- SaturdayBreakfast - scrambled eggs.A handful of nuts for snacks.Lunch - fish soup, vegetable stew.Dinner - Beef stew, cabbage salad.
- Sunday.Breakfast - sandwich with butter and salmon.Lunch - baked chicken, apple.Dinner - Fish Cutlets, Yogurt.
This is a sample menu, you can make your own adjustments.If your imagination is really bad, then you should consult a nutritionist.He will give practical suggestions.
Recipes to lose weight on the keto diet
Recipes for delicious and easy to prepare dishes:
- Salad with cottage cheese.You will need 100 g of crumbly cottage cheese, 2 tsp.flax and sesame seeds, a handful of spinach.Place the vegetables in the bottom of the dish, then add the remaining ingredients.You can add 1 tbsp.L. Sour cream.
- Boil vegetables with chicken.Only vegetables are allowed to be used for meals.In our case, this is zucchini, cabbage, some carrots and onions.Cut vegetables, add fried chicken fillet, season with herbs and olive oil, simmer for 1 hour.
- Lazy cabbage rolls.Prepare minced meat - any type of minced meat, grated carrots, onions and cabbage that are chopped through a meat grinder.Form cabbage rolls, place on a baking sheet and bake for 40-60 minutes.
Lose weight with minimal harm to your health.Use only safe products.Do not use capsules for weight loss, as they cause great harm to the body.