A feature of the ketogenic (or low-carb) diet is the initiation of such a restructuring of the human body, during which it uses ketones as an energy source, not carbohydrates. These substances are synthesized by the liver from fats and allow you to fully compensate for the body's energy consumption.
Benefits and harms of a low-carb (ketogenic) diet
The human body is designed in such a way that it receives the energy necessary for life from the most accessible sources. They, in the vast majority of cases, are carbohydrates. It is from them that the body receives glucose and insulin.
Glucose is the easiest fuel to synthesize, which, with the help of insulin, is well distributed throughout the body via the circulatory system. Thanks to this simple and versatile system, available fat reserves are often not claimed.
Therefore, a regular diet that contains a large amount of carbohydrates does not contribute much to weight loss. To change the situation with energy consumption, nutritionists have developed a special diet.
Its significance 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 the amount of food ingested decreases. The human body begins to draw energy from the 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, it's just about reducing carbohydrate intake. The human body is able to quickly readjust to a new nutritional system, which will provide it with many benefits.
Normalization of blood sugar levels
A home diet based on a low carbohydrate diet helps stabilize blood sugar levels. This is an effective way to prevent type 2 diabetes.
Improve mental performance
Most people on the ketogenic diet report an increase in mental processes and an improved memory compared to regular meals. Ketones are great fuel for the brain. This fact, combined with the absence of sharp jumps in blood sugar, helps to improve concentration and increase the performance of a person engaged in intellectual work.
Persistent satiety
A home ketogenic diet allows you not only to replenish the necessary energy reserves, which makes it possible to feel a surge of strength throughout the day, but also to perfectly saturate (due to the high calorie content of the diet).
Reduce the frequency of seizures
Low-carb diets have long been used to combat epilepsy. Especially often, such food is recommended for children suffering from this disease. Keto diets allow you to stabilize the condition of patients even with a minimal amount of drugs.
Lower your "bad" cholesterol level
Although this food system involves a high intake of high-fat protein products, it does not cause the blood vessels to be blocked by cholesterol deposits. Since it contributes to the accumulation of only "good" cholesterol, it does not affect the quality of blood flow and is involved in many vital physiological processes.
Insulin resistance prevention
In the absence of control over the sensitivity of organs and tissues to insulin, the likelihood of developing type 2 diabetes mellitus increases. And ketogenic diets, in turn, can help reduce the level of this hormone in the blood to normal levels.
Fight acne
Many women notice that when they switch to a low-carbohydrate diet, their skin condition has significantly improved and the manifestations of acne have disappeared.
However, it should be noted that the ketogenic diet for weight loss also has some disadvantages. This primarily concerns the lack of fiber, in addition to those vitamins and minerals that are rich in cereals, legumes, fruits and vegetables.
Another common problem that adherents to this food system may encounter is the quality of the meat products that can be purchased on the store shelves. In fact, often, when raising livestock or poultry, producers use special additives designed to accelerate growth and reduce the likelihood of animal diseases. The quality of sausages and semi-finished meat products, the regular use of which 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 suffering from metabolic disorders should completely abandon it.
Is a low carb diet good for weight loss?
With a ketogenic diet, the body uses free fat as an energy source, so its weight loss benefits are evident. And a decrease in the level of the hormone insulin, which is responsible for the formation of body fat, allows you to effectively get rid of extra pounds.
This weight loss diet also includes the inclusion of products that are still quite exotic for the domestic consumer, such as MCT oil (source of medium chain triglycerides) and bulletproof coffee (coffee with butter and MCT oil).
The ketogenic diet is highly regarded by most professional athletes for its ability to quickly convert body fat into energy while maintaining the same volume of muscle mass. And with a properly designed training system, its growth is also possible.
This home diet is best suited for people who already have an idea of the rules for adhering to and organizing carbohydrate-free food systems. If a person is faced with the task of getting rid of a couple of 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 abuse fatty and high-calorie foods.
Another significant benefit of the ketogenic diet is long-term satiety, which is an effective defense against food interruptions.
Low Carb Homemade Diet Recipes
To start the ketosis process in the body, it is necessary to adhere to a specific nutritional system. To make it easier to organize, you can use the simple recipes below that contain a minimum of carbohydrates and a maximum of fat.
Cheese cake uncooked
To make this dessert, put 200g of cream cheese and 50g of cream in a deep container. Beat with a mixer until a homogeneous and airy mass is obtained. Pour 1 tsp. liquid stevia and 1 tbsp. L. lemon juice, then add a little vanillin and lemon zest (0. 25 tsp each). Thoroughly mix the resulting mass and arrange in bowls. Refrigerate for a few hours (to get a thicker consistency).
Baked salmon with herbs
To prepare the dish, you must first prepare the marinade. To do this, you need to mix 1 tsp. minced garlic, 0, 5 tsp each. ground ginger, basil, thyme, oregano, tarragon or rosemary, plus 120ml of soy sauce and the same amount of sesame oil. Then prepare the salmon fillet, weighing about one kilogram. Put it in an oven bag and pour the resulting marinade over it. Put the fish in the refrigerator for an hour. After that, it must be rolled out in a refractory form, poured on top with the remaining marinade and baked in a preheated oven at 180 ° C for 15 minutes. While the fish is cooking, you need to prepare the vegetable mixture. Slice 150 g of mushrooms and chop 50 g of 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 it and cook for another 10 minutes.