Fashion bloggers and glossy magazines are shouting everywhere about the different methods of weight loss: a gluten-free diet, Kremlin, fresh juices, according to blood type and hundreds of others. You can argue as much as you want about the effectiveness of each of the methods, but what's the point if women's main question still remains “how to lose weight? ” Diets often have negative associations, as they involve restrictions and discomfort, but ketogenic nutrition is difficult. to be attributed to them. The keto diet is a diet that is high in fat and protein and low in carbohydrates.
How does it work?
Our body is designed in such a way that it receives energy for its work from carbohydrates (glucose). An alternative source of energy is the breakdown of fats, or rather the so-called ketone bodies. When blood sugar is low (no carbohydrates, this is unavoidable), fat stores are used. By absorbing them as fuel for the body and brain, extra inches begin to emerge.
Consequently, the goal of a diet is to induce 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 is stressful for the body and the body. When choosing a way 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 investigated the effects of a low-carbohydrate diet on the body and risk factors for cardiovascular disease. It was concluded that subjects who followed a low-carb diet lost much more weight than those who continued to consume carbohydrates. The second side of the coin was that weight loss was associated with an increase in cholesterol, which is not good for health.
Today there are a large number of techniques aimed at reducing one of the indicators of the BJU. The leader of recent years can be called the Ducan diet: a protein nutritional system consisting of four phases. Which of the ways to prefer is up to you.
What is ketosis?
This is a state of the body in which ketone or ketone bodies become the main source of energy. In order for the body to start working in this mode, it is necessary to observe carbohydrate hunger for 3-4 days, and then proceed to one of the suitable types of keto diet.
Types of keto diets
Classic.This is a low-carb, high-fat diet. In fact, the entire article is devoted to its classic version, where the ideal ratio of BJU is: 75% fat, 20% protein and 5% carbohydrate.
Cyclical ketogenic diet. In this case we mean the alternation of 5 days with strict adherence to the diet and 2 days of the so-called "cheat meal", in which the consumption of 400-500 g of carbohydrates per day is allowed, which allows to replenish the glycogen stores.
This option is used most often before or during intense and intense sports loads. This way of eating helps speed up your metabolism, burn remaining fat, and increase lean muscle mass. Many nutritionists insist that the correct diet should be balanced, therefore, of the listed dietary options, they prefer this one.
Targeted keto diet.Suitable for professional athletes, most often used by bodybuilders. In this case, it is permissible to consume carbohydrates an hour and a half before the start of training. This type of ketogenic diet allows you to replenish your glycogen stores so as not to exhaust yourself and at the same time not to come out of ketosis.
Positive and negative aspects of the keto diet
Advantages:
- With a ketogenic diet, there is no radical change in nutrition and artificial reduction of calories, which usually lead to the fact that after losing weight, the weight returns and sometimes increases.
- As a rule, the feeling of hunger disappears and stamina increases.
- The keto diet can help you lose weight fast. This is why it is often used by public people to prepare for urgent shooting or significant events.
- Low carbohydrate diets are often preferred by people with insulin resistance and metabolic syndrome because they see excellent results and resolution of chronic disease. Lowering carbohydrates to ketogenic levels of 25-50 grams per day helps keep insulin levels low and normal.
- The keto diet has also been recommended as a drug-free treatment for difficult-to-control childhood epilepsy. This is proven by research in 2016.
- It can be useful for losing excess fat and improving the general condition of people with type 2 diabetes. This was reflected in a foreign study in 2018, in which 2. 5, 000 people took part. Some subjects ate a low-carbohydrate diet, while others ate more balanced. The main focus of the study was glycemic control. Through systematic observations, analyzes and comparisons, scientists came to the conclusion that the keto diet has a beneficial effect on the body and can be used as part of an individual treatment plan, under the supervision of a doctor.
Cons:
- The most common side effects are constipation, slightly low blood sugar or upset stomach.
- Less commonly, low-carbohydrate diets can lead to kidney stones or increased acid levels in the body (acidosis).
- Other side effects may include "keto flu", which includes headache, chills, occasional fever, weakness, irritability and bad breath.
- When your body burns fat deposits, it puts a strain on the kidneys and also raises ammonia levels in the blood.
- Poor diet and lack of balance. Since carbohydrate intake is minimized, significant restrictions on food intake appear.
- Many people notice that at first there is a general weakness of the body, lethargy and drowsiness.
- Ketone bodies are quite toxic to the body, so it is important not to try fate on your own and seek professional advice from a nutritionist or doctor who will be watching you during weight loss.
Contraindications
Who should avoid the keto diet?
- People with liver and kidney disease, high cholesterol and metabolic disorders.
- Diabetics are advised to experiment with nutrition only under medical supervision.
- Pregnant and nursing women.
What to eat and drink on a keto diet? What foods can you eat?
Meatnot processed, i. e. without the processes of salting, preservation, smoking, etc. Pork, lamb, beef, duck, fatty parts of chicken and turkey, bacon and lard are suitable. Refrain from sausages and sausages.
Fish and seafood. Salmon, salmon, saury, sardines, mackerel, herring and all seafood are great. Avoid breading in the kitchen, as it contains carbohydrates.
Eggs. Eat in any form: boiled, stuffed, fried in butter, scrambled eggs, etc.
Vegetables growing from the ground. Favorites include cauliflower, cucumber, asparagus, avocado, broccoli, spinach, green beans, and zucchini. Say goodbye to root vegetables: potatoes, beets, onions, carrots, celery, etc. Use olive oil or butter for cooking.
Dairy products: cottage 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 best to exclude this type due to its high carbohydrate content.
Oils and fats.If we are talking about vegetable oils, give preference to olive. Coconut is also very popular, which can significantly diversify the taste palette of food.
What to drink?
During the keto diet, it is important to drink plenty of fluids, water helps get rid of toxins in the body.
A 2015 study found that replacing diet drinks with water after a main meal can lead to greater weight loss, as well as improving insulin resistance.
Eliminate all sodas and juices, energy drinks, smoothies and beer.
What to drink besides water? Coffee and tea without sweeteners and wine is the least harmful in terms of carbohydrate content.
What foods to avoid?
First of all, you have to gather all your will in one fist and give up what you are most attracted to: sweets, candies, cakes, cookies, chocolate bars, donuts and breakfast cereals. Sugar-free diets have long been popular with women around the world and eliminate simple carbohydrates and refined sweeteners, which helps reduce the risk of heart disease.
Foods rich in starch: bread, pasta, rice, corn, potatoes, peas, chips, cereals, muesli and so on. If you see the word "whole grains", put the item back on the shelf.
Legumes, avoid beans and lentils first.
Try not to drink milk and say goodbye to milk (it contains 18 grams of carbohydrates), avoid low-fat yogurt.
For fruits and berries, the best choices are raspberries, strawberries, blueberries, watermelons and melons. Bananas, grapes, mangoes, pears, apples and kiwis can ruin your carb stats.
One intelligent person said that "losing weight without limiting food is like overcoming laziness without getting off the couch". Expect to work hard and change your eating habits.
An example of a keto menu for a week
To diversify your diet and achieve your goals, you will need to love cooking. What can be the food during the week?
Monday
- Breakfast: scrambled eggs with ham, cheese and spinach.
- Lunch: Chicken broth and vegetable salad dressed with natural mayonnaise.
- Dinner: baked fish with vegetables (green beans and herbs) and brown rice.
Tuesday
- Breakfast: omelette with grated cheese and steamed fish cakes.
- Lunch: Tuna salad with avocado and lettuce mix, dressed with olive oil or natural mayonnaise.
- Dinner: vegetable stew with meat.
Wednesday
- Breakfast: hard boiled eggs and toast with cream cheese and avocado.
- Lunch: meat borscht.
- Dinner: seafood salad and cauliflower pancakes.
Thursday:
- Breakfast: 2 eggs and asparagus fried in butter.
- Lunch: puree soup and vegetable salad.
- Dinner: mushroom casserole.
Friday:
- Breakfast: Smoked salmon and avocado sandwich.
- Lunch: fish soup.
- Dinner: omelette with fresh spinach.
Saturday
- Breakfast: scrambled eggs with mushrooms and cheese.
- Lunch: boiled chicken with hummus and lettuce.
- Dinner: Baked cabbage and turkey salad with cream cheese sauce.
Sunday
- Breakfast: mushroom casserole.
- Lunch: Chicken soup.
- Dinner: Avocado chop with green beans fried in butter.
Conclusion: how many people, so many methods of losing weight. A ketogenic diet is a short-term diet that focuses on weight loss rather than health benefits. The results of clinical studies examining the effects of ketogenic diets are mixed, so it should be practiced for no more than a few months and under the supervision of a doctor.