What is the keto diet?Will you help you lose weight?What are the benefits of other weight loss plans?And what negative effect should you know before you contact her?
The ketone diet is a popular weight loss plan based on the complete rejection of carbohydrates and a large amount of fat and protein.At first glance, the great fatty nutrition contradicts the idea of general and common sense.After all, fats can violate the work of the heart and blood vessels.In addition, fatty food calories, is it possible to lose weight if you just eat it?
More than 20 scientific research is devoted to these issues and the experience and practice of thousands of people in different countries.The keto diet works and helps to reduce weight without hunger.
However, it is important to note that there is no many years of observation of people's health in the Keto diet.Studies cover a period of months and cannot talk about how safe the ketone diet is in the long run.
Keto diet - what is
The keto diet is the refusal of carbohydrates and their high -fat replacement.Fat share in the diet should be 60-75%, the remainder is full of proteins-25-30%of the diet, and up to 5%of total food consumption forms carbohydrates.
Such a diet is not natural for the body from carbohydrate foods.The body must adapt to the new nutritional conditions for which it is looking for an "alternative source" of energy.Such is its own adipose tissue.
By dividing fats, the body produces ketones that provide energy to cells.This process is called ketosis, which is why the name of the diet has occurred.
The characteristics of keto diet
The ketogenic diet provides rapid weight loss for two reasons:
- reduces hunger stimulating hormones, thereby suppressing appetite;
- It breaks the fats in the body, reduces the volume and weight of the body.
Fatty foods are very satisfactory, so the keto-diet has no feeling of hunger, no need to calculate calories, and convince themselves that they eat less.This is, of course, because excessive products for greasy products are very difficult.However, changes occur in the body:
- Blood glucose levels decrease;
- Insulin production is reduced;
- The sensitivity of cells increases to insulin.
These benefits allow you to offer a keto -diet to people with pre -other -in a condition in which blood sugar levels have already increased, but the function of the pancreas has not yet decreased.
The keto diet has other health benefits:
- reduces the risk of developing certain types of cancer, suppressing weak atypical cells as a result of oxidative stress;
- reduces the manifestations of acne and acne, changing the balance of intestinal bacteria;
- Supports the work of the heart and blood vessels by introducing healthy fats that improve the cholesterol profile in the diet;
- improves brain function;
- reduces the risk of seizures of epilepsy;
- Norms the hormonal background in women with the symptoms of ovarian polycystic syndrome.
Finally, this diet is effective in weight loss.Compared to a low-air diet, Ketonovo accelerates weight loss 2-3 times as evidenced by expert research by the United States and Great Britain.Due to rapid weight loss and healing of the body, this nutrition plan has made it popular in Europe and the United States.
Keto Diet: What can you and can't eat
The diet is based on protein foods with high fat and necranzine vegetables.Allowed:
- Meat - beef, pork, turkey, chicken;
- Fish with high fat content - mackerel, salmon, tuna, herring;
- egg;
- Oil, cream, cheese;
- nuts and seeds are thermally unprocessed;
- Vegetable oils are not refined first centrifugation - sunflower, olives, coconut, canvas;
- avocado;
- Pains - salt, dried spices;
- Necrahmalic vegetables - peppers, tomatoes, cucumbers, green and onions, asparagus, cabbage, leaf green.
Here are the potential of keto-diet food.
Morning. Bacon with eggs and tomatoes;omelette with onion, tomatoes, pepper and basil;protein cocktail;omelett with avocado and goat cheese;Yogurt with sugar -free cocoa;Egg mushrooms;Cottage cheese with sunflower or pumpkin seeds.
Dinner. Chicken salad with feta cheese and olive oil;Seafood salad with avocado;a handful of nuts and several slices of fat cheese;Beef steak with vegetable salad;Windle with cheese and nuts.
Dinner. Salmon with fresh vegetable salad;Meatballs with steamed vegetables and cheese;pork ribs with broccoli and garlic under cheese bark;Chicken vegetables under creamy sauce;egg bacon and cheese;White fish with eggs and spinach.
Products containing carbohydrates and unhealthy fats should be excluded from the diet.Including:
- Sweets - desserts and sweet drinks;
- Gonafi and products from them - cereals, pasta, bakery products;
- legumes - beans, lentils, peas;
- fruits and berries except for strawberries, raspberries, blueberries;
- Root plants - potatoes, carrots, beets;
- Industrial production sauces by adding sugar and preservatives;
- Low fatty dairy products;
- Sugar dietary foods containing sugar alcohols and artificial sweeteners;
- Products with processed plant fats, margarine, palm oil.
Apart from the diet, it is not possible to drink alcohol as it violates the ketosis process.In addition, most alcoholic beverages are rich in carbohydrates that are excluded in this regard.
Side effects and contraindications of keto diet
The transition to a low -carbohydrate diet is body stress, so in the first few weeks the side effects can be observed.
Keto-gripp. Condition similar to influenza or colds.This is increased fatigue, sleep loss, digestive discomfort.
-GRIPP occurs during the period of adapting the body to new nutrition conditions and does not require a diet correction.But its manifestation can be minimized by gradually removing carbohydrate products within a few weeks.
Constipation and bloating. Excessive protein products can cause disorders in the digestive tract.To avoid this, try to eat more fiber.Fresh vegetables and herbs are rich in it.
Foot spasms. The diet changes the body's water and mineral balance, which may require more need for mineral salts.On -site food is more than usual.And take mineral additives with magnesium and potassium.
In some diseases, keto-diet is contraindicated.It should not turn to type 1 diabetes, the digestive system disorders and the kidneys.Not recommended for pregnant and nursing women.Type 2 diabetes, hypoglycaemia and heart disease in the presence of a low -carbohydrate diet should talk to your doctor.
Duration and results
The keto diet requires the exclusion of carbohydrate products from the diet, many of which are useful, such as fruits, legumes and cereals.Denial of these may be manifested with a lack of nutrients:
- Group B vitamins;
- Vitamin C;
- Antocyanins with antioxidant effects;
- The sustainable starch is used for a healthy intestinal microflora.
Obviously, the longer observation of keto-diets is a serious health risk.Therefore, it is advisable to follow your diet strictly for two to three months.You should then add useful carbohydrate products daily or from time to time, observing how the weight decreases.Finally, you will find the balance of optimal products that promote the maintenance of normal weight.