What is a keto diet?Does it help to lose weight?What are your advantages over other weight loss plans?And what negative effects do you need to know before you contact yourself?
Keton Diet is a popular weight loss plan based on the complete rejection of carbohydrates and the inclusion of a large amount of fat and protein in the diet.At first glance, the diet with high fat contradicts the idea of losing weight in general and common sense.Fats can ultimately cause violations in the work of the heart and blood vessels.In addition, fat food is calories.Is it possible to lose weight if you only eat it?
More than 20 scientific research is devoted to the investigation of these topics as well as the experience and practice of thousands of people in different countries.Keto diet works and helps to reduce weight without hunger.
However, it is important to take into account that many years of observation of the health of people do not exist on keto diet.Studies covers a time of several months and cannot talk about how safe the ketone diet is in the long run.
Keto diet - what is it
The keto diet is a rejection of products that contain carbohydrates and their replacement by a high fat content.The proportion of fats in the diet should be 60–75%, the remaining part is filled with proteins - 25 to 30%of the diet, and no more than 5%of the total food consumption make carbohydrates.
Such a diet is not natural so that the body gets energy from carbohydrate food.The body has to adapt to new nutritional conditions for which it is looking for an "alternative energy source".This is his own adipose tissue.
By splitting fats, the body produces ketones that supply energy to cells.This process is called ketosis, which is why the name of the nutrition has occurred.
Features of the keto diet
Ketogenic diet offers a quick weight loss for two reasons:
- Reduce the content of hormones that stimulate hunger, which suppresses appetite.
- It breaks off fats in the body, reduces the volume and weight of the body.
Fat feed are very satisfactory, so there is no feeling of hunger on the keto-dit.There is no need to count calories and persuade yourself to eat less.Of course, this happens because excessive fat products are very difficult.At the same time, changes occur in the body:
- Blood sugar decreases;
- Insulin production is reduced;
- The sensitivity of cells compared to insulin increases.
These advantages enable you to recommend a keto -a diet to people with Pre -Aibet -a state in which the blood sugar level is already increased, but the functioning of the pancreas is not yet impaired.
The keto diet has different health benefits:
- Reduces the risk of developing certain types of cancer and suppressing weak atypical cells as a result of oxidative stress.
- reduces the manifestations of acne and acne and changes the balance of intestinal bacteria;
- Supports the work of the heart and blood vessels because it introduces healthy fats that improve the cholesterol profile in the diet.
- improves brain function;
- reduces the risk of seizures for epilepsy;
- Normalizes the hormonal background in women with symptoms of a polycystic syndrome of the ovaries.
After all, this diet is effective in weight loss.Compared to diets with low air, Ketonovo accelerates weight loss by 2-3 times, which is confirmed by the research of experts from the USA and Great Britain.Fast weight loss together with the healing of the body made this diet in Europe and the USA popular.
Keto diet: What can and what cannot and cannot eat
The basis of the diet is protein food with a high fat content and necrane vegetables.Allowed:
- Meat - beef, pork, turkey, chicken;
- Fish with a high -fat content - mackerel, salmon, tuna, herring;
- Eggs;
- Oil, cream, cheese;
- Nuts and seeds thermally unprocessed;
- Vegetable oils are not refined - sunflowers, olives, coconut, linen;
- Avocado;
- Spices - salt, dried spices;
- Necroh painting vegetables - peppers, tomatoes, cucumbers, green and onions, asparagus, cabbage, leafy vegetables.
Here are options for keto-diet dishes.
Breakfast. Bacon with eggs and tomatoes;Omelet with onions, tomatoes, pepper and basil;Protein cocktail;Omelett with avocado and goat cheese;Yogurt without sugar with cocoa;Eggs with mushrooms;Hut cheese with sunflower or pumpkin seeds.
Dinner. Chicken salad with feta cheese and olive oil;Seafare salad with avocados;A handful of nuts and several slices of fat cheese;Beef steak with vegetable salad;Windle with cheese and nuts.
Dinner. Salmon with a salad made of fresh vegetables;Meatballs with steamed vegetables and cheese;Pork chops under a cheese crust with broccoli and garlic;Chicken with vegetables under creamy sauce;Eggs with bacon and cheese;Files of white fish with egg and spinach.
Products with carbohydrates and unhealthy fats must be excluded from the diet.Below:
- Sweets - desserts and sweet drinks;
- Muesli and products from them - muesli, pasta, bakery products;
- Legumes - beans, lentils, peas;
- Fruits and berries, except strawberries, raspberries, blueberries;
- Root plants - potatoes, carrots, beets;
- Industrial production sauces with the addition of sugar and preservatives;
- low -fat dairy products;
- Sugar food containing sugar alcohols and artificial sweeteners;
- Products with the content of processed vegetable fats, margarine, palm oil.
Subject to nutrition, you cannot drink alcohol as this violates the ketosis process.In addition, most alcoholic beverages are rich in carbohydrates that are excluded in this regard.
Side effects and contraindications of the keto diet
The transition to low carbohydrate nutrition is stress for the body, so that side effects can be observed in the first few weeks.
Keto-Grip. A disease similar to flu or cold.It manifests itself through increased fatigue, sleep impairment and indigestion.
-Wripp arises during the adaptation of the body to new nutritional conditions and does not require the correction of nutrition.However, the manifestations can be minimized if they gradually remove carbohydrate products within a few weeks.
Control and flatulence. Excess protein products can cause disorders in the digestive system.To avoid this, try to eat more fiber.Fresh vegetables and herbs are rich.
Feet cramps. The diet changes the water and mineral compensation in the body, which means that there is an increased need for mineral salts.Site food more than usual. And mineral additives with magnesium, potassium.
In some diseases, keto-dit is contraindicated.You cannot contact people with type -1 diabetes, diseases of the digestive system and kidneys.It is not recommended for pregnant and breastfeeding women.In the presence of type 2 diabetes, hypoglycaemia and heart disease about security for you with low-carbohydrate diet you have to speak to the doctor.
Duration and results
The keto diet requires that carbohydrate products are excluded from diet, many of which are useful, such as fruits, legumes and cereals.The rejection of them can manifest itself through a lack of nutrient nutrients:
- Group B vitamins;
- Vitamin C;
- Antocyane with antioxidant effects;
- Sustainable strength serves for a healthy intestinal mroflora.
Obviously, the longer observation of keto-diversion is serious health risks.It is therefore recommended to strictly follow his diet for two to three months.After that, you have to add useful carbohydrate products to diet every day or from time to time and watch how the weight continues to decrease.Ultimately, you will find your optimal balance of the products that help to maintain weight in the normal value.