Good morning, dear readers.If you want to get rid of excess weight, but don't want to go on exhausting diets, then read this article to the end.There is an interesting offer for you.This is a keto diet for weight loss.Did you know that recent studies have shown that this diet reduces not only sugar, but also cholesterol?Haven't you heard that?Then it's time to learn about it, because it is a sure way to get rid of fat deposits and significantly improve your health without giving up most of your favorite dishes - meat, fish, seafood.Interested in the offer?So keep reading!
What type of diet is this and who is it suitable for?
What is the keto diet?It is a type of dietary diet in which the consumption of carbohydrates and proteins is significantly reduced, but the intake of fat increases.BZHU may look like this - 10%:80%:10%.
Essentially, keto is a type of low- or no-carb diet.Its main objective is to achieve ketosis, that is, a state of carbohydrate deprivation in cells.But is this harmful to your health?Yes, ketosis is an undesirable phenomenon as 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, since ketosis occurs at a certain stage of fasting, which, as we know, was more acceptable and familiar to our ancestors than eating 5 times a day.
Observation!The keto diet is a safe alternative to fasting for weight loss that 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 them.With a sharp reduction in carbohydrate consumption, the blood glucose level decreases, the body experiences an energy deficit (I wrote in more detail about carbohydrates, how much you should eat per day and which ones in the weight loss diet).He looks for alternative sources of “fuel” and begins ketosis.As a result, fats are used for energy.With the start of the keto diet, they are no longer stored “in reserve”, but are actively broken down, which is what those who are losing weight need.
Observation!Ketosis begins on the second day of a no-carb diet.To get weight loss results, you must persist for at least 3 months.
This diet is recommended for men and women who have problems not only with their weight, but also with their health.The keto diet is therapeutic.It was originally developed for the treatment of epilepsy, but was later used to treat other diseases, particularly neurological and psychiatric ones:
- multiple sclerosis;
- Alzheimer's disease;
- autism;
- Parkinson's disease;
- depression;
- schizophrenia.
- insulin resistance;
- hormonal imbalance related to estrogen, progesterone and prolactin;
- fat-soluble vitamin deficiency
Clinical studies have proven the effectiveness of the diet, including in the fight against cancer.
Contraindications
Initially, the keto diet was developed as a therapeutic technique for treating certain diseases.Its effectiveness is based on complex biochemical processes and, if something goes wrong, the opposite effect is likely.Instead of benefiting, 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 well with minimal harm to your health.
Observation!During the diet, the doctor may even 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 dieting.
An absolute contraindication to the keto diet is:
- immunodeficiency state;
- kidney diseases;
- severe chronic gastrointestinal diseases;
- pregnancy;
- breast-feeding.
To avoid unpleasant surprises, anyone who is losing weight should definitely check their health before going on a diet.
Pros and cons
The keto diet for weight loss has advantages and disadvantages.It's worth knowing them in advance to avoid disappointment later.
Let's start with the advantages.There are some of them:
- the diet does not undergo significant changes, the menu changes, but not much;
- due to the high calorie content of food, there is no feeling of hunger and the likelihood of nervous breakdowns is reduced;
- You can stay on the keto diet for a long time, it is not harmful to your health;
- the result obtained remains forever (if you constantly adhere to proper nutrition).
- the diet will provide the body with the necessary fat-soluble vitamins for a long time, vitamin D (I wrote about the importance of the vitamin for immunity and bones), A, E (vitamin of youth) and K (normalizes blood clotting).
Now we can talk about the disadvantages.Let's start with the fact that weight decreases slowly.You shouldn't expect significant changes in the first 2-3 weeks, but they will definitely happen.If you completely abandon carbohydrates or suddenly switch to a diet, the following complications are likely to occur:
- weakness;
- headache;
- decreased mental abilities;
- exacerbation of pancreatitis.
It is necessary to understand that the keto diet cannot meet the body's normal nutrient needs since the BJU ratio is disturbed.But all this is possible if the BJU index is 10/80/10%.An unbalanced diet can cause health problems.Due to the high fat content, liver dysfunction is likely, and a deficiency of dietary fiber obtained from vegetables and fruits leads to gastrointestinal disorders.
But!The last mini group study of up to 100 people.and during six months on a ketogenic diet showed:
- Weight loss.
- Decrease in blood glucose.
- Reducing bad cholesterol.
For more details on this, watch the video later in the article!
Girls, large-scale and long-term studies have not yet been carried out, so we do not know the effect of this diet on the body over a longer period!
What results can you achieve?
After how long and how much can you lose weight?The forecasts are promising.Even if you do nothing and maintain the same calorie intake, but eat according to the principle of the keto diet, in 3 months you can lose 10 kg.But this is not the maximum.
The result depends on the person losing weight.If he starts going to the gym and also reduces his calorie intake, the weight will fall off like the wind.However, it is important not to overdo it;Sudden weight loss is a strong stress on the body, which can lead to health problems.
Important!With a keto diet, all strength sports and excessive physical activity are prohibited, as the muscles lack fuel.
Basic and prohibited products
The menu must contain dishes prepared with permitted products.What can you eat?It is worth choosing products from the list:
- meat - pork, beef, rabbit and poultry;
- lard, offal;
- fish – oily sea;
- seafood - mussels, shrimps, squid;
- eggs;
- nuts – almonds, pistachios, walnuts;
- sunflower, olive oil;
- skimmed 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 remain the same, three or four meals a day will do, but the last meal should be no later than 2-3 hours before bedtime.Portion size should also be reduced, but the amount of liquid you drink should reach 1.5 liters per day.
Foods rich in carbohydrates are prohibited.List of what not to eat:
- fruits (except those permitted);
- vegetables with a high starch content;
- dried fruits;
- sugar, sweet fermented dairy products;
- chocolate, sweets;
- flour products, cakes, sweets;
- noodle;
- cereals, bran;
- semi-finished products, fast food;
- sausages;
- alcoholic, carbonated and sweet drinks.
When consuming fruits and vegetables, the daily dose of carbohydrates should not exceed 20-50 g.
Weekly menu
When creating the menu for the week, it is necessary to correctly calculate the BJU, as the effectiveness of the diet depends on this.To avoid feelings of hunger or apathy towards food, it is worth diversifying your diet and preparing new dishes.
Each day's menu might look like this:
- Monday.Breakfast – 2 eggs boiled or fried in sunflower oil.You can snack on an avocado.Lunch – stewed zucchini, seasoned with cream, a portion of chicken.Dinner - cabbage rolls made from minced meat, fermented baked milk.
- Tuesday.Breakfast – cottage cheese with sour cream.Lunch – fish soup, salad with carrots, grated cheese and nuts.Dinner - stew.
- Wednesday.Breakfast – omelet with ham.Lunch – roasted mushrooms with cheese, green salad.Dinner – fish stew.
- Thursday.Breakfast - cheesecakes.Lunch – chicken broth, boiled egg.Dinner – pork chop, kefir.
- Friday.Breakfast – sandwich with ham and cheese.Lunch – mushroom broth, chicken meatballs.Dinner – zucchini pancakes, a piece of hard cheese.
- Saturday.Breakfast – scrambled eggs.A handful of nuts for a snack.Lunch – fish soup, vegetable stew.Dinner – boiled meat, cabbage salad.
- Sunday.Breakfast – a sandwich with butter and salmon.Lunch – roast chicken, apple.Dinner – fish cutlets, yogurt.
This is a sample menu, you can make your own adjustments.If your imagination is very bad, you should consult a nutritionist.He will give practical recommendations.
Recipes for losing weight on a 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 greens in the bottom of the dish and add the remaining ingredients.You can add 1 tbsp.I.cream.
- Vegetable stew with chicken.Only permitted vegetables are used in the dish.In our case, these are zucchini, cabbage, some carrots and onions.Chop the vegetables, add the fried chicken fillet, season with herbs and olive oil, cook for 1 hour.
- Lazy cabbage rolls.Prepare minced meat - any type of minced meat, grated carrots, onions and cabbage chopped in 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 to lose weight, as they cause enormous harm to the body.