What is a keto diet?Does it help to lose weight?What are its advantages over other weight loss plans?And what negative effects do you need to know about before contacting it?
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, high -fat nutrition contradicts the idea of losing weight in general and common sense.After all, fats can cause violations in the work of the heart and blood vessels.In addition, fatty food is calorie, is it possible to lose weight if you eat only it?
More than 20 scientific research is devoted to the study of these issues, as well as the experience and practice of thousands of people in different countries.Keto diet works and helps reduce weight without hunger.
But it is important to take into account that many years of observation of the state of health of people on Keto Diet does not exist.Studies cover a period of several months and cannot talk about how safe the ketone diet is in the long run.
Keto diet - what is it
Keto diet is a refusal of products containing carbohydrates and their replacement with a high fat content.The share of fats in the diet should be 60–75%, the remaining part is filled with proteins - 25-30%of the diet, and no more than 5%of the total food consumption make up carbohydrates.
Such a diet is not natural for the body used to get energy from carbohydrate food.The body has to adapt to new nutrition conditions, for which it is looking for an “alternative source” of energy.Such is its 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 diet occurred.
Features of Keto diet
Ketogenic diet provides quick weight loss for two reasons:
- reduces the level of hormones stimulating hunger, thereby suppresses appetite;
- It breaks down fats in the body, reduces the volume and weight of the body.
Fatty foods are very satisfying, so there is no feeling of hunger on the keto-diet, there is no need to count calories and persuade yourself to eat less.This happens naturally, because overeating fatty products is very difficult.At the same time, changes occur in the body:
- blood sugar decreases;
- insulin production is reduced;
- The sensitivity of cells to insulin increases.
These advantages allow you to recommend a keto a diet to people with pre -Aibet - a state in which the blood glucose level is already increased, but the functioning of the pancreas has not yet been impaired.
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, as it introduces healthy fats that improve the cholesterol profile into the diet;
- improves brain function;
- reduces the risk of seizures for epilepsy;
- Normalizes hormonal background in women with symptoms of ovarian polycystic syndrome.
Finally, this diet is effective in weight loss.Compared to low-air diets, 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 along with the healing of the body made this nutrition plan popular in Europe and the USA.
Keto diet: What can and cannot eat
The basis of the diet is protein foods 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 unrefined first spin - sunflower, olive, coconut, linen;
- avocado;
- seasonings - salt, dried spices;
- Nekrahmalic vegetables - bell pepper, tomatoes, cucumbers, green and onions, asparagus, cabbage, leaf greens.
Here are options for keto-diet dishes.
Breakfast. Bacon with eggs and tomatoes;omelet with onions, tomatoes, pepper and basil;protein cocktail;omelet with avocado and goat cheese;yogurt without sugar with cocoa;eggs with mushrooms;Cottage cheese with sunflower or pumpkin seeds.
Dinner. Chicken salad with feta cheese and olive oil;seafood salad with avocados;a handful of nuts and several slices of fat cheese;beef steak with a vegetable salad;Windle with cheese and nuts.
Dinner. Salmon with a salad of fresh vegetables;meatballs with stewed 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.
From the diet it is necessary to exclude products containing carbohydrates and unhealthy fats.Among them:
- Sweets - desserts and sweet drinks;
- cereals and products from them - cereals, pasta, bakery products;
- legumes - beans, lentils, peas;
- fruits and berries, except strawberries, raspberries, blueberries;
- root crops - potatoes, carrots, beets;
- industrial production sauces with the addition of sugar and preservatives;
- low -fat dairy products;
- Sugar dietary foods containing sugar alcohols and artificial sweeteners;
- Products with the content of processed vegetable fats, margarine, palm oil.
Subject to the diet, you can not drink alcohol, since it violates the process of ketosis.In addition, most alcoholic beverages are rich in carbohydrates, which are excluded in this regard.
Side effects and contraindications of Keto diet
The transition to low -carb diet is stress for the body, so in the first weeks side effects can be observed.
Keto-Gripp. A condition similar to a flu or a cold.It is manifested by increased fatigue, sleep impairment, digestive discomfort.
-GRIPP arises during the period of adaptation of the body to new nutrition conditions and does not require the correction of the diet.But its manifestations can be minimized if you remove carbohydrate products gradually, within a few weeks.
Constipation and bloating. Excess protein products can cause disturbances in the digestive system.To avoid this, try to eat more fiber.Fresh vegetables and herbs are rich in it.
Feet cramps. The diet changes the water and mineral balance in the body, due to which there may be an increased need for mineral salts.Site food more than usual.And take mineral additives with magnesium, potassium.
In some diseases, keto-diet is contraindicated.You can not turn to it for people with type 1 diabetes, disorders of the digestive system and kidneys.It is not recommended for pregnant and nursing women.In the presence of type 2 diabetes, hypoglycemia and heart disease about safety for you low-carb diet, you need to talk to the doctor.
Duration and results
Keto diet requires excluding carbohydrate products from the diet, many of which are useful, such as fruits, legumes and cereals.The refusal of them can manifest itself by a deficiency of nutrient nutrients:
- group B vitamins;
- vitamin C;
- Antocyanins with antioxidant effects;
- Sustainable starch serves for a healthy intestinal microflora.
Obviously, prolonged observance of keto-diets bears serious health risks.Therefore, it is recommended to strictly follow its diet for two to three months.After that, you need to add useful carbohydrate products to the diet daily or from time to time, observing how the weight continues to decline.Ultimately, you will find your optimal balance of products that will help maintain weight in normal.