Good day, dear readers.If you want to get rid of those extra pounds but don’t want to go on an exhausting diet, you must read this article.There is an interesting offer for you.This is a keto diet for weight loss.Did you know that recent research shows that this diet not only lowers sugar, but also lowers cholesterol?Haven't you heard of it?Well it's time to get to know it, because this is a sure way to eliminate fat deposits and significantly improve your health without giving up most of your favorite dishes - meat, fish, seafood.Interested in the offer?Then keep reading!
What kind of eating habit is this, and who is it suitable for?
What is the keto diet?This is a dietary nutrient in which the consumption of carbohydrates and protein is significantly reduced, but the intake of fat is increased.BZHU might look like this - 10%:80%:10%.
Essentially, keto is a no-carb or low-carb diet.The main goal is to achieve ketosis, a state of cellular carbohydrate starvation.But is it bad for your health?Yes, ketosis is an undesirable phenomenon as it has its own side effects, but you can benefit from it if you control its progression.Additionally, the state of ketosis is more common for the body than overeating because ketosis occurs during some phase of fasting, which as we know, was more acceptable and familiar to our ancestors than eating five times a day.
notes!The keto diet is a safe alternative to fasting for weight loss and 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 drastic reduction in carbohydrate consumption, glucose levels in the blood decrease and the body experiences an energy deficit (I write in more detail about carbohydrates, how much you should eat per day, and dieting for weight loss ).He looked for alternative sources of "fuel" and ketosis began.As a result, fat is used as energy.With the onset of the ketogenic diet, they are no longer "stored" but actively broken down, which is exactly what dieters need.
notes!Ketosis begins on the second day of the carb-free diet.To achieve weight loss results, you must persist for at least 3 months.
This diet is suitable for men and women who not only have weight problems but also health problems.The keto diet is therapeutic.It was originally developed to treat epilepsy, but later began to be used to treat other conditions, particularly neurological and psychiatric disorders:
- multiple sclerosis;
- Alzheimer's disease;
- autism;
- Parkinson's disease;
- frustrated;
- Schizophrenia.
- Insulin resistance;
- Hormonal imbalances related to estrogen, progesterone, and prolactin;
- fat-soluble vitamin deficiency
Clinical studies have proven that diet is effective even in fighting cancer.
Contraindications
Initially, the keto diet was developed as a therapeutic technique to treat certain medical conditions.Its effectiveness is based on complex biochemical processes, which can have the opposite effect if something goes wrong.Not only is there no benefit, but it can actually harm your body.
This is why the diet should not be used without consulting a doctor.He'll tell you how to start eating right with minimal damage to your health.
notes!Your doctor may even prescribe a test to determine the levels of ketones in your blood during your diet.High values are harmful to health and are a sign to stop dieting.
Absolute contraindications to the ketogenic diet are:
- Immunodeficiency status;
- kidney disease;
- severe chronic gastrointestinal disease;
- Pregnant;
- breast-feeding.
To avoid unpleasant surprises, dieters must check their health before going on a diet.
Advantages and Disadvantages
There are advantages and disadvantages to the ketogenic diet for weight loss.It’s worth knowing about them in advance to avoid disappointment later.
Let’s start with the pros.There are quite a few of them:
- The diet has not changed significantly, the menu has changed, but not much;
- Since the caloric content of the food is quite high, there is no feeling of hunger and the possibility of neurasthenia is reduced;
- You can stick to a ketogenic diet for a long time without harming your health;
- The results obtained will last forever (if you continue to adhere to proper nutrition).
- Diet will provide the body with long-term essential fat-soluble vitamins, vitamin D (I have written about the importance of vitamins for immunity and bones), A, E (vitamins of youth) and K (normalizes blood clotting).
Now we can talk about the cons.Let's start with the fact that weight loss is slow.You shouldn’t expect major changes in the first 2-3 weeks, but they will definitely happen.If you give up carbs completely or switch to a diet suddenly, you may develop the following complications:
- weakness;
- Headache;
- decreased intelligence;
- Pancreatitis worsens.
What is important to understand is that the ketogenic diet does not meet the body’s normal nutritional needs because the ratio of BJUs is disrupted.But with a BJU ratio of 10/80/10%, this is all possible.An unbalanced diet can lead to health problems.Liver dysfunction may occur due to the high fat content, while the lack of dietary fiber in vegetables and fruits can cause gastrointestinal upset.
but!The last small study had a maximum number of 100 people.Six months on the ketogenic diet shows:
- lose weight.
- Blood sugar decreases.
- Reduce bad cholesterol.
For more details on this, check out the video later in this article!
Girls, larger, longer-term studies haven’t been done yet, so we don’t know the effects of this diet on the body over a longer period of time!
What results can you achieve?
How much weight can you lose over how long?The predictions are promising.Even if you do nothing and maintain the same caloric intake, but eat according to the principles of the ketogenic diet, you can lose 10 kilograms in 3 months.But this is not the maximum.
The results depend on the person trying to lose weight.If he starts going to the gym and cutting back on calories, the weight will disappear like the wind.However, it's important not to overdo it; sudden weight loss is a lot of stress on the body and can lead to health problems.
Important!On the keto diet, all strength exercises and excessive physical activity are prohibited because muscles lack fuel.
Essential and prohibited products
The menu must contain dishes prepared with permitted products.What can you eat?It is worth choosing a product from the list:
- Meats – pork, beef, rabbit and poultry;
- lard, offal;
- Fish - sea oil;
- Seafood – mussels, shrimp, squid;
- egg;
- Nuts – almonds, pistachios, walnuts;
- Sunflower, olive oil;
- Low-fat milk, butter, cultured milk products - cream, yogurt, kefir, cottage cheese, hard cheese;
- Vegetables - Mushrooms, cucumbers, zucchini, cabbage, spinach, lettuce, greens;
- Fruit – Avocados, citrus fruits, apples.
Eating habits can remain the same, with three or four meals a day, but the last meal should not be later than 2-3 hours before going to bed.Portions should also be reduced, but the amount of fluids consumed should be up to 1.5 liters per day.
High carbohydrate foods are prohibited.List of things not to eat:
- Fruit (except where permitted);
- Vegetables with high starch content;
- dried fruit;
- Sugar, sweet fermented dairy products;
- chocolate, candy;
- Flour products, cakes, pastries;
- pasta;
- Cereals, bran;
- Semi-finished products, fast food;
- sausage;
- Alcoholic beverages, carbonated beverages and sweetened beverages.
When eating fruits and vegetables, the daily intake of carbohydrates should not exceed 20-50 grams.
weekly menu
When creating a weekly menu, it is necessary to correctly calculate the BJU, since the effectiveness of the diet depends on it.To avoid feelings of hunger or apathy towards food, it is worth diversifying your diet and preparing new dishes.
A daily menu might look like this:
- on Monday.Breakfast - 2 eggs, boiled or fried in sunflower oil.You can snack on avocados.Lunch - stewed zucchini seasoned with cream and a side of chicken.Dinner - Cabbage rolls made with ground beef, fermented roasted milk.
- Tuesday.Breakfast - cottage cheese with sour cream.Lunch - fish soup, carrot salad, grated cheese and walnuts.Dinner - stew.
- Wednesday.Breakfast - omelet and ham.Lunch - grilled mushrooms with cheese, green salad.Dinner - fish stew.
- Thursday.Breakfast - cheesecake.Lunch - chicken soup, boiled eggs.Dinner - pork chops, kefir.
- Friday.Breakfast - sandwich with ham and cheese.Lunch - mushroom soup, chicken meatballs.Dinner - zucchini pancakes, a piece of hard cheese.
- Saturday.Breakfast - scrambled eggs.Snack on a handful of nuts.Lunch - fish soup, stew.Dinner - boiled beef, cabbage salad.
- Sunday.Breakfast - sandwich with butter and salmon.Lunch - roast chicken, apples.Dinner - fish steak, yogurt.
This is a sample menu that you can adjust yourself.If your imagination is really bad, then you should consult a nutritionist.He will give practical advice.
keto diet weight loss recipes
Recipes for delicious and easy-to-prepare dishes:
- Salad with cheese.You will need 100 g of crumbly cheese, 2 tsp.Flax seeds and sesame seeds, a handful of spinach.Arrange the vegetables on the bottom of the dish and add the remaining ingredients.You can add 1 tbsp.Lake sour cream.
- Vegetable stew with chicken.Only permitted vegetables are used in this dish.In our case these are zucchini, cabbage, some carrots and onions.Chop the vegetables, add the fried chicken slices, season with herbs and olive oil and cook for 1 hour.
- Lazy cabbage rolls.Prepare minced meat - any kind of minced meat, grated carrots, onions and cabbage and grind through a meat grinder.Form into cabbage rolls, place on baking sheet and bake for 40-60 minutes.
Lose weight with minimal harm to your health.Use only safe products.Do not use capsules for weight loss as they can cause great harm to the body.