Good day, dear readers.If you want to get rid of excess weight, but do not want to go on a grueling diet, then you must read this article to the end.There is an interesting offer for you.This is the keto diet for weight loss.Did you know that recent studies have shown that this diet reduces not only sugar, but also cholesterol?Didn't you hear this?Then it's time to learn about it, because this 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 an offer?Then read on!
What is this diet and who is it suitable for?
What is the keto diet?This is a type of diet in which the consumption of carbohydrates and proteins is significantly reduced, but the intake of fat is increased.BZHU can look like this - 10%:80%:10%.
Essentially, keto is a type of no-carb or low-carb diet.Its main goal is to achieve ketosis, i.e. the state of carbohydrate starvation of cells.But is this harmful to health?Yes, ketosis is an undesirable phenomenon, because it has its side effects, but if you control its flow, you can benefit from it.In addition, the state of ketosis is more common for the body than, say, overeating, because 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.
Note!The keto diet is a safe alternative to fasting for weight loss, which is also based on ketosis.
How does the weight loss process take place?Carbohydrates are the main source of energy.All cells, including the brain, need them.With a sudden decrease 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 on a weight loss diet).He looks for alternative sources of "fuel" and begins ketosis.As a result, fat is used for energy.With the beginning of the keto diet, they are no longer stored "in reserve", but are actively broken down, which is necessary for someone who is losing weight.
Note!Ketosis starts on the second day of the no-carb diet.To achieve weight loss results, you need to stick with it for at least 3 months.
This diet is suitable for men and women who have problems not only with weight, but also with health.The keto diet is therapeutic.It was originally developed for the treatment of epilepsy, but later began to be used in the treatment of other diseases, especially neurological and psychiatric:
- multiple sclerosis;
- Alzheimer's disease;
- autism;
- Parkinson's disease;
- depression;
- schizophrenia.
- insulin resistance;
- hormonal imbalance related to estrogen, progesterone and prolactin;
- lack of fat-soluble vitamins
Clinical studies have proven the effectiveness of the diet even in the fight against cancer.
Contraindications
Initially, the keto diet was developed as a therapeutic technique for the treatment of certain diseases.Its effectiveness is based on complex biochemical processes and if something goes wrong, the opposite effect is likely.Instead of benefit, you can harm the body.
Therefore, the diet should not be used without consulting a doctor.He will tell you how to start eating properly with the least harm to your health.
Note!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 the diet.
An absolute contraindication for the keto diet is:
- state of immunodeficiency;
- kidney disease;
- serious chronic gastrointestinal diseases;
- pregnancy;
- breastfeeding.
To avoid unpleasant surprises, those who lose weight should definitely check their health before going on a diet.
Pros and cons
The keto diet for weight loss has pros and cons.It's worth knowing them in advance to avoid disappointment later.
Let's start with the advantages.There are plenty of them:
- the diet does not undergo significant changes, the menu changes, but not much;
- due to the fairly high calorie content in food, there is no feeling of hunger, and the likelihood of nervous breakdowns decreases;
- You can stay on a keto diet for a long time, it does not harm your health;
- the obtained result remains forever (if you constantly follow a proper diet).
- nutrition will provide the body with the necessary fat-soluble vitamins for a long time, vitamin D (I wrote about the importance of vitamins 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 the weight is slowly decreasing.You should not expect significant changes in the first 2-3 weeks, but they will certainly happen.If you completely give up carbohydrates or suddenly switch to a diet, then the following complications are possible:
- weakness;
- headache;
- reduced mental abilities;
- exacerbation of pancreatitis.
It is necessary to understand that the keto diet cannot satisfy the body's normal needs for nutrients, because the BJU ratio is disturbed.But all this is possible if the BJU ratio is 10/80/10%.An unbalanced diet can lead to health problems.Due to the high fat content, liver dysfunction is possible, and the lack of dietary fiber obtained from vegetables and fruits leads to gastrointestinal disorders.
But!The last mini-study in a group of up to 100 people.and six months on a ketogenic diet showed:
- Weight loss.
- Decreased blood glucose level.
- Reduction of bad cholesterol.
For more details on that, check out the video later in the article!
Girls, larger and longer-term studies have not been done yet, so we don't know the effect of this diet on the body in the long term!
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 keep the same calorie intake, but eat according to the principle of a keto diet, then 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 come off like a breeze.However, it is important not to overdo it;sudden weight loss is a strong stress for the body, which can lead to health problems.
Important!With the keto diet, all strength sports and excessive physical activity are prohibited, because the muscles lack fuel.
Basic and prohibited products
The menu must contain dishes prepared from 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, shrimp, squid;
- eggs;
- nuts - almonds, pistachios, walnuts;
- sunflower, olive oil;
- low-fat milk, butter, fermented milk products - cream, yogurt, kefir, fresh cheese, hard cheese;
- vegetables - mushrooms, cucumbers, zucchini, cabbage, spinach, lettuce, greens;
- fruits – avocados, citrus fruits, apples.
The regimen can be left the same, three or four meals a day are enough, but the last meal should be no later than 2-3 hours before bedtime.The portion size should also be reduced, but the amount of liquid you drink should reach 1.5 liters per day.
Food with a high carbohydrate content is prohibited.List of what not to eat:
- fruit (except those allowed);
- vegetables with a high starch content;
- dried fruit;
- sugar, sweet fermented milk products;
- chocolate, sweets;
- flour products, cakes, pastries;
- pasta;
- cereals, bran;
- semi-finished products, fast food;
- sausages;
- alcoholic, carbonated and sweet drinks.
When you eat fruits and vegetables, the daily dose of carbohydrates should not exceed 20-50 g.
Weekly menu
When creating a menu for the week, it is necessary to correctly calculate BJU, because the effectiveness of the diet depends on it.To avoid feeling hungry or apathetic towards food, it is worth diversifying your diet and preparing new dishes.
The menu for each day could look like this:
- Monday.Breakfast – 2 eggs boiled or fried in sunflower oil.You can snack on avocados.Lunch - stewed zucchini, seasoned with cream, a portion of chicken.Dinner - ground beef rolls, fermented baked milk.
- Tuesday.Breakfast - fresh cheese with sour cream.Lunch – fish stew, salad with carrots, grated cheese and walnuts.Dinner - stew.
- Wednesday.Breakfast – omelette with ham.Lunch – mushrooms baked with cheese, green salad.Dinner - fish stew.
- Thursday.Breakfast - cheesecakes.Lunch – chicken soup, boiled egg.Dinner – pork cutlet, 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.A handful of nuts for a snack.Lunch – fish stew, vegetable stew.Dinner – boiled beef, cabbage salad.
- Sunday.Breakfast - sandwich with butter and salmon.Lunch – baked chicken, apple.Dinner – fish cutlets, yogurt.
This is a sample menu, you can make your own settings.If your imagination is very bad, then consult a nutritionist.He will give practical recommendations.
Recipes for weight loss on the keto diet
Recipes for delicious dishes that are easy to prepare:
- Salad with fresh cheese.You will need 100 g of crumbly cottage cheese, 2 tsp.flax and sesame seeds, a handful of spinach.Place the greens on the bottom of the bowl, then add the rest of the ingredients.You can add 1 tbsp.l.sour cream.
- Vegetable stew with chicken.Only allowed vegetables are used for the dish.In our case, it's zucchini, cabbage, some carrots and onions.Chop the vegetables, add fried chicken fillet, season with herbs and olive oil, simmer for 1 hour.
- Lazy rolls.Prepare minced meat - any type of minced meat, grated carrots, onions and cabbage, minced through a meat grinder.Form the rings, place in a baking tray and bake for 40-60 minutes.
Lose weight with minimal damage to your health.Use only safe products.Do not use slimming capsules, because they cause enormous damage to the body.