What is an keto diet?Does this help lose weight?What are its advantages compared to other weight loss plans?And what negative effects should you know before contacting him?
The 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, fat can cause violations in the work of the heart and blood vessels.In addition, fatty foods are calories, is it possible to lose weight if you only eat it?
More than 20 scientific research is devoted to the study of these questions, as well as the experience and practice of thousands of people in different countries.The Keto diet works and helps reduce weight without hunger.
But it is important to take into account the fact that many years of observation of the health state of people under an keto regime does not exist.Studies cover a period of several months and cannot speak of the safety of the ketone diet in the long term.
Diet Keto - What is it
The keto diet is a refusal of products containing carbohydrates and their replacement with a high fat content.The share of fat in the food must be 60 to 75%, the remaining part is filled with protein - 25 to 30% of the diet, and not more than 5% of total carbohydrate food consumption.
Such a diet is not natural for the body used to obtain the energy of carbohydrates.The body must adapt to new nutrition conditions, for which it is looking for an "alternative source" of energy.This is its own adipose tissue.
By dividing fats, the body produces ketones that provide energy to cells.This process is called ketosis, which is why the name of the diet occurred.
Characteristics of the keto diet
The ketogenic diet provides rapid weight loss for two reasons:
- Reduces the level of hunger stimulating hormones, thus removes appetite;
- It breaks down fats into the body, reduces the volume and body weight.
Gras food is very satisfactory, so there is no feeling of hunger on the keto-belly, it is not necessary to count the calories and to persuade you to eat less.This occurs naturally, because the overeating of fatty products is very difficult.At the same time, changes occur in the body:
- blood sugar decreases;
- Insulin production is reduced;
- Insulin cell sensitivity increases.
These advantages allow you to recommend an keto diet to people with pre -Aibet - a state in which blood sugar level is already increased, but the functioning of the pancreas has not yet been altered.
The Keto diet has other health benefits:
- Reduces the risk of developing certain types of cancer, removing low atypical cells due to oxidative stress;
- reduces the manifestations of acne and acne, modifying 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 epilepsy attacks;
- Normalized the hormonal context in women with symptoms of ovarian polycystic syndrome.
Finally, this diet is effective in weight loss.Compared to low-air plans, Ketonovo accelerates weight loss by 2 to 3 times, which is confirmed by the search for experts from the United States and Great Britain.Rapid weight loss as well as body healing made this popular nutrition plan in Europe and the United States.
Keto diet: what can and cannot eat
The base 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;
- Thermally unprocessed nuts and seeds;
- Vegetable oils are not refined the first rotation - sunflower, olive, coconut, linen;
- lawyer;
- Seasoning - salt, dried spices;
- Nekrahmalic vegetables - pepper, tomatoes, cucumbers, green and onions, asparagus, cabbage, leaves of leaves.
Here are options for ket-deietic dishes.
Breakfast. Bacon with eggs and tomatoes;Omelette with onions, tomatoes, pepper and basil;protein cocktail;omelette with avocado and goat cheese;cocoa -free sugar yogurt;eggs with mushrooms;Cottage cheese with sunflowers or pumpkin seeds.
Dinner. Chicken salad with feta cheese and olive oil;seafood salad with avocados;a handful of nuts and several slices of fatty cheese;beef steak with a vegetable salad;Windle with cheese and nuts.
Dinner. Salmon with a salad of fresh vegetables;Meatballs with cooked vegetables and cheese;Pork cut under a cheese crust with broccoli and garlic;chicken with vegetables under creamy sauce;Eggs with bacon and cheese;White fish files with eggs and spinach.
From the diet, it is necessary to exclude products containing carbohydrates and unhealthy fats.Among them:
- Sounges - Desserts and sugary drinks;
- Cereals and products of them - cereals, pasta, bakery products;
- Legal - beans, lenses, peas;
- Fruits and berries, except strawberries, raspberries, blueberries;
- Racine causes - potatoes, carrots, beets;
- industrial production sauces with the addition of sugar and preservatives;
- low dairy products;
- Food foods of sugar containing sugar alcohols and artificial sweeteners;
- Products with the content of transformed vegetable fats, margarine, palm oil.
Subject to diet, you cannot drink alcohol because it violates the ketosis process.In addition, most alcoholic drinks are rich in carbohydrates, which are excluded in this regard.
Side effects and contraindications of the keto diet
Transition to a 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 manifests itself by an increase in fatigue, sleep disorders, digestive discomfort.
-Gripp occurs 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 gradually eliminate carbohydrate products in a few weeks.
Constipation and bloating. Excess protein products can cause disturbances in the digestive system.To avoid this, try to eat more fibers.Fresh vegetables and herbs are rich.
Feet cramps. The diet changes the balance of water and minerals in the body, due to which there may be an increased need for mineral salts.The food site more than usual.And take mineral additives with magnesium, potassium.
In some diseases, Keto-Diet is contraindicated.You cannot turn there for people with type 1 diabetes, digestive system disorders and kidneys.It is not recommended for pregnant and breastfeeding women.In the presence of type 2 diabetes, hypoglycemia and cardiac diseases on safety for you, you should speak to the doctor.
Duration and results
The keto diet requires the exclusion of carbohydrates from the diet, many of which are useful, such as fruits, legumes and cereals.The refusal of them can manifest itself by a deficiency in nutrients:
- Group B vitamins;
- vitamin C;
- Antocyanins with antioxidant effects;
- Sustainable starch is used for healthy intestinal microflora.
Obviously, prolonged respect for ketopos has serious health risks.Therefore, it is recommended to strictly monitor your diet for two to three months.After that, you should add carbohydrate products useful to diet daily or from time to time, observing how the weight continues to drop.In the end, you will find your optimal balance of products that will help keep the weight in normal.