What is a keto diet?Helps lose weight?What are your advantages over other weight loss plans?And what negative effects do you need to know before contacting it?
Keton's diet is a popular weight loss plan based on complete carbohydrate rejection 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 general weight and common sense.After all, fats can cause violations in the work of the heart and blood vessels.Also, fatty foods are calories, is it possible to lose weight if you just eat?
More than 20 scientific research are dedicated to the study of these issues, as well as the experience and practice of thousands of people in different countries.The keto diet works and helps reduce hunger weight.
But it is important to consider that many years of observation of people's health in the keto diet does not exist.Studies cover a period of several months and cannot talk about how safe the long -term ketone diet is.
Keto Diet - What is
The keto diet is a refusal of products that contain carbohydrates and their replacement with high fat content.Fat participation in the diet should be 60 to 75%, the remaining part is filled with protein - 25-30%of the diet and no more than 5%of total food consumption make up carbohydrates.
This diet is not natural for the body used to get energy from carbohydrate foods.The body needs to adapt to new nutritional conditions for which it is looking for an "alternative source" of energy.This is your own adipose fabric.
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 diet
The ketogenic diet provides rapid weight loss for two reasons:
- Reduces the hormone level that stimulates hunger, thus suppresses appetite;
- It breaks fat in the body, reduces the volume and weight of the body.
Fatty foods are very satisfactory, so there is no feeling of hunger in Ceto-Diet, there is no need to count calories and convince yourself to eat less.This happens naturally, because excessive fatty products are 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 a ceto a diet for people with pre -aibet - a state where blood glucose is already increased, but the pancreas function has not yet been impaired.
The keto diet has other health benefits:
- Reduces the risk of developing certain cancers, suppressing weak atypical cells as a result of oxidative stress;
- Reduces acne and acne manifestations, altering the balance of intestinal bacteria;
- supports the work of heart and blood vessels, as it introduces healthy fats that improve the profile of cholesterol into the diet;
- Improves brain function;
- Reduces the risk of seizures for epilepsy;
- Normalizes the hormonal background in women with symptoms of ovarian polycystic syndrome.
Finally, this diet is effective in weight loss.Compared to low air diets, the ketonovo accelerates weight loss 2-3 times, which is confirmed by the survey of US and Britain experts.The rapid weight loss, along with body healing, has made this popular nutrition plan in Europe and the US.
Keto diet: what can and cannot eat
The base of the diet is high -fat protein foods and necran vegetables.Allowed:
- Meat - meat, pork, turkey, chicken;
- Fish with high fat content - mackerel, salmon, tuna, herring;
- eggs;
- oil, cream, cheese;
- Nuts and seeds thermally not processed;
- Vegetable oils are not refined for the first time - sunflower, olive, coconut, linen;
- avocado;
- Seasoning - salt, dry spices;
- Nekrahmalic vegetables - peppers, tomatoes, cucumber, green and onion, asparagus, cabbage, green leaves.
Here are the options for Keto-Diet dishes.
Breakfast. Bacon with eggs and tomatoes;Omelet with onion, tomato, pepper and basil;protein cocktail;omelet with avocado and goat cheese;sugar -free yogurt with cocoa;Eggs with mushrooms;Cottage cheese with sunflower or pumpkin seeds.
To have lunch. Chicken salad with feta cheese and olive oil;Seafood salad with avocados;a handful of walnuts and several slices of fat cheese;meat steak with a vegetable salad;Windle with cheese and nuts.
To have lunch. Salmon with a salad of fresh vegetables;Meatballs with boiled vegetables and cheese;Pork chops under a cheese crust with broccoli and garlic;Chicken with vegetables in creamy sauce;eggs with bacon and cheese;White fish files with egg and spinach.
From the diet, it is necessary to exclude products that contain carbohydrates and harmful fats.Among them:
- Sweets - desserts and sweet drinks;
- of their cereals and products - cereals, pasta, bakery products;
- Legumes - beans, lentils, peas;
- fruits and berries, except strawberries, raspberries, blueberries;
- Root cultures - potatoes, carrots, beet;
- Industrial production sauces with the addition of sugar and preservatives;
- low fat dairy products;
- Sugar food foods containing sugar alcohols and artificial sweeteners;
- Products with the content of processed vegetable fats, margarine and palm oil.
Subject to the diet, you cannot drink alcohol as it violates the ketosis process.In addition, most alcoholic beverages are rich in carbohydrates, which are excluded in this regard.
Side Effects and Contra -Indications of the Keto Diet
The transition to the low diet -carb is stress to the body, so in the first few weeks, side effects can be observed.
Keto-Gripp. A condition similar to a flu or a cold.It is manifested by greater fatigue, impairment of sleep, digestive discomfort.
-Gripp comes during the body adaptation period to new nutritional conditions and does not require the correction of the diet.But your manifestations can be minimized if you remove carbohydrate products gradually within a few weeks.
Constipation and swelling. 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.
Foot cramps. The diet alters the balance of water and mineral in the body, because there may be a growing need for mineral salts.Foods from the site more than usual.And take magnesium mineral additives, potassium.
In some diseases, Ceto-Diet is contraindicated.You cannot resort to people with type 1 diabetes, digestive and kidney system disorders.It is not recommended for pregnant and breastfeeding women.In the presence of type 2 diabetes, hypoglycemia and heart disease on your low carbohydrate diet, you need to talk to your doctor.
Duration and Results
The keto diet requires excluding diet carbohydrate products, many of which are useful, such as fruits, vegetables and cereals.Their refusal can manifest itself by a nutrient nutrient deficiency:
- Group B vitamins;
- vitamin C;
- Anthocyanins with antioxidant effects;
- Sustainable starch is for a healthy intestinal microflora.
Obviously, the prolonged observance of ceto-diets supports serious health risks.Therefore, it is recommended to strictly follow your diet for two to three months.After that, you need to add useful carbohydrate products to the diet diet diet or from time to time, observing how weight continues to decrease.Finally, you will find your ideal product balance that will help maintain weight in normal.