Have a nice day, dear readers.If you want to get rid of excess weight, but do not want to go on exhausting diets, then you need to read this article to the end.There is an interesting offer for you.This is a keto diet for weight loss.Did you know that recent studies have shown that this diet reduces not only sugar, but also cholesterol?Haven't you heard this?Then it's time to learn 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 the offer?Then keep reading!
What type of diet is this and who is it suitable for?
What is the keto diet?This is a type of dietary nutrition in which the consumption of carbohydrates and proteins is significantly reduced, but the intake of fats increases.BZHU might 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, that is, a state of carbohydrate deficiency in the cells.But is this harmful to health?Yes, ketosis is an undesirable phenomenon, since it has its side effects, but if you control its course, you can benefit from it.Moreover, the state of ketosis is more common for the body than, for example, overeating, since 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 happen?Carbohydrates are the main source of energy.All cells, including the brain, need it.With a sharp reduction 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 diet for weight loss).Look for alternative sources of “fuel” and begin ketosis.As a result, fats are used for energy.With the start of the keto diet they are no longer stored "in reserve", but are actively broken down, which is what those who are losing weight need.
Note!Ketosis begins on the second day of a no-carb diet.To achieve weight loss results, you need to stick to it for at least 3 months.
This diet is suitable for men and women who have not only weight but also health problems.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 linked to estrogen, progesterone and prolactin;
- deficiency of fat-soluble vitamins
Clinical studies have demonstrated the effectiveness of the diet also in the fight against cancer.
Contraindications
Initially, the keto diet was developed as a therapeutic technique for treating certain diseases.Its effectiveness is based on complex biochemical processes and if something goes wrong, the opposite effect is likely.Instead of benefiting, you can harm the body.
This is why the diet should not be used without consulting a doctor.He will tell you how to start eating right with the least harm to your health.
Note!During the diet, your doctor may also prescribe a test to determine the level of ketone bodies in your blood.High values are dangerous for your health and are an indication to interrupt the diet.
An absolute contraindication to the keto diet is:
- immunodeficiency state;
- kidney disease;
- severe chronic gastrointestinal diseases;
- pregnancy;
- breastfeeding.
To avoid unpleasant surprises, those losing weight should definitely check their health before going on a diet.
Pros and cons
The keto diet for weight loss has advantages and disadvantages.It is worth inquiring in advance to avoid disappointment later.
Let's start with the advantages.There are several:
- the diet does not undergo significant changes, the menu changes, but not by much;
- due to the rather high calorie content of food, the feeling of hunger is not felt and the likelihood of nervous breakdowns is reduced;
- You can follow the keto diet for a long time, it does not harm your health;
- the result obtained remains forever (if you constantly adhere to correct nutrition).
- the diet will provide the body with the necessary fat-soluble vitamins for a long time, vitamin D (I wrote about the importance of the vitamin 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 weight decreases slowly.You should not expect significant changes in the first 2-3 weeks, but they will definitely happen.If you completely give up carbohydrates or suddenly switch to a diet, the following complications are likely:
- weakness;
- heachache;
- decreased mental abilities;
- exacerbation of pancreatitis.
You need to understand that the keto diet cannot meet the body's normal nutrient needs, since the ratio of BJU is disrupted.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 likely, and a deficiency of dietary fiber obtained from fruits and vegetables leads to gastrointestinal disorders.
But!The ultimate mini studio in a group of up to 100 people.and for six months on a ketogenic diet they showed:
- Weight loss.
- Decreased blood sugar.
- Reduce bad cholesterol.
For more details on this, watch the video later in the article!
Girls, large-scale and long-term studies have not yet been conducted, so we do not know the effect of this diet on the body for a longer period!
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 the keto diet, in 3 months you can lose 10 kg.But this is not the best.
The result depends on the person losing weight.If you start going to the gym and also reduce your calorie intake, the weight will come off like the wind.However, it is important not to overdo it;Sudden weight loss is a strong stress on the body, which can lead to health problems.
Important!On a keto diet, all strength sports and excessive physical activity are prohibited, as the muscles lack fuel.
Essential and prohibited products
The menu must contain dishes prepared with 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;
- egg;
- dried fruit – almonds, pistachios, walnuts;
- sunflower, olive oil;
- low-fat milk, butter, fermented milk products - cream, yogurt, kefir, cottage cheese, hard cheese;
- vegetables: mushrooms, cucumbers, zucchini, cabbage, spinach, lettuce, greens;
- fruit – avocado, citrus, apples.
The regime can be left the same, three or four meals a day will do, but the last meal should take place 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.
High carbohydrate foods are prohibited.List of what not to eat:
- fruit (except those permitted);
- vegetables with 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 eating 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 the BJU, since the effectiveness of the diet depends on it.To avoid the feeling of hunger or apathy towards food, it is worth diversifying your diet and preparing new dishes.
The menu for each day might look like this:
- Monday.Breakfast – 2 eggs boiled or fried in sunflower oil.You can snack on an avocado.Lunch – stewed courgettes, seasoned with cream, a portion of chicken.Dinner – cabbage rolls made from minced meat, fermented baked milk.
- Tuesday.Breakfast – cottage cheese with sour cream.Lunch – fish soup, salad with carrots, grated cheese and nuts.Dinner - stew.
- Wednesday.Breakfast – omelette with ham.Lunch – baked mushrooms with cheese, green salad.Dinner: fish stew.
- Thursday.Breakfast: cheesecake.Lunch: chicken broth, boiled egg.Dinner: pork chop, kefir.
- Friday.Breakfast: ham and cheese sandwich.Lunch: mushroom broth, chicken meatballs.Dinner: zucchini pancakes, a piece of hard cheese.
- Saturday.Breakfast: scrambled eggs.A handful of nuts for a snack.Lunch: fish soup, vegetable stew.Dinner: boiled beef, coleslaw.
- Sunday.Breakfast: a sandwich with butter and salmon.Lunch: baked chicken, apple.Dinner – fish cutlets, yogurt.
This is a sample menu, you can make your own changes.If your imagination is really bad, you should consult a nutritionist.He will give practical advice.
Recipes for losing weight on a keto diet
Recipes for delicious and easy to prepare dishes:
- Salad with cottage cheese.You will need 100 g of crumbly cottage cheese, 2 tsp.flax and sesame seeds, a handful of spinach.Arrange the vegetables in the bottom of the baking dish, then add the remaining ingredients.You can add 1 tbsp.the.sour cream.
- Vegetable stew with chicken.Only permitted vegetables are used for the dish.In our case these are courgettes, cabbage, some carrots and onions.Chop the vegetables, add the fried chicken fillet, season with herbs and olive oil, simmer for 1 hour.
- Lazy cabbage rolls.Prepare minced meat: any type of minced meat, grated carrots, onions and cabbage chopped through a meat grinder.Form cabbage rolls, place them on a baking tray 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 cause enormous damage to the body.