Good day, dear readers.If you want to get rid of excess weight, but do not want to go on an exhausting diet, then you should read this article to the end.We have an interesting offer for you.This is a keto diet for weight loss.Did you know that recent studies have shown that this diet not only lowers sugar, but also lowers cholesterol?Didn't you hear that?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 your favorite foods - meat, fish, seafood.Are you interested in the offer?Then read on!
What kind of diet is this and who is it suitable for?
What is the keto diet?This is a diet in which carbohydrate and protein consumption is significantly reduced, while fat intake 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, that is, the state of carbohydrate starvation of the cells.But is it harmful to health?Yes, ketosis is an undesirable phenomenon, as it has its own side effects, but if you control its course, you can benefit from it.In addition, the state of ketosis is more common for the body than, say, 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 that is also based on ketosis.
How does the process of losing weight take place?Carbohydrates are the main source of energy.All cells need them, including the brain.By sharply reducing the consumption of carbohydrates, the blood glucose level decreases, and the body experiences a lack of energy (I wrote in more detail about carbohydrates, how much should be eaten per day, and which ones are included in the weight loss diet).It looks for alternative sources of "fuel" and ketosis begins.As a result, fats are used as a source of energy.With the start of the keto diet, they are no longer stored in "reserve", but are actively broken down, which is what the weight loss program needs.
Note!Ketosis begins on the second day of the carb-free diet.To achieve results in weight loss, 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 their weight, but also with their health.The keto diet is therapeutic.It was originally developed to treat epilepsy, but later began to be used to treat other diseases, especially neurological and psychiatric diseases:
- 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 to treat certain diseases.Its effectiveness is based on complex biochemical processes, and if something goes wrong, the opposite effect is likely.It can harm the body instead of benefit.
This is why the diet should not be used without consulting a doctor.It will tell you how to start eating right with the least amount of damage 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 indicate the discontinuation of the diet.
Absolute contraindications to the keto diet:
- immunodeficient state;
- kidney diseases;
- severe chronic gastrointestinal diseases;
- pregnancy;
- breast-feeding.
In order to avoid unpleasant surprises, dieters should definitely check their health before going on a diet.
Pros and cons
There are pros and cons to the keto diet for weight loss.It is worth finding out about them in advance to avoid later disappointment.
Let's start with the benefits.There are quite a few of them:
- the diet does not undergo significant changes, the menu changes, but not much;
- due to the rather high calorie content of food, there is no feeling of hunger and the likelihood of nervous breakdowns decreases;
- You can stay on the keto diet for a long time, it will not harm your health;
- the result you get will last forever (if you constantly follow the right diet).
- the diet provides 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), vitamin A, vitamin E (vitamin of youth) and vitamin K (normalizes blood clotting).
Now we can talk about the cons.Let's start by losing weight slowly.No significant changes should be expected in the first 2-3 weeks, but they will definitely happen.If you completely give up carbohydrates or suddenly go on a diet, the following complications are likely:
- weakness;
- headache;
- reduced mental abilities;
- exacerbation of pancreatitis.
It should be understood that the keto diet cannot meet the normal nutritional needs of the body, as 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 the lack of dietary fiber obtained from vegetables and fruits leads to gastrointestinal disorders.
But!The last mini study is in a group of up to 100 people.and six months on a ketogenic diet showed the following:
- Weight loss.
- Low blood sugar.
- Reducing bad cholesterol.
For more details on this, see the video later in this article!
Girls, larger-scale and longer-term studies have not yet been prepared, so we do not know the effect of this diet on the body over a longer period of time!
What results can you achieve?
After how long and how much can you lose weight?The forecasts are encouraging.Even if you do nothing and keep your calorie intake, but eat according to the principle of the keto diet, you can lose 10 kg in 3 months.But this is not the maximum.
The result depends on the person losing weight.Once you start going to the gym and reducing 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 for the body, which can lead to health problems.
Important!With the keto diet, all vigorous sports and excessive physical activity are prohibited, as the muscles have no fuel.
Essential and prohibited products
The menu must include dishes made from approved products.what can you eatIt is worth choosing the following products from the list:
- meat - pork, beef, rabbit and poultry;
- lard, offal;
- fish - marine oily;
- seafood - mussels, prawns, squid;
- egg;
- nuts - 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;
- fruits - avocados, citrus fruits, apples.
The regime remains the same, three or four meals a day will do, but the last meal should be no later than 2-3 hours before bedtime.The size of the portion should also be reduced, but the amount of fluid consumed should reach 1.5 liters per day.
High carbohydrate foods are prohibited.List of what not to eat:
- fruits (except those permitted);
- high starch vegetables;
- dried fruits;
- sugar, sweet fermented milk products;
- chocolate, sweets;
- flour products, cakes, pastries;
- pasta;
- cereals, bran;
- semi-finished products, fast food;
- sausage;
- alcoholic, carbonated and sweet drinks.
When consuming fruit and vegetables, the daily dose of carbohydrates should not exceed 20-50 g.
Weekly menu
When creating the weekly menu, you need to correctly calculate the BJU, since the effectiveness of the diet depends on it.To avoid hunger or apathy towards food, it is worth diversifying your diet and preparing new dishes.
The menu for each day may look like this:
- Monday.Breakfast - 2 boiled or fried eggs in sunflower oil.You can snack on an avocado.Lunch - steamed zucchini seasoned with cream, a portion of chicken.Dinner - cabbage roll made of ground beef, 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 - fried mushrooms with cheese, green salad.Dinner - fish stew.
- Thursday.Breakfast - cheesecake.Lunch - chicken soup, boiled egg.Dinner - pork chop, kefir.
- Friday.Breakfast - sandwich with ham and cheese.Lunch - mushroom soup, chicken meatballs.Dinner - zucchini pancakes, a piece of hard cheese.
- Saturday.Breakfast - he snapped.A handful of nuts for a snack.Lunch - fish soup, vegetable stew.Dinner - boiled beef, cabbage salad.
- Sunday.Breakfast - sandwich with butter and salmon.Lunch - fried chicken, apple.Dinner - fish steak, yogurt.
This is a sample menu, you can modify it yourself.If your imagination is really bad, then consult a nutritionist.It will give you practical recommendations.
Recipes for weight loss on the keto diet
Recipes for delicious and easy-to-prepare meals:
- Salad with cottage cheese.You will need 100 g of cottage cheese, 2 tsp.flax and sesame seeds, a handful of spinach.Place the greens in the bottom of the pot, then add the rest of the ingredients.You can add 1 tbsp.l.sour cream.
- Vegetable stew with chicken.Only approved vegetables can be used for the food.In our case, this is zucchini, cabbage, some carrots and onions.Chop the vegetables, add fried chicken fillet, season with herbs and olive oil, and simmer for 1 hour.
- Lazy Cabbage Rolls.Prepare the minced meat - any minced meat, grated carrots, onions and cabbage, passed through a meat grinder.Shape the cabbage rolls, place them on a baking sheet lined with baking paper and bake for 40-60 minutes.
Lose weight so your health is minimal.Use only safe products.Do not use capsules for weight loss because they cause enormous damage to the body.