Good day, dear readers.If you want to get rid of excess weight, but do not want to follow exhausting diets, then you should 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 lowers not only sugar, but also cholesterol?Haven't you heard 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 most of your favorite dishes - meat, fish, seafood.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 type of dietary food in which the consumption of carbohydrates and proteins is significantly reduced, but the intake of fat increases.BZHU can look like this - 10%:80%:10%.
Basically, keto is a type of no-carb or low-carb diet.Its main goal is to achieve ketosis, that is, a state of carbohydrate starvation of the cells.But is this harmful to health?Yes, ketosis is an undesirable phenomenon, as it has its own side effects, but if you control its flow, you can benefit from it.Moreover, 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, 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 them.With a sharp reduction in the consumption of carbohydrates, the level of glucose in the blood 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).It seeks alternative sources of "fuel" and begins ketosis.As a result, fats are used for energy.By starting the keto diet, they are no longer stored "in reserve" but are actively broken down, which is needed by someone who is losing weight.
Note!Ketosis begins on the second day of a no-carb diet.To achieve weight loss results, you must adhere to 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 initially 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 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.
This is why the diet should not be used without consulting a doctor.He will show you how to start eating right with as little harm to your health as possible.
Note!During the diet, the doctor can also 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:
- the state of lack of immunity;
- kidney diseases;
- severe chronic gastrointestinal diseases;
- pregnancy;
- breastfeeding.
To avoid unpleasant surprises, those who lose weight should definitely check their health before going on a diet.
The good and the bad
The keto diet for weight loss has advantages and disadvantages.It is worth learning about them in advance to avoid disappointment later.
Let's start with the advantages.There are quite a few of them:
- the diet does not undergo significant changes, the menu changes, but not much;
- due to the fairly high caloric content of food, there is no feeling of hunger and the likelihood of nervous breakdowns is reduced;
- You can stay on the keto diet for a long time, it does not harm your health;
- the result obtained remains forever (if you constantly adhere to the right diet).
- 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 the 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, then the following complications are possible:
- weakness;
- headache;
- decrease in mental abilities;
- exacerbation of pancreatitis.
It is necessary to understand that the keto diet cannot meet the body's normal need for nutrients, as the ratio of BJU is interrupted.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, there may be liver dysfunction and the lack of dietary fiber obtained from vegetables and fruits leads to gastrointestinal disturbances.
But!The ultimate mini-study in a group of up to 100 people.and for six months on a ketogenic diet showed:
- Weight loss.
- Decreased blood glucose.
- Reduction of bad cholesterol.
For more details about this, watch the video later in the article!
Girls, the largest 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 weight can you lose?The forecasts are promising.Even if you do nothing and keep the same amount of calories, but eat according to the principle of the keto diet, then in 3 months you can lose 10 kg.But this is not the maximum.
The result depends on the person's weight loss.If he starts going to the gym and also reduces his calorie intake, the weight will fly away.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!With a keto diet, all strength sports and excessive physical activity are prohibited, as 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 - with sea oil;
- seafood - mussels, shrimp, squid;
- eggs;
- 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;
- fruit – avocado, citrus, apple.
The regime can be left the same, it will happen three or four meals a day, 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 liquids you drink should reach 1.5 liters per day.
Foods with a lot of carbohydrates are prohibited.List of what not to eat:
- fruit (except those allowed);
- vegetables with high starch content;
- dried fruits;
- 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 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 may look like this:
- Monday.Breakfast – 2 boiled or fried eggs in sunflower oil.You can eat an avocado.Lunch – boiled zucchini seasoned with cream, a piece of chicken.Dinner - cabbage rolls made from minced beef, baked fermented milk.
- Tuesday.Breakfast - cottage cheese with sour cream.Lunch – fish soup, carrot salad, grated cheese and nuts.Dinner - stew.
- Wednesday.Breakfast – omelette with bacon.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 soup, chicken meatballs.Dinner - pancakes with zucchini, a piece of hard cheese.
- Saturday.Breakfast – scrambled eggs.A handful of nuts for a snack.Lunch - fish soup, vegetable stew.Dinner - boiled beef, cabbage salad.
- on sunday.Breakfast – a sandwich with butter and salmon.Lunch – baked chicken, apple.Dinner - fish cakes, yogurt.
This is a sample menu, you can make your own adjustments.If your imagination is really bad, then you should consult a nutritionist.He will give practical recommendations.
Recipes for weight loss on a keto diet
Recipes for delicious and easy to prepare dishes:
- Cottage cheese salad.You will need 100 g of crumbled cottage cheese, 2 tbsp.flax and sesame seeds, a handful of spinach.Place the greens at the bottom of the bowl, then add the remaining ingredients.You can add 1 tbsp.l.sour cream.
- Vegetable stew with chicken.Only allowed vegetables are used for the dish.In our case, these are zucchini, cabbage, some carrots and onions.Cut the vegetables, add the fried chicken fillet, season with herbs and olive oil, cook for 1 hour.
- Lazy cabbage rolls.Prepare minced meat - any type of minced meat, grated carrots, onions and cabbage through a meat grinder.Form cabbage rolls, place on a baking sheet 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 great harm to the body.