Good day, dear readers.If you want to get rid of excess weight, but do not want to undergo grueling 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 show 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 nutrition in which the consumption of carbohydrates and proteins is significantly reduced, but the intake of fats is increased.BZHU can look like this - 10%:80%:10%.
Essentially, keto is a type of no-carb or low-carb diet.Its main purpose is to achieve ketosis, that is, a state of carbohydrate starvation of the cells.But is this harmful to health?Yes, ketosis is undesirable because it has its side effects, but if you control it, you can benefit from it.Also, the state of ketosis is more common for the body than, say, overeating, because 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 is the weight loss process going?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 of them on a weight loss diet).He looks for alternative sources of "fuel" and begins ketosis.As a result, fat is used for energy.With the beginning of the keto diet, they are no longer stored "in reserve" but are actively broken down, which is necessary for someone who is losing weight.
Note!Ketosis begins on the second day of a no-carb diet.To achieve results in weight loss, you must stick 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 originally developed to treat epilepsy, but later began to be used to treat other diseases, in particular neurological and psychiatric:
- multiple sclerosis;
- Alzheimer's disease;
- autism;
- Parkinson's disease;
- depression;
- schizophrenia.
- insulin resistance;
- hormonal imbalance related to estrogen, progesterone and prolactin;
- deficiency of fat-soluble vitamins
Clinical studies have proven the effectiveness of the diet even in the fight against cancer.
Contraindications
The keto diet was originally 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.Instead of benefit, you can harm the body.
Therefore, 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, the doctor may even prescribe a test to determine the level of ketone bodies in the blood.High values are dangerous for health and are an indication to stop the diet.
An absolute contraindication for a keto diet is:
- a state of immunodeficiency;
- kidney diseases;
- serious chronic gastrointestinal diseases;
- pregnancy;
- breastfeeding.
To avoid unpleasant surprises, those who are 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 finding out about them in advance to avoid disappointment later.
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 fairly high calorie content of food, there is no feeling of hunger and the likelihood of nervous breakdowns is reduced;
- You can stay on a keto diet for a long time, it does not harm your health;
- the obtained result remains forever (if you constantly adhere to proper 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 cons.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 likely:
- weakness;
- headache;
- reduced mental abilities;
- exacerbation of pancreatitis.
It is necessary to understand that the keto diet cannot meet the body's normal need for nutrients because the ratio of BJU is disturbed.But all this is possible if the BJU ratio is 10/80/10%.An unbalanced diet can lead to health problems.Because of the high fat content, liver dysfunction is likely, and the deficiency of dietary fiber obtained from vegetables and fruits leads to gastrointestinal upset.
But!The last mini survey 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 on this, watch the video later in the article!
Girls, more 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 by how much can you lose weight?The forecasts are promising.Even if you do nothing and maintain the same caloric 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.If he starts going to the gym and also reduces his calorie intake, the weight will drop like a breeze.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 have no 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 - sea fatty;
- seafood - mussels, shrimps, 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;
- fruits - avocados, citrus fruits, apples.
The regimen can be left the same, three or four meals a day are suitable, but the last meal should be no later than 2-3 hours before bedtime.Portion sizes should also be reduced, but the amount of liquid you drink should reach 1.5 liters per day.
Foods high in carbohydrates are prohibited.List of what not to eat:
- fruits (except those allowed);
- vegetables with a 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 sugary drinks.
When consuming fruits and vegetables, the daily dose of carbohydrates should not exceed 20-50 g.
Weekly menu
When drawing up 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:
- MondayBreakfast - 2 eggs boiled or fried in sunflower oil.You can eat avocado.Lunch - stewed zucchini seasoned with cream, a portion of chicken.Dinner - cabbage rolls made from beef mince, fermented baked milk.
- Tuesday.Breakfast - cottage cheese with sour cream.Lunch - fish soup, salad with carrots, grated cheese and walnuts.Dinner - stew.
- Wednesday.Breakfast – omelette with ham.Lunch - mushrooms baked with cheese, green salad.Dinner - fish stew.
- Thursday.Breakfast - cheesecakes.Lunch - chicken broth, boiled egg.Dinner - pork steak, kefir.
- Friday.Breakfast – sandwich with ham and cheese.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, cabbage salad.
- Sunday.Breakfast - sandwich with butter and salmon.Lunch – roast chicken, apple.Dinner - fish cutlets, yogurt.
This is a sample menu, you can make your own adjustments.If your imagination is very 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 meals:
- Cottage cheese salad.You will need 100 g of crumbly cottage cheese, 2 tsp.flax and sesame seeds, a handful of spinach.Place the greens in the bottom of the dish, then add the rest of the ingredients.You can add 1 tbsp.l cream.
- Vegetable stew with chicken.Only permitted vegetables are used for the dish.In our case, these are zucchini, cabbage, some carrots and onions.Cut the vegetables, add fried chicken fillet, season with herbs and olive oil, simmer for 1 hour.
- Lazy tinsel.Prepare minced meat - any type of minced meat, grated carrots, onions and cabbage, ground through a meat grinder.Form cabbage tinsel, place on baking paper and bake for 40-60 minutes.
Lose weight with minimal harm to your health.Use only safe products.Do not use weight loss capsules as they cause enormous harm to the body.