Fashion bloggers and great magazines everywhere are screaming about different weight loss methods: gluten-free diet, Kremlin, fresh juices, blood type and hundreds of others. You can argue as much as you want about the effectiveness of each method, but what’s the point if the main female question still remains “how to lose weight? ” Diet often has negative associations because it involves limitations and discomfort, but it’s hard to attribute a ketogenic diet to them. The keto diet is a diet rich in fats and proteins, and minimal in carbohydrates.
How does it work?
Our body is designed to receive energy for its work from carbohydrates (glucose). An alternative source of energy is the breakdown of fats, or so-called ketone bodies. When blood glucose is low (without carbohydrates this is inevitable), fat reserves are used. Absorbing them as fuel for the body and brain, extra inches begin to go away.
Therefore, the goal of the diet is to induce a metabolic state in which the amount of carbohydrates in the diet is reduced to a minimum and the amount of fat consumed is maximized.
Remember that any diet is stressful for the body and the body. When choosing a weight loss method, try to properly assess your health and fitness.
In 2016, the results of a study were published in which scientists and medical professionals studied the effects of a low-carbohydrate diet on the body and risk factors for cardiovascular disease. It was concluded that subjects on a low-carbohydrate diet lost significantly more pounds than those who continued to consume carbohydrates. The other side of the coin was that weight loss was associated with increased cholesterol, which is not good for health.
Today, there are a large number of techniques aimed at reducing one of the BJU indicators. The leader of the last few years can be called the Ducan diet - a dietary protein system consisting of four phases. It is up to you which way to choose.
What is ketosis?
This is the state of the body when ketone bodies or ketones become the main source of energy. In order for the body to start working in this mode, it is necessary to observe a carbohydrate fast for 3-4 days and then switch to one of the appropriate types of keto diet.
Types of keto diets
Classic.This is a low carb and low fat diet. In fact, the whole article is dedicated to its classic version, in which the ideal ratio is BJU: 75% fat, 20% protein and 5% carbohydrates.
Cyclic keto diet. In this case, it means a change of 5 days with strict adherence to the diet and 2 days of the so-called "cheat meal", when the consumption of 400-500 g of carbohydrates per day is allowed, which enables the renewal of glycogen stores.
This option is most often used before or during increased and intense sports loads. This diet helps speed up metabolism, burn residual fat and gain lean muscle mass. Many nutritionists insist that a proper diet should be balanced, so they prefer the above diet options.
Targeted keto diet.Suitable for professional athletes, most often used by bodybuilders. In this case, it is allowed to consume carbohydrates an hour and a half before the start of training. This type of ketogenic diet allows you to replenish glycogen stores so that you do not become exhausted and at the same time do not get out of ketosis.
Positive and negative aspects of the keto diet
Pros:
- With a ketogenic diet, there are no dramatic changes in diet and artificial reduction of calories, which usually leads to the fact that after losing weight, the weight returns and sometimes increases.
- As a rule, the feeling of hunger disappears and endurance increases.
- The keto diet can help you lose weight fast. This is why public people often use it to prepare for emergency recordings or significant events.
- A diet low in carbohydrates is often preferred by people with insulin resistance and metabolic syndrome because they see excellent results and tackle chronic diseases. Lowering carbohydrates to a ketogenic level of 25-50 grams per day helps keep insulin levels lower and normal.
- The keto diet is also recommended as a drug-free medication for difficult-to-control childhood epilepsy. This is evidenced by research from 2016.
- It can be useful for losing excess fat and improving the general condition for people with type 2 diabetes. This was reflected in a foreign study from 2018, in which 2. 5 thousand people participated. Some of the respondents had a low-carbohydrate diet, while others ate a more balanced diet. The study focused on glycemic control. Through systematic observations, analyzes and comparisons, the scientists came to the conclusion that the keto diet has a beneficial effect on the body and that it can be used as part of an individual treatment plan, under the supervision of a doctor.
Against:
- The most common side effects are constipation, mildly low blood sugar or upset stomach.
- A rare diet low in carbohydrates can lead to kidney stones or high levels of acid in the body (acidosis).
- Other side effects may include “keto flu, ” which includes headache, cold, sometimes fever, weakness, irritability, and bad breath. When your body burns fat stores, it burdens the kidneys and also increases the level of ammonia in the blood.
- Poor diet and lack of balance. Because carbohydrate intake is minimized, significant restrictions on food intake appear.
- Many people notice that initially there is general weakness of the body, lethargy and drowsiness.
- Ketone bodies are quite toxic to the body, so it is important that you do not try your luck and seek professional advice from a nutritionist or doctor who will observe you during weight loss.
Contraindications
Who should avoid the keto diet?
- People with liver and kidney disease, high cholesterol and metabolic disorders.
- Diabetics are advised to experiment with diet only under medical supervision.
- Pregnant and breastfeeding women.
What to eat and drink on the keto diet? What foods can you eat?
Unprocessedmeat, ie without the process of salting, canning, smoking, etc. Suitable are pork, lamb, beef, duck, fatty parts of chicken and turkey, bacon and lard. Refrain from sausages and sausages.
Fish and seafood. Salmon, salmon, saury, sardines, mackerel, herring and any seafood are excellent. Avoid breading in cooking, as it contains carbohydrates.
Eggs. Eat in any form: boiled, stuffed, fried in butter, scrambled eggs, etc.
Vegetables growing above the ground. Favorites include cauliflower, cucumber, asparagus, avocado, broccoli, spinach, green beans and zucchini. Say goodbye to root vegetables: potatoes, beets, onions, carrots, celery roots, etc. Use olive oil or butter for cooking.
Dairy products: cottage cheese, butter, cheese, cream, sour cream. The main condition is that they must be bold.
Nuts. Good for a snack other than cashews. It is better to exclude this type due to its high carbohydrate content.
Oils and fats.If we are talking about vegetable oils, then give preference to olive. Coconut is also very popular, which can significantly diversify the range of food flavors.
What to drink?
During a keto diet it is important to drink plenty of water, water helps to remove toxins in the body.
A 2015 study found that replacing diet drinks with water after a main meal can lead to greater weight loss and improve insulin resistance.
Remove all carbonated juices and juices, energy drinks and smoothies, and beer.
What to drink except water? Coffee and tea without sweeteners, and wine is the least harmful in terms of carbohydrate content.
What foods to avoid?
First of all, you have to gather all your will in your hand and give up what attracts you the most: sweets, candies, cakes, cookies, chocolate bars, donuts and breakfast cereals. A sugar-free diet has long been popular among women around the world, removing simple carbohydrates and refined sweeteners, which helps reduce the risk of heart disease.
Starchy foods: bread, pasta, rice, corn, potatoes, peas, chips, cereals, muesli and so on. If you see the word “whole grain, ” return the item to the shelf.
Legumes, avoid beans and lentils first.
Try not to drink milk and say goodbye to latte (contains 18 grams of carbohydrates), avoid low-fat yogurt.
For fruits and berries, the best choices are raspberries, strawberries, blueberries, watermelons and melons. Bananas, grapes, mangoes, pears, apples and kiwis can spoil carbohydrate statistics.
One smart person said that “losing weight without restricting food is the same as overcoming laziness without getting up from the couch. ” Expect hard work and a change in eating habits.
Example of the keto menu for the week
To diversify your diet and achieve your goals, you will need to love to cook. What can be the food during the week?
Monday
- Breakfast: scrambled eggs with ham, cheese and spinach.
- Lunch: chicken soup and vegetable salad topped with natural mayonnaise.
- Dinner: roasted fish with vegetables (green beans and greens) and brown rice.
Tuesday
- Breakfast: scrambled eggs with grated cheese and steamed fish cakes.
- Lunch: tuna salad with a mixture of avocado and lettuce, seasoned with olive oil or natural mayonnaise.
- Dinner: vegetable stew with meat.
Wednesday
- Breakfast: boiled eggs and toast with cream cheese and avocado.
- Lunch: meat borscht.
- Dinner: seafood salad and cauliflower pancakes.
Thursday:
- Breakfast: 2 eggs and asparagus fried in butter.
- Lunch: mashed soup and vegetable salad.
- Dinner: Mushroom casserole.
Friday:
- Breakfast: sandwich with smoked salmon and avocado.
- Lunch: fish soup.
- Dinner: frittata with fresh spinach.
Saturday
- Breakfast: omelette with mushrooms and cheese.
- Lunch: boiled chicken with hummus and lettuce.
- Dinner: cabbage salad and roasted turkey with cream cheese sauce.
Sunday
- Breakfast: mushroom casserole.
- Lunch: chicken soup.
- Dinner: Avocado cutlet with beans fried in butter.
Conclusion: the more people, the more weight loss methods. A ketogenic diet is a short-term diet that focuses on weight loss rather than health benefits. The results of clinical studies examining the effect of a ketogenic diet are controversial, so this should be practiced for no more than a few months and under the supervision of a physician.