What is Keto diet?Does it help to lose weight?What are its advantages over other weight loss plans?And what negative effects do you need to know before you contact it?
Keton Diet is a popular weight loss plan based on the complete rejection of carbohydrates and the inclusion of a large amount of fat and protein in the diet.At first glance, eating high fat content is contrary to the idea of weight loss in general and common sense.After all, fats can cause disorders of the heart and blood vessels.In addition, fatty food is caloric, is it possible to lose weight if you only eat?
More than 20 research is dedicated to the study of these issues, as well as the experience and practice of thousands of people in different countries.Keto Diet works and helps to lose weight without hunger.
But it is important to take into account that many years of monitoring the health of the people of the keto diet do not exist.Studies cover a period of several months and cannot talk about how safe the ketone diet is in the long run.
Keto diet - what is that
Keto Diet is a refusal of products containing carbohydrates and their high fat replacement.The share of fat in the diet should be 60-75%, the rest is filled with proteins - 25-30%of the diet and not more than 5%of the total consumption of foods make up carbohydrates.
Such a diet is not natural for the body used to produce energy from carbohydrates.The body must adapt to the new conditions of nutrition, for which it is looking for an "alternative source" of energy.Such is his own adipose tissue.
By dividing fat, the body produces ketones that supply energy to cells.This process is called ketosis, which is why the name of the diet happened.
Keto diet characteristics
The ketogenic diet provides rapid weight loss for two reasons:
- Reduces the level of hunger hormones, thus suppressing appetite;
- It breaks down fat in the body, reduces the volume and weight of the body.
Fatty foods are very satisfying, so there is no feeling of hunger for the keto diet, you do not need to count calories and to be convinced to eat less.This happens naturally because overeating fatty products is very difficult.At the same time, changes in the body occur:
- Blood sugar decreases;
- Insulin production has been reduced;
- The sensitivity of the cells to insulin increases.
These advantages allow you to recommend a keto diet to people with pre -Aibet - a condition in which the blood glucose level has already been increased, but the functioning of the pancreas has not yet been impaired.
Keto diet has other health benefits:
- Reduces the risk of developing certain cancers, suppressing weak atypical cells as a result of oxidative stress;
- Reduces the manifestations of acne and acne, changing the balance of intestinal bacteria;
- Maintains the work of the heart and blood vessels as it introduces healthy fats that improve the cholesterol profile in the diet;
- Improves brain function;
- Reduces the risk of seizures for epilepsy;
- Normalizes the hormonal background in women with symptoms of polycystic ovarian syndrome.
Finally, this diet is effective in weight loss.Compared to low-air diets, ketone accelerates weight loss 2-3 times, which is confirmed by research by US and UK experts.Rapid weight loss along with the healing of the body has made this eating plan popular in Europe and the United States.
Keto diet: what can and cannot eat
The basis of the diet is protein foods high in fat and necrone vegetables.Allowed:
- Meat - beef, pork, turkey, chicken;
- High fat fish - mackerel, salmon, tuna, herring;
- eggs;
- oil, cream, cheese;
- Nuts and seeds thermally untreated;
- Vegetable oils are unrefined first rotation - sunflower, olives, coconuts, underwear;
- avocado;
- spices - salt, dried spices;
- Nekrahmalic vegetables - Belp Pepper, tomatoes, cucumbers, green and onions, asparagus, cabbage, leafy greenery.
Here are ket-diet options.
Breakfast. Bacon with eggs and tomatoes;Omelet with onions, tomatoes, black pepper and basil;protein cocktail;Avocado omelette and goat cheese;yogurt without sugar with cocoa;mushroom eggs;Sunflower or pumpkin seed cottage cheese.
Dinner. Chicken salad with feta cheese and olive oil;Seafood salad with avocado;a handful of nuts and a few slices of fat cheese;beef steak with vegetable salad;Windle with cheese and nuts.
Dinner. Salmon with fresh vegetable salad;meatballs with stewed vegetables and cheese;pork chops under cheese with broccoli and garlic;Chicken with vegetables under creamy sauce;eggs with bacon and cheese;White fish files with egg and spinach.
From the diet it is necessary to exclude products containing carbohydrates and unhealthy fats.Among them:
- Sweets - desserts and sweet drinks;
- cereals and products of them - cereals, pasta, bakery products;
- Legumes - beans, lentils, peas;
- fruits and fruits, with the exception of strawberries, raspberries, blueberries;
- Root crops - potatoes, carrots, beets;
- Industrial production sauces with the addition of sugar and preservatives;
- low -fat dairy products;
- Sugar foods containing sugar alcohols and artificial sweeteners;
- Products with the content of processed vegetable fats, margarine, palm oil.
Subject to diet, you cannot drink alcohol as it disrupts the process of ketosis.In addition, most alcoholic beverages are rich in carbohydrates that are excluded in this regard.
Side effects and contraindications to Keto diet
The transition to a low carbon diet is a stress for the body, so side effects can be observed in the first weeks.
Keto-Grip. A condition similar to the flu or cold.It is manifested by increased fatigue, sleep damage, digestive discomfort.
-Grip occurs during the period of adaptation of the body to new conditions of nutrition and does not require correction of the diet.But its manifestations can be minimized if you gradually remove carbohydrate products within a few weeks.
Constipation and bloating. Excess protein products can cause disorders of the digestive system.To avoid this, try to eat more fiber.Fresh vegetables and herbs are rich in it.
Legs spasms. The diet changes the balance of water and mineral in the body, which is why there may be increased need for mineral salts.Food on the site more than usual.And take mineral supplements with magnesium, potassium.
In some diseases, the keto-diet is contraindicated.You cannot contact it for people with type 1 diabetes, digestive and kidney disorders.Not recommended for pregnant and lactating women.In the presence of type 2 diabetes, hypoglycaemia and heart disease about safety for a low carbohydrate diet you should talk to your doctor.
Duration and results
Keto Diet requires the exclusion of carbohydrate products from the diet, many of which are useful, such as fruits, legumes and cereals.Refusal can be manifested by nutrient deficiency:
- B vitamins;
- Vitamin C;
- Anthocyanins with antioxidant effects;
- Sustainable starch serves as a healthy intestinal microflora.
Obviously, prolonged observance of keto-diet carries serious health risks.Therefore, it is recommended to follow your diet for two to three months.You should then add useful carbohydrate products to the diet every day or from time to time, watching how the weight continues to reduce.In the end, you will find your optimal product balance, which will help maintain weight in normal.