What is a keto diet?Is it helping to lose weight?What is the advantage of other weight loss plans?And what are the negative effects you need to know before contacting it?
Keton diet is a popular weight loss plan based on complete rejection of carbohydrates and the entry of large amounts of fat and protein in the diet.At first glance, high nutrition -Fat contradicts the idea of losing weight in general and intellect.After all, fat can cause a violation of heart and blood vessels.In addition, fatty foods are calories, is it possible to lose weight if you just eat?
More than 20 scientific research is dedicated to studying 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 starving.
But it is important to take into account that years of observation of the health of the people on the diet of keto does not exist.Studies cover a few months and are unable to talk about how to safe the ketone diet in the long run.
Keto diet - what is
Keto diet is a rejection of products containing carbohydrates and their replacement with high fat content.The fat parts in the diet should be 60-75%, the remaining parts are filled with protein-25-30%of the diet, and no more than 5%of the total food consumption forms carbohydrates.
Such a diet is not natural for the body used to obtain energy from carbohydrate foods.The body should adapt to the new nutritional conditions, in which it seeks "alternative sources" of energy.This is the adipose tissue itself.
By separating the fat, the body produces ketones that provide energy to the cell.This process is called ketosis, which is why the name of the diet occurs.
Features -The feature of a keto diet
Ketogenic diet gives a quick weight loss for two reasons:
- reducing hormone levels that stimulate hunger, thus suppressing appetite;
- It breaks down fat in the body, reducing the amount and weight.
Fat foods are very satisfying, so there is no hunger in keto-diet, no need to calculate calories and persuade yourself to eat less.This happens naturally, because eating too much fat product is very difficult.At the same time, changes occur in the body:
- blood sugar decreases;
- Insulin production is reduced;
- Cell sensitivity to insulin increases.
This advantage allows you to recommend diet keto to people with pre -Aibet -a condition in which blood glucose levels have increased, but the pancreatic function has not been affected.
Keto diet has other health benefits:
- reducing the risk of developing certain types of cancer, suppressing weak atypical cells due to oxidative stress;
- reducing the manifestations of acne and acne, altering the balance of intestinal bacteria;
- support heart and blood vessels, as it introduces healthy fats that increase cholesterol profile into the diet;
- improve brain function;
- reduce the risk of seizures for epilepsy;
- Normalizing hormone background in women with symptoms of ovarian polycystic syndrome.
Finally, this diet is effective in weight loss.Compared to the low air diet, Ketonovo accelerated weight loss 2-3 times, certified by expert research from the United States and Great Britain.The rapid weight loss with the body's healing makes this nutritional plan popular in Europe and the United States.
Keto Diet: What can and cannot eat
The basis of diet is a protein food with high fat content and vegetables -necrane.Authorized:
- meat - beef, pork, turkey, chicken;
- Fish with high fat content - macarel, salmon, tuna, herring;
- eggs;
- oil, cream, cheese;
- nuts and thermal seeds are not processed;
- Vegetable oils -ssmy is the first spin of imperfect - sunflower, olive, coconut, linen;
- avocado;
- seasoning - salt, dried spices;
- Necrahmalic vegetables - bell peppers, tomatoes, cucumbers, green and onions, asparagus, cabbage, vegetables.
Here are the options for keto-diet dishes.
Breakfast. Bacon with eggs and tomatoes;omelets with onions, tomatoes, pepper and basil;protein cocktail;Omelets with avocado and goat cheese;yogurt without sugar with cocoa;eggs with mushrooms;Cottage cheese with sunflower or pumpkin seeds.
Dinner. Chicken salad with feta cheese and olive oil;Seafood salad with avocado;a handful of nuts and some pieces of fat cheese;beef steak with vegetable salad;Windle with cheese and nuts.
Dinner. Salmon with fresh vegetable salads;meatballs with vegetables and boiled cheese;pork under the crust of cheese with broccoli and garlic;chicken with vegetables under creamy sauce;eggs with bacon and cheese;White fish files with eggs and spinach.
From the diet it is necessary to exclude products containing carbohydrates and unhealthy fats.Between them:
- Sugar -gula - dessert and sweet drinks;
- cereals and products from them - cereals, pasta, bread products;
- beans - nuts, lentils, nuts;
- fruits and berries, except strawberries, raspberries, blueberries;
- Root crops - potatoes, carrots, beets;
- industrial production sauce with the addition of sugar and preservatives;
- low dairy products;
- Sugar diets containing sugar alcohol and artificial sweeteners;
- Products with processed vegetable fat content, margarine, palm oil.
Subject to your diet, you cannot drink alcohol, as it violates the ketosis process.In addition, most alcoholic beverages are rich in carbohydrates, which are excluded in this regard.
Side effects and contraindications of keto diet
The transition to a low diet -Carbohydrate is pressure for the body, so in the first week of side effects can be observed.
Keto-gripp. A condition similar to a flu or a cold.It is characterized by increased fatigue, sleep disorders, digestive discomfort.
-Gripp arises during the body's adjustment period to new nutritional conditions and does not require dietary correction.But the manifestation can be minimized if you gradually produce carbohydrate products, within a few weeks.
Constipation and bloating. Excessive protein products can cause disruption in the digestive system.To avoid this, try eating more fiber.Fresh vegetables and rich herbs in it.
Foot cramps. The diet changes the balance of water and minerals in the body, where there may be an increase in mineral salt requirements.Site food is more than usual.And take mineral additives with magnesium, potassium.
In some diseases, keto-diets are contraindicated.You cannot turn to people with type 1 diabetes, disruption of the digestive system and kidney.It is not recommended for pregnant and nursing women.With the presence of type 2 diabetes, hypoglycemia and heart disease about safety for your low carbohydrate diet, you need to talk to your doctor.
Duration and revenue
Keto diets require excluding carbohydrate products from diets, which are mostly useful, such as fruits, legumes and cereals.Their refusal can be manifested by the lack of nutrients:
- Vitamin Group B;
- Vitamin C;
- Antocyanin with antioxidant effects;
- Sustainable starch works for healthy intestinal microflora.
Obviously, prolonged maintenance of keto-diets is taking serious health risks.Therefore, it is recommended to follow its diet for two to three months.After that, you need to add useful carbohydrate products to your diet daily or from time to time, observe how weight loss continues.In the end, you will find the balance of your optimal product that will help maintain normal weight.