What is keto diet?Does it help lose weight?What is its advantages compared to other weight loss plans?And what negative effects do you need to know before contacting it?
Keton diet is a popular weight loss plan based on the complete refusal of carbohydrates and includes a large amount of fat and protein in the diet.At first glance, high nutrition contradicts the idea of weight loss in general and common sense.In the end, fat can cause violations in the work of the heart and blood vessels.In addition, fat foods are calories, can lose weight if you only eat it?
More than 20 scientific studies have been dedicated to research on 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 consider many years of observation of the health status of people in the keto diet does not exist.Studies include a period of several months and cannot talk about how safe ketone diet for a long time.
Keto diet - what it is
Keto diet is to reject products containing carbohydrates and their replacement with high fat content.The ratio of fat in the diet must be 60 matches 75%, the rest is filled with protein - 25-30%of the diet and no more than 5%of the total food consumption to create carbohydrates.
Such a diet is not natural for the body used to get the energy from carbohydrate food.The body must adapt to new nutritional conditions, which is looking for a replacement energy source of the Viking people.It is its own fat tissue.
By separating fat, the body produces ketone that provides energy for cells.This process is called ketosis, which is why the name of the diet occurs.
Characteristics of keto diet
Ketogen diet provides fast weight loss for two reasons:
- Reduce the level of hormones that stimulate hunger, thus preventing appetite;
- It disrupts fat in the body, reducing the mass and weight of the body.
Fat foods are very satisfied, so there is no hunger for keto-diet, no need to count calories and persuade themselves to eat less.This happens naturally, because eating too much fat products is very difficult.At the same time, changes occur in the body:
- blood sugar levels decreased;
- Insulin production is reduced;
- The sensitivity of cells with insulin increases.
These advantages allow you to propose a keto diet for people with Pre -Aibet - a state where blood sugar levels have been increased, but the activity of the pancreas has not been reduced.
Keto diet has other health benefits:
- Reducing the risk of developing some types of cancer, preventing typical cells weak due to oxidation stress;
- Reducing the manifestations of acne and acne, changing the balance of intestinal bacteria;
- Support the work of the heart and blood vessels, because it put healthy fats to improve cholesterol records into the diet;
- Improve brain function;
- Reduce the risk of seizures for epilepsy;
- Normalization of hormones in women with symptoms of polycystic syndrome.
Finally, this diet is effective in losing weight.Compared to low air diet, Ketonovo accelerates weight loss 2-3 times, confirmed by experts' research from the United States and the United Kingdom.Fast weight loss along with the healing of the body has made this nutrition plan popular in Europe and the United States.
Keto diet: what can and cannot eat
The basis of a diet is a high -fat protein food and necrotic vegetables.Allow:
- Meat - beef, pork, turkey, chicken;
- Fish has high fat content - mackerel, salmon, tuna, herring;
- egg;
- oil, cream, cheese;
- Nuts and seeds have not been treated heat;
- The first non -refined vegetable oil - sunflower, olive, coconut, linen;
- butter;
- Spices - salt, dry spices;
- Nekrahmalic 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;Eggs coated with onions, tomatoes, pepper and basil;Protein cocktail;Eggs coated with butter and goat cheese;Yogurt has no sugar with cocoa;Eggs with mushrooms;Cheese of painting with sunflower or pumpkin seeds.
Dinner. Chicken salad with Feta cheese and olive oil;Seafood salad with butter;A small number of nuts and a few slices of fat cheese;Beef steak with a vegetable salad;Wind with cheese and nuts.
Dinner. Salmon with fresh vegetable salad;meatballs with stewed vegetables and cheese;Ribs under the shell of cheese with broccoli and garlic;Chicken with vegetables under cream sauce;Eggs with bacon and cheese;Files of white fish with eggs and spinach.
From diet, it is necessary to eliminate products containing carbohydrates and unfair fat.Among them:
- Sweets - desserts and sweet drinks;
- cereals and products from them - cereals, pasta, cake products;
- Types of beans - beans, lentils, peas;
- Fruits and berries, except strawberries, raspberries, blueberries;
- Root crops - potatoes, carrots, radish;
- Industrial production sauce with additional sugar and preservatives;
- Low dairy products;
- Food diet contains sugar and artificial sweeteners;
- Products with vegetable fat content, vegetable butter, palm oil.
According to the diet, you cannot drink alcohol, because it violates the ketosis.In addition, most alcoholic beverages are rich in carbohydrates, excluded in this matter.
Side effects and contraindications of keto diet
The switch to a low diet is tension for the body, so in the first weeks, the side effects can be observed.
Keto-Gripp. A condition similar to the flu or colds.It is shown by increasing fatigue, decreasing sleep, discomfort digestion.
-GRIPP arises during the body's adaptation time with new nutritional conditions and does not require a diet adjustment.But its manifestations can be minimized if you remove carbohydrate products gradually, within a few weeks.
Constipation and flatulence. Excess protein products can cause disturbance in the digestive system.To avoid this, try to eat more fiber.Fresh vegetables and herbs are very rich in it.
Foot cramps. The diet changes water and minerals in the body, so it can increase the demand for mineral salts.Food web site more than usual.And take mineral additives with magnesium, potassium.
In some diseases, keto-diet is contraindicated.You cannot switch to people with type 1 diabetes, digestive and kidney disorders.It is not recommended for pregnant women and nurses.With the presence of type 2 diabetes, hypoglycemia and heart disease for safe carb diet, you need to talk to your doctor.
Duration and results
Keto diet requires eliminating carbohydrates from diet, many of which are useful, such as fruits, beans and cereals.Their refusal can be manifested by the shortage of nutrients:
- B vitamins;
- Vitamin C;
- Antocyanin with antioxidant effect;
- Sustainable starch serves a healthy intestinal microflora.
Obviously, the prolonged compliance with keto-diets is at risk of serious health.Therefore, it is advisable to strictly follow its diet for two to three months.After that, you need to add useful carbohydrate products to your daily diet or over time, observe how weight is continued to decrease.Finally, you will find the optimal balance of products that will help maintain normal weight.