What is a keto diet?Help lose weight?What are its advantages over 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 rejection of carbohydrates and the inclusion of a large number of fats and proteins in the diet.At first glance, high -fat nutrition contradicts the idea of losing weight in general and common sense.After all, fats can cause violations in the work of the heart and blood vessels.In addition, fatty foods are caloric, is it possible to lose weight if you only eat it?
More than 20 scientific research is dedicated to the study of these issues, as well as the experience and practice of thousands of people in different countries.The keto diet works and helps reduce weight without hunger.
But it is important to keep in mind that there are not many years of observation of people's state of health on the keto diet.Studies cover a period of several months and cannot talk about how safe is the long -term ketone diet.
Ceto diet: What is it?
Keto Diet is a rejection of products that contain carbohydrates and their replacement with a high fat content.The proportion of fats in the diet must be 60-75%, the remaining part is full of proteins: 25-30%of the diet and no more than 5%of the total food consumption, make up carbohydrates.
Such diet is not natural for the body used to obtain energy from carbohydrate food.The body has to adapt to the new nutritional conditions, for which it is looking for an "alternative source" of energy.Such is your own adipose tissue.
By dividing fats, the body produces ketones that supply energy to cells.This process is called ketosis, so the name of the diet occurred.
Characteristics of the keto diet
The ketogenic diet provides rapid weight loss for two reasons:
- It reduces the level of hunger hormones, therefore, suppresses appetite;
- Break the fats in the body, reduce the volume and weight of the body.
Fatty foods are very satisfactory, so there is no feeling of hunger in the diet keto, there is no need to count the calories and persuade to eat less.This happens naturally, because eating fatty products is very difficult.At the same time, changes are produced in the body:
- Blood sugar decreases;
- Insulin production is reduced;
- The sensitivity of insulin cells increases.
These advantages allow you to recommend a diet to people with pre -aibet, a state in which the level of blood glucose already increases, but the operation of the pancreas has not yet been affected.
The keto diet has other health benefits:
- It reduces the risk of developing certain types of cancer, suppressing weak cells as a result of oxidative stress;
- Reduce the manifestations of acne and acne, changing the balance of intestinal bacteria;
- It supports the work of the heart and blood vessels, since it introduces healthy fats that improve the cholesterol profile in the diet;
- Improves brain function;
- reduces the risk of seizures for epilepsy;
- Normalize hormonal background in women with symptoms of ovarian polycystic syndrome.
Finally, this diet is effective in weight loss.Compared to low air diets, Ketonovo accelerates weight loss 2-3 times, which is confirmed by the investigation of experts from the United States and Britain.The rapid weight loss together with the healing of the body caused this nutrition plan to be popular in Europe and the United States.
Keto diet: what can and cannot eat
The diet base is protein foods with a high fat and necrany vegetable content.Permitted:
- Meat - beef, pork, turkey, chicken;
- Fish with a high fat content: mackerel, salmon, tuna, herring;
- eggs;
- Oil, cream, cheese;
- Thermally unprocessed nuts and seeds;
- Vegetable oils are not refined first turn: sunflower, olive, coconut, linen;
- avocado;
- condiments: salt, dry spices;
- Nekrahmalic vegetables: pepper, tomatoes, cucumbers, green and onions, asparagus, cabbage, leafy vegetables.
Here are options for Ceto-Dieta dishes.
Breakfast. Bacon with eggs and tomatoes;omelet with onions, tomatoes, pepper and basil;protein cocktail;Avocado tortilla and goat cheese;yogurt without sugar with cocoa;Eggs with mushrooms;Castel with sunflower or pumpkin seeds.
Dinner. Chicken salad with feta cheese and olive oil;seafood salad with avocados;a handful of nuts and several slices of fat cheese;Meat steak with a vegetable salad;Windle with cheese and nuts.
Dinner. Salmon with a fresh vegetable salad;Albondigas with stewed vegetables and cheese;Pork huts under a cheese cortex with broccoli and garlic;Chicken with vegetables under creamy sauce;Eggs with bacon and cheese;White fish archives with eggs and spinach.
From the diet it is necessary to exclude products containing unhealthy carbohydrates and fats.Among them:
- Sweets: sweet desserts and drinks;
- cereals and products of them: cereals, pasta, bakery products;
- Legumas: beans, lentils, peas;
- fruits and berries, except strawberries, raspberries, blueberries;
- Root crops: potatoes, carrots, beet;
- You greet industrial production with the addition of sugar and preservatives;
- low fat products;
- Dietary sugar foods containing sugar alcohols and artificial sweeteners;
- Products with the content of processed vegetable fats, margarine, palm oil.
Subject to the diet, it cannot drink alcohol, since 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 the keto diet
The transition to the low carbohydrate diet is stress for the body, so in the first weeks the side effects can be observed.
Keto-ascending. A condition similar to a flu or a cold.It is manifested by an increase in fatigue, sleep deterioration, digestive discomfort.
-Lagripp arises during the body adaptation period to new nutritional conditions and does not require the correction of the diet.But its manifestations can be minimized if you eliminate carbohydrate products gradually, in a few weeks.
Constipation and swelling. Excess of protein products can cause alterations in the digestive system.To avoid this, try more fiber.Fresh vegetables and herbs are rich.
Foot cramps. The diet changes water and mineral balance in the body, due to which there may be a greater need for mineral salts.Site food more than usual.And take mineral additives with magnesium, potassium.
In some diseases, Ceto-Dieta is contraindicated.It cannot resort to it for people with type 1 diabetes, disorders of the digestive system and kidneys.It is not recommended for pregnant women and infants.In the presence of type 2 diabetes, hypoglycemia and heart disease about safety for their low carbohydrate diet, you must talk to the doctor.
Duration and results
The keto diet requires excluding carbohydrate products from the diet, many of which are useful, such as fruits, legumes and cereals.Their refusal can manifest itself by a deficiency of nutritious nutrients:
- Group B vitamins;
- Vitamin C;
- Anthocyanins with antioxidant effects;
- Sustainable starch is used for a healthy intestinal microflora.
Obviously, prolonged observance of keto-dietas has serious health risks.Therefore, it is recommended to strictly follow your diet for two or three months.After that, you must add useful carbohydrate products to the diet daily or occasionally, observing how weight continues to decrease.Ultimately, you will find its optimal balance of products that will help maintain weight in normal.