Good afternoon, dear readers.If you want to get rid of excess weight, but do not want to go on strenuous diets, you definitely need to read this article to the end.There is an interesting offer for you.This is a keto diet for weight loss.Did you know that recent studies have shown that this diet not only lowers sugar but also cholesterol?Haven't you heard that yet?Then it's time to find out about it, because this is a sure way to get rid of excess fat and significantly improve your health without giving up most of your favorite dishes - meat, fish, seafood.Interested in the offer?Then read on!
What kind of diet is this and who is it suitable for?
What is the Keto Diet?This is a form of dietary nutrition in which the consumption of carbohydrates and protein is significantly reduced, but the intake of fat is increased.BZHU could look like this – 10%:80%:10%.
Essentially, keto is a type of no-carb or low-carb diet.Its main goal is to achieve ketosis, a state of carbohydrate starvation of the cells.But is it harmful to your health?Yes, ketosis is an undesirable phenomenon as it has its own side effects, but if you control its course, you can benefit from it.In addition, the state of ketosis is more common for the body than, for example, overeating, since ketosis occurs at a certain stage of fasting, which, as we know, was more acceptable and familiar to our ancestors than eating five times a day.
Note!The keto diet is a safe alternative to fasting for weight loss that is also based on ketosis.
How does the weight loss process work?Carbohydrates are the main source of energy.All cells, including the brain, need them.With a sharp reduction in carbohydrate consumption, the level of glucose in the blood decreases, the body experiences an energy deficit (I wrote in more detail about carbohydrates, how much to eat per day and which ones on a weight loss diet).He looks for alternative “fuel sources” and ketosis begins.This means that fats are used to generate energy.With the start of the keto diet, they are no longer stored “in reserve” but are actively broken down, which is what someone who is losing weight needs.
Note!Ketosis begins on the second day of a no-carb diet.To achieve weight loss results, you need to stick to it for at least 3 months.
This diet is suitable for men and women who have problems not only with weight, but also with health.The keto diet is therapeutic.Initially it was developed for the treatment of epilepsy, but later it was also used in the treatment of other diseases, particularly neurological and psychiatric diseases:
- Multiple sclerosis;
- Alzheimer's disease;
- Autism;
- Parkinson's disease;
- Depression;
- Schizophrenia.
- insulin resistance;
- hormonal imbalance related to estrogen, progesterone and prolactin;
- Lack of fat-soluble vitamins
Clinical studies have also proven the effectiveness of the diet in the fight against cancer.
Contraindications
The keto diet was originally developed as a therapeutic technique to treat certain diseases.Its effectiveness is based on complex biochemical processes and if something goes wrong, the opposite effect is likely.Instead of benefit, you can harm the body.
For this reason, the diet should not be followed without consulting a doctor.He will tell you how to start eating right and do the least harm to your health.
Note!During the diet, the doctor may even prescribe a test to determine the level of ketone bodies in the blood.High levels are dangerous to health and an indication to stop dieting.
An absolute contraindication to the keto diet is:
- state of immunodeficiency;
- kidney disease;
- severe chronic gastrointestinal diseases;
- Pregnancy;
- Breastfeeding.
To avoid unpleasant surprises, those who want to lose weight should definitely check their health before starting a diet.
pros and cons
The keto diet for weight loss has advantages and disadvantages.It's worth finding out about this in advance to avoid disappointment later.
Let's start with the benefits.There are a few of them:
- the diet does not undergo significant changes, the menu changes, but not much;
- due to the relatively high calorie content of food, there is no feeling of hunger and the likelihood of nervous breakdowns is lower;
- You can stick to the keto diet for a long time, it will not harm your health;
- the result achieved lasts forever (if you constantly adhere to proper nutrition).
- Diet provides the body with the necessary fat-soluble vitamins, vitamin D (I wrote about the importance of the vitamin for immunity and bones), A, E (vitamin of youth) and K (normalizes blood clotting) for a long time.
Now we can talk about the disadvantages.Let's start with the fact that the weight decreases slowly.You shouldn't expect any significant changes in the first 2-3 weeks, but they will definitely happen.If you cut out carbohydrates altogether or suddenly switch to a diet, the following complications are likely:
- Weakness;
- Headache;
- reduced mental abilities;
- Worsening of pancreatitis.
One must understand that the keto diet cannot meet the body's normal nutrient needs because the BJU ratio is disrupted.However, all of this is possible if the BJU ratio is 10/80/10%.An unbalanced diet can lead to health problems.Due to the high fat content, liver dysfunction is likely, and a lack of fiber from vegetables and fruits leads to gastrointestinal distress.
But!The last mini-study in a group of up to 100 people.and had followed a ketogenic diet for six months:
- weight loss.
- Decreased blood sugar.
- Reduce bad cholesterol.
For more information, see the video further down in the article!
Girls, larger and longer-term studies have not yet been conducted, so we do not know how this diet affects the body over a long period of time!
What results can you achieve?
After how long and how much can you lose weight?The forecasts are promising.Even if you do nothing and maintain the same calorie intake, but eat according to the principle of the keto diet, you can lose 10 kg in 3 months.But that's not the maximum.
The result depends on the person losing weight.If he starts going to the gym while reducing his calorie intake, the weight will disappear in a flash.However, it is important not to overdo it;Sudden weight loss puts a lot of stress on the body, which can lead to health problems.
Important!On a keto diet, all weight training and excessive physical activity are prohibited because the muscles lack fuel.
Essential and prohibited products
The menu must contain dishes prepared from approved products.What can you eat?It is worth choosing products from the list:
- Meat – pork, beef, rabbit and poultry;
- lard, offal;
- Fish – marine oil;
- Seafood – mussels, shrimps, squid;
- eggs;
- Nuts – almonds, pistachios, walnuts;
- sunflower oil, olive oil;
- low-fat milk, butter, fermented milk products – cream, yogurt, kefir, cottage cheese, hard cheese;
- Vegetables – mushrooms, cucumbers, zucchini, cabbage, spinach, lettuce, greens;
- Fruits – avocados, citrus fruits, apples.
The regime can remain the same, three or four meals a day are enough, but the last meal should be taken no later than 2-3 hours before bedtime.The portion size should also be reduced, but the amount you drink should reach 1.5 liters per day.
Foods high in carbohydrates are prohibited.List of what not to eat:
- fruits (except those permitted);
- High starch vegetables;
- dried fruits;
- sugar, sweet fermented milk products;
- chocolate, sweets;
- flour products, cakes, pastries;
- Pasta;
- grain, bran;
- semi-finished products, fast food;
- sausages;
- alcoholic, carbonated and sweet drinks.
When eating fruits and vegetables, the daily dose of carbohydrates should not exceed 20-50 g.
Weekly menu
When drawing up a weekly menu, it is necessary to correctly calculate the BJU, since the effectiveness of the diet depends on this.To avoid feelings of hunger or apathy towards food, it is worth diversifying your diet and preparing new dishes.
The menu for every day could look like this:
- Monday.Breakfast – 2 eggs boiled or fried in sunflower oil.You can snack on an avocado.Lunch – stewed zucchini seasoned with cream, a portion of chicken.Dinner – cabbage rolls made from minced meat, fermented baked milk.
- Tuesday.Breakfast – cottage cheese with sour cream.Lunch – fish soup, salad with carrots, grated cheese and walnuts.Dinner - stew.
- Wednesday.Breakfast – Omelette with ham.Lunch – mushrooms baked with cheese, green salad.Dinner – fish stew.
- Thursday.Breakfast - cheesecake.Lunch – chicken broth, boiled egg.Dinner – pork chop, kefir.
- Friday.Breakfast – ham and cheese sandwich.Lunch – mushroom broth, chicken meatballs.Dinner – zucchini pancakes, a piece of hard cheese.
- Saturday.Breakfast – scrambled eggs.A handful of nuts as a snack.Lunch – fish soup, vegetable stew.Dinner – boiled beef, cabbage salad.
- Sunday.Breakfast – a sandwich with butter and salmon.Lunch – baked chicken, apple.Dinner – fish cutlets, yogurt.
This is a sample menu, you can make your own customizations.If your imagination is really bad, you should consult a nutritionist.He will give practical recommendations.
Recipes for losing weight on a keto diet
Recipes for delicious and easy-to-prepare dishes:
- Salad with cottage cheese.You will need 100 g of crumbly cottage cheese, 2 tsp.Flax and sesame seeds, a handful of spinach.Place the vegetables in the bottom of the bowl and then add the remaining ingredients.You can add 1 tbsp.l.Sour cream.
- Vegetable stew with chicken.Only approved vegetables are used in the dish.In our case these are zucchini, cabbage, some carrots and onions.Chop vegetables, add fried chicken fillet, season with herbs and olive oil, simmer for 1 hour.
- Lazy cabbage rolls.Prepare minced meat – any kind of minced meat, grated carrots, onions and cabbage chopped through a meat grinder.Form cabbage rolls, place on a baking sheet and bake for 40-60 minutes.
Lose weight with minimal harm to health.Use only safe products.Do not use capsules for weight loss as they cause enormous harm to the body.