Ketogenic diet: benefits and harms

A feature of the ketogenic (or low carb) diet is the initiation of such a restructuring of the human body, during which it uses ketones as an energy source, not carbohydrates. These substances are synthesized by the liver from fats and allow you to fully compensate for the body's energy consumption.

Benefits and harms of a low carb (ketogenic) diet.

The human body is created to receive the energy needed for life from the most accessible sources. They are, in the vast majority of cases, carbohydrates. It is from them that the body receives glucose and insulin.

Glucose is the easiest fuel to synthesize, which, with the help of insulin, is well distributed throughout the body through the circulatory system. Due to this simple and versatile system, available fat reserves are often left undeclared.

Therefore, a regular diet that contains a large amount of carbohydrates does not contribute much to weight loss. To change the situation with energy consumption, nutritionists have developed a special diet.

Its meaning lies in the fact that with a considerable restriction of carbohydrate intake, the human body enters a ketotic state. This is a normal physiological process caused by the body when the amount of food intake decreases. The human body begins to receive energy from fatty acids processed by the liver. Therefore, the first priority of a low carb (ketogenic) diet is to lead the body to this state.

Unlike most weight loss diets, these diets are not about reducing calories, but only reducing carbohydrate intake. The human body is able to adapt quickly to a new food system, which will give it many advantages.

Normalize blood sugar levels

A home diet based on a low carb diet helps stabilize blood sugar levels. This is an effective way to prevent type 2 diabetes.

Improving mental performance

Most people who follow the ketogenic diet report increased thought processes and improved memory compared to regular meals. Ketones are an excellent fuel for the brain. This fact, combined with the lack of sharp jumps in blood sugar, helps to improve concentration and increase the performance of a person engaged in intellectual work.

Constant saturation

A ketogenic diet at home allows you not only to replenish the necessary energy reserves, which makes possible the feeling of an increase in strength throughout the day, but also saturates perfectly (due to the high calorie content of the diet).

Reducing the frequency of epileptic seizures

Low carb diets have long been used to combat epilepsy. Especially often, such a food is recommended for children suffering from this disease. These diets allow you to stabilize the condition of patients even with a minimal amount of medication.

Lowering "bad" cholesterol levels.

Although this food system includes a high intake of high fat protein products, it does not cause blockage of blood vessels by cholesterol deposits. Since it contributes to the sole accumulation of "good" cholesterol, which does not affect the quality of blood flow and is involved in many vital physiological processes.

Prevention of insulin resistance

In the absence of control over the sensitivity of organs and tissues to insulin, the likelihood of developing type 2 diabetes mellitus increases. And ketogenic diets, on the other hand, can help lower the level of this hormone in the blood to normal levels.

Fight acne

Many women notice that when they switch to a low carb diet, their skin condition is significantly improved and the manifestations of acne are gone.

However, it should be noted that the ketogenic diet for weight loss also has certain disadvantages. First of all, this has to do with the lack of fiber, as well as those vitamins and minerals that are rich in whole grains, legumes, fruits and vegetables.

Another common problem that fans of this food system may face is the quality of meat products that can be bought on store shelves. Indeed, often when raising livestock or poultry, producers use special additives created to accelerate growth and reduce the likelihood of animal diseases. The quality of sausage products, as well as semi-finished meat products, the regular use of which contributes to the development of heart disease, also leaves much to be desired.

Doctors warn that this low carb diet is more suitable for people with diabetes and epilepsy. But pregnant women and people suffering from metabolic disorders should completely abandon it.

Is a low carb diet good for weight loss?

waist measurement during a ketogenic diet

With a ketogenic diet, the body uses free fats as an energy source, so its benefits for weight loss are clear. And a drop in the level of the hormone insulin, which is responsible for the formation of fat in the body, allows you to effectively get rid of excess pounds.

This weight loss diet also includes products that are still quite exotic to the domestic consumer, such as MCT oil (a source of medium chain triglycerides) and bulletproof coffee (coffee with butter and MCT oil).

The ketogenic diet is highly regarded by most professional athletes for its ability to quickly convert body fat into energy while maintaining the same volume of muscle mass. And with a well-designed training system, it is also possible to increase it.

This home diet is more suitable for people who already have an idea on the rules for respecting and organizing carbohydrate-free food systems. If a person is faced with the task of getting rid of a few extra pounds, then he should start by rejecting foods that are sources of simple carbohydrates (sweets, muffins and other fast foods). However, it is important not to overdo it with fatty and high-calorie protein foods.

Another important benefit of the ketogenic diet is long-term satiety, which is an effective protection against food interruptions.

Low carb diet recipes at home

herb fish steak for ketogenic diet

To begin the process of ketosis in the body, it is necessary to adhere to a special food system. To make organizing easier, you can use the simple recipes below that contain a minimum of carbohydrates and a maximum of fat.

Cheesecake without baking

To prepare this dessert, place in a deep bowl 200 g of soft cream cheese and 50 g of thick cream. Beat with a mixer until a homogeneous and airy mass is obtained. Pour in 1 tbsp. liquid stevia and 1 tbsp. l. lemon juice, and then add a little vanilla and lemon peel (0, 25 tablespoons each). Mix the obtained mass well and arrange it in the container. Refrigerate for a few hours (to get a thicker consistency).

Roasted salmon with herbs

To prepare the dish, you must first prepare the marinade. To do this, you need to mix 1 tbsp. chopped garlic, 0, 5 tablespoons each. ground ginger, basil, thyme, oregano, tarragon or rosemary, as well as 120 ml of soy sauce and the same amount of sesame oil. Then prepare the salmon fillet weighing about a kilogram. Put in a baking bag and pour the resulting marinade. Put the fish in the fridge for an hour. After that, it should be laid out in a fireproof form, poured with the remaining marinade and baked in a preheated oven at 180 ° C for 15 minutes. While the fish is cooking, you need to prepare the vegetable mixture. Cut 150 gr samples into slices and cut 50 gr onion. Fry the vegetables in a pan with 200 g butter. Remove the almost finished fish from the oven, pour over the vegetable mixture and cook for another 10 minutes.