Fashion bloggers and glossy magazines are screaming everywhere for different weight loss methods: gluten-free diet, Kremlin, fresh juices, blood type and hundreds more. You can argue as much as you want about the effectiveness of each of the methods, but what does it make sense if the main question of women still remains "how to lose weight? " Diets often have social connections, as they imply limitations and concerns, butketogenic food is difficult to attribute to them. The keto diet is a diet rich in fat and protein and minimal in carbohydrates.
How does it work?
Our body is designed to get energy for its work from carbohydrates (glucose). An alternative source of energy is the breakdown of fats, or more precisely the so-called ketone bodies. When blood glucose is low (no carbohydrates, this is inevitable), fat reserves are used. By absorbing them as fuel for the body and brain, the extra inches start to leave.
Therefore, the purpose of the diet is to promote a metabolic state in which the amount of carbohydrates in the diet is reduced to a minimum and the amount of fat consumed is maximized.
Remember that any diet is stressful for the body and the body. When choosing a way to lose weight, try to accurately assess your health and condition.
In 2016, the results of a study were published in which scientists and medical professionals studied the effects of a low-carbohydrate diet on the body and risk factors for cardiovascular disease. It was concluded that subjects on a low-carbohydrate diet lost significantly more weight than those who continued to consume carbohydrates. The second side of the coin was that weight loss was associated with increased cholesterol, which is not good for health.
Today there are a large number of techniques aimed at reducing one of the BJU indicators. The leader of recent years can be called the Ducan diet - a protein nutrition system consisting of four stages. Which of the ways of preference depends on you.
What is ketosis?
This is a condition of the body when ketone bodies or ketones become the main source of energy. In order for the body to start working this way, it is required to observe the carbohydrate hunger for 3-4 days, and then proceed with one of the appropriate types of diet keto.
Types of Diets These
Classic.This is a low carb and high fat diet. Indeed, the whole article is devoted to its classic version, in which the ideal ratio of BJU is: 75% fat, 20% protein and 5% carbohydrate.
Cyclic Diet Keto. In this case, this means switching to 5 days with strict adherence to the diet and 2 days of the so-called "cheat meal", when the consumption of 400-500 g of carbohydrates per day is allowed, which allows replenishment of glycogen reserves.
This option is most often used before or during increased and intense sports loads. This way of eating helps speed up metabolism, burn fat and gain lean muscle mass. Many dietitians insist that the correct diet should be balanced, therefore, from the listed diet options, they prefer this.
Target Diet These.Suitable for professional athletes, most often used by body apparatus. In this case, it is permissible to consume carbohydrates an hour and a half before the start of exercise. This type of ketogenic diet allows you to replenish glycogen stores so as not to push yourself to exhaustion, and at the same time not get out of ketosis.
Positive and negative aspects of diet these
Pro:
- With a ketogenic diet, there is no dramatic change in nutrition and artificial reduction of calories, which usually lead to the fact that after losing weight, the weight returns, and sometimes increases.
- As a rule, the feeling of hunger disappears and stamina increases.
- These diets can help you lose weight fast. This is why it is often used by public people to prepare for urgent filming or important events.
- Low carb diets are often preferred by people with insulin resistance and metabolic syndrome because they see excellent results and cure chronic disease. Reducing carbohydrates to ketogenic levels of 25-50 grams per day helps to keep insulin levels down and normal.
- This diet has also been recommended as a drug-free treatment for difficult-to-control childhood epilepsy. This is evidenced by research in 2016.
- May be beneficial for losing excess fat and improving overall condition for people with type 2 diabetes. This was reflected in a foreign study in 2018, in which 2. 5 thousand people participated. Some of the subjects had a diet low in carbohydrates, while others ate in a more balanced way. The study focused on glycemic control. Through systematic observations, analyzes and comparisons, scientists have concluded that these diets have a beneficial effect on the body and can be used as part of an individual treatment plan, under the supervision of a physician.
Kundrat:
- The most common side effects are constipation, mild blood sugar or upset stomach.
- Rarely, low carb diets can lead to kidney stones or increased acid levels in the body (acidosis). Other side effects may include "keto flu, " which includes headaches, chills, occasional fever, weakness, irritability, and bad breath.
- When your body burns fat reserves, it strains the kidneys and also raises ammonia levels in the blood.
- Poor diet and imbalance. Since carbohydrate intake is minimized, significant restrictions on food intake appear.
- Many people notice that at first there is a general weakness of the body, lethargy and drowsiness.
- Ketone bodies are quite toxic to the body, so it is important not to tempt your destiny and seek professional advice from a dietitian or doctor who will monitor you during your weight loss.
Contraindications
Who should avoid these diets?
- People with liver and kidney disease, high cholesterol and metabolic disorders.
- Diabetics are advised to experiment with food only under medical supervision.
- Pregnant and lactating women.
What to eat and drink in a diet these? What foods can you eat?
Raw meat, that is, without the processes of salting, preserving, smoking, etc. Pork, lamb, beef, duck, fatty chicken and turkey pieces, bacon and lard are suitable. Stick to sausage and sausage.
Fish and seafood. Salmon, salmon, sauri, sardines, mackerel, herring and any seafood are excellent. Avoid baking in cooking, as it contains carbohydrates.
Eggs. Eat in any form: boiled, stuffed, fried in butter, scrambled eggs, etc.
Vegetables that grow above ground. Favorites include cauliflower, cucumber, asparagus, avocado, broccoli, spinach, green beans and zucchini. Say goodbye to root vegetables: potatoes, beets, onions, carrots, celery root, etc. Use olive oil or butter for cooking.
Dairy products: cottage cheese, butter, cheese, cream, sour cream. The main condition is that they be pronounced.
Arra. Good for a snack other than cashews. It is better to exclude this type because of its high carbohydrate content.
Oils and fats.If we are talking about vegetable oils, then give priority to olive. Coconut is also very popular, which can significantly diversify the taste range of food.
What to drink?
During these diets, it is important to drink plenty of water, water helps to get rid of toxins in the body.
A 2015 study found that replacing diet drinks with water after a main meal can lead to greater weight loss and also improve insulin resistance.
Eliminate all sodas and juices, energy drinks and smoothies, and beer.
What to drink besides water? Coffee and tea without sweeteners, and wine is less harmful in terms of carbohydrate content.
What foods should be avoided?
First of all, you will have to gather all your willpower in one fist and give up what you pull most often: sweets, cakes, pastries, cookies, chocolates, donuts and breakfast cereals. Sugar-free diets have long been popular among women around the world, they eliminate simple carbohydrates and refined sweeteners, which helps reduce the risk of heart disease.
Starchy foods: bread, pasta, rice, corn, potatoes, peas, chips, cereals, muesli, etc. If you see the word "whole grain", put the item back on the shelf.
Legumes, avoid beans and lentils first.
Try not to drink milk and say goodbye to latte (contains 18 grams of carbohydrates), avoid low-fat yogurt.
For fruits and berries, the best choices are raspberries, strawberries, blueberries, watermelons and melons. Bananas, grapes, mangoes, pears, apples and kiwi can spoil carbohydrate statistics.
A smart person said that "losing weight without restricting food is the same as conquering laziness without getting up from the couch". Expect to work hard and change your eating habits.
An example of a menu for a week
To diversify your diet and achieve your goals, you will need to love cooking. What can be the food during the week?
Monday
- Breakfast: scrambled eggs with bacon, cheese and spinach.
- Lunch: chicken broth and vegetable salad topped with natural mayonnaise.
- Dinner: roasted fish with vegetables (green beans and herbs) and brown rice.
Tuesday
- Breakfast: omelette with grated cheese and steamed fish cakes.
- Lunch: tuna salad with avocado and a mixture of lettuce leaves, seasoned with olive oil or natural mayonnaise.
- Dinner: vegetable stew with meat.
Wednesday
- Breakfast: boiled eggs and toast with cream cheese and avocado.
- Lunch: broth.
- Dinner: seafood salad and cauliflower pancakes.
Thursday:
- Breakfast: 2 eggs and fried asparagus in butter.
- Lunch: soup with puree and salad with vegetables.
- Dinner: Casserole with mushrooms.
Friday:
- Breakfast: smoked salmon and avocado sandwich.
- Lunch: fish soup.
- Dinner: fresh spinach frittata.
Saturday
- Breakfast: omelette with mushrooms and cheese.
- Lunch: chicken boiled with hummus and lettuce.
- Dinner: cabbage salad and turkey with cream cheese sauce.
Sunday
- Breakfast: casserole with mushrooms.
- Lunch: chicken soup.
- Dinner: chop with avocado and beans fried in butter.
Conclusion: how many people, so many weight loss methods. A ketogenic diet is a short-term diet that focuses on weight loss rather than health benefits. The results of clinical studies examining the effects of ketogenic diets are contradictory, so it should be practiced no more than a few months and under the supervision of a physician.