What is keto diet?Does it help lose weight?What are its advantages over other weight loss plans?And what negative effects do you need to know before you contact it?
Keton Diet is a popular weight loss plan based on full rejection of carbohydrates and including large amounts of fat and protein in a diet.At first glance, a tall diet in conflict with the idea of losing weight at all and common sense.After all, fats can cause violations in the work of the heart and blood vessels.In addition, greasy food is calorie, is it possible to lose weight if you eat only?
More than 20 scientific research is dedicated to studying these issues, as well as the experience and practice of thousands of people in different countries.Keto diet works and helps reduce weight without hunger.
But it is important to take into account that long-term observation of the health status of people on the keto diet does not exist.Studies cover a period of a few months and I can't talk about how safe the kitchen with ketones for a longer ride.
Keto diet - what is it
The keto diet is a rejection of products containing carbohydrates and their replacement with a high fat content.Fat in the diet should be 60-75%, the remaining part is filled with proteins - 25-30% diet, and not more than 5% of total food consumption make up carbohydrates.
Such nutrition is not natural for the body used for energy from carbohydrates food.The body must be adapted to new dietary terms, which requires the "alternative source" energy.Such is your own adipose tissue.
Fat sharing, the body produces ketone that supplies cell energy.This process is called ketosis, which made the name of the diet.
Features Keto Child
Ketogenic nutrition provides a quick weight loss for two reasons:
- reduces the level of hormones that encourage hunger, thus suppressing appetite;
- Brands fats in the body, reduces the strength and weight of the body.
Fatty food is very satisfactory, so there is no feelings of hunger on keto-diet, there is no need to count calories and make sure you eat less.It happens naturally, because the overeating of fatty products is very difficult.At the same time, changes are happening in the body:
- Blood sugar is reduced;
- Insulin production has been reduced;
- Cell sensitivity to insulin grows.
These advantages allow you to recommend keto diet to people with pre-Games - the state in which the blood glucose level has already been increased, but the functioning of the pancreas has not yet been reduced.
Keto Diet has other health benefits:
- reduces the risk of developing certain types of cancer, suppressing weak atypical cells as a result of oxidative stress;
- reduces the manifestations of acne and acne, changing the balance of intestinal bacteria;
- Supports the work of the heart and blood vessels, because it introduces healthy fats that improve cholesterol's profile in a diet;
- improves brain function;
- reduces the risk of seizures for epilepsy;
- Normalizes a hormonal background in women with the symptoms of the policystic ovarian syndrome.
Finally, this diet is effective in losing weight.Compared to low-air diet, Ketonovo accelerates weight loss by 2-3 times, confirming the research of experts from the US and the UK.Fast weight loss together with the healing of the body made this diet plan popular in Europe and the USA.
Keto Diet: What can and cannot eat
The base of the diet is protein food with a high fat content and non-contrant vegetables.Allowed:
- Meat - beef, pork, turkey, chicken;
- Fish with high fat content - mackerel, salmon, tuna, herring;
- eggs;
- Oil, cream, cheese;
- Nuts and seeds thermally untreated;
- Plant oils are unrefined first spin - sunflower, olives, coconut, bed linen;
- avocado;
- Spices - salt, dried spices;
- Non-black vegetables - paprika, tomato, cucumbers, green and bow, asparagus, cabbage, greenery of leaves.
Here is an option for keto-diet enters.
Breakfast. Bacon with eggs and tomatoes;Omelet with onion, tomato, pepper and basil;Protein cocktail;Omelet with avocado and goat cheese;Yogurt without sugar with cocoa;eggs with mushrooms;Cottage with sunflower or pumpkin seeds.
Dinner. Chicken salad with a fetam cheese and olive oil;Seafood salad with avocado;a handful of nuts nuts and a few slices of thick cheese;Beef steak with vegetable salad;A cheese and waln cover.
Dinner. Salmon with fresh vegetable salad;meatballs with stewed vegetables and cheese;Pork chops under cheese crust with broccoli and garlic;Chicken with vegetables under the creamy sauce;eggs with bacon and cheese;White fish files Egg and spinach.
From the diet, it is necessary to exclude products containing carbohydrates and unhealthy fats.Among them:
- Sweets - desserts and sweet drinks;
- Cereals and products from them - cereals, pasta, bakery products;
- legumes - beans, lying, peas;
- Fruits and berries, except strawberries, raspberries, blueberry;
- Root crops - potatoes, carrots, beets;
- Industrial production sauces with addition of sugar and preservatives;
- Liberal products with low dairy products;
- Sugar diet food containing sugar alcohols and artificial sweeteners;
- Products with content of processed plant fats, margarines, palm oil.
Subject to diet, you can't drink alcohol, because it violates the process of ketosis.In addition, most alcoholic beverages are rich in carbohydrates, which are excluded in this regard.
Side effects and contraindications of keto diet
The transition on a low-style diet is the body stress so that the side effects of the first weeks can be noticed.
Keto-Gripp. A matter similar to flu or cold.It is manifested by increased fatigue, sleep damage, digestive discomfort.
-Gipp appears during the body adaptation period in the new dietary terms and does not require nutritional correction.But his events can be reduced if you remove carbohydrates products within a few weeks.
Prison and Draw. Excess protein products can cause disruptions in the digestive system.To avoid this, try to eat more fibers.Fresh vegetables and herbs are rich in it.
Football cramps. The diet changes water and mineral balance in the body, which is why there may be an increased need for mineral salts.Website food more than usual.And take mineral additives with magnesium, potassium.
In some diseases, Keto-Diet is contraindicated.You cannot turn to people with type 1 diabetes, digestive system and kidney disorders.It is not recommended for pregnant women and nursing women.In the presence of type 2 diabetes, hypoglycemia and heart diseases for you for you a low carbon diet, you need to talk to the doctor.
Duration and results
The keto diet requires excluding carbohydrate products from the diet, many of which are useful, such as fruit, legumes and cereals.The refusal of them can be manifested with a lack of nutrients:
- Group B vitamins;
- Vitamin C;
- Antocinini with antioxidant effects;
- Sustainable starch is used for healthy intestinal microflor.
Obviously, long-lasting respect for the keto diet bears serious health risks.It is therefore recommended to follow its diet for two to three months.After that, you need to add useful carbohydrate products in a diet daily or from time to time, watching the weight still declining.Finally, you will find your optimal product balance that will help maintain weight to normal.