Hello, dear readers.If you want to get rid of excess weight, but do not want to follow a grueling diet, you 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 reduces sugar, but also cholesterol?Didn't you hear that?Then it's time to learn more, because this is a sure way to get rid of fatty deposits and significantly improve your health without giving up most of your favorite dishes - meat, fish, seafood. Interested in the offer?So read on!
What type of diet is it and who is it suitable for?
What is the keto diet?This is a type of dietary nutrition in which the consumption of carbohydrates and proteins is significantly reduced, but the intake of fats increases.BZHU may look like this: 10%: 80%: 10%.
Essentially, keto is a type of no- or low-carb diet.Its main objective is to achieve ketosis, that is to say a state of carbohydrate deficiency in cells.But is it harmful to health?Yes, ketosis is an undesirable phenomenon because it has its own side effects, but if you control its progress, you can benefit from it.In addition, the state of ketosis is more common for the body than, say, overeating, because ketosis occurs at a certain stage of fasting, which, as we know, was more acceptable and familiar to our ancestors than eating 5 times a day.
Note!The keto diet is a safe alternative to fasting for weight loss that also relies on ketosis.
How does the weight loss process work?Carbohydrates are the main source of energy.All cells, including the brain, need it.With a sharp reduction in the consumption of carbohydrates, the level of glucose in the blood decreases, the body experiences an energy deficit (I wrote in more detail about carbohydrates, how much you should eat per day and which ones to diet for weight loss).It looks for alternative sources of “fuel” and ketosis begins.As a result, fats are used as energy.With the start of the keto diet, they are no longer stored “in reserve”, but are actively broken down, which is what a losing weight person needs.
Note!Ketosis begins on the second day of a no-carb diet.To get weight loss results, you need to stick with 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.It was originally developed for the treatment of epilepsy, but later began to be used in the treatment of other diseases, including neurological and psychiatric:
- multiple sclerosis;
- Alzheimer's disease;
- autism;
- Parkinson’s disease;
- depression;
- schizophrenia.
- insulin resistance;
- hormonal imbalance linked to estrogen, progesterone and prolactin;
- fat-soluble vitamin deficiency
Clinical studies have proven the effectiveness of the diet even in the fight against cancer.
Contraindications
Initially, the keto diet was developed as a therapeutic technique for the treatment of certain diseases.Its effectiveness relies on complex biochemical processes and if something goes wrong, the opposite effect is likely.Instead of benefiting, you can harm the body.
This is why the diet should not be used without consulting a doctor.He will tell you how to start eating right with as little harm to your health as possible.
Note!During the diet, the doctor may even order a test to determine the level of ketone bodies in the blood.High values are dangerous for health and are an indication to stop dieting.
An absolute contraindication to the keto diet is:
- immunodeficiency state;
- kidney diseases;
- serious chronic gastrointestinal diseases;
- pregnancy;
- breast-feeding.
To avoid unpleasant surprises, those who are losing weight must check their health before embarking on a diet.
Advantages and disadvantages
The keto diet for weight loss has pros and cons.It’s worth finding out in advance to avoid disappointment later.
Let's start with the benefits.There are quite a few:
- the diet does not undergo significant changes, the menu changes, but not much;
- due to the fairly high calorie content of food, there is no feeling of hunger and the risk of nervous breakdown is reduced;
- You can follow the keto diet for a long time, it does not harm your health;
- the result obtained remains eternal (if you constantly adhere to proper nutrition).
- the diet will provide the body with the necessary fat-soluble vitamins, vitamin D (I wrote about the importance of 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 downsides.Let's start with the fact that the weight is slowly decreasing.Significant changes should not be expected in the first 2-3 weeks, but they will definitely occur.If you completely abandon carbohydrates or suddenly switch to a diet, the following complications are likely:
- weakness;
- headache;
- decreased mental abilities;
- exacerbation of pancreatitis.
It is necessary to understand that the keto diet cannot meet the body's normal nutrient needs because the BJU ratio is disrupted.But all 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 deficiency of dietary fiber from vegetables and fruits leads to gastrointestinal disorders.
But!The last mini-study in a group of up to 100 people.and for six months on the ketogenic diet showed:
- Weight loss.
- Decrease in blood sugar.
- Reduce bad cholesterol.
For more details on this, watch the video later in the article!
Girls, larger-scale and longer-term studies have not yet been carried out, so we do not know the effect of this diet on the body over a longer period!
What results can you achieve?
How long and how much can you lose weight?The forecasts are promising.Even if you do nothing and keep the same calorie intake, but eat according to the principle of the keto diet, then in 3 months you can lose 10 kg.But that's not the maximum.
The result depends on the person losing weight.If he starts going to the gym and also reduces his calorie intake, the weight will disappear like the wind.However, it is important not to overdo it;Sudden weight loss is a significant stress on the body, which can lead to health problems.
Important!On a keto diet, all strength sports and excessive physical activity are prohibited, because the muscles lack fuel.
Basic and prohibited products
The menu must contain dishes prepared from authorized products.What can you eat?It is worth choosing products from the list:
- meat – pork, beef, rabbit and poultry;
- lard, offal;
- oily sea fish;
- seafood - mussels, shrimp, squid;
- eggs;
- nuts – almonds, pistachios, walnuts;
- sunflower, olive oil;
- skim 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 diet can remain the same, three or four meals a day will be enough, but the last meal should take place no later than 2-3 hours before bedtime.Portion sizes should also be reduced, but the amount of fluid you drink should reach 1.5 liters per day.
Foods high in carbohydrates are prohibited.List of what not to eat:
- fruit (except those permitted);
- high-starch vegetables;
- dried fruits;
- sugar, sweetened fermented milk products;
- chocolate, candy;
- flour products, cakes, pastries;
- pasta;
- cereals, bran;
- semi-finished products, fast food;
- sausages;
- alcoholic, carbonated and sugary drinks.
When eating fruits and vegetables, the daily dose of carbohydrates should not exceed 20-50 g.
Weekly menu
When creating a menu for the week, it is necessary to correctly calculate the BJU, since the effectiveness of the diet depends on it.To avoid the feeling of hunger or apathy towards food, it is worth diversifying your diet and preparing new dishes.
Each day's menu 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 ground beef, fermented milk baked in the oven.
- Tuesday.Breakfast – cottage cheese with sour cream.Lunch – fish soup, carrot salad, grated cheese and nuts.Dinner - stew.
- Wednesday.Breakfast – ham omelette.Lunch – mushrooms cooked with cheese, green salad.Dinner – fish stew.
- THURSDAY.Breakfast - cheesecakes.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 for a snack.Lunch – fish soup, vegetable stew.Dinner – boiled beef, coleslaw.
- Sunday.Breakfast – a butter and salmon sandwich.Lunch – baked chicken, apple.Dinner – fish cutlets, yogurt.
This is an example menu, you can make your own adjustments.If your imagination is really bad, then you should consult a nutritionist.He will give practical recommendations.
Recipes for losing weight on a keto diet
Delicious and easy-to-prepare food recipes:
- Cottage cheese salad.You will need 100 g of crumbly cottage cheese, 2 tbsp.flax and sesame seeds, a handful of spinach.Place the green vegetables at the bottom of the dish, then add the rest of the ingredients.You can add 1 tbsp.L.Sour cream.
- Vegetable stew with chicken.Only permitted vegetables are used for the dish.In our case it is zucchini, cabbage, some carrots and onions.Chop the vegetables, add the fried chicken fillet, season with herbs and olive oil, simmer for 1 hour.
- Lazy cabbage rolls.Prepare minced meat - any type of minced meat, grated carrots, onions and cabbage chopped in a meat grinder.Form cabbage rolls, place on a baking sheet and bake for 40-60 minutes.
Lose weight with minimal damage to your health.Use only safe products.Do not use capsules for weight loss, as they cause enormous harm to the body.