Good day, dear readers.If you want to get rid of excess weight, but do not want to go on exhausting diets, you should read this article to the end.We have an interesting offer for you.This is a keto diet for weight loss.Did you know that recent studies reduce not only sugar but also cholesterol?Haven't you heard that?Then it's time to learn about it, because it is a sure way to get rid of fat deposits and significantly improve your health without giving up many of your favorite foods - 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 type in which the consumption of carbohydrates and protein consumption is significantly reduced, but fat intake is reduced.BZHU can look like this - 10%: 80%: 10%.
Essentially, Keto is a type of no carb or low carb diet.Its main purpose is to reach a state of carbohydrate starvation of the cells.But is it harmful to health?Yes, Ketosis is undesirable because it has its own side effects, but you can benefit from it if you control its progress.In addition, the state of ketosis is more common for the body, because it is more common than overeating, because, as we know, it occurs at a certain stage of fasting, because it was more acceptable and familiar than eating 5 times a day.
Record it!The keto diet is a safe alternative to fasting for ketosis-based weight loss.
How is the weight loss process?Carbohydrates are the main source of energy.All cells need them, including the brain.A sharp decrease in carbohydrate consumption, the blood glucose level decreases, the body experiences a lack of energy (I wrote in more detail about carbohydrates, how much to eat per day and more about the diet for weight loss).It looks for alternative sources of "fuel" and begins Ketosis.As a result, fats are used for energy.With the beginning of the keto diet, it is no longer kept "in reserve", but is actively broken down, which means that there is someone who does not lose weight.
Record it!Ketosis begins on the second day of the no-carb diet.You need to stick with it for at least 3 months to get weight loss results.
This diet is suitable for men and women who have problems not only with weight, but also with their 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, especially in neurological and psychiatric:
- Multiple sclerosis;
- Alzheimer's disease;
- autism;
- Parkinson's disease;
- depression;
- Schizophrenia.
- insulin resistance;
- hormonal imbalance related to estrogen, progesterone and prolactin;
- Deficiency of fat-soluble vitamins
Clinical studies have even proven the effectiveness of the diet in the fight against cancer.
Contraindications
Originally, the Keto diet was developed as a therapeutic technique for the treatment of certain diseases.Its effectiveness is based on complex biochemical processes, and if something goes wrong, there is a possibility of an adverse effect.Instead of being useful, you can harm the body.
Therefore, the diet should not be used without consulting a doctor.It will tell you how to start eating right with minimal damage to your health.
Record it!During the diet, the doctor can even prescribe a test to determine the level of ketone bodies in the blood.High values are dangerous for health and are a sign to stop the diet.
An absolute contraindication to the keto diet:
- immunodeficiency condition;
- Kidney diseases;
- serious chronic gastrointestinal diseases;
- Pregnancy;
- breastfeeding.
To avoid unpleasant surprises, those who lose weight should definitely check their health before going on a diet.
Advantages and disadvantages
Keto diet for weight loss has pros and cons.It is worth finding them in advance so as not to be disappointed later.
Let's start with the advantages.There are several of them:
- The diet does not undergo significant changes, the menu changes, but not much;
- Due to the sufficiently high calorie content of the food, there is no feeling of hunger and the probability of a nervous breakdown is reduced;
- You can stay on the KETO diet for a long time, it does not harm your health;
- The obtained result remains forever (if you follow proper nutrition).
- The diet will provide the body with essential fatty vitamins for a long time, vitamin D (about the importance of the vitamin for immunity and bones), A, E (vitamin of youth) and K (blood clotting).
Now we can talk about the disadvantages.Let's start with the slow release of the weight.You should not expect significant changes in the first 2-3 weeks, but they will definitely happen.If you completely give up carbohydrates or suddenly switch to a diet, the following weights are likely:
- weakness;
- headache;
- decrease in mental abilities;
- exacerbation of pancreatitis.
It is necessary to understand that the keto diet cannot be related to the normal needs of the body, because the ratio of BJU is disturbed.But BJU ratio is 10/80%, if all these are possible.An unbalanced diet can cause health problems.Liver dysfunction due to high fat content, lack of dietary fiber from vegetables and fruits causes gastrointestinal upset.
So!Ultimate mini-learning in a group of up to 100 people.and a ketogenic diet for six months was shown:
- Weight loss.
- Blood glucose decreased.
- Reduce bad cholesterol.
For more information on this, watch the video later in the article!
Girls, more large-scale and long-term work has not been done yet, so we do not know the effect of this diet on the body for a longer period of time!
What results can you achieve?
How much and how much weight can you lose?Forecasts are promising.Even if you did nothing and ate the same calories, eat according to the principle of the KETO diet, then you can lose 10 kg in 3 months.But this is not the maximum.
The result depends on weight loss.If he starts going to the gym and also reduces his calorie intake, the weight will come off like a breeze.However, it is important not to overdo it;Sudden weight loss is a strong stress for the body that can cause health problems.
It is important!With a keto diet, all strength sports and extreme physical activity are prohibited, because the muscles do not have fuel.
Basic and prohibited products
The menu should contain dishes made from permitted products.What can you eat?It is worth choosing a product from the list:
- Meat - pork, beef, rabbit and poultry;
- Lard, Offal;
- fish - sea oil;
- Seafood - mussels, shrimp, squid;
- Eggs;
- Nuts - almonds, pistachios, walnuts;
- Sunflower, 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, eat three or four meals a day, but the last meal should not be later than 2-3 hours before bedtime.The portion size should also be reduced, but the amount of liquid you drink should reach 1.5 liters per day.
High carbohydrate foods are prohibited.List of what to eat:
- fruits (except those permitted);
- vegetables with high starch content;
- dried fruits;
- Sugar, sweet fermented milk products;
- Chocolate, sweets;
- Flour products, cakes, pastries;
- pasta;
- grain, bran;
- Semi-finished products, fast food;
- sausage;
- Alcoholic, carbonated and sweet 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 BJU, because the effectiveness of the diet depends on it.It is worth diversifying your diet and preparing new dishes in order to avoid feelings of hunger or indifference to food.
The menu for each day may look like this:
- Monday.Breakfast - 2 eggs boiled or fried with sunflower oil.You can snack on an avocado.Lunch - stewed zucchini with cream, a portion of chicken.Food - Minced beef, cabbage rolls made from fermented baked milk.
- Tuesday.Breakfast - cottage cheese with sour cream.Lunch - fish soup, salad with carrots, fried cheese and walnuts.Dinner - stew.
- Wednesday.Breakfast - omelette with ham.Lunch - baked mushrooms with cheese, green salad.Dinner - fish stew.
- Thursday.Breakfast - Cheesecakes.Lunch - Chicken broth, boiled egg.Dinner - pork, kefir.
- FridayBreakfast - sandwich with ham and cheese.Lunch - mushroom broth, chicken patties.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, cabbage salad.
- Market.Breakfast - a sandwich with butter and salmon.Lunch - baked chicken, apple.Dinner - Fish slices, yogurt.
This is a sample menu, you can make your own adjustments.If your imagination is really bad, then you should consult a nutritionist.It will give practical recommendations.
Recipes for weight loss on the keto diet
Recipes for delicious and prepared dishes:
- Salad with cottage cheese.You need 100 g of shredded cottage cheese, 2 tsp.Flax and sesame seeds, a handful of spinach.Place the greens on 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 allowed vegetables are used for food.In our case, these are Zucchini, cabbage, some carrots and onions.Chop the vegetables, add fried chicken fillet, season with herbs and olive oil, boil for 1 hour.
- Lazy Cabbage Rolls.Prepare minced meat - all kinds of minced meat are chopped through a meat grinder with chopped carrots, onions and cabbage.Shape the cabbage rolls, place them 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 because they are very harmful to the body.