Good morning, 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.There is an interesting offer for you.This is a ketogenic diet for weight loss.Did you know that recent studies have shown that this diet reduces not only sugar, but also cholesterol?Haven't you heard this?Then it's time to learn about this, because it is a sure way to get rid of fat deposits and significantly improve your health without giving up most of your favorite dishes: meat, fish, seafood.Interested in the offer?Then read on!
What type of diet is this and who is it suitable for?
What is the ketogenic 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 can look like this: 10%:80%:10%.
Basically, keto is a type of low-carb or no-carb diet.Its main objective is to achieve ketosis, that is, a state of carbohydrate starvation of cells.But is this harmful to health?Yes, ketosis is an undesirable phenomenon as it has its own side effects, but if you control its course, you can benefit from it.In addition, the state of ketosis is more common for the body than, say, overeating, since 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 ketogenic diet is a safe alternative to fasting for weight loss, which is also based on ketosis.
How does the weight loss process occur?Carbohydrates are the main source of energy.All cells, including the brain, need them.With a sharp reduction in carbohydrate consumption, the level of glucose in the blood decreases, the body experiences an energy deficit (I wrote in more detail about carbohydrates, how much should be eaten per day and which ones on a weight loss diet).Look for alternative sources of “fuel” and begin ketosis.As a result, fats are used for energy.With the start of the ketogenic diet, they are no longer stored "in reserve", but are actively broken down, which is what someone who is losing weight needs.
Note!Ketosis begins on the second day of a no-carb diet.To achieve weight loss results, you must maintain 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 ketogenic diet is therapeutic.It was initially developed for the treatment of epilepsy, but later began to be used in the treatment of other diseases, in particular neurological and psychiatric:
- multiple sclerosis;
- Alzheimer's disease;
- autism;
- Parkinson's disease;
- depression;
- schizophrenia.
- insulin resistance;
- hormonal imbalance related to estrogen, progesterone and prolactin;
- fat-soluble vitamin deficiency
Clinical studies have shown the effectiveness of the diet even in the fight against cancer.
Contraindications
Initially, the ketogenic 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, the opposite effect is likely to occur.Instead of benefiting, it can harm the body.
That is why the diet should not be used without consulting a doctor.He will tell you how to start eating well with the least harm to your health.
Note!During the diet, the doctor may even prescribe 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 for the ketogenic diet is:
- immunodeficiency state;
- kidney diseases;
- serious chronic gastrointestinal diseases;
- pregnancy;
- breast-feeding.
To avoid unpleasant surprises, those who lose weight should check their health before going on a diet.
Pros and cons
The ketogenic diet to lose weight has advantages and disadvantages.It is worth knowing these in advance to avoid disappointment later.
Let's start with the advantages.There are quite a few of them:
- 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 likelihood of nervous breakdowns is reduced;
- You can stay on the keto diet for a long time, it does not harm your health;
- The result obtained remains forever (if proper nutrition is constantly followed).
- the diet will provide the body with the necessary fat-soluble vitamins for a long time: vitamin D (I wrote about the importance of the vitamin for immunity and bones), A, E (vitamin of youth) and K (normalizes blood coagulation).
Now we can talk about the disadvantages.Let's start with the fact that weight is lost slowly.You shouldn't expect any significant changes in the first 2-3 weeks, but they will definitely happen.If you completely abandon carbohydrates or suddenly switch to a diet, the following complications are likely to occur:
- weakness;
- headache;
- decreased mental abilities;
- exacerbation of pancreatitis.
It is necessary to understand that the ketogenic diet cannot meet the body's normal nutrient needs as the BJU ratio is altered.But all this is possible if the BJU ratio is 10/80/10%.An unbalanced diet can cause health problems.Due to the high fat content, liver dysfunction is likely, and a deficiency of dietary fiber obtained from vegetables and fruits causes gastrointestinal upset.
But!The last mini study in a group of up to 100 people.and for six months on a ketogenic diet he showed:
- Weight loss.
- Decreased blood glucose.
- Reduce bad cholesterol.
For more details on this, watch the video later in the article.
Girls, larger scale and longer term studies have not been done yet, so we do not know the effect of this diet on the body over a longer period.
What results can you achieve?
After how long and how much can you lose weight?The forecasts are promising.Even if you do nothing and maintain the same calorie intake, but eat according to the principle of the ketogenic diet, in 3 months you will be able to lose 10 kg.But this is not the maximum.
The result depends on the person losing weight.If you start going to the gym and also reduce your calorie intake, the weight will fall like the wind.However, it is important not to overdo it;Sudden weight loss is a strong stress for the body, which can cause health problems.
Important!With a ketogenic diet, all strength sports and excessive physical activity are prohibited, as the muscles lack fuel.
Basic and prohibited products.
The menu must contain dishes made with permitted products.What can you eat?It is worth choosing products from the list:
- meat: pork, beef, rabbit and poultry;
- lard, offal;
- fish – fatty sea;
- 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 regimen can be left the same, three or four meals a day will be enough, but the last meal should be eaten no later than 2-3 hours before bedtime.Portion sizes should also be reduced, but the amount of liquid drunk should reach 1.5 liters per day.
Foods rich in carbohydrates are prohibited.List of what not to eat:
- fruits (except those allowed);
- vegetables with high starch content;
- dried fruits;
- sugar, sweet fermented dairy products;
- chocolate, sweets;
- flour products, cakes, pastries;
- pasta;
- cereals, bran;
- semi-finished products;fast food;
- sausages;
- 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 a week, it is necessary to correctly calculate the BJU, since the effectiveness of the diet depends on this.To avoid the feeling of hunger or apathy towards food, it is advisable to diversify the diet and prepare 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 with minced meat and fermented baked milk.
- Tuesday.Breakfast: cottage cheese with sour cream.Lunch: fish soup, salad with carrots, grated 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 chop, kefir.
- Friday.Breakfast – sandwich with ham and cheese.Lunch: mushroom broth, chicken meatballs.Dinner: zucchini pancakes and 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.
- Sunday.Breakfast: a sandwich with butter and salmon.Lunch: baked chicken, apple.Dinner: fish cutlets, yogurt.
This is a sample menu, you can make your own settings.If your imagination is really bad, then you should consult a nutritionist.Will give practical recommendations.
Recipes to lose weight with a ketogenic diet
Recipes for delicious and easy-to-prepare dishes:
- Salad with cottage cheese.You will need 100 g of crumbled cottage cheese, 2 tsp.flax and sesame seeds, a handful of spinach.Place the vegetables on the bottom of the plate and then add the remaining ingredients.You can add 1 tbsp.l.sour cream.
- Vegetable stew with chicken.Only permitted vegetables are used for the dish.In our case, these are zucchini, cabbages, some carrots and onions.Chop the vegetables, add the fried chicken fillet, season with herbs and olive oil and cook over low heat 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 to 60 minutes.
Lose weight with minimal damage to your health.Only use safe products.Do not use capsules for weight loss as they cause enormous damage to the body.