What is the keto diet?Does it help you lose weight?What are his advantages over other weight loss plans?And what negative effects do you need to know before contacting?
Keton diet is a popular weight loss plan based on carbohydrates and a large amount of fat and protein in the diet.At first glance, high -evile nutrition contradicts the idea of weight loss.After all, oils can cause violations in the work of heart and blood vessels.In addition, fatty food is calories, is it possible to lose weight if you eat only?
More than 20 scientific research is dedicated to the study of these issues, as well as for the experience and experience of thousands of people in different countries.KETO works diet and helps reduce weight without hunger.
However, it is important to take into account that the health status of people in the Keto diet is not available for many years.The research covers a period of several months and the Ketone diet cannot talk about how safe it is in the long run.
Keto diet - what is
Keto diet is the replacement of those with carbohydrates and those with high fat content.The share of oils in the diet should be 60-75%, and the rest are full of proteins - more than 25-30% of the diet and more than 5% of the total food consumption is carbohydrates.
Such a diet is not natural for the body used to get energy from carbohydrate food.The body should adapt to the new nutritional conditions for the "alternative source" of energy.This is his own transition texture.
By splinting the oils, the body produces ketons that give energy to cells.This process is called ketosis, so the name of the diet occurred.
Features of the Keto Diet
Ketogenic diet provides fast weight loss for two reasons:
- The stimulating level of hormones reduces the level of hunger, thereby suppresses the appetite;
- Discharges the fats in the body, reduces the volume and weight of the body.
Fat foods are very pleased, so there is no feeling of hunger in a keto-diet, there is no need to count calories and to convince yourself to eat less.It is naturally because fatty products are very difficult.At the same time, changes in the body occur:
- Blood sugar decreases;
- insulin production decreases;
- The insulin sensitivity of cells increases.
These benefits allow a keto to recommend a diet, pre -aibet - a state that the blood glucose level is already increased, but the pancreas has not yet been impaired.
KETO Diet has benefits to other health:
- Determining weak atypical cells as a result of oxidative stress reduces the risk of developing certain types of cancer;
- Reduces the manifestations of acne and acne by changing the balance of intestinal bacteria;
- Supports the work of heart and blood vessels because cholesterol presents healthy oils that improve the profile of the diet;
- improves brain function;
- Reduces the risk of seizures for epilepsy;
- Ovarian polycsist Syndrome normalizes a hormonal background in women with symptoms.
Finally, this diet is effective in losing weight.Compared to low air diets, Ketonovo accelerates 2-3 times aimed at the investigation of specialists from the United States and the United Kingdom.Along with the body's recovery, the rapid weight loss loss made this nutrition plan popular in Europe and the United States.
Keto diet: What can do and eat
The base of the diet is high fat and protein foods with nekrane vegetables.Allowed:
- Meat - Beef, Pork, Turkey, Chicken;
- High fat-containing fish - Mackerel, Somon, Tuna, herring;
- Eggs;
- oil, cream, cheese;
- Hazelnuts and seed thermal processing;
- Vegetable oils, first spin - sunflower, olive, coconic, canvas;
- avocado;
- Words - salt, dried spices;
- Necrahmalic vegetables - Bell peppers, tomatoes, cucumbers, green and onion, asparagus, cabbage, leaf greens.
There are options for keto-diet dishes.
Breakfast. Pigs from eggs and tomatoes;Omelet with onions, tomatoes, peppers and basil;Protein Cocktail;Omelet with avocado and goat cheese;yogurt without sugar with cocoa;eggs with mushrooms;Cut with sunflower or pumpkin seeds.
Food. Chicken salad with feta cheese and olive oil;Seafood salad with avocados;a handful of nuts and several slices of fatty cheese;beef steak with a vegetable salad;Tangle with cheese and nuts.
Food. Salmon with fresh vegetable salad;Dumplings containing cooked vegetables and cheese;Under a cheese peel with pork broccoli and garlic;Chicken with vegetables under the creamy sauce;eggs with pigs and cheese;White fish files with eggs and spinach.
The diet should be excluded from carbohydrates and products with unhealthy oils.Among them:
- Confections - desserts and sweet drinks;
- Cereals and products from them - cereals, pasta, bread products;
- Legumes - beans, lentils, peas;
- Fruit and berries except for strawberries, raspberry, blue fruits;
- Root plants - potatoes, carrots, beets;
- Industrial production sauces with the addition of sugar and preservatives;
- Low -Fat dairy products;
- Sugar diet foods from sugar alcohols and artificial sweetener;
- Products containing exhaust vegetable oils, margarine, palm oil.
Subject to a diet, you can't drink alcohol because it violates the cable process.In addition, most alcohol drinks are rich in carbohydrates excluded from this point of view.
Side effects of the keto diet and opposite hints
The link to the lower -jarb diet is stress for the body, so the side effects can be observed in the first weeks.
Keto-gripp. A situation similar to the flu or cold.It shows itself with increased fatigue, sleep disorders, digestive concern.
-Gripp arises in the period of adapting to new nutritional conditions and does not require a diet to be corrected.However, if you gradually remove carbohydrate products in a few weeks, manifestations can be minimized.
Constipation and inflatable. Excessive protein products can cause concerns in the digestive system.Try to eat more fiber to prevent it.Fresh vegetables and herbs are in this.
Foot cramps. The diet changes water and mineral balance in the body, which can be a growing need for mineral salts.Site dish is more than usual.And take out mineral supplements with magnesium, potassium.
In some diseases, Keto-diet is contraindicated.Type 1 You can't contact him for people with diabetes, digestive systems and kidney disorders.Not recommended for pregnant and nurse women.Type 2 diabetes, hypoglycemia and heart disease, need to talk to the doctor about the doctor of heart disease about safety for low carb diet.
Duration and results
Keto diet is useful as fruit, legumes and cereals, except for carbohydrate products from the diet.They can indicate themselves with the lack of food nutrients:
- Group V vitamins V;
- Vitamin C;
- Antiqueians with antioxidant effects;
- Continuous starch serves for a healthy intestinal microflora.
Obviously, the long-term cathing of keto diets carry serious health risks.Therefore, it is recommended to seriously follow the diet to two to three months.After that, you need to add useful carbohydrate products on a diet or from time to time, how weight continues to reduce.As a result, you will find the optimal balance of products that will help maintain weight.