What is a cheto diet?Does it help to lose weight?What are its advantages compared to other weight loss plans?And what negative effects do you have to know before contacting him?
The Keton diet is a popular weight loss plan based on the complete refusal of carbohydrates and the inclusion of a large amount of fat and proteins in the diet.At first glance, high fat nutrition contradicts the idea of losing weight in general and common sense.After all, fats can cause violations in the work of the heart and blood vessels.In addition, fatty food is caloric, is it possible to lose weight if you only eat?
More than 20 scientific research are dedicated to the study of these problems, as well as the experience and practice of thousands of people in different countries.The keto diet works and helps reduce weight without hunger.
But it is important to take into account the fact that many years of observation of the state of health of people on the diet that do not exist.Studies cover a period of several months and cannot speak of how safe the long -term diet is.
Keto Diet - What is it
Keto Diet is a refusal of products containing carbohydrates and their replacement with a high fat content.The share of fats in the diet should be 60-75%, the remaining part is full of proteins: 25-30%of the diet and no more than 5%of the total consumption of food constitutes carbohydrates.
This diet is not natural for the body used to obtain energy from carbohydrate food.The body must adapt to new nutritional conditions, for which it is looking for an "alternative source" of energy.Such is his adipose tissue.
By dividing fats, the body produces ketones that provide energy to the cells.This process is called ketosis, which is why the name of the diet occurred.
Features of the Keto diet
The ketogenic diet provides quick weight loss for two reasons:
- It reduces the level of hormones stimulating hunger, thus suppresses the appetite;
- Break the fats in the body, reduces the volume and weight of the body.
The fatty foods are very satisfactory, so there is no feeling of hunger on the keto diet, there is no need to count the calories and convince you to eat less.This naturally happens, because excessive fatty products are very difficult.At the same time, the changes occur in the body:
- Blood sugar decreases;
- The production of insulin is reduced;
- The sensitivity of the cells to insulin increases.
These advantages allow you to recommend a diet with people with pre -abetto - a state in which the level of blood sugar has already increased, but the functioning of the pancreas has not yet been compromised.
The keto diet has other health benefits:
- It reduces the risk of developing some types of cancer, suppressing weak atypical cells due to oxidative stress;
- reduces the manifestations of acne and acne, changing the balance of intestinal bacteria;
- Supports the work of the heart and blood vessels, since it introduces healthy fats that improve the profile of cholesterol in the diet;
- improves brain function;
- reduces the risk of convulsions for epilepsy;
- Normalizes the hormonal background in women with symptoms of ovarian polycystic syndrome.
Finally, this diet is effective in weight loss.Compared to low air diets, the Ketonovo accelerates the weight loss of 2-3 times, which is confirmed by the search for experts from the United States and Great Britain.The rapid weight loss together with the healing of the body has popularized this nutritional plan in Europe and the United States.
Keto diet: what can and cannot eat
The base of the diet are protein foods with a high content of necrane fats and vegetables.Allowed:
- meat - beef, pork, turkey, chicken;
- Fish with a high fat of fat: mackerel, salmon, tuna, herring;
- egg;
- oil, cream, cheese;
- walnuts and thermally unrealized semi -thermally elaborate;
- Vegetable oils are first unrefined spins: sunflower, olive, coconut, linen;
- avocado;
- Spacchi - salt spices, dry;
- Nekrahmalic vegetables - Peperon, tomatoes, cucumbers, green and onions, asparagus, cabbage, leafy vegetables.
Here are the options for cheto-diet dishes.
Breakfast. Bacon with eggs and tomatoes;omelette with onions, tomatoes, pepper and basil;protein cocktail;omelette with avocado and goat cheese;sugar -free yogurt with cocoa;eggs with mushrooms;Cottage Cottage with sunflower or pumpkin seeds.
Dinner. Chicken salad with feta cheese and olive oil;Seafood salad with avocado;a handful of walnuts and different slices of fat cheese;Beef steak with vegetable salad;Windle with cheese and walnuts.
Dinner. Salmon with fresh vegetable salad;Meatballs with stewed vegetables and cheese;pork ribs under a cheese crust with broccoli and garlic;chicken with vegetables under creamy sauce;eggs with bacon and cheese;White fish files with eggs 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, baked goods;
- legumes - beans, lentils, peas;
- Fruits and berries, except strawberries, raspberries, blueberries;
- Roots crops - potatoes, carrots, beets;
- Industrial production sauces with addition of sugar and preservatives;
- Dairy products -Caseari with low fat;
- Dietary sugar foods containing sugar alcohol and artificial sweeteners;
- Products with the content of transformed vegetable fat, margarine, palm oil.
Except for the diet, you cannot drink alcohol, as it violates the ketosis process.In addition, most alcoholic beverages are rich in carbohydrates, which are excluded in this regard.
Side effects and contraindications of the Keto diet
The transition to the low carbohydrate diet is stress for the body, so in the first weeks side effects can be observed.
Keto-Gripp. A condition similar to an influence or a cold.It is manifested by greater fatigue, sleep impairment, digestive discomfort.
-Gripp was born during the period of adaptation of the body with new nutritional conditions and does not require the correction of the diet.But its events can be reduced to a minimum if you gradually remove carbohydrate products within a few weeks.
Constipation and swelling. Excess protein products can cause disorders in the digestive system.To avoid this, try to eat more fibers.Fresh vegetables and herbs are rich.
Feet cramps. The diet changes the balance of water and minerals in the body, due to which there could be an increase in the need for mineral salts.Food of the site more than usual.And take mineral additives with magnesium, potassium.
In some diseases, the keto diet is contraindicated.You cannot contact it for people with type 1 diabetes, disorders of the digestive system and kidneys.It is not recommended for pregnant and nursing women.In the presence of type 2 diabetes, hypoglycaemia and heart disease on safety for the low carbohydrate diet, it is necessary to speak with 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.Their refusal can manifest themselves with a lack of nutritional nutrients:
- Group B Vitamins;
- Vitamin C;
- Anthocyanins with antioxidant effects;
- Sustainable starch is used for a healthy intestinal microflora.
Obviously, prolonged observance of the diets that is involved serious health risks.Therefore, it is recommended to strictly follow his diet for two or three months.Subsequently, it is necessary to add useful carbohydrate products to the diet daily or from time to time, observing how the weight continues to decrease.Ultimately, you will find your optimal balance of products that will help to maintain weight in normal.