Every modern person, and especially a woman, tries to have an attractive and slim figure.But many "miracle" techniques and programs aimed at eliminating extra pounds sometimes turn out to be completely ineffective.
Few people know that one of the most effective methods to lose weight is the keto diet, the results of which are usually visible after two weeks.This diet was created at the beginning of the last century and was originally intended, surprisingly, for the treatment of epilepsy.
The essence of this diet
This is a low-carb, high-fat, moderate-protein diet.
The human brain cannot function without glucose.The main source of "fuel" for this organ is carbohydrates.Since the list of possible keto diets implies an almost complete absence of carbohydrates, the question naturally arises as to what the brain will be fed.In the case of low carbohydrate content in the feed, glycerol and fatty acids are produced in the liver.From these breakdown products, ketone bodies are formed, which effectively support the functioning of the brain and nourish it well.Due to the low content of carbohydrates, the human body undergoes extreme restructuring using the glycogen reserves found in the liver and muscles.After the complete cessation of glycolysis, fats begin to break down.
Keto Diet Dos and Don'ts
The main component of this diet are foods that are rich in protein.To achieve fat burning, you must strictly adhere to the following nutritional recommendations.So what is the keto diet?
Recommended Products
- meaty- one of the main sources of proteins and vitamins.First of all, poultry, rabbit and beef are recommended.
- Fish- also an important source of protein and unsaturated fatty acids.Redfish, herring, cod, halibut, capelin and tuna are recommended.
- Seafood- are rich in protein and some other nutrients.Moreover, their advantage is high solubility.These are mussels, crabs, squid, oysters and shrimp.
- egg- They contain large amounts of vitamins and minerals.Both chicken and quail eggs fit well into a keto diet.
- nuts- suitable for a light snack between main meals.Almonds, hazelnuts, walnuts, pistachios are recommended.
- Low-fat fermented milk products- characterized by a high content of calcium, vitamins, minerals (cheese, cottage cheese, yogurt, as well as kefir and low-fat milk).
- Vegetables- low in calories and high in fiber.However, their quantity should be somewhat limited, as some vegetables contain a lot of carbohydrates.You should prefer spinach, lettuce, cucumbers, radishes, cabbage and zucchini.
- The fruits- Only sweet and sour oranges, grapefruits and apples are allowed.
Prohibited Products
The following products are strictly prohibited:
- All grains.
- All confectionery and bakery products.
- Sugar.
- Vegetables that are high in carbohydrates include potatoes, corn, onions, parsley and garlic.
- Sweet fruits.
- Carbonated drinks.
The ideal daily amount of carbohydrates is no more than 50 g.In addition, you should drink enough water: from 1.5 to 2 liters per day.The list describing the keto diet suggests that the approximate ratio of protein: fat: carbohydrate is 25: 70: 5, respectively.
Contraindications
This diet is contraindicated for people with diabetes.Ketone bodies in diabetes make you feel worse and can cause death.In addition, contraindications for the keto diet are diseases of the kidneys, heart system and gastrointestinal tract.
The disadvantage of the diet is the negative impact of glucose deficiency on people whose work requires high brain activity, since with low concentrations of glucose in the body, the ability to concentrate deteriorates and fatigue appears faster.