Fashion bloggers and fashion magazines are everywhere screaming about different methods of losing weight: a gluten-free diet, Kremlin, fresh juices, depending on blood type, and hundreds of others. You can argue all you want about the effectiveness of each of the methods, but what good is it if the main question for women is still "how to lose weight? "But ketogenic nutrition is hard to attribute to them. The ketogenic diet is a diet high in fat and protein and low in carbohydrates.
How does it work?
Our body is designed to receive energy for its work from carbohydrates (glucose). An alternative source of energy is the breakdown of fats, or rather the so-called ketone bodies. When blood glucose is low (no carbohydrates, this is inevitable), fat stores are used up. As they are absorbed as fuel for the body and brain, extra centimeters begin to leak out.
Consequently, the goal of a diet is to induce a metabolic state in which the amount of carbohydrates in the diet is minimized and the amount of fat consumed is maximized.
Remember that any diet is stressful for the body and the body. When choosing a way to lose weight, try to correctly assess your health and fitness.
In 2016, the results of a study were published in which scientists and medical professionals studied the effects of a low-carbohydrate diet on the body and risk factors for cardiovascular disease. It was concluded that the subjects on a low-carbohydrate diet lost significantly more weight than those who continued to consume carbohydrates. The second side of the coin was that weight loss was associated with an increase in cholesterol, which is not good for your health.
Today there are a lot of techniques aimed at reducing one of the BJU indicators. The leader of recent years can be called the Ducan diet, a protein nutritional system consisting of four stages. It is up to you which way you prefer.
What is ketosis?
This is a state of the body in which ketone bodies or ketones become the main source of energy. In order for the body to start working in this mode, it is required to observe carbohydrate fasting for 3-4 days and then proceed to one of the appropriate types of ketogenic diet.
Types of ketogenic diets
Classic.This is a low carbohydrate, high fat diet. Actually, the whole article is dedicated to its classic version, in which the ideal proportion of BJU is: 75% fat, 20% protein and 5% carbohydrates.
Cyclical ketogenic diet. In this case, it means the alternation of 5 days with strict adherence to the diet and 2 days of the so-called "cheat meal", when the consumption of 400-500 g of carbohydrates per day is allowed, which allows to replenish glycogen stores. .
This option is most often used before or during intense and increased sports loads. This way of eating helps speed up your metabolism, burn remaining fat, and gain lean muscle mass. Many nutritionists insist that the correct diet must be balanced, therefore, of the diet options listed, they prefer this one.
Targeted ketogenic diet.Suitable for professional athletes, most used by bodybuilders. In this case, it is allowed to consume carbohydrates an hour and a half before the start of training. This type of ketogenic diet allows you to replenish glycogen stores to avoid exhaustion and at the same time not get out of ketosis.
Positive and negative aspects of the ketogenic diet
Advantages:
- With a ketogenic diet, there is no dramatic change in nutrition and artificial reduction in calories, which usually leads to the fact that after losing weight, the weight returns and sometimes increases.
- As a general rule, the feeling of hunger disappears and stamina increases.
- The ketogenic diet can help you lose weight fast. That's why audiences often use it to prepare for urgent filming or important events.
- People with insulin resistance and metabolic syndrome often prefer low carbohydrate diets because they see excellent results and resolution of chronic diseases. Reducing carbohydrates to ketogenic levels of 25 to 50 grams per day helps keep insulin levels low and normal.
- The ketogenic diet has also been recommended as a non-drug treatment for difficult-to-control childhood epilepsy. This is evidenced by research in 2016.
- It can be beneficial to lose excess fat and improve the general condition of people with type 2 diabetes. This was reflected in a foreign study in 2018, in which 2, 5 thousand people participated. Some of the subjects had a low-carbohydrate diet, while others ate in a more balanced way. The main focus of the study was glycemic control. Through systematic observations, analysis, and comparisons, scientists have concluded that the ketogenic diet has a beneficial effect on the body and can be used as part of an individual treatment plan, under the supervision of a physician.
Cons:
- The most common side effects are constipation, slightly low blood sugar, or an upset stomach.
- Less commonly, low-carbohydrate diets can lead to kidney stones or increased acid levels in the body (acidosis).
- Other side effects can include the "keto flu, " including headaches, chills, occasional fever, weakness, irritability, and bad breath.
- When your body burns fat stores, it puts pressure on the kidneys and also increases ammonia levels in the blood.
- Bad diet and lack of balance. Since carbohydrate intake is minimized, significant restrictions on food intake appear.
- Many people notice that at first there is a general weakness of the body, lethargy and drowsiness.
- Ketone bodies are quite toxic to the body, so it is important not to tempt fate on your own and seek the professional advice of a nutritionist or doctor who will observe you during your weight loss.
Contraindications
Who should avoid the ketogenic diet?
- People with liver and kidney disease, high cholesterol, and metabolic disorders.
- Diabetics are advised to experiment with nutrition only under medical supervision.
- Pregnant and lactating women.
What to eat and drink on a ketogenic diet? What foods can you eat?
Meatunprocessed, that is, without the processes of salting, preserving, smoking, etc. Suitable are pork, lamb, beef, duck, fatty parts of chicken and turkey, bacon and lard. Refrain from cold cuts and sausages.
Fish and seafood. Salmon, salmon, saury, sardines, mackerel, herring, and any shellfish are excellent. Avoid breading when cooking as it contains carbohydrates.
Eggs. Consume in any form: boiled, stuffed, fried in butter, scrambled eggs, etc.
Vegetables growing on the ground. Favorites include cauliflower, cucumber, asparagus, avocado, broccoli, spinach, green beans, and zucchini. Say goodbye to root vegetables: potatoes, beets, onions, carrots, celery root, etc. Use olive oil or butter for cooking.
Dairy products: cottage cheese, butter, cheese, cream, sour cream. The main condition is that they are in bold.
Nuts. Good for a snack other than cashews. It is better to exclude this type due to its high carbohydrate content.
Oils and fats.If we talk about vegetable oils, then we give preference to olive oils. Coconut is also very popular, which can significantly diversify the flavor palette of foods.
What to drink?
During the ketogenic diet, it is important to drink plenty of water, water helps flush toxins from the body.
A 2015 study found that replacing diet drinks with water after a main meal can lead to further weight loss as well as improved insulin resistance.
Eliminate all sodas and juices, energy drinks and smoothies and beer.
What to drink besides water? Unsweetened coffee and tea and wine are the least harmful in terms of carbohydrate content.
What foods to avoid?
First of all, you will have to gather all your will in a fist and give up what you use most frequently: sweets, candies, cakes, cookies, chocolate bars, donuts and breakfast cereals. Sugar-free diets have been popular with women around the world and eliminate simple carbohydrates and refined sweeteners, helping reduce the risk of heart disease.
Starchy foods: bread, pasta, rice, corn, potatoes, peas, chips, cereals, muesli, etc. If you see the word "whole grain", put the item back on the shelf.
Legumes, first avoid beans and lentils.
Try not to drink milk and say goodbye to latte (contains 18 grams of carbohydrates), avoid low-fat yogurt.
For fruits and berries, the best options are raspberries, strawberries, blueberries, watermelons, and melons. Bananas, grapes, mangoes, pears, apples, and kiwis can mess up your carbohydrate stats.
One smart person said that "losing weight without limiting food is the same as conquering laziness without getting off the couch. "Expect to work hard and change your eating habits.
An example of a ketogenic menu for a week
To diversify your diet and achieve your goals, you will have to love cooking. What can be the food during the week?
Monday
- Breakfast: scrambled eggs with ham, cheese and spinach.
- Lunch: chicken broth and vegetable salad garnished with natural mayonnaise.
- Dinner: baked fish with vegetables (green beans and greens) and brown rice.
Tuesday
- Breakfast: grated cheese omelette and steamed fish cakes.
- Lunch: tuna salad with avocado and a mixture of lettuce leaves, dressed with olive oil or natural mayonnaise.
- Dinner: vegetable stew with meat.
Wednesday
- Breakfast: boiled eggs and toasts with cream cheese and avocado.
- Lunch: meat borscht.
- Dinner: seafood salad and cauliflower pancakes.
Thursday:
- Breakfast: 2 eggs and asparagus fried in butter.
- Lunch: pureed soup and vegetable salad.
- Dinner: Mushroom casserole.
Friday:
- Breakfast: smoked salmon and avocado sandwich.
- Lunch: fish soup.
- Dinner: frittata with fresh spinach.
Saturday
- Breakfast: scrambled eggs with mushrooms and cheese.
- Lunch: boiled chicken with hummus and lettuce.
- Dinner: Baked turkey and coleslaw with creamy cheese sauce.
Sunday
- Breakfast: mushroom casserole.
- Lunch: chicken soup.
- Dinner: Avocado cutlet with green beans fried in butter.
Conclusion: how many people, so many weight loss methods. A ketogenic diet is a short-term diet that focuses on weight loss rather than health benefits. The results of clinical studies examining the effect of ketogenic diets are controversial, so it should be practiced for no more than a few months and under the supervision of a doctor.