Every modern person, and especially a woman, strives to have an attractive, slim figure.But many "wonderful" techniques and programs aimed at removing extra pounds sometimes turn out to be completely ineffective.
Few people know that one of the most effective ways to lose weight is the keto diet, the results of which are usually noticeable after two weeks.This diet was created at the beginning of the last century and, oddly enough, was originally intended to treat epilepsy.
The essence of the keto diet
This is a low-carb, high-fat, moderate-protein diet.
The human brain cannot function without glucose.Carbohydrates are the main "source of fuel" for this organ.Since the list of possible keto diets includes an almost complete absence of carbohydrates, the question naturally arises as to what feeds the brain.If the incoming food has a low carbohydrate content, glycerol and fatty acids are formed in the liver.Ketone bodies are formed from these breakdown products, which effectively support brain function and nourish it well.Due to the low carbohydrate content, the human body undergoes an extraordinary transformation using the glycogen reserves found in the liver and muscles.After glycolysis stops completely, fats begin to break down.
Keto diet dos and don'ts
The main component of the keto diet is high protein foods.To achieve fat burning, you must strictly follow the following dietary recommendations.So, what is the keto diet?
Recommended products
- Meat- one of the main sources of protein and vitamins.Primarily poultry, rabbit and beef are recommended.
- Fish- also an important source of protein and unsaturated fatty acids.Red fish, herring, cod, flounder, halibut, capelin and tuna are recommended.
- Seafood- high content of protein and some other nutrients.They also have the advantage of good digestibility.These are clams, crabs, squid, oysters and shrimp.
- Egg- contains a large amount of vitamins and minerals.Both chicken and quail eggs fit well into the keto diet.
- Nuts- suitable for a small snack between main meals.Almonds, hazelnuts, walnuts, pistachios are recommended.
- Low-fat fermented milk products- it is characterized by a high calcium, vitamin and mineral content (cheese, cottage cheese, yogurt, kefir and low-fat milk).
- Vegetables- low in calories and high in fiber.However, their quantity should be somewhat limited, as some vegetables contain quite a lot of carbohydrates.Spinach, green salad, cucumber, radish, cabbage and zucchini should be preferred.
- Fruits- only oranges, grapefruits and sweet and sour apples are allowed.
Prohibited products
The following products are strictly prohibited:
- All grains.
- All confectionery and bakery goods.
- Sugar.
- Vegetables high in carbohydrates include potatoes, corn, onions, parsley, and garlic.
- Sweet fruits.
- Carbonated drinks.
The ideal daily amount of carbohydrates does not exceed 50 g.You should also drink enough water: 1.5-2 liters per day.The list describing the keto diet indicates that the approximate ratio of proteins: fats: carbohydrates is 25:70:5, or
Contraindications
This diet is contraindicated for diabetics.Ketone bodies in diabetes can make you feel worse and even cause death.In addition, contraindications to the keto diet are diseases of the kidneys, heart system and gastrointestinal tract.
The disadvantage of the diet is the negative effect of glucose deficiency on people whose work requires high brain activity, since the ability to concentrate deteriorates and fatigue occurs more quickly in case of a low glucose concentration in the body.