Any modern person, and especially a woman, strives to have an attractive and slim figure.But many “miraculous” 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 for losing 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 was originally intended, oddly enough, for the treatment of epilepsy.
The essence of the keto 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 arises as to what the brain will be fed.In case of low carbohydrate content in incoming food, glycerol and fatty acids are produced in the liver.From these breakdown products, ketone bodies are formed that effectively support the functioning of the brain and nourish it well.Due to the low carbohydrate content, the human body undergoes extreme restructuring using the glycogen reserves present in the liver and muscles.After the complete cessation of glycolysis, fats begin to break down.
Dos and Don'ts of the Keto Diet
The main component of the keto diet is protein-rich foods.To achieve fat burning, you must strictly adhere to the following dietary recommendations.So, what is the keto diet?
Recommended products
- Meat- one of the main sources of proteins and vitamins.First of all, poultry, rabbit and beef are recommended.
- Fish- also an important source of proteins and unsaturated fatty acids.Recommended are red fish, herring, cod, flounder, halibut, capelin and tuna.
- Seafood- they are rich in proteins and some other nutrients.In addition, their advantage is high digestibility.These are mussels, crabs, squid, oysters and shrimp.
- Egg- contain large quantities of vitamins and minerals.Both chicken and quail eggs fit well into a keto diet.
- Nuts- suitable for a small 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 rich in fiber.However, their quantity must be rather limited, as some vegetables contain a lot of carbohydrates.You should prefer spinach, green salad, cucumbers, radishes, cabbage and courgettes.
- Fruit- only oranges, grapefruits and sweet and sour apples are allowed.
Prohibited products
The following products are strictly prohibited:
- All cereals.
- All confectionery and baked goods.
- Sugar.
- High-carbohydrate vegetables include potatoes, corn, onions, parsley and garlic.
- Sweet fruits.
- Carbonated drinks.
The ideal daily amount of carbohydrates does not exceed 50 g.In addition, you need to drink enough water: 1.5 to 2 liters per day.The list describing the keto diet suggests that the approximate ratio of protein:fat:carbohydrates 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 to the keto diet are diseases of the kidneys, cardiac 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 worsens and fatigue occurs faster.