Every modern person, and especially women, strives to have an attractive, slim figure.But many "miracle" techniques and programs aimed at removing extra pounds sometimes turn out to be completely ineffective.
Few people know that one of the most effective methods of 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, to treat epilepsy.
The essence of the keto diet
It 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 suggests an almost complete absence of carbohydrates, the question naturally arises as to what the brain will feed on.In case of low carbohydrate content in the food intake, glycerol and fatty acids are produced in the liver.Ketone bodies are formed from these breakdown products, which 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 found in the liver and muscles.After the complete cessation of glycolysis, the breakdown of fats begins.
Keto diet dos and don'ts
The main component of the keto diet is high protein foods.To achieve fat burning, you must strictly adhere to the following nutritional 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 protein and unsaturated fatty acids.Red fish, herring, cod, flounder, halibut, capelin and tuna are recommended.
- seafood- are high in protein and some other nutrients.In addition, their advantage is high digestibility.These are clams, crabs, squid, oysters and shrimps.
- eggs- contain large amounts of vitamins and minerals.Both chicken and quail eggs fit well into a keto diet.
- Nuts- suitable for a 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 amount should be somewhat limited, as some vegetables contain a lot of carbohydrates.Prefer spinach, lettuce, cucumbers, radishes, cabbage and zucchini.
- Fruits- only oranges, grapefruit and sweet and sour apples are allowed.
Prohibited products
The following products are strictly prohibited:
- All grains.
- All confectionery and bakery products.
- sugar.
- Vegetables 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: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 for the keto diet are diseases of the kidneys, the heart system and the gastrointestinal tract.
The disadvantage of the diet is the negative impact of glucose deficiency on people whose work requires high brain activity, because with low concentrations of glucose in the body, the ability to concentrate deteriorates and fatigue occurs more quickly.