Any modern person, and especially a woman, strives to have an attractive and slender figure.But many “miraculous” techniques and programs aimed at getting rid of 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 visible after two weeks.This diet was created at the beginning of the last century and was initially intended, oddly enough, for the treatment of epilepsy.
The essence of the keto diet
This is a low-carbohydrate, 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 of what the brain will be fed with.In case of low carbohydrate content in the incoming food, 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 its low carbohydrate content, the human body undergoes extreme restructuring using glycogen stores present in the liver and muscles.After glycolysis stops completely, fats begin to break down.
Keto diet do’s and don’ts
The main component of the keto diet is protein-rich foods.To burn fat, you must strictly adhere to the following dietary recommendations.So, what is the keto diet?
Recommended products
- Meat- one of the main sources of protein and vitamins.First of all, poultry, rabbit and beef are recommended.
- Fish- also an important source of protein and unsaturated fatty acids.Goldfish, herring, cod, flounder, halibut, capelin and tuna are recommended.
- Seafood- are rich in protein and certain other nutrients.In addition, their advantage is their high digestibility.These are mussels, crabs, squid, oysters and shrimps.
- Eggs- contain large amounts of vitamins and minerals.Chicken and quail eggs fit well into a keto diet.
- Nut- 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 skimmed milk).
- Vegetables- low in calories and high in fiber.However, their quantity should be somewhat limited, since some vegetables contain a lot of carbohydrates.Prefer spinach, green salad, cucumbers, radishes, cabbage and zucchini.
- Fruits- only oranges, grapefruits and sweet and sour apples are allowed.
Prohibited products
The following products are strictly prohibited:
- All cereals.
- All confectionery and bakery products.
- Sugar.
- Vegetables high in carbohydrates include potatoes, corn, onions, parsley and garlic.
- Sweet fruits.
- Soft drinks.
The ideal daily amount of carbohydrates is no more than 50 g.In addition, you must 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.Ketones associated with diabetes worsen your health and can lead to 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 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.