Any modern person, especially a woman, strives to have a slender and attractive figure.But many “miracle” 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 originally intended, interestingly, 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 naturally arises about what the brain will be fed with.In the case of low carbohydrate content in the food received, glycerol and fatty acids are produced in the liver.From these decay products, ketone bodies are formed, 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, fats begin to break down.
Dos and Don'ts on the Keto Diet
The main component of the keto diet is protein-rich 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 proteins and vitamins.First of all, poultry, rabbits and beef are recommended.
- Fish- also an important source of proteins and unsaturated fatty acids.Recommended are red fish, herring, cod, halibut, halibut, capelin and tuna.
- Seafood- are rich in proteins and some other nutrients.Furthermore, its advantage is its high digestibility.These are mussels, crabs, squid, oysters and shrimp.
- Eggs- contains large amounts 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 dairy products- characterized by a high content of calcium, vitamins, minerals (cheese, cottage cheese, yogurt, as well as kefir and skimmed milk).
- Vegetables- low calorie and rich in fiber.However, its quantity should be somewhat limited, as some vegetables contain a large amount of carbohydrates.You should prefer spinach, green salad, cucumber, radish, 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.
- Carbonated drinks.
The ideal daily amount of carbohydrates is no more than 50 g.Additionally, you need to drink plenty of water: 1.5 to 2 liters per day.The list describing the keto diet suggests that the approximate protein:fat:carbohydrate ratio is 25:70:5, respectively.
Contraindications
This diet is contraindicated for people with diabetes.The ketone bodies in diabetes make you feel worse and can cause death.Also, 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 more quickly.