Every modern person, 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 weight loss methods 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, surprisingly, 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 lack of carbohydrates, the question naturally arises as to what the brain will be fed.In case of low carbohydrate content in the food received, glycerol and fatty acids are produced in the liver.Ketone bodies are formed from these decomposition products, which effectively support the functioning of the brain and feed 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.
Keto diet dos and don'ts
The main component of the keto diet is food that is rich in protein.To achieve fat burning, you must strictly follow the following food 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.
- A fish- also an important source of protein and unsaturated fatty acids.Red fish, herring, cod, flounder, halibut, capelin and tuna are recommended.
- 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.
- Eggs- contain large amounts 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- characterized by a high content of calcium, vitamins, and minerals (cheese, fresh cheese, yogurt, as well as kefir and low-fat milk).
- Vegetables- low in calories and high in fiber.However, their quantity must be somewhat limited, because some vegetables contain a lot of carbohydrates.You should prefer spinach, lettuce, cucumbers, radishes, cabbage and zucchini.
- Fruit- 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 that are rich in carbohydrates include potatoes, corn, onions, parsley and garlic.
- Sweet fruit.
- Carbonated drinks.
The ideal daily amount of carbohydrates is no more than 50 g.In addition, it is necessary to 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, heart system and gastrointestinal tract.
Lack of diet is a negative impact of lack of glucose on people whose work requires high brain activity, because with a low concentration of glucose in the body, the ability to concentrate deteriorates and fatigue occurs more quickly.