What is a diet these?Does it help to lose weight?What are its advantages to other weight loss plans?And what negative effects should you know before contacting it?
Keton diet is a popular weight loss plan based on complete refusal of carbohydrates and incorporating a large amount of fat and protein in the diet.At first glance, high high food opposes the idea of losing weight in general and common sense.After all, fats can cause violations in the work of the heart and blood vessels.In addition, fatty food is calorie, is it possible to lose weight if you only eat it?
More than 20 scientific research is devoted to the study of these issues, as well as the experience and practice of thousands of people in different countries.The diet works and helps lower weight without hunger.
But it is important to keep in mind that for many years the observation of the health status of people in the diet does not exist.Studies cover a period of several months and cannot talk how safe Keton's diet is in the long run.
Diet these - what is it
The diet these is a rejection of carbohydrate -containing products and replacing them with a high fat content.The fat portion in the diet should be 60-75%, the remainder is filled with protein-25-30%of the diet, and no more than 5%of the total food consumption constitute carbohydrates.
Such a diet is not natural that the body used to get energy from carbohydrate food.The body should adapt to new food conditions, for which it is looking for an "alternative source" of energy.Such is his fat tissue.
By dividing fats, the body produces ketones that supply energy to cells.This process is called Ketosis, which is why the diet's name happened.
The characteristics of the diet these
Ketogenic diet provides rapid weight loss for two reasons:
- reduces hormone levels that stimulate urine, thereby suppress appetite;
- It disrupts fats in the body, reduces volume and body weight.
Fatty foods are very satisfying, so there is no sense of hunger in ketocytes, no need to count calories and persuade yourself to eat less.It happens naturally because overeating fatty products is very difficult.At the same time, changes occur in the body:
- Blood sugar decreases;
- Insulin production is reduced;
- Cell sensitivity to insulin increases.
These advantages allow you to recommend a diet of these to people with money -Aibet - a condition in which blood glucose levels have already increased, but the functioning of the pancreas has not yet been damaged.
The diet these have other health benefits:
- reduces the risk of developing certain types of cancer by suppressing weak atypical cells as a result of oxidative stress;
- reduces manifestations of acne and acne, changing the balance of intestinal bacteria;
- Supports heart and blood vessel work, as it presents healthy fats that improve cholesterol profile in the diet;
- improves brain function;
- reduces the risk of seizures for epilepsy;
- Normalizes hormonal background in women with symptoms of ovarian polycistic syndrome.
Finally, this diet is effective in losing weight.Compared to low-air diets, Ketonovo accelerates weight loss by 2-3 times, which is confirmed by the research of experts by US and UK.The rapid loss of weight along with the healing of the body made this popular food plan in Europe and the US.
Diet these: what can and cannot eat
The diet base is protein foods with a high fat content and necraine vegetables.Allowed:
- meat - beef, pork, turkey, chicken;
- Fish with a high fat content - mackerel, salmon, tone, herring;
- eggs;
- oil, cream, cheese;
- thermically raw nuts and seeds;
- Vegetable oils are pre -arranged by the first rotation - sunflower, olive, coconut, linen;
- avocado;
- spices - salt, dried spices;
- Nekrahmal vegetables - bell pepper, tomatoes, cucumbers, green and onions, asparagus, cabbage, leaf greens.
Here are the options for ketocytes.
breakfast Egg and tomato bacon;omelets with onions, tomatoes, pepper and basil;protein cocktail;Omelet with avocado and goat cheese;cocoa -free yogurt;eggs with mushrooms;Cheese cheese with sunflower or pumpkin seeds.
DINNER Chicken salad with sliced cheese and olive oil;avocado seafood;a small piece of nuts and a few slices of fat cheese;Steak beef with a vegetable salad;Windle with cheese and nuts.
DINNER Salmon with a salad with fresh vegetables;both with vegetables and boiled cheese;pork pork under a crust of cheese with broccoli and garlic;Chicken with vegetables under creamy sauce;eggs with bacon and cheese;White fish files with eggs and spinach.
From the diet it is necessary to exclude products containing carbohydrates and unhealthy fats.Among them:
- Sweets - sweets and sweet drinks;
- Cereals and products from them - cereals, pasta, bread products;
- Legumes - beans, lentils, peas;
- fruits and berries, except strawberries, raspberries, blueberries;
- Root crops - potatoes, carrots, beets;
- industrial production sauces with the addition of sugar and preservatives;
- Retail products;
- Dietary sugar foods containing sugar alcohol and artificial sweeteners;
- Products with the content of processed fats of vegetables, margarine, palm oil.
Depending on the diet, you cannot drink alcohol, as it violates the process of ketosis.Moreover, most alcoholic beverages are rich in carbohydrates, which are excluded in this regard.
Side effects and contraindications of these diet
Crossing the low fuel diet is stress for the body, so in the first few weeks the side effects can be observed.
Keto-Gripp. A condition similar to a flu or a cooling.It is manifested by increased fatigue, sleep damage, digestive discomfort.
-Gripp arises during the period of adaptation of the body in new nutritional conditions and does not require diet correction.But its manifestations can be minimized if it gradually removes carbohydrate products within a few weeks.
Constipation and bloating. Excess protein products can cause disturbances in the digestive system.To avoid this, try to eat more fiber.Fresh vegetables and plants are rich in it.
Foot cramps. The diet changes the balance of water and minerals in the body, due to which there may be an increased need for mineral salts.Page food more than usual.And get mineral additives with magnesium, potassium.
In some diseases, ketocytes are contraindicated.You cannot refer it to people with type 1 diabetes, digestive system disorders and kidneys.Not recommended for pregnant women and nurses.In the presence of type 2 diabetes, hypoglycemia and heart disease regarding the safety for you low fuel diet, you should talk to your doctor.
Duration and results
The diet these requires the exclusion of carbohydrate products from the diet, many of which are useful, such as fruits, legumes and cereals.Their refusal can manifest with a lack of nutrients:
- Group B vitamins;
- Vitamins C;
- Antocyanins with antioxidant effects;
- Sustainable starch serves a healthy intestinal microflora.
Of course, the prolonged observance of Keto-Diets holds serious health risks.Therefore, it is recommended to follow her diet strictly for two to three months.After that, you need to add useful carbohydrate products to the diet daily or occasionally, observing how weight continues to decline.After all, you will find your optimal balance of products that will help maintain weight at normal.