Any modern person, and especially a woman, strives to have an attractive and slim figure.But many "magical" techniques and programs aimed at eliminating 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, oddly enough, 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 shows an almost complete absence of carbohydrates, the question naturally arises about what to feed the brain.In the case of low carbohydrate content in food, glycerol and fatty acids are produced in the liver.From this breakdown product, ketone bodies are formed, which effectively support brain function 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, fat begins to break down.
Keto Diet Do's and Don'ts
The main component of the keto diet is food high in protein.To achieve fat burning, you must adhere to 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, chicken, rabbit and beef are recommended.
- Fish- Also a source of important protein and unsaturated fatty acids.Recommended are red fish, herring, cod, flounder, halibut, capelin, and tuna.
- Seafood- is high in protein and several other nutrients.In addition, their advantage is high digestibility.These are clams, crabs, squid, oysters and shrimp.
- Eggs- contains a large amount of vitamins and minerals.Both chicken and quail eggs are suitable for the keto diet.
- Nuts- Suitable for snacks between main meals.Almonds, hazelnuts, walnuts, pistachios are recommended.
- Low-fat fermented milk products- characterized by the content of calcium, vitamins, minerals (cheese, cottage cheese, yogurt, as well as kefir and low milk).
- Vegetables- Low in calories and high in fiber.However, their quantity must be quite limited, because some vegetables contain a lot of carbohydrates.You should prefer spinach, salad greens, 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 grains.
- All confectionery and bakery products.
- Sugar.
- Vegetables high in carbohydrates include potatoes, corn, onions, parsley and garlic.
- Sweet fruits.
- Carbonated drinks.
The ideal amount of daily carbohydrates is no more than 50 g.In addition, you need to drink enough water: from 1.5 to 2 liters a day.The list that describes the keto diet shows that the ratio of protein: fat: carbohydrate is 25: 70: 5 respectively.
Contraindications
This diet is contraindicated for people with diabetes.Ketone bodies in diabetes make you feel worse 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 effect of lack of glucose in people whose work requires high brain activity, because with a low concentration of glucose in the body, the ability to concentrate and fatigue occurs faster.