Every modern person, and especially a woman, strives for an attractive, slim figure.However, many “miraculous” techniques and programs for getting rid of extra pounds sometimes turn out to be completely ineffective.
Few people know that one of the most effective methods of losing weight is the keto diet, the results of which are usually visible after two weeks.This diet was developed at the beginning of the last century and, oddly enough, was originally intended to treat epilepsy.
The essence of the keto diet
This is a low-carb, high-fat, low-protein diet.
The human brain cannot function without glucose.The main “fuel source” for this organ is carbohydrates.Since the list of possible keto diets implies an almost complete absence of carbohydrates, the question naturally arises as to what the brain is fed with.When the carbohydrate content in the food consumed is low, glycerin and fatty acids are produced in the liver.These breakdown products produce ketone bodies, which effectively support the function of the brain and nourish it well.Due to the low carbohydrate content, the human body undergoes an extreme transformation using the glycogen reserves in the liver and muscles.After glycolysis stops completely, fats begin to break down.
Keto diet tips and tricks
The main component of the keto diet is protein-rich foods.To achieve fat burning, you must strictly adhere to the following nutritional recommendations.So what is the keto diet?
Recommended products
- Meat- one of the main sources of proteins and vitamins.Poultry, rabbit and beef are particularly recommended.
- Fish- also an important source of proteins and unsaturated fatty acids.Red fish, herring, cod, flounder, halibut, capelin and tuna are recommended.
- seafood- are rich in proteins and some other nutrients.In addition, their advantage is high digestibility.These are mussels, crabs, squid, oysters and shrimps.
- Eggs- Contain 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 and 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 low-fat milk).
- Vegetables- low in calories and high in fiber.However, their quantity must be somewhat limited, as some vegetables contain quite a lot of carbohydrates.You should give preference to 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 cereals.
- All confectionery and baked goods.
- Sugar.
- Vegetables rich 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.In addition, you need to drink enough water: 1.5 to 2 liters per day.The list describing the keto diet suggests that the approximate ratio of proteins: fats: carbohydrates is 25: 70: 5, respectively.
Contraindications
This diet is contraindicated for people with diabetes.Ketone bodies in diabetes lead to a worsening of the feeling of illness and can lead to death.In addition, contraindications to the keto diet include 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 glucose concentrations in the body, the ability to concentrate worsens and fatigue occurs more quickly.