Any modern person, and especially a woman, strives to have an attractive and slim 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 ketogenic diet, the results of which are usually noticeable after two weeks.This diet was created at the beginning of the last century and was originally intended, curiously, for the treatment of epilepsy.
The essence of the keto diet.
It is a diet low in carbohydrates, high in fat and moderate in protein.
The human brain cannot function without glucose.The main source of “fuel” for this organ is carbohydrates.Since the list of possible ketogenic diets implies an almost complete absence of carbohydrates, the question naturally arises as to what the brain will be fed.In the case of a low carbohydrate content in the incoming food, glycerol and fatty acids are produced in the liver.From these decomposition 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 glycogen reserves found in the liver and muscles.After the complete cessation of glycolysis, fats begin to break down.
The Dos and Don'ts of the Ketogenic Diet
The main component of the ketogenic diet is protein-rich foods.To burn fat, you must strictly follow the following dietary recommendations.So what is the ketogenic diet?
Recommended products
- meat- one of the main sources of proteins and vitamins.First of all, poultry, rabbit and beef are recommended.
- 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 high in protein and some other nutrients.Additionally, its 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 a ketogenic diet.
- walnuts- 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 and minerals (cheese, cottage cheese, yogurt, as well as kefir and skimmed milk).
- Vegetables- low in calories and high in fiber.However, its quantity should be somewhat limited, since some vegetables contain quite a few carbohydrates.You should prefer spinach, green salad, cucumbers, radishes, cabbage and zucchini.
- fruit- only oranges, grapefruits and sweet and sour apples are allowed.
Prohibited products
The following products are strictly prohibited:
- All cereals.
- All pastry and bakery products.
- Sugar.
- Carbohydrate-rich vegetables include potatoes, corn, onion, parsley and garlic.
- Sweet fruits.
- Carbonated drinks.
The ideal daily amount of carbohydrates is no more than 50 g.In addition, it is necessary to drink enough water: 1.5 to 2 liters per day.The list describing the ketogenic diet suggests that the approximate protein:fat:carbohydrate ratio 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.Also, contraindications for the ketogenic 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.