The holidays are just around the corner, which means that the “losing weight for the company party” season is about to begin.Anyone who has not managed to get into the desired shape by summer or has regained everything from Turkey's abundance of five-star all-inclusive hotels has already taken out a subscription to a fashionable fitness club and is looking for an effective diet.You should pay attention to the currently popular and proven keto diet.
From a complete rejection of fats to their uncontrolled consumption
More recently, at the end of the 20th century, fats were isolated and tracked - everyone who lost weight completely excluded them from their diet and switched to a relatively balanced, low-calorie diet.
After low-calorie diets, overweight people switched to protein diets - Dukan, Atkins.
And in recent years, the high-fat keto diet has gained increasing popularity with its almost total absence of carbohydrates, strict protein control and uncontrolled consumption of fats, which have recently fallen out of favor.
What is that?Another fashion trend or a new and effective way to lose weight quickly and keep weight under control?Let's try to figure it out.
From epilepsy to nutrition
What is the Keto Diet for Weight Loss?Ketosis, so popular today, dates back to 1900 when doctors sought an effective way to control epilepsy attacks in young patients who were not helped by medication.
They came to the interesting conclusion that absolute fasting not only reduces the number of attacks, but also improves the condition of patients.The only disadvantage of the new method of treatment was that sooner or later the fast ended and the attacks recurred.
Then scientists began to look for a remedy that would be similar in effect to lack of food, but without its disadvantages.They came to the surprising conclusion that the keto diet, which is based on high-fat foods and the absence of carbohydrates, triggers the same reactions in the body as complete fasting.
Fat protects a slim body
The essence of the keto diet is to change the body's metabolism - remodeling it so that the body is rebuilt to feed on ketone bodies.Let's take a closer look at the mechanism.
Due to the lack of simple and easily accessible carbohydrates in the diet, the human body looks for new sources of energy.They become ketones - products of the breakdown of fat reserves.
At first glance it may seem that the now fashionable keto diet is a variant of the protein diet, but this is not entirely true.Protein diets limit not only carbohydrates, but also fats and recommend the consumption of low-fat foods.
Excess fat on a keto diet has already been proven to dramatically lower blood insulin levels, which helps control hunger and sugar cravings.In this way, the body not only switches to relying on its own fat reserves, but also reduces the overall calorie content of the food.
The keto diet is a diet with a minimum of carbohydrates.But to be fair, you don't completely eliminate carbohydrates from your diet.Otherwise your body simply would not be able to sufficiently tolerate physical and mental stress.Minimal carbs are difficult.It is very important to remember: once your body gets used to this menu, you will feel very good.
The core of the ketogenic diet
Today there are dozens of types of diets based on ketosis.They all limit carbohydrate intake to one degree or another.General recommendations are limited to the following proportions: The diet should be composed in such a way that it contains 70% fat, 20% protein and 10% carbohydrates.
Other nutritionists suggest monitoring not the proportion of macronutrients, but the amount of food rich in carbohydrates - their total amount should not exceed 50 grams per day.
In addition, this amount should not consist of sugar, starch and other easily digestible forms of carbohydrates - water-soluble fiber should be preferred.
What should you eat to reach the state of ketosis?
The keto diet menu should consist of the following products:
- All types of meat.The main difference between a ketogenic diet and a protein diet is that it allows you to eat all meat products without restrictions and without regard to the fat layer - including lard, lard, bacon, loin or ham.
- All bird species.On the keto diet, there are no restrictions on chicken wings, skin-on legs, or even goose and duck.
- Fish and seafood, including salmon, trout, mackerel, tuna, hake and other fatty fish.
- Dairy and fermented milk products with any fat content.In contrast to protein diets, where only low-fat milk is allowed, ketone diets follow the principle “the fatter, the better”.By the way, this approach is recognized by nutritionists around the world - it has long been proven that the calcium so necessary for our body is not absorbed from low-fat foods, since it is a fat-soluble element.
- Eggs.If there are no problems with cholesterol levels, egg yolks can also be consumed in unlimited quantities.
- Avocado.This amazing product contains oleic acid, which lowers the level of bad cholesterol in the blood and normalizes appetite.
- All kinds of mushrooms.
- All oils – sunflower, olive, butter, all types of nut oils.But you have to give up margarine.
- All types of cheese - from the fattest to the cheese with the lowest fat content.Neither goat cheese nor young mozzarella nor blue cheese were forbidden.
- Green vegetables and all kinds of salads.
- Bean curd tofu.
- Shirataki noodles.
- Nuts and seeds.
In extremely limited quantities, you can include unsweetened green fruits and dark chocolate with maximum cocoa content in your diet.
Carbohydrates taboo
However, the following list of keto diet foods is strictly prohibited.So if you find it difficult to give up something on this list, consider other, gentler diet options.
- All kinds of sources of fast carbohydrates - these include all kinds of baked goods, sweets, candies, all kinds of sugar, honey, juices and soda.
- Slow carbohydrates were also banned - all types of bread, pasta, cereals, starchy products.
- Sweet fruits and dried fruits.
- Margarine and all kinds of sauces.
- Low-fat foods.
All types of sugary alcohol should also be avoided.But sometimes you can also treat yourself to apple cider, light beer or dry wine.
Water is a source of health
All nutritionists in the world give specific advice about liquids.It is considered normal to drink about two liters of clean water per day.It is human nature to confuse thirst with hunger and therefore overdo your daily calorie intake.
Insufficient intake of clean water gives the body a signal about special conditions and the body begins to retain fluid.This is where swelling and sagging occurs.Normalizing your water-containing diet has a positive effect on fat burning.
The problem of insufficient fluid intake is particularly pressing with all types of protein and keto diets.Lack of enough fiber in the diet leads to stool problems and can lead to constipation.Increasing fluid intake can partially alleviate this problem.
On a keto diet, increased water consumption (up to 4 liters) is especially important, since a person losing weight needs to control the level of ketone bodies excreted in the urine.An improper drinking habit can lead to serious disorders in the body, cause irreversible changes in the organs and even lead to coma.
Ketoacidosis – a real threat or horror stories from dieters?
The keto diet is a completely unbalanced diet, and therefore many opponents of this diet warn about the possibility of developing such a terrible phenomenon as ketoacidosis.What is that?
Nutritionists distinguish three phases in the transition to consuming ketone bodies.The first is called the adaptation process, during which the body adapts all of its systems to a new diet and learns to obtain energy from alternative sources.The second is ketosis itself. The third is diabetic ketoacidosis.
The first two are completely safe for healthy people.In addition, according to American scientists, this is a forgotten mechanism for organizing human metabolism.An echo of those times when people were hunters and the main source of food was meat, eggs, roots, herbs and rare herbs, fruits, vegetables and berries.
The third disease is pathological, but can only occur in people with type 1 diabetes.According to the same scientists, people whose bodies are able to synthesize insulin are not at risk of ketoacidosis, and the new diet will not cause any harm.
However, before starting this diet, you should consult a doctor and undergo all the necessary tests.The keto diet is strictly contraindicated for people with bile duct diseases, cholelithiasis, liver, kidney and gastrointestinal diseases, as well as diabetes mellitus.
Fats are the basis of women's health
The keto diet has become particularly attractive for women.It is known that a severe restriction of fats in the diet leads to serious disruptions in the menstrual cycle.Losing weight on a keto diet is considered completely safe for a woman's reproductive health.
Women who have tried this diet write in reviews about the keto diet that the advantage of this diet, in addition to rapid weight loss, is improving the condition of the skin and hair.There is a general rejuvenation of the body.
Quitting the keto diet
Even though proponents of ketosis insist on the naturalness and harmlessness of the diet according to the motto “Less carbohydrates - more fat” and call for such a diet as a lifelong eating style, doctors warn against such serious experiments.
Consuming ketones is not entirely normal for the body and it is not clear what consequences this may have in the future.When you reach your desired weight, nutritionists recommend switching to a more natural and healthier diet with a certain amount of slow carbohydrates in your diet.
Exiting the keto diet should be done consistently, carefully and carefully.When you add carbohydrates to your diet, the body immediately begins to store fat, water, glycogen and everything that it has been missing for so long.
Before leaving the keto diet, it is recommended to calculate your diet for the amount of proteins, fats and carbohydrates.It's easy to do: all you have to do is record everything you eat over several days in one of the calorie tracking programs and then see the average values of macronutrient consumption.
In the second phase of exiting the keto diet, you should start adding 50 grams of complex carbohydrates to your diet weekly while reducing the amount of fat to stay within your calorie intake.Week after week, those who are losing weight need to replace fats with carbohydrates until the BJU proportion reaches the generally accepted norm of 30/20/50.
With this gradual approach, it takes approximately 4 to 5 weeks to get off the keto diet, but the body is able to adapt to the new eating style and does not gain excess weight.
From the Paleolithic to the 21st century
The Mercola Keto Diet, also known as the Paleolithic Diet, is a variant of the ketogenic diet developed by Optimal Wellness owner Joseph Mercola.
According to the doctor, grains and all their derivatives have only recently been included in the human diet and do not constitute natural food for humans. This is evidenced by numerous allergies - for example to gluten and starch.In this regard, he developed a special three-stage weight loss system that has a positive effect on the body, healing and rejuvenating it.
According to his theory, one can eat natural milk and fermented milk products made from it, coconut oil, fresh vegetables, vegetable oil, salmon, raw eggs, beef, nuts and ostrich meat.
The first phase of the diet lasts three days, during which rest and complete avoidance of carbohydrate-containing foods are recommended.In the second phase, physical activity and psychologists are included in the medical team.When the person reaches their desired weight, they move into the third phase of weight maintenance, in which they remain for the rest of their life.
According to reviews, the Mercola keto diet is very effective and allows rapid weight loss, but it is quite difficult to endure due to the restricted diet.From the point of view of other nutritionists, the doctor's methods are very questionable, since raw eggs and unprocessed milk can pose a danger to the body, and a lifelong refusal of carbohydrates is fraught with disorders in the gastrointestinal tract.
Keto diet: menu for the week
For meat eaters who don't suffer too much from a fruit and grain deficiency, a ketogenic diet can be an excellent choice and weight loss solution.
On the keto diet, the weekly plan looks something like this:
Monday
- Breakfast: soft-boiled eggs, avocado.
- Lunch: Chicken soup with broccoli.
- Dinner: Mushrooms with asparagus and chicken legs.
Tuesday
- Breakfast: cottage cheese with sour cream.
- Lunch: salmon with salad.
- Dinner: cottage cheese casserole.
Wednesday
- Breakfast: Omelet with bacon.
- Lunch: cream soup, mushrooms and chicken.
- Dinner: fish cutlets.
Thursday
- Breakfast: boiled breast with avocado.
- Lunch: chicken stewed with cheese, Chinese cabbage salad.
- Dinner: cottage cheese with fermented baked milk and apple.
Friday
- Breakfast: boiled eggs with cucumber and avocado.
- Lunch: grilled salmon and fresh vegetable salad.
- Dinner: Omelet with broccoli and mushrooms.
Saturday
- Breakfast: baked apple with cottage cheese.
- Lunch: stewed cabbage and pork chop.
- Dinner: yogurt.
Sunday
- Breakfast: Omelette with cheese.
- Lunch: chicken legs baked in cream.
- Dinner: cottage cheese with sour cream.
Due to the metabolic nature of the ketogenic diet, snacks and snacks are usually not necessary as the feeling of hunger does not occur due to reduced insulin levels.
Despite some restrictions in the range of foods, the recipes for the keto diet are quite varied and interesting.These include all kinds of nut muffins, creamy soups with bacon and cheese, pizza and zucchini-based lasagna, all kinds of grilled and oven-baked vegetables and meat, cutlets and salads.
Dangers and side effects of the diet
Despite rave reviews about the results of the keto diet, most doctors warn against long-term use.Doctors agree that the keto diet can be followed for about two weeks without harm to health.After that, the diet must be started with the gradual addition of carbohydrates.Extreme bodybuilders practice keto for several months, but it is difficult to say how it affects their health.
Side effects of the keto diet include:
- The smell of acetone from the mouth, urine and simply from the body.Acetone is a byproduct of the breakdown of fatty tissue in the body.Increasing the amount of water to 3-3.5 liters per day will help eliminate this smell.
- constipation or diarrhea.
- Dizziness and weakness during the first week in the stage of the body adapting and adapting to ketosis.
- Insomnia and other sleep disorders.
- Frequent urination – carbohydrates retain water;As soon as the body no longer absorbs them, all excess fluid and with it the salts required by our body are excreted.
- Muscle cramps can be caused by severe loss of mineral salts.
- Increased heart rate.
- Loss of appetite.
- Keto flu.The symptoms are similar to those of real flu: weakness, muscle pain, malaise.Observed 2-3 days after switching to a carbohydrate-free diet.
Use of the ketogenic diet in medicine
In addition to the treatment of epilepsy, which has been proven for centuries, the effect of the keto diet on the progression of multiple sclerosis, autism, Alzheimer's and Parkinson's disease as well as in the treatment of certain types of cancer is currently being investigated.
Scientists have found that some tumor types cannot use ketones as energy, allowing the keto diet to be used as an adjuvant method in cancer treatment.According to 2018 data, this technique showed the best results in treating glioblastoma.
Research is currently underway into the use of diet for type 2 diabetes mellitus and metabolic syndrome.There are currently no publications that confirm or refute the effectiveness of the diet for these diseases.
The ketogenic diet has proven to be an effective way to lose weight without the annoying feeling of hunger and is successfully used by bodybuilders on the eve of the competition season.