What is the keto diet? Does it help you lose weight? What are its advantages over other weight loss plans? And what negative effects do you need to know before contacting her?
The ketone diet is a popular weight loss plan based on the complete rejection of carbohydrates and the inclusion of a large amount of fat and protein in the diet. At first glance, high-fat nutrition contradicts the idea of losing weight in general and common sense. After all, fats can cause disturbances in the work of the heart and blood vessels. In addition, fatty foods are high in calories, can you lose weight if you only eat them?
More than 20 scientific studies, as well as the experience and practice of thousands of people in different countries, are devoted to the study of these issues. The keto diet works and helps you lose weight without hunger.
But it is important to bear in mind that there are no long-term observations of the health status of people on a keto diet. Studies spanned several months and cannot tell you how safe the ketone diet is in the long term.
What is the keto diet?
The keto diet is about avoiding foods that contain carbohydrates and replacing them with foods high in fat. The proportion of fat in the diet should be 60-75%, the rest is filled with proteins - 25-30% of the diet, and no more than 5% of the total food intake are carbohydrates.
Such a diet is not natural for the body, which is accustomed to getting energy from carbohydrate foods. The body has to adapt to new nutritional conditions, for which it looks for an "alternative source" of energy. This becomes your own adipose tissue.
By breaking down fats, the body produces ketones, which supply energy to cells. This process is called ketosis, hence the name of the diet.
Features of the keto diet
The ketogenic diet provides rapid weight loss for two reasons:
- lowers the level of hormones that stimulate hunger, thereby suppressing appetite;
- breaks down fats in the body, reduces body volume and weight.
Fatty foods are very satisfying, so on a keto diet you don't feel hungry, you don't need to count calories and persuade yourself to eat less. This happens naturally, because overeating fatty foods is very difficult. At the same time, changes occur in the body:
- decreases blood sugar;
- insulin production decreases;
- cell sensitivity to insulin increases.
These benefits make it possible to recommend a keto diet for people with prediabetes, a condition in which blood glucose levels are already elevated, but the pancreas is still functioning.
The keto diet has other health benefits:
- lowers the risk of certain cancers by suppressing weak, abnormal cells from oxidative stress;
- reduces the appearance of acne and acne by altering the balance of intestinal bacteria;
- supports the work of the heart and blood vessels, as it introduces healthy fats into the diet that improve the cholesterol profile;
- improves brain function;
- reduces the risk of seizures in epilepsy;
- normalizes hormones in women with symptoms of polycystic ovary syndrome.
Finally, this diet is effective in weight loss. Compared to low-fat diets, ketone accelerates weight loss by 2-3 times, which is confirmed by studies by specialists from the USA and Great Britain. Rapid weight loss along with a healthier body have made this meal plan popular in Europe and the United States.
The Keto Diet: Do's and Don'ts
The basis of the diet is high-fat protein foods and non-starchy vegetables. Allowed:
- meat - beef, pork, turkey, chicken;
- high fat fish - mackerel, salmon, tuna, herring;
- eggs;
- butter, cream, cheese;
- thermally unprocessed nuts and seeds;
- unrefined vegetable oils of the first pressing - sunflower, olive, coconut, linseed;
- avocado;
- spices - salt, dried spices;
- non-starchy vegetables - bell peppers, tomatoes, cucumbers, green and onions, asparagus, cabbage, leafy greens.
Here are some options for the keto diet.
Breakfast.Bacon with eggs and tomatoes; omelet with onions, tomatoes, peppers and basil; protein cocktail; omelet with avocado and goat cheese; sugar-free yogurt with added cocoa; scrambled eggs with mushrooms; cottage cheese with sunflower or pumpkin seeds.
Lunch.Chicken salad with feta cheese and olive oil; seafood salad with avocado; a handful of nuts and a few slices of fatty cheese; beef steak with vegetable salad; ham with cheese and nuts.
Dinner.Salmon with fresh vegetable salad; meatballs with stewed vegetables and cheese; pork chops with a cheese crust with broccoli and garlic; chicken with vegetables in a creamy sauce; eggs with bacon and cheese; white fish fillet with egg and spinach.
It is necessary to exclude foods containing carbohydrates and unhealthy fats from the diet. Among them:
- sweets - desserts and sweet drinks;
- cereals and products from them - cereals, pasta, bakery products;
- legumes - beans, lentils, peas;
- fruits and berries, except strawberries, raspberries, blueberries;
- root vegetables - potatoes, carrots, beets;
- industrial sauces with added sugar and preservatives;
- low fat dairy products;
- sugar-free diet foods containing sugar alcohols and artificial sweeteners;
- foods with processed vegetable fats, margarine, palm oil.
When following a keto diet, you should not drink alcohol, as it disrupts the process of ketosis. In addition, most alcoholic beverages are high in carbohydrates, which are excluded in this meal plan.
Side effects and contraindications of the keto diet
The transition to a low-carbohydrate diet is stressful for the body, so side effects may occur in the first weeks.
Keto flu.A condition similar to a flu or a cold. Manifested by increased fatigue, sleep disturbance, and digestive discomfort. 
-influenza occurs during the period of adaptation of the body to new nutritional conditions and does not require correction of the diet. But its manifestations can be minimized by removing carbohydrate foods gradually, over several weeks.
Constipation and bloating.Too much protein can cause digestive problems. To avoid this, try to eat more fiber. It is rich in fresh vegetables and herbs.
Leg cramps.Diet changes the water and mineral balance in the body, which may lead to an increased need for mineral salts. Add more salt to your food than usual. And take mineral supplements with magnesium, potassium.
For some diseases, the keto diet is contraindicated. You can not contact her people with type 1 diabetes mellitus, disorders of the digestive system and kidneys. It is not recommended for pregnant and lactating women. If you have type 2 diabetes, hypoglycemia, or heart disease, talk to your doctor about the safety of a low-carb diet.
Duration and results
The keto diet requires you to eliminate carbohydrate foods, many of which are healthy, such as fruits, legumes, and grains, from your diet. Refusal of them can be manifested by a deficiency of nutrients:
- B vitamins;
- vitamin C;
- antioxidant anthocyanins;
- resistant starches for healthy gut microflora.
Obviously, long-term adherence to the keto diet carries serious health risks. Therefore, it is recommended to strictly follow her diet for two to three months. After that, you need to add healthy carbohydrate foods to the diet daily or from time to time, observing how the weight continues to decrease. Ultimately, you will find your optimal food balance to help you maintain your weight.