Keto diet for weight loss or how to lose weight without fasting and with health benefits

Good day, dear readers. If you want to lose weight, but do not want to go on grueling diets, then you must read this article to the end. We have an interesting offer for you. This is a keto diet for weight loss. Did you know that recent studies have shown that not only sugar but also cholesterol drops on this diet? Haven't you heard that? Then it's time to find out about it, since this is a sure way to get rid of body fat and significantly improve your health, without giving up most of your favorite dishes - meat, fish, seafood. Interested in an offer? Then read on!

What kind of diet is it and who is it suitable for

What is the keto diet? This is a type of diet, in which the intake of carbohydrates and protein is significantly reduced, but the intake of fat increases. BJU may look like this - 10%: 80%: 10%.

Essentially, keto is a form of a low-carb or no-carb diet. Its main goal is to achieve ketosis, that is, the state of carbohydrate starvation of cells. But isn't it bad for your health? Yes, ketosis is undesirable because it has its own side effects, but if you control its course, you can benefit from it. In addition, the state of ketosis is more familiar to the body than, say, overeating, since ketosis occurs at a certain stage of the hunger strike, which, as we know, was more acceptable and familiar to our ancestors than eating 5 times a day.

Note! The keto diet is a safe alternative to fasting for weight loss, which is also based on ketosis.

keto diet for weight loss

How does weight loss work? Carbohydrates are the main source of energy. All cells need them, as well as the brain. With a sharp reduction in carbohydrate intake, the level of glucose in the blood decreases, the body experiences a deficit of energy (I wrote in more detail about carbohydrates, how much to eat per day and what kind of diet for weight loss). He is looking for alternative sources of "fuel", ketosis starts. As a result, fats are used for energy. With the beginning of the keto diet, they are no longer stored "in reserve", but are actively split, which is what the losing weight needs.

Note! Ketosis starts on the second day of the carbohydrate-free diet. To achieve results in weight loss, you must adhere to it for at least 3 months.

This food is suitable for men and women who have problems not only with weight, but also with health. The keto diet is medicinal. It was originally developed for the treatment of epilepsy, but later began to be used in the treatment of other diseases, in particular neurological and psychiatric:

  • multiple sclerosis;
  • Alzheimer's disease;
  • autism;
  • Parkinson's disease;
  • depression;
  • schizophrenia.
  • insulin resistance;
  • hormonal disorders related to estrogen, progesterone and prolactin;
  • deficiency of fat-soluble vitamins

Clinical studies have proven the effectiveness of the diet even in the fight against cancer.

Contraindications

The keto diet was originally developed as a therapeutic method for treating certain diseases. Its effectiveness is based on complex biochemical processes and if something goes wrong, then the opposite effect is likely. Instead of benefit, you can harm the body.

That is why the diet cannot be applied without consulting a doctor. He will tell you how to start eating right with the least damage to your health.

Note! During the diet, the doctor may even order a test to determine the level of ketone bodies in the blood. High values ​​are dangerous to health and are an indication for the cessation of dietary nutrition.

The absolute contraindication to the keto diet is:

  • state of immunodeficiency;
  • kidney disease;
  • serious chronic gastrointestinal diseases;
  • pregnancy;
  • breastfeeding.

To avoid unpleasant surprises, losing weight should definitely check your health before starting a diet.

Pros and Cons

The keto diet for weight loss has advantages and disadvantages. It is worth knowing about them in advance so that later there will be no disappointment.

Let's start with the merits. There are quite a few of them:

benefits of the keto diet
  • the diet does not undergo significant changes, the menu changes, but not much;
  • due to a sufficiently high calorie content of food, there is no feeling of hunger, the likelihood of nervous breakdowns decreases;
  • you can sit on a keto diet for a long time, it does not harm your health;
  • the result obtained remains forever (if you stick to proper nutrition all the time).
  • diet will provide the body with the necessary fat-soluble vitamins for a long time, vitamin D (I wrote about the importance of vitamin for immunity and bones), A, E (vitamin of youth) and K (normalizes blood clotting).

Now we can talk about the shortcomings. To begin with, the weight goes away slowly. The first 2-3 weeks of significant changes should not be expected, but they will certainly be. If you completely give up carbohydrates or suddenly switch to a diet, then the following complications are likely:

  • weakness;
  • headache;
  • decreased mental capacity;
  • exacerbation of pancreatitis.

It is necessary to understand that the keto diet cannot provide the body's normal need for nutrients, since the ratio of BJU is violated. But this is all possible if the ratio of the BJU is 10/80/10%. An unbalanced diet can lead to health problems. Due to the high fat content, liver problems are likely, and a deficiency in dietary fiber obtained from vegetables and fruits leads to gastrointestinal disorders.

But! The last mini-study in a group of up to 100 people. and for a period of six months on a ketogenic diet showed:

  1. Weight loss.
  2. Decrease in blood glucose.
  3. Reducing bad cholesterol.

For more details, see the video further in the article!

Girls, more large-scale and long-term studies have not yet been carried out, so we do not know the effect of this diet on the body for longer periods!

What results can be achieved

How much and how much can you lose weight? The forecasts are promising. Even if you do nothing and leave the same calorie intake, but eat according to the principle of a keto diet, then in 3 months you can lose 10 kg. But this is not the maximum.

The result depends on the slimmer. If he starts attending the gym, and also reduces his calorie content, then the weight will go away with the speed of the wind. However, it is important not to overdo it, drastic weight loss is a strong stress for the body, which can lead to health problems.

Important! With the keto diet, all strength sports and excessive physical activity are prohibited, since muscles are deficient in "fuel".

Main and prohibited foods

The menu must contain dishes prepared with approved products. What can you eat? It is worth choosing products from the list:

foods you can eat on a keto diet
  • meat - pork, beef, rabbit and poultry;
  • lard, offal;
  • fish - sea fat;
  • seafood - mussels, shrimps, squids;
  • eggs;
  • nuts - almonds, pistachios, walnuts;
  • sunflower, olive oil;
  • low fat milk, butter, fermented milk products - cream, yogurt, kefir, cottage cheese, hard cheese;
  • vegetables - mushrooms, cucumbers, zucchini, cabbage, spinach, lettuce, herbs;
  • fruits - avocados, citrus fruits, apples.

The regimen can be left the same, three or four meals a day will do, but the last meal should be no later than 2-3 hours before bedtime. The volume of portions should also be reduced, but the amount of liquid you drink should be up to 1. 5 liters per day.

High carbohydrate foods are banned. DON'T EAT List:

  • fruits (except those that are allowed);
  • vegetables with a high starch content;
  • dried fruits;
  • sugar, sweet sour milk products;
  • chocolate, sweets;
  • flour products, cakes, pastries;
  • pasta;
  • cereals, bran;
  • semi-finished products, fast food;
  • sausages;
  • alcoholic, carbonated and sweet drinks.

When eating fruits and vegetables, the daily intake of carbohydrates should not exceed 20-50 g.

Weekly menu

When composing a menu for a week, it is necessary to correctly calculate the BJU, since the effectiveness of the diet depends on it. To avoid the feeling of hunger or apathy for food, it is worth diversifying the diet, preparing new dishes.

The menu for every day might look like this:

  • Monday.Breakfast - 2 eggs boiled or fried in sunflower oil. You can have an avocado for a snack. Lunch - stewed zucchini, seasoned with cream, a portion of chicken. Dinner - minced beef cabbage rolls, fermented baked milk.
  • Tuesday.Breakfast - cottage cheese with sour cream. Lunch - fish soup, salad with carrots, grated cheese and walnuts. Dinner is a stew.
  • Wednesday.Breakfast - omelet with ham. Lunch - mushrooms baked with cheese, green salad. Dinner - fish stew.
  • Thursday.Breakfast - cheesecakes. Lunch - chicken broth, boiled egg. Dinner - pork chop, kefir.
  • Friday.Breakfast - ham and cheese sandwich. Lunch - mushroom broth, chicken meatballs. Dinner - zucchini pancakes, a piece of hard cheese.
  • Saturday.Breakfast - scrambled eggs. A handful of nuts for a snack. Lunch - fish soup, vegetable stew. Dinner - boiled beef, cabbage salad.
  • Sunday.Breakfast - butter and salmon sandwich. Lunch - baked chicken, apple. Dinner - fish cakes, yogurt.

This is a sample menu, you can make your own adjustments. If your fantasy is really bad, then you should contact a nutritionist. He will give sensible recommendations.

Keto Weight Loss Recipes

Recipes for delicious and easy-to-prepare meals:

keto diet recipes
  • Cottage cheese salad.You will need 100 g of crumbly cottage cheese, 2 tsp each. flax and sesame seeds, a handful of spinach. Put the herbs on the bottom of the dish, then add the remaining ingredients. You can fill 1 tbsp. l. sour cream.
  • Vegetable stew with chicken.Only permitted vegetables are taken for the dish. In our case, these are zucchini, cabbage, a little carrots and onions. Chop the vegetables, add the fried chicken fillet, season with herbs and olive oil, simmer for 1 hour.
  • Lazy stuffed cabbage rolls.Cook minced meat - any kind of minced meat, grated carrots, minced onions and cabbage. Shape cabbage rolls, place on a baking sheet and bake for 40-60 minutes.

Lose weight with minimal harm to health. Use only safe products. Do not use slimming capsules, as they cause tremendous harm to the body.

01.09.2020