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

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

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

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

Essentially, keto is a type of no-carb or low-carb diet.Its main goal is to achieve ketosis, that is, a state of carbohydrate starvation of cells.But is this harmful to health?Yes, ketosis is an undesirable phenomenon, as 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 common for the body than, say, overeating, since ketosis occurs at a certain stage of fasting, 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 the weight loss process happen?Carbohydrates are the main source of energy.All cells, including the brain, need them.With a sharp reduction in carbohydrate consumption, the level of glucose in the blood decreases, the body experiences an energy deficit (I wrote in more detail about carbohydrates, how much you should eat per day and which ones on a diet for weight loss).He looks for alternative sources of “fuel”, and ketosis starts.As a result, fats are used for energy.With the start of the keto diet, they are no longer stored “in reserve”, but are actively broken down, which is what someone who is losing weight needs.

Note!Ketosis starts on the second day of a no-carbohydrate diet.To achieve results in losing weight, you must stick to it for at least 3 months.

This diet is suitable for men and women who have problems not only with weight, but also with health.The keto diet is therapeutic.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 imbalance 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

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

This is why the diet should not be used 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 prescribe a test to determine the level of ketone bodies in the blood.High values are dangerous to health and are an indication to stop dieting.

An absolute contraindication to the keto diet is:

  • state of immunodeficiency;
  • kidney diseases;
  • serious chronic gastrointestinal diseases;
  • pregnancy;
  • breast-feeding.

To avoid unpleasant surprises, those losing weight should definitely check their health before going on a diet.

Pros and cons

The keto diet for weight loss has advantages and disadvantages.It’s worth finding out about them in advance to avoid disappointment later.

Let's start with the advantages.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 the fairly high calorie content of food, there is no feeling of hunger, and the likelihood of nervous breakdowns is reduced;
  • You can stay on the keto diet for a long time, it does not harm your health;
  • the result obtained remains forever (if you adhere to proper nutrition constantly).
  • the diet will provide the body with the necessary fat-soluble vitamins for a long time, vitamin D (I wrote about the importance of the vitamin for immunity and bones), A, E (vitamin of youth) and K (normalizes blood clotting).

Now we can talk about the disadvantages.Let's start with the fact that weight comes off slowly.You shouldn’t expect significant changes in the first 2-3 weeks, but they will definitely happen.If you completely give up carbohydrates or suddenly switch to a diet, then the following complications are likely:

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

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

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

  1. Weight loss.
  2. Decreased blood glucose.
  3. Reducing bad cholesterol.

For more details about this, watch the video later in the article!

Girls, larger-scale and longer-term studies have not yet been conducted, so we don’t know the effect of this diet on the body over a longer period!

What results can you achieve?

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

The result depends on the person losing weight.If he starts going to the gym and also reduces his calorie intake, the weight will come off like the wind.However, it is important not to overdo it; sudden weight loss is a strong stress for the body, which can lead to health problems.

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

Basic and prohibited products

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

foods you can eat on the keto diet
  • meat - pork, beef, rabbit and poultry;
  • lard, offal;
  • fish – sea oily;
  • seafood - mussels, shrimp, squid;
  • 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, greens;
  • fruits – avocados, citrus fruits, apples.

The regime 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 portion size should also be reduced, but the amount of liquid you drink should reach 1.5 liters per day.

High carbohydrate foods are prohibited.List of what not to eat:

  • fruits (except those that are allowed);
  • vegetables with high starch content;
  • dried fruits;
  • sugar, sweet fermented 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 dose of carbohydrates should not exceed 20-50 g.

Weekly menu

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

The menu for each day might look like this:

  • Monday.Breakfast – 2 eggs boiled or fried in sunflower oil.You can snack on an avocado.Lunch – stewed zucchini, seasoned with cream, a portion of chicken.Dinner – cabbage rolls made from minced beef, fermented baked milk.
  • Tuesday.Breakfast – cottage cheese with sour cream.Lunch – fish soup, salad with carrots, grated cheese and walnuts.Dinner - 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 – sandwich with ham and cheese.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 – a sandwich with butter and salmon.Lunch – baked chicken, apple.Dinner – fish cutlets, yogurt.

This is a sample menu, you can make your own adjustments.If your imagination is really bad, then you should consult a nutritionist.He will give practical recommendations.

Recipes for losing weight on a keto diet

Recipes for delicious and easy-to-prepare dishes:

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

Lose weight with minimal harm to your health.Use only safe products.Do not use capsules for weight loss, as they cause enormous harm to the body.