Keto diet, despite the exotic name, is very popular and has many faces - we know it as a non-carbohydrate diet, the Kremlin diet and many other similar species. The process, when the body uses to produce energy is not carbohydrates, but its own fat reserves, called ketosis - it is from this word that the name of this diet.
Keto diet: the dangers
It is easy to guess that excluding carbohydrates from the diet, we bring an imbalance in their diet, and the body is very painful. Often already on the second day of the diet, mental and physical activity decreases, a person feels badly - this is a consequence of the increase in ketone bodies in the blood because of the excess of protein foods. However, in most cases already on the 3-5th day of the diet, if you still continued it, without retreating from the course, the level of ketone bodies is normalized, the body gets used to a new type of functioning, and the state of health returns to normal indicators.
It is worth noting that if you suffer from diabetes, ketone bodies in the blood can cause an increase in the level of acidity of the blood, which in some cases can even lead to death, since excessive synthesis of ketone bodies causes ketoacidosis (this is the name of this condition).
However, if you do not have diabetes, especially in severe forms, your body should easily return ketone bodies to normal and do without negative consequences. It is worth paying attention to the fact that this diet is contraindicated:
- people with diseases of the digestive system;
- people with intestinal diseases;
- people with diabetes;
- people with kidney problems;
- people who are engaged in creative work or mental activity.
In addition, if you have any problems with internal organs, it is not worth practicing such a diet. It was created primarily for healthy people and athletes, who need to lose fat without losing muscle mass.
Keto diet: diet
It is proved that the principle of keto starts working already when you consume less than 50 grams of carbohydrates per day. Of course, in order to adhere to this principle, you can either simply exclude carbohydrates to the maximum, or create an electronic nutrition diary that will calculate the norms of your diet.
During the entire time, while you are practicing keto diet, your intestines will experience difficulties due to a lack of fiber. That's why it's important to buy pure fiber in the pharmacy and add it to your food at 2-4 tablespoons a day.
In addition, it is important not to forget that your kidneys will work at the limit, and in order to alleviate their fate, it is important to drink 2-2.5 liters of water a day. This is a strict rule, and moving away from it will have a bad effect on your health. The menu of keto-diet consists exclusively of products rich in proteins:
- pork, beef, veal, lamb, rabbit, game;
- chicken, duck, turkey;
- all types of fish, especially - fatty: chum salmon, salmon, trout;
- eggs of chicken and quail;
- all types of nuts - walnuts, almonds, hazelnuts, peanuts, pistachios, cedar, etc .;
- dairy products without dyes, flavors, fruit additives and sugar - kefir, cottage cheese, milk, sour cream.
In a day you need to eat 3-5 times in small portions. If you count calories, you need to reduce your diet by 300-500 units from the norm. Supplement the diet with small portions of lettuce and non-starchy vegetables.
For a couple of weeks on such a diet you can get rid of 3-7 kilograms of excess weight, and while you will not feel hungry, as during most other diets.