A characteristic of the ketogenic (or low-carbohydrate) diet is the launch of such a restructuring of the human body, during which it uses ketones as a source of energy rather than carbohydrates. These substances are synthesized by the liver from fats and allow you to fully compensate for the body's energy consumption.
Benefits and harms of a low carb (ketogenic) diet
The human body is designed in such a way as to receive the energy necessary for life from the most accessible sources. They are in the majority of cases carbohydrates. It is from them that the body receives glucose and insulin.
Glucose is the easiest fuel to synthesize, which with the help of insulin is well distributed in the body through the circulatory system. Due to this simple and flexible system, the available fat reserves often remain unclaimed.
Therefore, a regular diet high in carbohydrates does not contribute much to weight loss. To change the situation with energy consumption, nutritionists have developed a special diet.
Its meaning lies in the fact that by significantly limiting the intake of carbohydrates, the human body enters a state of ketosis. This is a normal physiological process triggered by the body when the amount of food consumed decreases. The human body begins to draw energy from fatty acids processed by the liver. Therefore, the first priority of a low-carb (ketogenic) diet is to bring the body into this state.
Unlike most weight loss diets, the keto diet is not about reducing calories, but only about reducing carbohydrate intake. The human body is able to quickly adapt to a new food system, which will provide many benefits.
Normalize blood sugar levels
A home-based diet based on a low-carb diet helps stabilize blood sugar levels. This is an effective way to prevent type 2 diabetes.
Improving mental performance
Most people who follow a ketogenic diet report increased thought processes and improved memory compared to regular meals. Ketones are an excellent fuel for the brain. This fact, combined with the lack of sudden spikes in blood sugar, helps to improve concentration and increase the productivity of a person engaged in intellectual work.
Constant saturation
The ketogenic home diet allows you not only to replenish the necessary energy reserves, which allows you to feel a surge of strength throughout the day, but also perfectly saturates (due to the high calorie content of the diet).
Reducing the frequency of epileptic seizures
Low carb diets have long been used to treat epilepsy. Especially often such food is recommended for children suffering from this disease. Keto diets allow you to stabilize the condition of patients even with a minimal amount of drugs.
Lowering the level of "bad" cholesterol
Although this diet includes a high intake of high-fat protein products, it does not cause clogging of blood vessels by cholesterol deposits. Because it contributes to the accumulation of only "good" cholesterol, which does not affect the quality of blood flow and is involved in many vital physiological processes.
Prevention of insulin resistance
In the absence of control over the sensitivity of organs and tissues to insulin, the likelihood of developing type 2 diabetes increases. And ketogenic diets, in turn, can help reduce the level of this hormone in the blood to normal levels.
Fighting acne
Many women report that when they switch to a low-carb diet, their skin condition improves markedly and acne disappears.
However, it should be noted that the ketogenic diet for weight loss has some drawbacks. First of all, this applies to the lack of fiber, as well as those vitamins and minerals that are rich in cereals, legumes, fruits and vegetables.
Another common problem that supporters of this food system may face is the quality of meat products that can be purchased from store shelves. In fact, when raising livestock or poultry, producers often use special supplements designed to speed up growth and reduce the likelihood of animal diseases. The quality of sausages, as well as meat products, the regular use of which contributes to the development of heart disease, also leaves much to be desired.
Doctors warn that this low-carbohydrate diet is best for people with diabetes and epilepsy. But pregnant women and people suffering from metabolic disorders must completely abandon it.
Is a low carb diet good for weight loss?
With a ketogenic diet, the body uses free fats as a source of energy, so the benefits of weight loss are clear. And reducing the level of the hormone insulin, which is responsible for the formation of body fat, allows you to effectively get rid of extra pounds.
This weight loss diet also includes products that are still quite exotic to the home user, such as MCT oil (a source of medium chain triglycerides) and armored coffee (coffee with oil and MCT oil).
The ketogenic diet is highly valued by most professional athletes because of its ability to quickly convert body fat into energy while maintaining the same amount of muscle mass. And with a properly designed training system, its growth is also possible.
This home diet is best suited for people who already have an idea of the rules for observing and organizing food systems without carbohydrates. If a person is faced with the task of losing a few extra pounds, then he should start by rejecting foods that are sources of simple carbohydrates (sweets, muffins and other fast foods). However, it is important not to overdo it with fatty and high-calorie protein foods.
Another significant advantage of the ketogenic diet is long-term satiety, which is an effective protection against eating disorders.
Recipes for a home diet low in carbohydrates
To begin the process of ketosis in the body, it is necessary to adhere to a specific food system. To make it easier to organize, you can use the simple recipes below, which contain a minimum of carbohydrates and a maximum of fat.
Cheesecake without baking
To prepare this dessert, put 200 g of soft cream cheese and 50 g of heavy cream in a deep bowl. Beat with a mixer until a homogeneous, airy mass is obtained. Pour 1 tsp liquid stevia and 1 tbsp lemon juice and then add a little vanilla and lemon peel (0, 25 tsp. ). The resulting mass is mixed well and arranged in bowls. Refrigerate for a few hours (to get a thicker consistency).
Roasted salmon with herbs
To prepare the dish, you must first prepare the marinade. To do this, you need to mix 1 tsp chopped garlic, 0, 5 tsp ground ginger, basil, thyme, oregano, tarragon or rosemary, as well as 120 ml of soy sauce and the same amount of sesame oil. Then prepare the salmon fillet, weighing about a kilogram. Put it in a baking bag and pour the resulting marinade. Put the fish in the refrigerator for an hour. Then it should be placed in a fireproof form, poured with the remaining marinade and baked in a preheated oven to 180 ° C for 15 minutes. While the fish is cooking, you need to prepare the vegetable mixture. Cut 150 g of champignons into slices and cut 50 g of shallots. Fry the vegetables in a pan with 200 g of butter. Remove the almost finished fish from the oven, pour over the vegetable mixture and bake for another 10 minutes.