A feature of the ketogenic (or low-carbohydrate) diet is the release of this restructuring of the human body, during which it uses ketones as an energy source, not carbohydrates. These substances are synthesized by the liver from fats and make it possible to fully offset the body's energy consumption.
Benefits and harms of a low-carbohydrate (ketogenic) diet
The human body is designed to receive the energy needed for life from the most accessible sources. They, in the overwhelming majority of cases, are 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 throughout the body through the circulatory system. Due to this simple and versatile system, available fat stores are often unclaimed.
Therefore, a regular diet that contains a lot of carbohydrates does not contribute much to weight loss. To change the situation with energy consumption, nutritionists have developed a special diet.
Its significance lies in the fact that, with a significant restriction of carbohydrate intake, the human body enters a state of ketosis. This is a normal physiological process triggered by the body when the amount of food eaten decreases. The human body begins extracting energy from fatty acids processed by the liver. Therefore, the first priority of a low-carb (ketogenic) diet is to get the body into that state.
Unlike most weight-loss diets, the ketone diet is not intended to reduce calories, but rather to reduce carbohydrate intake. The human body is able to quickly readjust itself to a new nutritional system, which will bring it numerous advantages.
Normalizing Blood Sugar Levels
A homemade 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 on the ketogenic diet report increased thought processes and improved memory compared to regular meals. Ketones are excellent fuel for the brain. This fact, combined with the absence of sudden jumps in blood sugar, helps to improve concentration and increase the performance of a person engaged in intellectual work.
persistent satiety
A homemade ketogenic diet allows you not only to replenish the necessary energy reserves, which makes it possible to feel a surge of strength throughout the day, but it also saturates perfectly (due to the high calorie content of the diet).
Reducing the frequency of epileptic seizures
Low-carb diets have long been used to fight epilepsy. Especially often, this 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 medication.
Lowering "Bad" Cholesterol Level
Although this food system involves a high intake of high-fat protein products, it does not clog blood vessels with cholesterol deposits. Since it contributes to the accumulation of only "good" cholesterol, it 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 probability of developing type 2 diabetes mellitus increases. And ketogenic diets, in turn, can help reduce the level of this hormone in the blood to normal levels.
fight acne
Many women note that when they switch to a low-carb diet, their skin condition has visibly improved and the acne outbreaks have disappeared.
However, it should be noted that the ketogenic weight loss diet also has certain disadvantages. Firstly, it is the lack of fiber as well as the vitamins and minerals that are rich in grains, vegetables, fruits and vegetables.
Another common problem that followers of this food system may face is the quality of meat products that can be purchased on store shelves. In fact, often when raising livestock or poultry, producers use special additives designed to speed up growth and reduce the likelihood of animal disease. The quality of sausages, as well as semi-finished meat products, whose regular use contributes to the development of heart disease, also leaves a lot to be desired.
Doctors advise that this low-carb diet is best suited for people with diabetes and epilepsy. But pregnant women and people suffering from metabolic disorders should abandon it completely.
Is a low carb diet good for losing weight?
With a ketogenic diet, the body uses free fats as an energy source, so its weight loss benefits are clear. And a decrease in the level of the hormone insulin, which is responsible for the formation of body fat, allows you to effectively get rid of those extra pounds.
This diet to lose weight also involves the inclusion of products that are still quite exotic for the domestic consumer, such as MCT oil (a source of medium-chain triglycerides) and bulletproof coffee (coffee with butter and MCT oil).
The ketogenic diet is highly regarded by most professional athletes for its ability to quickly convert body fat into energy while maintaining the same amount of muscle mass. And with a properly designed training system, growth is also possible.
This homemade diet is best suited for people who already have an idea of the rules for adhering to and organizing carbohydrate-free food systems. If a person is faced with the task of shedding a few extra pounds, he or she should start by rejecting foods that are sources of simple carbohydrates (sweets, muffins, and other fast foods). However, it is important not to overindulge in high-protein and fatty foods.
Another significant benefit of the ketogenic diet is long-term satiety, which is an effective defense against dietary interruptions.
Home Low Carbohydrate Diet Recipes
To initiate the process of ketosis in the body, it is necessary to adhere to a specific nutritional system. For ease of organization, you can use the simple recipes below, which contain a minimum of carbs and a maximum of fat.
unbaked cheesecake
To prepare dessert, place 200 g of cream cheese and 50 g of heavy cream in a deep container. Beat with an electric mixer until you get a smooth, airy mass. Pour in 1 tsp. liquid stevia and 1 tbsp. I. lemon juice and then add a little vanillin and lemon zest (0. 25 tsp each). Mix the resulting dough well and arrange in bowls. Refrigerate for several hours (to obtain a denser consistency).
Salmon roasted 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 each. ground ginger, basil, thyme, oregano, tarragon or rosemary, plus 120 ml of soy sauce and the same amount of sesame oil. Next, prepare the salmon fillet, weighing about one kilogram. Place in a baking bag and pour over the resulting marinade. Put the fish in the fridge for an hour. Then, it must be placed in the refractory form, drizzled with the rest of the marinade and roasted in a preheated oven at 180 °C for 15 minutes. While the fish cooks, it is necessary to prepare the vegetable mixture. Cut 150 g of mushrooms into slices and chop 50 g of shallots. Fry the vegetables in a skillet with 200 g of butter. Remove the fish almost done from the oven, pour over the vegetable mixture and bake for another 10 minutes.