Ketogenic diet: benefits and harms

A feature of the ketogenic (or low-carbohydrate) diet is the beginning of such a reconstruction of the human body, during which it uses ketones as a source of energy, not carbohydrates. These substances are synthesized from fats by the liver and allow the body to fully compensate for energy consumption.

Benefits and harms of a low-carbohydrate (ketogenic) diet

The human body is designed to receive the energy it needs for life from the most accessible sources. They are, in most cases, carbohydrates. The body gets glucose and insulin from them.

Glucose is the easiest fuel to synthesize and is well distributed throughout the body through the circulatory system with the help of insulin. Thanks to this simple and versatile system, the available fat reserves are not often required.

Therefore, a regular diet high in carbohydrates does not help much to lose weight. To change the situation with energy consumption, nutritionists have developed a special diet.

This means that the human body enters a state of ketosis with a significant restriction of carbohydrate intake. This is a normal physiological process triggered by the body when the amount of food intake decreases. The human body begins to receive energy from fatty acids processed by the liver. Therefore, the first priority of a low-carbohydrate (ketogenic) diet is to bring the body to this state.

Unlike most weight loss diets, the keto diet is not about reducing calories, it is just about reducing carbohydrate intake. The human body is able to adapt quickly to the new nutritional system, which will give it many benefits.

Normalization of blood sugar levels

A home diet based on a low-carbohydrate 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 an increase in thought processes and improved memory compared to regular meals. Ketones are an excellent fuel for the brain. This fact, along with the absence of sharp jumps in blood sugar, helps to improve concentration and increase the performance of a person engaged in intellectual work.

Continuous satiety

A ketogenic home diet not only allows you to replenish the necessary energy reserves, which allows you to feel an increase in strength during the day, but also perfectly satiates (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. This food is especially recommended for children suffering from this disease. Keto diets can stabilize the condition of patients, even with minimal medication.

Lowering "bad" cholesterol levels

Although this food system provides high intake of high-fat protein products, it does not clog blood vessels with cholesterol deposits. Because it helps to accumulate only "good" cholesterol, which does not affect the quality of blood flow and is involved in many vital physiological processes.

Prevention of insulin resistance

When the insulin sensitivity of organs and tissues is not controlled, the risk of developing type 2 diabetes mellitus increases. And ketogenic diets, in turn, can help lower blood hormone levels to normal levels.

Fight acne

Many women report a significant improvement in their skin condition and the disappearance of acne when they switch to a low-carbohydrate diet.

However, it should be noted that the ketogenic diet for weight loss also has some disadvantages. First of all, this is due to the lack of fiber, as well as vitamins and minerals rich in grains, legumes, fruits and vegetables.

Another common problem that fans of this food system may face is the quality of meat products that can be purchased on store shelves. Indeed, when raising livestock or poultry, manufacturers often use special supplements designed to accelerate growth and reduce the likelihood of animal diseases. The quality of sausage products, as well as semi-finished meat products, the regular use of which contributes to the development of heart disease, also leaves the desired.

Doctors warn that this low-carbohydrate diet is most suitable for patients with diabetes and epilepsy. However, pregnant women and people suffering from metabolic disorders should completely abandon it.

Is a low carb diet good for weight loss?

measure your waistline during a ketogenic diet

With a ketogenic diet, the body uses free fats as an energy source, so the benefits of weight loss are clear. And lowering the levels of the hormone insulin, which is responsible for the formation of body fat, allows you to effectively get rid of extra pounds.

To lose weight, this diet also includes enough exotic products for the local 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 valued by most professional athletes for its ability to rapidly convert body fat into energy while maintaining the same amount of muscle mass. With a well-designed training system, it is possible to grow.

This home diet is most suitable for people who already have an idea about the rules of compliance and organization of carbohydrate-free food systems. If a person is faced with the task of getting rid of a few extra pounds, then he should start by giving up foods that are a source of simple carbohydrates (sweets, cakes and other fast food). However, it is important not to eat too much fatty and high-calorie protein foods.

Another important benefit of a ketogenic diet is long-term satiety, which is an effective defense against eating disorders.

Low Carbohydrate Home Diet Recipes

Fish steak with herbs for ketogenic diet

In order to start the process of ketosis in the body, it is necessary to follow a certain nutritional system. To make it easier to organize, you can use the following simple recipes that contain a minimum of carbohydrates and a maximum of fat.

Breadless cheese cake

To prepare this dessert, put 200 g of soft cream cheese and 50 g of heavy cream in a deep container. Beat with a mixer until a homogeneous, airy mass is obtained. Pour 1 teaspoon. liquid stevia and 1 tbsp. l. lemon juice, then add a little vanilla and lemon peel (0, 25 tsp each). Thoroughly mix the resulting mass and arrange in bowls. Refrigerate for a few hours (for a tighter consistency).

Salmon cooked with herbs

To prepare the dish, you must first prepare the marinade. To do this you need to mix 1 tsp. chopped garlic, each 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 salmon fillets weighing about a kilogram. Put in a loaf pan and pour over the resulting marinade. Put the fish in the refrigerator for an hour. After that, put in a fireproof form, pour the remaining marinade and bake in an oven preheated to 180 ° C for 15 minutes. When cooking fish, you need to prepare a mixture of vegetables. Cut 150 g of mushrooms into slices and chop 50 g of onion. Fry the vegetables in a pan with 200 g of butter. Almost remove the finished fish from the oven, pour in the vegetable mixture and cook for another 10 minutes.