A hallmark of the ketogenic (or low-carb) diet is the initiation of such a restructuring of the human body, in which it uses ketones for energy, and not carbohydrates. These substances are synthesized by the liver from fat and make it possible to fully compensate for the body's energy consumption.
Pros and Cons of a Low Carbohydrate (Ketogenic) Diet
The human body is designed to receive the energy necessary for life from the most accessible sources. These are, in the overwhelming 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 throughout the body through the circulatory system. Thanks to this simple and versatile system, the available fat reserves are often unclaimed.
Therefore, a regular diet containing a large amount of carbohydrates does not contribute much to weight loss. In order to be a game-changer when it comes to energy consumption, nutritionists have developed a special diet.
Its significance lies in the fact that with a severe 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 ingested decreases. The human body begins to draw energy from fatty acids processed by the liver. Therefore, the first priority of a low carbohydrate (ketogenic) diet is to put the body in this state.
Unlike most weight loss diets, the keto diet is not about cutting calories, it's just about reducing carbohydrate intake. The human body is able to quickly readjust to a new nutritional system, which will bring it many benefits.
Normalize blood sugar
A diet at home based on a low carbohydrate diet helps stabilize blood sugar. It is an effective way to prevent type 2 diabetes.
Improve mental performance
Most people who follow the ketogenic diet report increased thinking processes and improved memory compared to regular meals. Ketones are great fuel for the brain. This fact, combined with the absence of sharp jumps in blood sugar, helps to improve concentration and increase the performance of a person engaged in intellectual work.
Persistent satiety
A ketogenic diet at home not only replenishes the necessary energy reserves, which makes it possible to feel a boost in strength throughout the day, but also to saturate perfectly (due to the high calorie content of the diet).
Reduce the frequency of epileptic seizures
Low-carb diets have long been used to fight 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 minimal amount of medication.
Lower the level of "bad" cholesterol
Although this food system involves high consumption of high fat protein products, it does not cause blockage of blood vessels with cholesterol deposits. Since it contributes to the accumulation of the only "good" cholesterol, which does not affect the quality of blood flow and is involved in many vital physiological processes.
Prevention of insulin resistance
Without 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.
Fight acne
Many women note that when they switch to a low-carbohydrate diet, their skin condition has improved noticeably and the manifestations of acne are gone.
However, it should be noted that there are some drawbacks to the ketogenic diet for weight loss as well. First of all, it concerns the lack of fiber, as well as vitamins and minerals rich in grains, legumes, fruits and vegetables.
Another common problem that adherents of this food system may face is the quality of meat products that can be purchased on store shelves. This is because often when raising livestock or poultry, producers use special additives designed to accelerate growth and reduce the risk of animal disease. The quality of cold cuts, as well as semi-finished 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-carb diet is best for people with diabetes and epilepsy. But pregnant women and people with metabolic disorders should give it up completely.
Is a low carb diet good for weight loss?
With a ketogenic diet, the body uses free fat for energy, 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, can effectively get rid of extra pounds.
This weight loss diet also involves the inclusion of products that are still quite exotic for the home consumer, such as MCT oil (source of medium chain triglycerides) and bulletproof coffee (butter coffee 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 volume of muscle mass. And with a well-designed training system, its growth is also possible.
This home diet is most suitable for people who already have an idea of the rules of membership and organization of food systems without carbohydrates. If a person is faced with the task of shedding a few extra pounds, they should first reject foods that are sources of simple carbohydrates (candies, muffins and other fast foods). However, it's important not to overdo fatty, high-calorie protein foods.
Another important benefit of the ketogenic diet is long-term satiety, which is an effective defense against eating disturbances.
Low Carb Homemade Diet Recipes
In order to start the process of ketosis in the body, it is necessary to adhere to a specific nutritional system. To make organization easier, you can use the simple recipes below that contain minimal carbohydrates and maximum fat.
Cheesecake without cooking
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 and aerated mass is obtained. Pour 1 tbsp. liquid stevia and 1 tbsp. L. lemon juice, then add a little vanillin and lemon zest (0. 25 teaspoon each). Mix the resulting mass well and arrange in bowls. Refrigerate for several hours (to get a more dense consistency).
Baked salmon with herbs
To prepare the dish, you must first prepare the marinade. To do this, you need to mix 1 tbsp. chopped garlic, 0. 5 tbsp. Ground ginger, basil, thyme, oregano, tarragon or rosemary, as well as 120 ml of soy sauce and the same amount of sesame oil. Next, prepare the salmon fillet, weighing about a kilogram. Put it in an ovenproof bag and pour over the resulting marinade. Put the fish in the refrigerator for an hour. After that, it should be laid out in a refractory form, poured over the rest of the marinade and baked in a preheated oven at 180 ° C for 15 minutes. While the fish is cooking, you need to prepare the vegetable mixture. Cut 150 g of mushrooms into slices and chop 50 g of shallots. Brown the vegetables in a pan with 200 g of butter. Take the almost finished fish out of the oven, pour it over the vegetable mixture and cook for another 10 minutes.