A characteristic of a ketogen (or low carb) diet is that it initiates a restructuring in the human body that uses ketones as an energy source rather than a carbohydrate. These substances are synthesized by the liver from fats and allow the body to fully compensate for its energy intake.
Benefits and harms of a low carb (ketogenic) diet
The human body is designed to receive the energy it needs for life from the most appropriate sources. In the vast majority of these cases, carbohydrates. From them, the body receives glucose and insulin.
Glucose is the most easily synthesized fuel that is well distributed in the body through the circulation through insulin. Thanks to this simple and versatile system, the available fat reserves are often left unused.
Therefore, a regular diet high in carbohydrates does not contribute much to weight loss. To change the situation regarding energy use, nutritionists have developed a special diet.
Its meaning is that by significantly limiting carbohydrate intake, the human body enters a state of ketosis. This is a normal physiological process that the body initiates when the amount of food intake decreases. The human body begins to gain energy from fatty acids processed by the liver. Therefore, a low carb (ketogenic) diet is the number one priority to get your body into this state.
Unlike most diets, the keto diet is not about reducing calories, but only about reducing carbohydrate intake. The human body is able to adapt quickly to a new nutritional system that has many benefits.
Normalization of blood sugar levels
A home-based diet based on a low carb diet will help stabilize your blood sugar. 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 better memory compared to regular meals. Ketones are excellent fuels for the brain. This fact, along with the lack of a sharp jump in blood sugar levels, helps to improve concentration and increase the performance of a person doing mental work.
Persistent satiety
A ketogenic home diet not only allows you to replenish your energy reserves, allowing you to feel energized all day long, but also saturates you perfectly (due to the high calorie content of your diet).
Reducing the incidence of epileptic seizures
Low carb diets have long been used to combat epilepsy. Such foods are especially often recommended for children with the disease. Keto diets allow patients to stabilize with even minimal amounts of medication.
Reducing "bad" cholesterol levels
Although this food system is associated with high intake of high-fat protein products, it does not cause blood clogging due to cholesterol deposits. Because it only contributes to the accumulation of "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 of insulin sensitivity in organs and tissues, the risk of developing type 2 diabetes mellitus is increased. And ketogenic diets can help reduce the levels 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 noticeably improved and the manifestations of acne have disappeared.
However, it should be noted that the ketogenic diet for weight loss also has some drawbacks. This is especially true of fiber deficiency, as well as vitamins and minerals that are rich in grains, legumes, fruits, and vegetables.
Another common problem that fans of the food system may face is the quality of meat products available on store shelves. In fact, when breeding livestock or poultry, farmers often use special additives designed to accelerate growth and reduce the likelihood of animal diseases. The quality of sausage products, as well as the 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. However, pregnant women and those with a metabolic disorder should leave it altogether.
Is A Low Carb Diet Good For Weight Loss?
During a ketogenic diet, the body uses free fats as an energy source, so the benefits of weight loss are clear. And the reduction in the levels of insulin hormone, which is responsible for the formation of body fat, allows you to effectively get rid of extra pounds.
This diet includes the introduction of products that are still exotic to domestic consumers, such as MCT oil (a source of medium-chain triglycerides) and bulletproof coffee (coffee with butter and MCT oil).
The ketogenic diet is valued by most professional athletes for its ability to quickly convert body fat into energy while maintaining muscle mass. And with a well-designed training system, growth is possible.
This home diet is best suited for those who already have an idea of how to follow and organize carbohydrate-free eating systems. If a person is faced with the task of getting rid of a few extra pounds, he or she should first start by rejecting simple sources of carbohydrates (sweets, muffins, and other fast foods). However, it is important not to overuse fatty and high-calorie protein foods.
Another major benefit of a ketogenic diet is long-term satiety, which is an effective defense against eating disorders.
Low carb home diet recipes
To begin the process of ketosis, the body must adhere to a particular nutritional system. For easier organization, you can use the following simple recipes that contain minimal carbs and maximum fat.
Cheesecake without baking
To make the dessert, place 200 g of soft cream cheese and 50 g of hard cream in a deep bowl. Mix with a blender until a homogeneous, airy mass is obtained. Pour in 1 tsp. liquid stevia and 1 tbsp. l. lemon juice, then add a little vanillin and lemon zest (0, 25 teaspoons). The resulting mass is mixed thoroughly and arranged in bowls. Put in the refrigerator for a few hours (to get a thicker consistency).
Baked salmon with herbs
To prepare the food, you must first prepare the marinade. To do this, mix 1 tsp. chopped garlic, each 0, 5 tsp. ground ginger, basil, thyme, oregano, tarragon or rosemary, and 120 ml of soy sauce and the same amount of sesame oil. The salmon fillet, which weighs about one kilogram, is then prepared. Place in a baking bag and pour over the resulting marinade. Put the fish in the fridge for an hour. Then place in a fireproof mold, pour over the remaining marinade and bake in a preheated oven at 180 ° C for 15 minutes. While the fish is frying, you need to make the vegetable mixture. 150 g of champignons are cut into slices and 50 g of shallots are chopped. Fry the vegetables in 200 g of butter in a pan. Remove the almost finished fish from the oven, pour over the vegetable mixture and bake for another 10 minutes.