A slim figure is the dream of many. What prevents it from being carried out? Very often the problem lies in the wrong diet. How to eat right to lose weight? What diet will help you lose weight?
Low-carbohydrate diet: rules and diet
Recently, many people have been talking about the effectiveness of a low-carb diet, it is also called a keto diet. “I lost weight, ate right, excluded carbohydrates from the diet …” — such reviews about a low-carb diet are not uncommon. Is such nutrition really considered correct, and how does a keto diet affect the health of a person who is losing weight?
The essence of the ketone diet is to minimize the consumption of carbohydrates. Their amount in the diet should not exceed 5%. Whereas fats and proteins make up the main menu. Therefore, the following are banned:
- sugar and sugar-containing products;
- bakery and flour products;
- cereals, pasta;
- dried fruits, fruits;
- processed meat products
- vegetables that are high in sugar, such as potatoes.
It is believed that on a keto diet you can not count calories, and not limit yourself in food. Even you can eat after 18.00. The main thing is that these should be fats (coconut oil, butter), animal proteins (eggs, any meat, fish, poultry, seafood), greens, vegetables, sour-milk products with a high percentage of fat content.
Scientists on a low-carb diet: for or against
Doctors consider one of the main causes of excess weight in men and women — a violation of the metabolic syndrome. A large accumulation of fat in the waist area clearly indicates such a problem. More accurate medical examinations of such people can also reveal insulin resistance, a violation of the metabolism of carbohydrates and fats in the body.
In 2019, American scientists led by Dr. Parker Hyde conducted a study on how a low-carbohydrate diet can affect metabolic syndrome. The results have been published in JCI Insight. For three months, sixteen people followed different diets. As a result, a diet with a low carbohydrate content in the diet improved the condition with metabolic syndrome: the level of glucose in the blood returned to normal, the concentration of fats decreased, and the process of their oxidation improved, and the percentage of bad cholesterol in the blood decreased.
Another study conducted by scientists from Toronto, led by Professor David Jenkins (Department of Nutritional Sciences) in 2005–2006 in favor of a low-carbohydrate diet. Thirty-nine overweight men and postmenopausal women took part in the experiment. For six months, part of the participants followed a low-carbohydrate vegan diet, while the other was on a high-carbohydrate, low-fat diet. According to the results, a low-carb vegan diet with protein and fat from plant foods (nuts, vegetable oils, soy products) helped reduce not only weight, but also the risk of cardiovascular disease.
How to eat right to lose weight? Stick to a simple truth — eat everything (fats, proteins, carbohydrates), but in moderation. The human body needs carbohydrates, fats, and proteins. But fast food, various sweets, muffins, sausages, carbonated drinks will only harm. Study scientific research on nutrition and health, analyze your diet, love yourself and your body. Go in for sports, walk in the fresh air and live positively. The results of effective weight loss will not be long in coming.
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