The appearance of Trisha Yearwood has always been riveted the attention of many people. The singer is the author of a recipe book that she wrote. Here she shares with us her best ideas. You can buy a book on any book site.
In her recipes, she describes the products we need for cooking, the time that will be spent on cooking, the complexity and the number of servings for a certain number of people.
How does Trisha manage to stay always in great shape when there are so many temptations around? Trisha chose the Keto diet.
According to nutritionists, the diet has proven to be effective. The result is stable due to the lack of a stressful transition from a hunger strike to a normal diet. Menus for a week and recommendations will help to follow a diet properly.
What is a Keto diet?
A ketogenic diet is to reduce carbohydrate intake. Our body receives the main energy for its work from carbohydrates – glucose, which is not very good. Another source of energy is the breakdown of fats, or rather the so-called ketone bodies, which are used only in case of glucose decrease in the blood. Therefore, in order to start such an exchange of energy between microelements, the amount of carbohydrates in the diet is reduced to a minimum, and the amount of healthy fats rises to a maximum (the body is in a state of ketosis). Although on the Internet you can find information that with this nutrition system, muscle mass is preserved, and the skin remains elastic after losing weight – we lose weight primarily due to loss of muscle mass, but not fat.
A ketogenic diet contains eating fats (about 80%), protein (about 15%) and carbohydrates (about 5%). The body is entered into a state of ketosis, which means that instead of burning energy – fat is burned.
How does this diet work?
It’s all about low carbohydrate intake. Carbohydrates are the main source of energy of the body, and when their level in the body decreases, the active processing of fats begins. The liver begins to produce ketones, which are a byproduct of fat metabolism. Then the body uses these ketones to produce “fuel” (energy).
Types of Keto Diet
This is the most common type of keto diet. It consists of healthy fats (70-80%), protein (20-25%) and carbohydrates (5-10%). This type of diet is ideal for lovers of fresh air- activities, fitness.
Cyclic keto diet
There is also this type of diet, which is not so strict about a number of carbohydrates. So, after five ketogenic days, two days should be high in carbohydrates. On these “carbohydrate loading” days, you replenish glycogen reserves (it can be 400-500 g of carbohydrates). This type of keto diet is perfect for athletes.
This is a compromise between classic and cyclic ketogenic diets. People who stick to this type consume more carbohydrates 60–90 minutes before training. This allows us to replenish glycogen reserves, so as not to bring yourself to exhaustion, and at the same time not to get out of the state of ketosis.
Of course, in just a few days of a ketogenic diet, you can lose weight. But the number of side effects like constipation, nausea, vomiting, kidney stones and changes in blood lipids make this diet extremely dangerous to health. For example, you need to remember that the restriction of carbohydrates has a bad effect on mental and physical abilities, so brain activity and concentration are reduced. This is especially acute for people engaged in creative or mental activities. This period is often accompanied by increased fatigue, drowsiness, and mild apathy.
It is important to consider that in the first week many who are following a Keto diet may be disturbed by the so-called ketosis flu. The temperature may rise and a feeling of chills or heat may appear. At this time, you need to drink more water and take vitamins and be under constant medical supervision to monitor the transition period. By the way, at first, you still need to constantly (3-5 times a day) measure the level of ketones and blood glucose levels (there are special test strips for this) to adjust the diet.
However, having overcome the stage of adaptation to the diet, you will feel that overall well-being and emotional mood are improving, appears a lot of energy, the brain begins to work, working capacity grows, and concentration increases. But most importantly – you will get rid of addiction to sweets.
If you adhere to a low-carb lifestyle, that is, do not eat sugar, flour, and potatoes, and then you can see benefits such as weight loss and a lower risk of heart disease and type 2 diabetes.
There is also research that suggests that a ketogenic diet can be an effective form of therapy for some patients suffering from cancer (since cancer cells require a constant intake of carbohydrates). But there is a contradiction in this matter. A new study, which was conducted on the study of breast cancer cells, showed that the increase in ketone bodies contributed to the progression of tumor growth and active metastasis.
Doctors also found that with ketosis, the frequency and intensity of epileptic seizures decrease significantly, in some cases even by 50%.
On average, it is needed to sit on a keto diet for about three months, because it is very difficult to maintain it for a long time. Also, eating 80 percent fat can instigate people to consume more saturated fats, which are found in bacon or cheese, for example.
Contraindications to the keto diet
Keto diet is contraindicated:
• pregnant women;
• people with unstable blood insulin level;
• people with any type of diabetes;
• people with kidney disease;
• people with pancreatitis and liver problems;
• people with impaired fat metabolism.
It is especially dangerous for those who have problems with the hormone prolactin. Due to the lack of carbohydrates in the diet, the synthesis of sex hormones in women, estrogen, and progesterone, may be impaired.
What can I eat during a keto diet?
Fitness instructors assure: in a week you will be able to see the first results of a ketogenic diet. It is only necessary to adhere to a special diet, as saturated as possible with fats and protein.
To begin with, this diet is limited in terms of diversity. It excludes most fruits, starchy vegetables, legumes, and grains – all healthy foods containing vitamins and minerals. If you like vegetables and fruits, you will have to be content with only nuts.
The main advantage of such a diet is that the weight that has gone away will not return, because there is no need to change in the usual diet and artificial reduction in calories.
It is recommended that you limit your intake of carbohydrates to no more than 50 grams per day. The less the number of carbohydrates in food is, the more effective the diet is. High-calorie food saturates and helps to avoid breakdowns. There is no severe hunger, as there are no jumps in blood sugar.
The last meal should be 2-3 hours before bedtime.
Would you try a keto diet?