“Fashion is cyclical” - this phrase perfectly characterizes not only the field of fashion or beauty, but even touches on the topic of a healthy lifestyle and proper nutrition.Diets that were developed as early as 776 BC are now gaining ground and are once again being endorsed by famous models and stars.Among them is the keto diet, which has been incredibly popular in recent years.However, like any nutritional system, it has its own nuances.
What is special about the ketogenic diet?
The essence of the keto diet is very simple: getting energy not from glucose, but from fats.This diet is low in carbohydrates, the approximate distribution of dietary fats per day looks like this: fats - 70%, proteins - 22%, carbohydrates - 8%.
Initially, this type of nutrition was developed as a tool in the fight against diseases such as epilepsy, diabetes, oncology and others, as well as for the rehabilitation period after operations.The keto diet is therefore relatively safe, because the diet you follow is the most natural way for us to eat (remember our ancestors: they were all sporty, active and energetic).Everything began to change when carbohydrates were introduced into the diet, and it is better to just keep silent about how much sugar we currently consume.
Who is the keto diet suitable for?
The ketogenic diet will be relevant for those who want to lose weight, but without physical activity in the gym;wants to maintain muscular fitness without building muscle;likes fatty foods (but good ones! And not potatoes fried in lard);practices sports with a predominance of aerobic exercises and strength training, but with minimal weight.
Benefits of the keto diet
- The advantage of this nutritional system is that it is very filling, unlike carbohydrate-type diets, and three meals are enough for you.The feeling of hunger almost never occurs.Fats saturate much better and especially longer than carbohydrates.
- You do not have blood sugar spikes.
- You will notice an improvement in your mood, particularly thanks to weight loss.
- The skin becomes clear, the number of acne is reduced.
- The risk of heart disease and high blood pressure is minimized.
- Reduces symptoms of Alzheimer's disease.Reduces the manifestation of symptoms of Parkinson's disease.
- This type of nutrition is a good support in the treatment of cancer.
What foods can you eat?
Your diet should include fatty fish, meat and poultry, cottage cheese with a high percentage of fat, vegetable oil, cheese, nuts, avocados, mushrooms and eggs.And with all this, it is imperative to introduce vegetables, herbs, fruits and berries into the diet, but not of all types.Excluded are starchy vegetables and fruits (especially for those with diabetes), as well as flour products, caffeine, alcohol, packaged juices and sugary drinks.
Example menu:
- breakfast – omelette/poultry and vegetable salad/scrambled eggs and bacon/hard-boiled eggs and vegetable salad with turkey;
- lunch – meat or chicken broth, meat and vegetables/cream of mushroom soup and cutlets (fish or meat)/chicken broth and grilled meat and vegetables;
- snack – nuts/avocado with sesame seeds;
- dinner - pâté and baked vegetable/meat salad with baked vegetables/fish and zucchini pancakes.
Possible difficulties of the keto diet
When following this diet, it is necessary to almost completely eliminate foods containing carbohydrates from the diet: sweets, fruits, cereals, potatoes, carrots, beets.The difficulty is that when restructuring the body to use another source of energy, you will have to overcome the addiction to carbohydrates, which manifests itself in an uncontrollable craving for sweets.In order not to fail in the early stages, it is allowed to eat a small amount of berries (about 100 g) with a low glycemic index: gooseberries, currants, blueberries.The amount of carbohydrates in a ketogenic diet program is reduced to an average of 50g per day.These are mainly green vegetables: zucchini, eggplant, celery, broccoli.
The keto diet is not about losing weight quickly!You have to enter it correctly and exit it correctly.
It is very difficult, after eating buns, sweets and foods rich in carbohydrates, to switch to a keto diet and immediately start eating fats - this is a lot of stress for the body and the risk of breakdown increases.If a relapse occurs after a keto diet, the weight will come back, so it is not suitable for people who are not prepared for it.
Before switching to the keto diet, it is recommended to remove sweets and all quick and easy carbohydrates from your diet.You should try to stick to cereals and proteins for at least a month, while increasing the consumption of fats in the diet, that is, a gradual decrease in carbohydrates in the diet with an equal increase in fats, while remaining within the limits of the daily calorie intake.You cannot start the keto diet abruptly and you cannot end it abruptly either, this is very important!
Disadvantages of the ketogenic diet
The disadvantages of the keto diet are that it is difficult to implement, you need to prepare for it correctly, start reducing carbohydrates gradually and not forget about the right outcome.During the first two weeks, the risk of breakdowns is high, which can lead to rapid weight gain.
Who is contraindicated for keto?
Keto is gaining more and more popularity in our country and abroad, but, like any other diet, it has its limitations.This fairly strict weight loss program is contraindicated for diseases of the cardiovascular system and digestive organs.Before starting, you should consult your doctor and, if necessary, undergo an examination.This type of diet is not recommended for pregnant or breastfeeding women.
The keto diet should not be chosen by people suffering from serious problems and illnesses, such as diabetes, heart disease, and liver and pancreas diseases;High cholesterol levels are also a limiting factor.If older adults suffer from many chronic illnesses, as is usually the case with age, the keto diet is contraindicated.This program is mainly aimed at healthy people.