"Fashion is cyclical" - this expression characterizes not only the sphere of fashion or beauty, but also affects the topic of a healthy lifestyle and proper nutrition.Developed as far back as 776 BC, diets are gaining ground and are once again being endorsed by popular models and stars.These include the keto diet, which has been incredibly popular for the past few years.However, like any nutritional system, it also has its nuances.
What is special about the ketogenic diet?
The essence of the keto diet is very simple - we get energy not from glucose, but from fats.This diet is low in carbohydrates, the approximate distribution of daily dietary fat looks like this: fats - 70%, proteins - 22%, carbohydrates - 8%.
Initially, this type of nutrition was developed as a means of combating diseases such as epilepsy, diabetes, oncology and others, as well as for the rehabilitation period after operations.Therefore, the keto diet is relatively safe, because the diet you follow is the most natural way of eating for us (remember our ancestors: they were all sporty, active and energetic).Everything changed when carbohydrates were introduced into the diet, and it is better to simply shut up about the amount of sugar we eat now.
Who is the keto diet suitable for?
The ketogenic diet will be relevant for those who want to lose weight, but do not do physical activity in the gym;you want to maintain muscle shape without building muscle;likes fatty foods (but the right kind! And not fries with fat);he exercises predominantly with aerobic exercises and strength training, but with minimal weights.
Benefits of the keto diet
- The advantage of this nutritional system is that, unlike carbohydrate-type diets, it is very filling, and three meals are enough for you.The feeling of hunger almost never occurs.Fat is much more satiating, and most importantly, for a longer period of time than carbohydrates.
- No spikes in your blood sugar.
- Your mood will improve, among other things due to weight loss.
- The skin clears up, the number of pimples decreases.
- The risk of heart disease and high blood pressure is minimized.
- It reduces the symptoms of Alzheimer's disease.It reduces the appearance of symptoms of Parkinson's disease.
- This type of nutrition provides good support in the treatment of cancer.
What foods can you eat?
The diet should include fatty fish, meat and poultry, high-fat cottage cheese, vegetable oil, cheese, nuts, avocado, mushrooms, eggs.And in addition to all this, it is absolutely necessary to introduce vegetables, herbs, fruits and berries into the diet, but not all kinds.Starchy vegetables and fruits are excluded (especially for diabetics), as well as flour products, caffeine, alcohol, packaged fruit juices and sugary drinks.
Example of the menu:
- breakfast - omelette/salad with poultry and vegetables/scrambled egg and bacon/boiled egg and vegetable salad with turkey;
- lunch – meat or chicken soup, meat and vegetables/cream of mushroom soup and slices (fish or meat)/chicken soup and grilled meat and vegetables;
- snack – walnut/avocado with sesame seeds;
- dinner - pate and vegetable salad/roasted meat with vegetables/roasted fish and zucchini pancakes.
Possible difficulties with the keto diet
When following the diet, foods containing carbohydrates should be almost completely removed from the diet: sweets, fruits, cereals, potatoes, carrots, beets.The difficulty is that in restructuring the body to use a different source of energy, it must overcome the addiction to carbohydrates, which manifests itself in an uncontrollable desire for sweets.In order not to fail in the first stage, it is allowed to eat a small amount (about 100 g) of berries with a low glycemic index: gooseberries, currants, blueberries.The amount of carbohydrates in the ketogenic diet program is reduced to an average of 50 g per day.These are mainly green vegetables: zucchini, eggplant, celery, broccoli.
The keto diet is not about losing weight fast!You must enter correctly and exit correctly.
After eating buns, sweets, and high-carb foods, it's very difficult to switch to a keto diet and start eating fat right away - it puts a lot of stress on the body and increases the risk of deterioration.If you relapse after the keto diet, the weight will come back, so it is not suitable for people who are not ready for it.
Before switching to the keto diet, it is recommended to remove sweets and all simple, fast carbohydrates from your diet.You should try to stay on grains and proteins for at least a month while increasing the fat in your diet, meaning you gradually decrease the carbs in your diet with an equal increase in fat while staying within your daily calorie intake.You can't start the keto diet suddenly, and you can't end it suddenly, this is very important!
Disadvantages of the ketogenic diet
The disadvantage of the keto diet is that it is difficult to implement, you have to prepare for it properly, start reducing carbohydrates gradually, and don't forget about the right way out.In the first two weeks, there is a high risk of breakdowns, which can lead to rapid weight gain.
Who is keto contraindicated for?
Keto is becoming more and more popular both here and abroad, but like any other diet, it also has its limitations.This rather strict weight loss program is contraindicated in diseases of the cardiovascular system and digestive organs.Before starting, consult your doctor and, if necessary, undergo an examination.This type of diet is not recommended for pregnant and lactating women.
The keto diet should not be chosen by people with serious problems and diseases such as diabetes, heart disease, liver and pancreas disease;high cholesterol is also a limiting factor.If older people have many chronic diseases, as they usually do with age, the keto diet is contraindicated.This program is primarily suitable for healthy people.