"Fashion is cyclical" - this phrase perfectly characterizes not only the field of fashion or beauty, but also refers to the topic of healthy lifestyle and proper nutrition.Developed in 776 BC, the diets are now becoming increasingly popular and are still endorsed by famous models and celebrities.Among them is the keto diet, which has become incredibly popular in the last couple of years.However, like any food system, it has its nuances.
What's so 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-carb, 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 such diseases as epilepsy, diabetes, oncology and others and for the rehabilitation period after operations.Therefore, the keto diet is relatively safe, because the diet you follow is the most natural nutrition for us (remember our ancestors: they were all athletic, active and energetic).Everything changed when carbohydrates were introduced into the diet, and it is better to just be silent about the amount of sugar we eat now.
Who is the keto diet suitable for?
Ketogenic diet will be relevant for those who want to lose weight, but without physical activity in the gym;Wants to maintain muscle shape without building muscle;Loves fatty foods (but the right kind! Not fried potatoes with lard);Engages in sports with a preference for aerobic exercise and strength training, but with minimal weight.
Pros 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 appears.Fats are digested much better and, more importantly, longer than carbohydrates.
- You don't have blood sugar spikes.
- You will notice an improvement in your mood, including weight loss.
- The skin becomes clear, the number of acne decreases.
- The risk of heart diseases and high blood pressure is minimized.
- Reduces symptoms of Alzheimer's disease.Reduces the symptoms of Parkinson's.
- This type of nutrition is a good support in cancer treatment.
What food can you eat?
Your diet should include fatty fish, meat and poultry, cottage cheese with a high percentage of fat, vegetable oil, cheese, nuts, avocado, mushrooms, eggs.And with all this, it is necessary to include vegetables, herbs, fruits and berries in the diet, but not all kinds.Excluded are starchy vegetables and fruits (especially for diabetics), as well as flour products, caffeine, alcohol, packaged juices and sweetened beverages.
Example menu:
- Breakfast – omelette/salad with poultry meat and vegetables/scrambled egg and bacon/boiled egg and vegetable salad with turkey;
- Lunch – meat or chicken broth, meat and vegetables/mushroom cream soup and cutlet (fish or meat)/chicken broth and fried meat and vegetables;
- snack – nuts/avocado with sesame seeds;
- Dinner - pate and vegetable salad/baked meat with vegetables/baked fish and zucchini pancakes.
Possible complications of the keto diet
When following this diet, it is necessary to remove almost completely carbohydrate-containing foods from the diet: sweets, fruits, cereals, potatoes, carrots, beets.The difficulty lies in the fact that when restructuring the body to use another source of energy, you will have to overcome the addiction to carbohydrates, which is manifested in an uncontrollable craving for sweets.In order not to fail in the first stages, it is allowed to eat a small amount of berries (about 100 g) with a low glycemic index: gooseberries, currants, blueberries.In the ketogenic diet program, the amount of carbohydrates is reduced to an average of 50 g per day.These are mainly green vegetables: zucchini, eggplant, celery, broccoli.
Keto diet is not fast weight loss!You need to enter correctly and exit correctly.
After eating cookies, sweets and foods containing carbohydrates, it is very difficult to switch to a keto diet and eat fat immediately - this is a great stress on the body and the risk of a crash increases.If you relapse after a keto diet, the weight will come back, so it's not suitable for people who aren't ready for it.
Before switching to a keto diet, it is recommended that you 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 consumption of fats in the diet, that is, a gradual decrease in carbohydrates in the diet with an equal increase in fats, while the daily caloric intake.You can't start a keto diet suddenly and you can't end it suddenly 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 be properly prepared for it, start to gradually reduce carbohydrates and do not forget about the right solution.During the first two weeks, there is a high risk of crash, which can lead to rapid weight gain.
Who is keto contraindicated for?
Keto is gaining more and more popularity both in our country and abroad, but like any diet, it also has limitations.This rather strict weight loss program is contraindicated in diseases of the cardiovascular system and digestive organs.Before starting, you should consult a 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 severe problems and diseases, such as diabetes, heart disease, and liver and pancreatic diseases;High cholesterol levels are also a deterrent.If the elderly have multiple chronic diseases, as is common with age, the keto diet is contraindicated.This program is primarily suitable for healthy people.