"Fashion is cyclical" - this phrase perfectly characterizes not only the sphere of fashion or beauty, but even touches on the topic of a healthy lifestyle and proper nutrition.The diet, which was developed as far back as 776 BC, is now becoming more and more popular and is once again being endorsed by famous models and stars.Among them is the keto diet, which has become incredibly popular in recent years.However, like any nutritional system, it has its nuances.
What is special about the ketogenic diet?
The essence of the keto diet is very simple - getting energy not from glucose, but from fat.This diet is low in carbohydrates, the approximate distribution of fats in the diet per day looks like this: fats - 70%, proteins - 22%, carbohydrates - 8%.
Initially, this type of diet was developed as a tool in the fight against diseases such as epilepsy, diabetes, oncology and others, and for the period of rehabilitation after surgery.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 athletic, active and energetic).Everything started to change when carbohydrates were introduced into the diet, and it is better to simply keep 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;likes greasy food (but real! Not fried potatoes with grease);engages in sports with a predominance of aerobic exercises and strength training, but with minimal weight.
Benefits of the keto diet
- The advantage of this food system is that it is very filling, in contrast to carbohydrate-type diets, and three meals are enough for you.The feeling of hunger almost never occurs.Fats saturate much better, and most importantly, for a longer period of time than carbohydrates.
- You don't have blood sugar spikes.
- You will notice an improvement in mood, including due to weight loss.
- The skin becomes clear, the number of acne decreases.
- The risk of heart disease and high blood pressure is minimized.
- It reduces the symptoms of Alzheimer's disease.It reduces the manifestation of Parkinson's symptoms.
- This type of diet 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, avocados, mushrooms, eggs.And with all that, it is necessary to introduce vegetables, herbs, fruits and berries into the diet, but not all types.Excludes starchy vegetables and fruits (especially for those suffering from diabetes), as well as flour products, caffeine, alcohol, packaged juices and sweetened drinks.
Sample menu:
- breakfast - omelette/salad with poultry and vegetables/scrambled eggs and bacon/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 – walnuts/avocado with sesame;
- dinner - pate and vegetable salad/roasted meat with vegetables/roasted 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 during the restructuring of 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 first 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 the ketogenic diet program is reduced to an average of 50 g per day.These are mostly green vegetables: zucchini, eggplant, celery, broccoli.
Keto diet is not quick weight loss!You must enter it correctly and exit it correctly.
It is very difficult after eating buns, sweets and food rich in carbohydrates to switch to a keto diet and immediately start eating fat - this is a great stress for the body, and the risk of breakdowns increases.If there is a relapse after the keto diet, the weight will return, so it is not suitable for people who are not prepared for it.
Before switching to a keto diet, it is recommended to eliminate 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 fat in the diet, or gradually reducing carbohydrates in the diet with an equal increase in fat, while maintaining the daily caloric intake.You can't start the keto diet suddenly, and you can't stop 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 properly prepare for it, start gradually reducing carbohydrates and do not forget about the right way out.During the first two weeks, there is a high risk of breakdowns, which can lead to rapid weight gain.
Who is contraindicated for keto?
Keto is gaining more and more popularity both here and abroad, but, like any other diet, it has limitations.This rather strict weight loss program is contraindicated in diseases of the cardiovascular system and digestive organs.Before you start, you should 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 and liver and pancreatic diseases;high cholesterol is also a limiting factor.If older people have many chronic diseases, as is usually the case with age, the keto diet is contraindicated.This program is primarily suitable for healthy people.