"Fashion is cyclical" - this phrase perfectly characterizes not only the sphere of fashion or beauty, but also touches on the topic of a healthy lifestyle and proper nutrition.The diets that were developed as early as 776 BC.C. are now gaining ground and are being endorsed again by famous models and stars.Among them is the ketogenic diet, which has been incredibly popular in recent years.However, like any nutrition system, it has its own nuances.
What's so special about the ketogenic diet?
The essence of the ketogenic diet is very simple: get energy not from glucose, but from fats.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 nutrition was developed as a tool in the fight against diseases such as epilepsy, diabetes, oncology and others, and for the postoperative rehabilitation period.Therefore, the ketogenic diet is relatively safe, because the diet you follow is the most natural way of eating for us (remember our ancestors: they were all athletes, active and energetic).Everything started to change when carbohydrates were introduced into the diet, and it's better to just keep quiet about how much sugar we eat now.
Who is the ketogenic diet suitable for?
The ketogenic diet will be relevant for those who want to lose weight, but without physical activity in the gym;you want to maintain the shape of your muscles without developing them;loves fatty foods (but the right kind! And not French fries with lard);Practice sports with a predominance of aerobic exercise and strength training, but with minimal weight.
Advantages of the ketogenic diet
- The advantage of this nutritional system is that it is very satiating, unlike carbohydrate-type diets, and three meals are enough.The feeling of hunger almost never appears.Fats are saturated much better and, most importantly, for a longer time than carbohydrates.
- You don't have blood sugar spikes.
- You will notice an improvement in your mood, even due to weight loss.
- The skin becomes clearer and the amount of acne is reduced.
- The risk of heart disease and high blood pressure is minimized.
- Reduces the symptoms of Alzheimer's disease.Reduces the manifestation of Parkinson's symptoms.
- This type of nutrition is a good support in cancer treatment.
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 all types.Starchy vegetables and fruits are excluded (especially for those with diabetes), as are flour products, caffeine, alcohol, packaged juices, and sugary drinks.
Menu example:
- 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/mushroom cream soup and cutlets (fish or meat)/chicken broth and grilled meat and vegetables;
- snack – nuts/avocado with sesame seeds;
- dinner: pâté and vegetable salad/baked meat with vegetables/baked fish and zucchini pancakes.
Possible difficulties of the keto diet
When following this diet, it is necessary to almost completely eliminate carbohydrate-containing foods 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, the dependence on carbohydrates will have to be overcome, 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: currants, gooseberries, blueberries.The amount of carbohydrates in a ketogenic diet program is reduced to an average of 50 g per day.These are mainly green leafy vegetables: zucchini, eggplant, celery, broccoli.
The ketogenic diet is not about losing weight quickly!You must enter it correctly and exit correctly.
After eating buns, sweets and carbohydrate-rich foods, it is very difficult to switch to a ketogenic diet and start eating fats immediately;This creates a lot of stress for the body and increases the risk of breakdowns.If a relapse occurs after a keto diet, the weight will return, so it is not suitable for people who are not prepared for it.
Before switching to the ketogenic diet, it is recommended to eliminate sweets and all simple and fast carbohydrates from your diet.It is necessary to try to consume 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, staying within the daily caloric intake.You cannot start the keto diet abruptly and you cannot end it abruptly, this is very important!
Cons of the ketogenic diet
The disadvantages of the ketogenic diet are that it is difficult to implement, you need to be properly prepared for it, start gradually reducing carbohydrates and not forget about the correct 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 in our country 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 starting, it is advisable to consult your doctor and, if necessary, undergo an examination.This type of diet is not recommended for pregnant or breastfeeding women.
The ketogenic diet should not be chosen by people with serious problems and diseases, such as diabetes, heart disease, and liver and pancreas diseases;High cholesterol levels are also a limiting factor.If older people suffer from many chronic diseases, as is often the case with age, the ketogenic diet is contraindicated.This program is mainly suitable for healthy people.