“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 introduced as early as 776 B.C.Developed in the 1st century BC, they are becoming increasingly popular and are being recommended by famous role models and stars.This includes the keto diet, which has become 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 is as follows: fats - 70%, proteins - 22%, carbohydrates - 8%.
Initially, this type of diet was developed as an aid to combat 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 (think of 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 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 avoid physical activity in the gym;wants to maintain muscle shape without building muscle;loves fatty foods (but the right ones! And no fried potatoes with lard);participates in sports with predominantly aerobic and strength training, but with minimal weight.
Benefits of the Keto Diet
- The advantage of this nutritional system is that, unlike diets containing carbohydrates, it is very filling and three meals are enough.The feeling of hunger almost never occurs.Fat fills you up much better and, above all, for longer than carbohydrates.
- Your blood sugar doesn't rise.
- You will notice an improvement in your mood, also due to weight loss.
- The skin becomes clearer and the number of acne decreases.
- 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 diet is a good support in the treatment of cancer.
What foods can you eat?
Your diet should include fatty fish, meat and poultry, high-fat cottage cheese, vegetable oil, cheese, nuts, avocados, mushrooms and eggs.And with all this, it is imperative to include vegetables, herbs, fruits and berries in the diet, but not all types.Starchy vegetables and fruits (especially for diabetics) as well as flour products, caffeine, alcohol, packaged juices and sugary drinks are excluded.
Menu example:
- Breakfast – omelet/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 schnitzel (fish or meat)/chicken broth and grilled meat and vegetables;
- Snack – nuts/avocado with sesame;
- Dinner – pie and vegetable salad/baked meat with vegetables/baked fish and zucchini pancakes.
Possible difficulties of the keto diet
With 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 transition of the body to the use of another source of energy, you have to overcome carbohydrate dependence, 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 on a ketogenic diet 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 quick weight loss!You have to enter it correctly and exit it correctly.
It is very difficult to switch to a keto diet after eating rolls, sweets and high-carbohydrate foods and immediately start eating fat - this is a big burden on the body and the risk of breakdowns increases.If a relapse occurs after a keto diet, the weight returns, so it is not suitable for people who are not prepared for it.
Before switching to the keto diet, it is recommended to eliminate sweets and all simple, fast carbohydrates from your diet.You need to try to eat grains and proteins for at least a month while increasing the intake of fat in the diet, i.e.You cannot start or end the keto diet abruptly, 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 properly, start reducing carbohydrates gradually and not forget about the right way out.There is a high risk of collapses in the first two weeks, which can lead to rapid weight gain.
Who is keto contraindicated for?
Keto is becoming increasingly popular 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 you start, 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 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, which is usually the case as they age, the keto diet is contraindicated.This program is primarily suitable for healthy people.