"Fashion is cyclical": this phrase perfectly characterizes not only the sphere of fashion or beauty, but also touches on the topic of healthy lifestyle and proper nutrition.Diets developed as early as 776 BC.they are now gaining ground and are once again being endorsed by famous models and stars.Among these is the keto diet, which has been incredibly popular over the past couple of years.However, like any nutritional system, it has its own nuances.
What's 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 daily dietary fats 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 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 athletic, active and energetic).Everything began to change when carbohydrates were introduced into the diet, and it is better to just keep quiet 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 without doing physical activity in the gym;wants to maintain muscular shape without building muscle;loves fatty foods (but the right ones! And not potatoes fried with lard);plays sports with a predominance of aerobic exercise and strength training, but with minimal weight.
Pros of the keto diet
- The advantage of this nutritional system is that it is very satiating, unlike carbohydrate diets, and three meals are sufficient.The feeling of hunger almost never occurs.Fats saturate much better and, above all, for a longer period than carbohydrates.
- You don't have blood sugar spikes.
- You will notice an improvement in your mood, also due to weight loss.
- The skin becomes clear, the number of acne decreases.
- The risk of heart disease and hypertension 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, avocado, mushrooms, eggs.And with all this, it is imperative to introduce vegetables, herbs, fruits and berries into the diet, but not all types.Starchy fruits and vegetables (especially for those suffering from diabetes), flour products, caffeine, alcohol, packaged juices and sugary drinks are excluded.
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 and cutlets (fish or meat)/chicken broth and grilled meat and vegetables;
- snack – nuts/avocado with sesame seeds;
- dinner - pate and baked vegetable/meat salad with baked vegetables/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, you will have to overcome the dependence on carbohydrates, 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: gooseberries, currants, blueberries.The amount of carbohydrates in a ketogenic diet program is reduced to an average of 50 g per day.These are mainly green vegetables: courgettes, aubergines, celery, broccoli.
The keto diet is not about losing weight quickly!You need to get it in correctly and get it out correctly.
It is very difficult after eating sandwiches, sweets and foods rich in carbohydrates to switch to a keto diet and immediately start eating fats - this is very stressful 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 keto diet, it is recommended to eliminate sweets and all simple and quick carbohydrates from your diet.You should try to maintain your grain and protein intake for at least a month, while increasing your dietary fat intake, i.e. a gradual decrease in dietary carbohydrates with an equal increase in fat, while remaining within your daily calorie intake.You can't start the keto diet abruptly, and you can't end it abruptly either, this is very important!
Cons of the ketogenic diet
The disadvantages of the keto diet are that it is difficult to implement, you need to be properly prepared, start reducing carbohydrates gradually and do not forget about the right way out.During the first two weeks there is a high risk of nervous exhaustion, 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 for diseases of the cardiovascular system and digestive organs.Before starting, 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 disease;High cholesterol levels are also a limiting factor.If older people have many chronic diseases, as usually happens with age, the keto diet is contraindicated.This program is mainly suitable for healthy people.