"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 that were developed as far back as 776 BC are now gaining traction and are once again being endorsed by 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 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 fat per day looks like this: fat - 70%, protein - 22%, carbohydrates - 8%.
Initially, this type of food 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 important for those who want to lose weight, but without physical activity in the gym;wants to maintain muscle shape without building muscle;likes fatty foods (but the right kind! And not lard fries);participates in sports with a predominance of aerobic exercises and strength training, but with minimal weight.
The benefits of this diet
- The advantage of this nutritional system is that it is very filling, unlike carbohydrate-type diets, and three meals are enough for you.The feeling of hunger almost never happens.Fats satiate you much better, and more importantly, for a longer period of time than carbohydrates.
- You don't have high blood sugar.
- You will notice an improvement in your mood, including weight loss.
- The skin becomes clear, 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 food 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, eggs.And with all this, it is necessary to introduce vegetables, herbs, fruits and berries into the diet, but not all types.Excluded are starchy vegetables and fruits (especially for those suffering from diabetes), as well as flour products, caffeine, alcohol, packaged juices and sugary drinks.
Sample menu:
- breakfast – omelette/salad with poultry and vegetables/scrambled eggs and bacon/boiled eggs and vegetable salad with turkey;
- lunch – broth or chicken, meat and vegetables/cream soup with mushrooms and cuttlefish (fish or meat)/chicken soup and grilled meat and vegetables;
- snack – nuts/avocado with sesame seeds;
- dinner - goose salad and vegetables/roasted meat with vegetables/roasted fish and zucchini pancakes.
Possible difficulties of the keto diet
When following this diet, it is necessary to remove almost completely from the diet foods containing carbohydrates: sweets, fruits, cereals, potatoes, carrots, beets.The difficulty is that while restructuring the body to use another source of energy, you will have to overcome the addiction to carbohydrates, which manifests itself in an uncontrolled 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: eggplant, 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: zucchini, eggplant, celery, broccoli.
The keto diet is not about rapid weight loss!You have to enter it correctly and exit it correctly.
It is very difficult after eating buns, sweets and high-carb foods to switch to a keto diet and start eating fat right away - this is too much stress on the body and the risk of breakdowns increases.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 fast carbohydrates from your diet.You should try to stay on grains and proteins for at least a month, increasing the consumption of fats in the diet, that is, a gradual decrease in carbohydrates in the diet with an equal increase in fats, remaining within the daily intake of calories.You can't start this diet suddenly and you also can't end it suddenly, this is very important!
Disadvantages of the ketogenic diet
The disadvantages of this diet are that it is difficult to implement, you need to properly prepare for it, start to gradually reduce carbohydrates and do not forget about the right way.During the first two weeks, there is a high risk of breakdowns, which can lead to rapid weight gain.
Who is contraindicated for these?
Keto is gaining more and more popularity both in our country and abroad, but, like any other diet, it has limitations.This very 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 lactating women.
The keto 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 the elderly have many chronic diseases, as is usually the case with age, the keto diet is contraindicated.This program is mainly suitable for healthy people.