"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.Diets developed as far back as 776 BC are now gaining popularity and are once again being endorsed by famous models and stars.Among them is the keto diet, which has become extremely popular in the last few years.However, like any food 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 fat.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 nutrition was developed as a means in the fight against 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 (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 for?
The 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 fatty foods (but the right kind! Not fries with lard);engages in sports with a predominance of aerobic exercises and strength training, but with minimal weight.
Pros of the keto diet
- The advantage of this food system is that it is very filling, unlike carbohydrate diets, and three meals are enough for you.The feeling of hunger almost never appears.Fat satiates much better and most importantly for a longer period of time than carbohydrates.
- You don't have spikes in your blood sugar.
- You will notice an improvement in your 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.
- Reduces symptoms of Alzheimer's disease.Reduces the manifestation of Parkinson's symptoms.
- This type of nutrition is a good help in the treatment of cancer.
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, eggs.And with all this, it is imperative to introduce vegetables, herbs, fruits and berries into the diet, but not all types.Excluded are vegetables and fruits containing starch (especially for those who suffer from diabetes), as well as flour products, caffeine, alcohol, packaged juices and sugary drinks.
Sample menu:
- breakfast - omelette/salad with poultry meat 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 – nuts/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 dependence on carbohydrates, which manifests itself in an uncontrollable desire for sweets.In order not to fail at the first stages, it is allowed to eat a small amount of fruits (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.
The keto diet is not about rapid weight loss!You must enter it correctly and exit it correctly.
It is very difficult after eating muffins, sweets and foods high in carbohydrates to switch to a keto diet and immediately start eating fat - this is a great stress on the body and the risk of crashes increases.If you relapse after a keto diet, the weight will come back, so it is not suitable for people who are not ready for it.
Before switching to a keto diet, it is recommended that you 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 dietary fat, that is, gradually reducing dietary carbohydrates with an equal increase in fat, while staying within the daily caloric intake.You can't jump start the keto diet and you also can't stop it, 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 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 crashes, which can lead to rapid weight gain.
Who is contraindicated for keto?
Keto is gaining more and more popularity both at home and abroad, but like any other diet, it also has limitations.This rather strict weight loss program is contraindicated in 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 and lactating women.
The keto diet should not be chosen by people with severe problems and diseases, such as diabetes, heart disease and diseases of the liver and pancreas;high cholesterol levels are also a limiting factor.If the elderly have many chronic diseases, as usually happens with age, the keto diet is contraindicated.This program is mainly suitable for healthy people.