“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.Diets that were developed as early as 776 BC are now gaining traction and are once again being endorsed by famous models and stars.Among them is the keto diet, which has become incredibly popular in recent 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 dietary fat per day looks like this: fats - 70%, proteins - 22%, carbohydrates - 8%.
Initially, this type of food was developed as a tool to combat diseases such as epilepsy, diabetes, oncology and others, and during the postoperative rehabilitation period.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 started to change when carbohydrates were introduced into the diet, and it's best to just keep quiet about how much 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 physical activity in the gym;want to maintain muscular shape without building muscle;loves fatty foods (but the right kind! And not chips with lard);practices sports with a predominance of aerobic exercises and strength training, but with minimal weight.
Pros of the keto diet
- The advantage of this nutritional system is that it is very satisfying, unlike carbohydrate-type diets, and three meals are enough for you.The feeling of hunger almost never occurs.Fat saturates much better and, most importantly, for a longer period of time than carbohydrates.
- You don't have blood sugar spikes.
- You will notice an improvement in your mood, including due to weight loss.
- The skin becomes clear, the number of acne is reduced.
- 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, avocados, mushrooms, 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 suffering from diabetes), as well as flour products, caffeine, alcohol, packaged juices and sugary drinks.
Example menu:
- 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 cutlets (fish or meat)/chicken broth and grilled meat and vegetables;
- snack – nuts/avocado with sesame seeds;
- dinner - pate and vegetable salad/roasted meat with vegetables/baked fish and zucchini pancakes.
Possible difficulties of the keto diet
When following this diet, it is necessary to almost completely remove 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 dependence on carbohydrates, 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, 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 vegetables: zucchini, eggplant, celery, broccoli.
The keto diet is not about quick weight loss!You need to enter it correctly and exit correctly.
It is very difficult, after eating buns, sweets and foods rich in carbohydrates, to switch to a keto diet and immediately start eating fat - this is very stressful for 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 remove sweets and all simple and fast carbohydrates from your diet.It is necessary to try to eat 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, remaining within the daily caloric intake.You cannot start the keto diet abruptly and you cannot 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 well prepared for it, start gradually reducing carbohydrates and not forget about the right way out.During the first two weeks, there is a high risk of collapse, 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, 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 illnesses, such as diabetes, heart disease, and liver and pancreas diseases;High cholesterol levels are also a limiting factor.If elderly people have many chronic illnesses, as often happens with age, the keto diet is contraindicated.This program is mainly suitable for healthy people.