"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.The diets developed as early as 776 BC.now gaining ground and being endorsed again by famous models and stars.Among them is the keto diet, which has been incredibly popular in the last couple of years.However, like any diet system, it has its own nuances.
What's so 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 diet was developed as a tool to fight diseases such as epilepsy, diabetes, oncology and others, and for the recovery 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 remain 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 without physical activity in the gym.He wants to maintain muscle shape without building muscle.He loves fatty foods (but the right kind! And not fries with lard).engages in sports with a predominance of aerobic exercise and strength training, but with minimal weight.
Benefits of the keto 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 appears.Fat saturates much better, and most importantly, for a longer period of time than carbohydrates.
- You don't have spikes in your sugar.
- You will notice an improvement in your mood, including weight loss.
- The skin becomes clean, the number of acne decreases.
- The risk of heart disease and high blood pressure is minimized.
- It reduces the symptoms of Alzheimer's disease.It reduces the manifestation of Parkinson's symptoms.
- This type of diet 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 kinds.Excludes starchy vegetables and fruits (especially for those with diabetes), as well as flour products, caffeine, alcohol, packaged juices and sugary drinks.
Example menu:
- breakfast – scrambled egg/poultry and vegetable salad/scrambled egg 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 roast meat and vegetables.
- snack – nuts/avocado with sesame seeds.
- dinner - pate and vegetable salad/grilled meat with vegetables/grilled fish and zucchini pancakes.
Possible difficulties of the keto diet
When following this diet, it is necessary to almost completely remove 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, gooseberries, blueberries.The amount of carbohydrates on a ketogenic diet plan is reduced to an average of 50g per day.These are mainly green vegetables: zucchini, eggplant, celery, broccoli.
The keto diet is not for quick weight loss!You have to enter it correctly and exit it correctly.
It is very difficult after eating breads, sweets and foods with a high carbohydrate content to switch to a keto diet and start eating fat immediately - this is a lot of stress on the body and the risk of destruction increases.If you relapse after a keto diet, the weight will come back, so it is not suitable for people who are not prepared for it.
Before switching to the keto diet, it is recommended that you remove sweets and all simple, fast carbohydrates from your diet.You must try to stay on grains 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, staying within the daily caloric intake.You can't start the keto diet abruptly and you also can't end it abruptly, 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 properly prepare for it, start to gradually reduce carbohydrates and do not forget about the right way out.During the first two weeks, there is a high risk of injury, which can lead to rapid weight gain.
Who is keto contraindicated for?
Keto is gaining more and more popularity both in our country and abroad, but, like any other diet, it has limitations.This fairly 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 diseases of the liver and pancreas.High cholesterol levels are also a limiting factor.If the elderly have multiple chronic conditions, as is often the case with age, the keto diet is contraindicated.This program is primarily suitable for healthy individuals.