“Fashion is cyclical” - this phrase not only perfectly describes the field of fashion or beauty, but even touches on the topic of healthy lifestyle and proper nutrition.The diet developed in 776 BC is now making headlines and is once again endorsed by famous models and stars.Among them is the keto diet, which has become extremely 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 simple - get energy not from glucose, but from fat.This diet has a low carbohydrate content, the approximate distribution of fat in the diet per day is as follows: fat - 70%, protein - 22%, carbohydrates - 8%.
Initially, this type of nutrition was developed as a tool in the fight against diseases such as epilepsy, diabetes, cancer, etc., as well as for the recovery period after surgery.So, 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 people).Things start to change when carbohydrates are introduced into the diet, and it's better to keep quiet about how much sugar we eat at the moment.
Who is the keto diet suitable for?
The ketogenic diet will be suitable for those who want to lose weight but do not have physical activity in the gym;want to maintain muscle shape without building muscle;love fatty foods (but the right kind! And do not fry potatoes in lard);Participate in sports that mainly involve aerobic exercise and strength training but with minimal weights.
Advantages of the keto diet
- The advantage of this nutritional system is that it is very filling, unlike a carbohydrate-type diet, and three meals are enough for you.Feeling hungry almost never occurs.Saturated fats are much healthier and, most importantly, last longer than carbohydrates.
- You don't experience spikes in blood sugar.
- 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 high blood pressure is minimized.
- Reduce symptoms of Alzheimer's disease.Reduces the manifestation of Parkinson's symptoms.
- This type of nutrition provides 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 oils, cottage cheese, nuts, avocados, mushrooms, eggs.And with all this, it is imperative to include vegetables, herbs, fruits and berries in the diet, but not all types.Starchy vegetables and fruits are excluded (especially for people with diabetes), as are flour products, caffeine, alcohol, packaged juices and sugary drinks.
Menu example:
- 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/grilled meat with vegetables/grilled fish and zucchini cake.
Possible difficulties of the keto diet
When following this diet, it is necessary to almost completely eliminate carbohydrate foods from the diet: sweets, fruits, cereals, potatoes, carrots, beets.The difficulty is that in the process of restructuring 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 spoil at the initial stage, it is allowed to eat small amounts of berries (about 100 g) with a low glycemic index: gooseberries, currants, blueberries.Carbohydrate intake on the 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 correctly and exit correctly.
It is very difficult after eating dumplings, sweets and foods rich in carbohydrates to switch to a keto diet and immediately start eating fats - this puts a lot of stress on the body and the risk of breakdown increases.If a relapse occurs after the keto diet, the weight will return so it is not suitable for those who are not prepared.
Before switching to a keto diet, you should eliminate sweets and all simple, quick carbohydrates from your diet.You need to try to stick to grains and proteins for at least a month, while increasing the consumption of dietary fats, that is, gradually reducing the amount of carbohydrates in the diet with an equal increase in fats, while staying within the daily calorie intake.You can't start the keto diet suddenly and you can't end it abruptly either, this is very important!
Disadvantages of the ketogenic diet
The disadvantage of the keto diet is that it is difficult to implement, you need to properly prepare 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 collapse which can lead to rapid weight gain.
Who is contraindicated with keto?
Keto is increasingly popular both in our country and abroad, but like any other diet, it also has its 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, get tested.This type of diet is not recommended for pregnant or breastfeeding women.
The keto diet should not be chosen by people with serious diseases and problems such as diabetes, heart disease, liver and pancreatic diseases;High cholesterol levels are also a limiting factor.If an older person has multiple chronic diseases, as often happens with age, the keto diet is contraindicated.This program is mainly suitable for healthy people.