“Fashion is cyclical” - this phrase perfectly characterizes not only the sphere of fashion or beauty, but also even 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 being endorsed by famous models and stars again.Among them is the keto diet, which has been incredibly popular in the last couple of years.However, like any nutrition 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 fats.This diet is low-carbohydrate, the approximate distribution of dietary fat per day looks like this: fats - 70%, proteins - 22%, carbohydrates - 8%.
Initially, this type of nutrition 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 simply remain silent about the amount of sugar that 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;wants to maintain muscle shape without building muscle;loves fatty foods (but the right kind! And not fried potatoes with lard);goes in for sports with a predominance of aerobic exercise and strength training, but with minimal weight.
Pros of the keto diet
- The advantage of this nutritional system is that it is very filling, unlike carbohydrate-type diets, and three meals is enough for you.The feeling of hunger almost never occurs.Fat saturates much better, and most importantly, for a longer period 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 is reduced.
- 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 support 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.Starchy vegetables and fruits are excluded (especially for those who suffer from diabetes), as well as 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/mushroom cream soup and cutlets (fish or meat)/chicken broth and grilled meat and vegetables;
- snack – nuts/avocado with sesame seeds;
- dinner - pate and vegetable salad/baked 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 carbohydrate dependence, which manifests itself in an uncontrollable craving for sweets.In order not to fail at the first stages, it is allowed to eat a small amount of berries (about 100 g) with a low glycemic index: gooseberries, 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 need to enter it correctly and exit it correctly.
It is very difficult after eating buns, sweets and high-carbohydrate foods to switch to a keto diet and start eating fat right away - this is a lot of stress 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, fast carbohydrates from your diet.You need to try to stay on 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, while remaining 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 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 breakdowns, which can lead to rapid weight gain.
Who is contraindicated for keto?
Keto is increasingly gaining popularity both in our country and abroad, but, like any other diet, it has limitations.This rather strict weight loss program is contraindicated for diseases of the cardiovascular system and digestive organs.Before you begin, 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 severe problems and diseases, such as diabetes, heart disease and liver and pancreas diseases; high cholesterol levels are also a limiting factor.If older people have many chronic diseases, as is usually the case with age, the keto diet is contraindicated.This program is primarily suitable for healthy people.