"Fashion is a cycle" - this phrase perfectly characterizes not only the field of fashion or beauty, but also touches on the topic of a healthy lifestyle and proper nutrition.A diet developed as far back as 776 BC is now gaining traction and being endorsed by famous models and stars again.Among them is the Keto Diet, which has become very popular in recent years.However, like any nutritional system, it has its own nuances.
What's so special about the ketogenic diet?
The essence of the keto diet is very simple - get energy not from glucose, but from fat.This diet is low carb, the daily fat distribution of the diet looks like this: 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, oncology and others, and for the recovery period after surgery.Therefore, the keto diet is relatively safe, because the diet you follow is the most natural way to eat for us (remember our ancestors: they were all athletic, active and energetic).Everything begins to change when carbohydrates are 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 suitable for?
Ketogenic diet will be relevant for those who want to lose weight, but without physical activity in the gym;want to maintain muscle shape without building muscle;love fatty foods (but the right kind! And not fries with lard);go in for sports with a predominance of aerobic exercise and strength training, but with minimal body weight.
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.Hunger almost never occurs.Saturated fat is 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 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 cancer treatment.
What food can you eat?
Your diet should include fatty fish, meat and poultry, cottage cheese with a percentage of fat, vegetable oil, cheese, nuts, avocados, mushrooms, eggs.And with all this, it is important 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.
Sample menu:
- Breakfast - omelet/salad with chicken and vegetables/scrambled eggs and bacon/poached eggs and vegetable salad with turkey;
- Lunch - meat or chicken, meat and vegetables/cream soup of mushrooms and cuts (fish or meat)/chicken soup and roast meat and vegetables;
- snacks - nuts/avocado with sesame seeds;
- Dinner - Pate and vegetable salad/grilled meat with vegetables/grilled fish and zucchini planting.
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 other sources of energy, you have to overcome the dependence on carbohydrates, which manifests itself in an uncontrollable desire for sweets.In order not to fail at the first stage, 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 the ketogenic diet program is reduced to an average of 50 g per day.These are green vegetables: zucchini, eggplant, celery, broccoli.
The Keto Diet is not about quick weight loss!You have to enter it correctly and exit correctly.
It is very difficult after eating bread, 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 damage increases.If a relapse occurs after the keto diet, the weight will return, so it is not suitable for people who are not ready for it.
Before switching to a keto diet, it is recommended to eliminate sweets and all fast and fast carbohydrates from your diet.You should try to stay on grains and proteins for at least a month, while increasing the use of fat in the diet, that is, a gradual decrease in carbohydrates in the diet with the same increase in fat, while staying within the daily calorie intake.You can't start the keto diet suddenly and you can't end it suddenly 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 prepare for it, start gradually reducing carbohydrates and do not forget about the right way.During the first two weeks, there is a high risk of damage, which can lead to weight gain.
Who is contraindicated for keto?
Keto is gaining popularity in our country and abroad, but, like any other diet, it has limitations.This relatively strict weight loss program is contraindicated for diseases of the cardiovascular system and digestive organs.Before you start, 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 severe problems and diseases, such as diabetes, heart disease and liver and pancreatic disease;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 especially suitable for healthy people.