"Fashion is cyclical" - this expression not only applies to the field of fashion or beauty, but also to the topic of healthy lifestyle and proper nutrition.776 BCThe 776th-evolving diets are now gaining traction and being endorsed by famous models and stars.Among them is the Keto diet, which has become incredibly popular in the last few years.But 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 - to get energy from fats, not glucose.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 recovery period after operations.Therefore, the KETO diet is relatively safe, because the diet you follow is the most natural way for us (remember our ancestors: they were all sports, active and energetic).Everything began to change when carbohydrates entered the diet, and now it is better to just keep silent about the amount of sugar we eat.
Who is the Keto Diet?
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;Fatty foods (but love the right kind! and not fries with lard);It goes for aerobic exercise and strength training, but with minimal weight.
Benefits of the KETO diet
- The advantage of this nutrition system is that, unlike carbohydrate-type diets, it is very filling, three meals are enough for you.The feeling of hunger almost never occurs.Fat is better and, most importantly, more satiating than carbohydrates.
- You don't have spikes in your blood sugar.
- You will see an improvement in your mood, including weight loss.
- The skin becomes clearer, 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 kind of nutrition is a good support in cancer treatment.
What foods can you eat?
Your diet should include oil, vegetable oil, cheese, nuts, avocados, avocados, mushrooms, eggs, high-fat fish, meat and poultry, and cottage cheese.With all this, it is important to apply vegetables, herbs, fruits and berries, but not all types.Nishan excludes vegetables and fruits (especially for those suffering from diabetes), as well as flour products, caffeine, alcohol, packaged juices and sugary drinks.
Sample menu:
- Breakfast - poultry and vegetables and vegetables and scrambled eggs and bacon / boiled eggs / boiled eggs and vegetable salad.
- lunch - Meat or chicken broth, meat and vegetables / mushroom cream soup and cuts (fish or meat) / chicken broth and fried meat and vegetables;
- Snack - nuts / avocado with sesame seeds;
- Dinner - Baked meat with pate and vegetable salad / vegetables / baked fish and zucchini pancakes.
Possible complications of the keto diet
Following this diet, it is almost necessary to completely eliminate foods containing carbohydrates from the diet: sweets, fruits, cereals, potatoes, carrots, beets.The difficulty is that you have to overcome carbohydrate addiction, which manifests itself in an uncontrollable desire for sweets, while restructuring the body to use another source of energy.In order not to fail in the first stages, it is allowed to eat an amount of berries (about 100 g) with a low glycemic index (about 100 g): Gooseberries, currants, blueberries.In a ketogenic diet program, the amount of carbohydrates is reduced to an average of 50 grams per day.These are mainly green vegetables: zucchini, eggplant, celery, broccoli.
The keto diet is not about quick weight loss!You must enter correctly and exit correctly.
It is very difficult to switch buns, sweets and high-carbohydrate foods to a KETO diet and immediately start eating fat - this is immediately a lot of stress for the body and the risk of breakdown increases.If a relapse occurs after a KETO diet, the weight comes back, so it is not suitable for people who have not prepared.
Before switching to a keto diet, it is recommended to eliminate sweets and all simple, fast carbohydrates from your diet.You should try to stay in grains and proteins while increasing the consumption of fats in the diet, i.e. a gradual decrease in carbohydrates with an equal increase in the diet in the daily caloric 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
Disadvantages of the KETO diet is that it is difficult to implement it, you need to prepare properly for it, gradually start reducing carbohydrates and do not forget the right way out.During the first two weeks, there is a high risk of a crisis that can lead to rapid weight gain.
Who is contraindicated for keto?
Keto is gaining popularity both in our country and abroad, but like any other diet, it has limitations.This stricter 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 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.Keto diet is contraindicated in elderly people if they have multiple chronic diseases, as is usually the case with age.This program is primarily suitable for healthy people.