“Fashion is cyclical” – this sentence not only perfectly describes the world of fashion or beauty, but also touches on the topic of healthy lifestyle and proper nutrition.The dietary laws, which were instituted as early as 776 BC, are now gaining traction and are once again being endorsed by famous models and stars.These include the keto diet, which has become extremely popular over the past few years.However, like any nutritional system, it has its own nuances.
What’s so special about the ketogenic diet?
The essence of the ketogenic diet is very simple – instead of getting energy from glucose, you get energy from fat.This diet is low-carbohydrate and the approximate distribution of dietary fat per day is as follows: fat - 70%, protein - 22%, carbohydrates - 8%.
Originally, this nutrient was developed as a tool in the fight against diseases such as epilepsy, diabetes, tumors, and during recovery from surgery.Therefore, the ketogenic diet is relatively safe because you are following a diet that is the most natural way for us to eat (remember our ancestors: they were athletic, active, and energetic).Everything starts to change when carbohydrates are introduced into the diet, and it's best to keep quiet about the amount of sugar we eat now.
Who is the ketogenic diet suitable for?
The ketogenic diet is suitable for those who want to lose weight but don't want to go to the gym; want to maintain muscle shape without adding muscle; like greasy foods (but choose the right kind! Not lard fried potatoes); engage in sports that are mainly aerobic and strength training but with minimal weight.
Advantages of the Keto Diet
- The advantage of this nutritional system is that it is very filling, unlike a carbohydrate-based diet where three meals are enough.Hunger is almost non-existent.Fats are better saturated and, most importantly, stay saturated for longer than carbohydrates.
- There are no spikes in your blood sugar.
- You'll notice an improvement in your mood, including weight loss.
- The skin becomes clear and the number of pimples decreases.
- The risk of heart disease and high blood pressure is minimized.
- Reduce symptoms of Alzheimer's disease.Reduce the appearance of Parkinson’s symptoms.
- This nutrient is a great support for cancer treatment.
What foods can be eaten?
Your diet should include fatty fish, meat and poultry, fatty cheeses, vegetable oils, cottage cheese, nuts, avocados, mushrooms, eggs.Nonetheless, it is necessary to introduce vegetables, herbs, fruits and berries into the diet, but not all types.Starchy vegetables and fruits (especially for people with diabetes) are excluded, as are flour products, caffeine, alcohol, packaged juices and sugary drinks.
Menu example:
- Breakfast – omelet/poultry and green salad/scrambled eggs and bacon/boiled egg and turkey green salad;
- Lunch - meat or chicken soup, meat and vegetables/cream of mushroom soup and schnitzel (fish or meat)/chicken soup and grilled meat and vegetables;
- Snacks – nuts/avocado with sesame seeds;
- Dinner - Bolognese and vegetable salad/roasted meat with vegetables/grilled fish and zucchini pancakes.
Possible Difficulties with the Ketogenic Diet
When following this diet, it is necessary to almost completely eliminate from the diet foods containing carbohydrates: sweets, fruits, cereals, potatoes, carrots, beets.The difficulty is that in the process of reorganizing your body to use another source of energy, you have to overcome your reliance on carbohydrates, which manifests itself in the form of uncontrollable cravings for sweets.In order not to fail in the first stage, eat small amounts (about 100 g) of berries with a low glycemic index: currants, currants, blueberries.The carbohydrate content in the ketogenic diet plan is reduced to an average of 50 grams per day.These are mainly green vegetables: zucchini, eggplant, celery, broccoli.
The ketogenic diet is not about losing weight quickly!You need to enter correctly and exit correctly.
After eating bread, sweets, and high-carbohydrate foods, it’s difficult to immediately switch to a ketogenic diet and start eating fat—it puts a lot of stress on the body and increases the risk of crashing.If you relapse after a ketogenic diet, the weight will come back, so it is not suitable for people who are not prepared.
Before switching to a ketogenic diet, it is recommended to eliminate sweets and all simple, fast carbohydrates from your diet.You need to try to stick to grains and protein for at least a month while increasing your fat consumption in your diet, i.e. gradually reducing carbohydrates in your diet while adding an equal amount of fat while staying within your daily caloric intake.It is very important that the ketogenic diet does not start or end suddenly!
Disadvantages of the ketogenic diet
The disadvantage of the ketogenic diet is that it is difficult to implement and requires proper preparation to start gradually reducing carbohydrates without forgetting the correct way out.The risk of a breakdown is high during the first two weeks, which can lead to rapid weight gain.
Who is not suitable for Keto?
Keto is growing in popularity here and abroad, but like any other diet, it has limitations.This rather strict weight loss program is contraindicated in diseases of the cardiovascular system and digestive organs.Before starting, you should consult your doctor and get checked if necessary.This diet is not recommended for pregnant or breastfeeding women.
People with serious problems and illnesses should not choose the ketogenic diet, such as diabetes, heart disease, liver and pancreatic disease; high cholesterol levels are also a limiting factor.A ketogenic diet is contraindicated in older adults if they suffer from multiple chronic medical conditions, which often occurs with age.This program is mainly suitable for healthy people.