Thanks to a study conducted by scientists from one of the American universities, it was possible to prove that the ketogenic diet or the keto diet helps to say goodbye to extra pounds faster than playing sports.
Its main advantage is rapid weight loss due to the "dissolution" of fat without sacrificing muscle tissue. A person does not have to exhaust his body with hunger. Following this diet, you can snack on forbidden foods and do not have to completely abandon fried foods.
In the material estet-portal.com you will learn what is the essence of the ketogenic diet, what are the basic principles of nutrition and how effective is it? But remember that before starting any diet, you should consult a specialist.
Ketogenic Diet Essence and Basic Principles
Today, the ketogenic diet is experiencing its peak of popularity, especially among the stars. Its main difficulty is the rejection of carbohydrates. So if you can't imagine life without potatoes, pasta or fruit, then it is unlikely to suit you.
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The human body obtains energy from carbohydrates by converting them into glucose. Therefore, most may have a question: where to get energy with a significant reduction in carbohydrates? The answer is simple: with a lack of carbohydrates, the body begins to consume fats, thus extracting the necessary energy from them. Therefore, the ketogenic diet is used by athletes who engage in disciplines that require special endurance, such as triathletes or marathon runners.
Scientists have also shown that the ketogenic diet suppresses the production of the hormone ghrelin, which makes us feel hungry. Therefore, thanks to such a nutrition system, we lose weight due to fat loss. Unlike most known diets, muscle mass in people who follow this principle of nutrition remains the same.
During the diet, the smell of acetone — a temporary side effect from the formation of ketones in the body. Therefore, you should drink at least 8 glasses of water a day.
On a ketogenic diet, meat can be eaten with any permitted food, be it mushrooms or eggs. You also don't have to give up salt. It is worth remembering that the diet is not suitable for long-term adherence. Because of the imbalance, it cannot be made a way of life.
It is also not worth gaining 5000 kcal per day – otherwise you will not see the desired effect. Another advantage of the diet, because of which more and more people choose it, it does not limit the time of eating to the standard 18:00. You can eat at any time, but within reasonable limits.
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Proteins, fats, carbohydrates: how to calculate correctly
Fats on a ketogenic diet should be 75% of the diet. This is followed by proteins – 20% and in last place are carbohydrates – 5% of the total mass of products.
The most important diet rule – complete elimination of sugar from the diet. Also, all flour products fall under a complete ban.
How to calculate the required amount of proteins, fats and carbohydrates: for 1 kg of human weight, there should be 1 g of protein. Let's say if your weight is 60 kg, then you need 60 g of protein. Fat, respectively, should be 3.75 times more, that is, about 225 g, and carbohydrates 4 times less — around 15
When a person eats this way, they put the food into a state of ketosis, which means that instead of burning energy, fat is being burned.
Approved products:
• Nuts
• Any kind of meat: poultry, pork
• Eggs, seafood, fish
• Vegetable, coconut, butter
• Nuts
• Eggs
• Mushrooms
• High fiber green vegetables; small amount of tomatoes
• Full-fat dairy products excluding milk
Forbidden products:
• Sausage, sausages
• Any flour products
• Vegetables high in sugar and carbohydrates, such as corn and potatoes
• Any alcohol that contains sugar and grains
• Fruits and dried fruits (only a few berries are allowed).
Drink at least 1.5-2 liters of fluid per day. Approximate ratio of proteins, fats and carbohydrates: 25-70-5.
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Pros and Cons of the Ketogenic Diet
The main advantage of the keto diet is the quick results. Already from the second week, weight is reduced and the fat layer is reduced. This is very important for athletes who want to reduce fat but not lose muscle mass.
Another advantage of – loss of appetite, which is due to a decrease in the level of insulin in the blood. The food in the diet is saturated with fats and proteins, which avoids the manifestation of the "brutal" appetite. But do not forget about the total norm of calories consumed per day.
Also among the positive aspects of the ketogenic diet: long-term effect and lack of stress. At the end of the diet, metabolic processes do not slow down, in connection with this, the person does not gain excess weight. But this does not mean that you should dramatically increase the amount of carbohydrates in the diet.
In addition to the pros, there are also disadvantages. Nutritionists note that it is really possible to lose weight in a few days of the ketogenic diet, but the number of side effects in the form of nausea, vomiting, constipation, kidney stones and changes in blood lipids turn the diet into a danger for good health. Therefore, you should always consult a specialist before starting any diet.
Ketogenic diet menu example
Doctors note that due to a significant decrease in the intake of fiber in the form of vegetables and fruits in the body, which is necessary for the normal functioning of the microflora, this leads to disruption of the gastrointestinal tract. Because of this, an unpleasant smell of acetone from the body, from the mouth may appear. On the one hand, this is a sign of reaching a state of ketosis in the body, on the other hand — a reason to increase the amount of fluid consumed to get rid of this smell.
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But if you like fatty foods (meat, fish, avocados, nuts), then you will feel more comfortable on this diet than with a balanced, but low-calorie diet.
Keto diet is strictly contraindicated for diabetics. The presence of ketone bodies in the blood affects the deterioration of well-being and is fraught with a fatal outcome. You can not practice a diet for people with diseases of the kidneys, cardiovascular system and digestive tract.
Also, a lack of glucose affects people whose profession is associated with increased brain activity and mental activity. Reduced concentration, increased fatigue and drowsiness.
It is worth noting that there are a lot of recipes for cooking dishes for people who follow a ketogenic diet, which means that you can eat tasty and varied. So if you calmly endure the absence of forbidden foods in the diet, then the diet will not bore you.
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