The theme of proper nutrition, regular sports, and a near-ideal appearance is the trending ideology of our time. Every modern woman strives to keep her figure in shape so that passing men turn their heads from her, looking at her in admiration. Well, to please yourself, your loved ones, of course.
To create a dream figure, women resort to all kinds of diets. Today we will talk about one of them: the ketogenic diet, and we will learn first-hand about all the pitfalls of the diet in question.
What is the ketogenic diet?
The ketogenic diet is a diet plan that focuses on high fat intake [official source] and low carbohydrate intake. It is recommended for people with epilepsy to effectively fight seizures, as well as for children whose body does not respond to seizure medications.
The ketogenic diet includes the introduction of the following variety of foods in the usual diet:
- olive, coconut and a small amount of butter;
- walnuts (almonds, macadamia, walnuts) and seeds;
- meat (preferably farm);
- fresh or frozen vegetables;
- dairy products;
- water with the addition of lemon juice;
- occasionally tea or coffee.
The main goal of this method of nutrition is to enter a state of ketosis, which develops due to a lack of carbohydrates from the cells of the body.
Reference: Ketosis is a condition caused by a carbohydrate deficiency in the body, in which fat cells begin to actively shed fat and break down, thus releasing the energy needed for life.
How do you know if your body is in ketosis?
As we've previously discovered, the foundation of this type of nutrition, like keto, is getting into ketosis. But how to understand that your body, subject to all nutritional rules, is in the right state?
There are a number of so-called identifying signs that indicate the presence of a ketosis process:
- Your appetite has decreased significantly and your energy resource tends to increase every day. You are full of energy and you feel tired much less often.
- You are thirsty much more often. As a result, there is an increase in daily urine output.
- Manifestation of "ketosis" flavored with acetone and ammonia.
- Regular sensation of dryness in the mouth.
In addition to the individual manifestations and sensations in your body, you can learn how to enter ketosis with the help of special mini-studies that you can conduct yourself at home:
- Checking the level of ketones in the blood after each meal, after 1-2 hours.
- Using a respiratory ketone meter that measures the level of acetone in the body.
- Special urine strips designed to measure excess ketones in urine.
Planning your weekly diet
Previously we talked about the foods that are allowed on the ketogenic diet, now let's talk about the best way to schedule shopping for the week as part of the diet in question. Consider a technique commonly used in preparing a diet.
- We distribute the main protein foods by days of the week.It is important to assume that the protein main course from the previous day's dinner is usually used in the current day's lunch.
So, we choose from a wide variety of protein products at least 7 different options:
- 1-2 servings of fish or shellfish are required. For example, you can bake steamed mackerel or trout / salmon;
- beef - 1-2 servings. If you want to fry, take a loin or a thick edge, for soup - breast or ribs, for stewing - any other pulp;
- pork / lamb - 1 serving;
- at least one portion of chicken or turkey meat is desirable;
- once a week you can organize a meat / fish free day, but in this case you will need to get protein from mushrooms, cheese, walnuts or cottage cheese.
- We are planning a side dish.The ideal option is fresh vegetables seasoned with olive oil. So fill your fridge with cucumbers, green salad, bell peppers, tomatoes, olives, or olives. In addition to fresh veggies, stock up on cooked ones for a change.
- Don't forget about healthy snacks.Do not forget to buy avocados, walnuts, cheese, cottage cheese, sour cream.
The main message of keto is to maintain a varied diet, which ensures an adequate intake of vitamins and minerals.
Is the ketogenic diet safe?
Let's say the effects of eating a ketogenic diet are not scientifically proven.
The ketogenic diet can cause side effects. For example, eating a lot of saturated fat can significantly raise your body's cholesterol levels and increase your risk for heart disease and diabetes. Flu-like symptoms may also appear.
If you are looking to lose a few extra pounds, pay attention to the following four points:
- Choose a safe weight loss: one to two kilograms in seven days, no more.
- Switch to proper nutrition by saturating your diet with foods rich in essential vitamins and minerals.
- Start a healthy lifestyle: regular meals, regular sports, regular sleep.
- Listen to your well-being not only physical, but also psychological.
What does the ketogenic diet do besides changing the numbers on the scale?
Having considered the side effects of these types of foods, it is worth mentioning the positive aspects of the diet.
The keto diet promotes early rejection of all kinds of sweets. Almost all followers of the ketogenic diet note the fact that, over time, the desire to eat their favorite piece of cake or a piece of chocolate disappears.
The ketogenic diet encourages sports. The ketogenic diet makes you want to exercise. As you know, diet combined with exercise gives faster results.
The ketogenic diet will keep you obese. There is a misconception that everything fatty is harmful. But many scientists believe that excessive sugar consumption is much more dangerous. By eliminating it as part of the diet, we protect ourselves not only from obesity, but also from the development of diabetes mellitus.
In summary, I would like to say that opinions on the ketogenic diet, as well as on many other topics, can differ radically. So, be sure to check with your doctor before beginning any dietary experiment. Be slim, beautiful and healthy!
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