· What exactly is keto?

· What to eat and what to avoid

· Products allowed

· What to avoid?

Does a low carb diet actually work?

· Benefits of the keto diet

· Disadvantages of the ketogenic diet

· Who Should Not Follow the Keto Diet?

· Summary

ketogenic diet once made the list of the most popular diets. There were several reasons, the main ones being fairly quick weight loss effects and reassurances that celebrities have lost many pounds as a result. It should also be noted that it was and still is recommended for people who train in the gym or at home as a good way to "sculpt" the figure. I have to admit that I once decided to test this diet myself and in fact the effects were shockingly good at first. Is this diet healthy? Why does it produce such quick effects and are they permanent? These are just some of the questions I will try to answer.

What exactly is "keto"?

To start, it should be mentioned that this is simply the most popular term for this diet. Some people refer to it as high-fat, ketogenic, or low-carb, and in fact, all of these terms are synonymous. Put simply, it requires that we reduce our daily intake of sugar and carbohydrates to extremely low levels. Sources vary, but it can be expected to be up to 50 grams of carbohydrates per day, or 10% of the daily energy value. It is therefore known that these numbers depend on body weight, height, physical activity and metabolic rate. Equally important, fats form the basis of the diet, followed by proteins. The quality of these fats is very important as they provide us with most of our daily calorie needs. Protein next, but not as much as it might seem after being extremely low in carbs. The most popular keto diet model assumes a protein intake of 1 gram for every 4 grams of fat. As with carbohydrates, the exact amount depends on the individual.

What to eat and what to avoid

Somewhat different laws also apply to a high-fat diet. I mean, we don't have to focus so much on the popular "calorie counting" thing, and what's more, it's not the most important thing. The most important thing is to consume almost no carbohydrate-containing products, because this is the only way we put the body in a state of ketosis. I'll explain later exactly what that means, and now we come to the permitted products.

products allowed

Meat - In principle, every single type of meat is recommended for consumption, but we pay attention to the quality of the product

Fish - here the situation is similar to meat, it is our main protein source and we also try to get it from a proven source

Dairy products - all cheeses, including yellow and white cheese, cottage cheese, cream, plain yogurt, or condensed milk

Slices - it is well known that vegetable and fish fats are more valuable than animal fats, but we can eat: butter, margarine, avocado, rapeseed oil, olive oil, mayonnaise, pumpkin seed oil. Let's take a look at the origin of fats in the diet

Owner - are a very good source of protein and fat and their consumption is recommended in all forms

vegetables – in general all vegetables, mainly green and leafy ones, but we try to avoid legumes

nuts - are also a great source of very healthy fats, as well as seeds. For example, it is recommended to eat walnuts, hazelnuts, macadamia nuts, Brazil nuts or peanuts. However, among the seeds, those of sunflower, pumpkin and flaxseed or sesame are valuable.

What to avoid?

Here the matter is relatively simple, you should exclude or severely limit anything that contains a lot of carbohydrates. Such products include baked goods, candies, sweetened beverages, grits, pasta, rice and confectionery. Unfortunately, we also restrict fruit or such basic products as potatoes. Restrictions also apply to alcohol. While these are mainly sweet ones like liqueurs, sweet wine or drinks, remember to drink alcoholic beverages wisely, not just when dieting. But even on a ketogenic diet, you can afford a glass of good dry wine from time to time.

A similar principle also applies to sweetening tea or coffee. In general, adding sugar to food. Finally, you can use a small amount of sweetener, but it is not recommended.

actually one works Low carb diet?

A low or even extremely low consumption of carbohydrates, i.e. sugars, is no coincidence. These restrictive restrictions cause the so-called “ketosis state” in our body. It consists in the appearance of specific reactions and behaviors of the organism. In short, we're forcing him to switch his metabolism by taking away his ability to get energy from sugar, causing him to switch to more energy from fat. Next it would get it from proteins, which is the same as in the case of starvation. The difference is that we always put fat in so that it drains energy from it. One of the metabolites of broken down fats are ketone bodies, or ketones, and from them comes the diet's common name. The only site of secretion of ketone bodies is the liver. And they are used by the muscles and organs as a source of energy, which is usually glucose. After maintaining this state for a long time, body weight begins to decrease significantly, and the body is able to start processes aimed at using the previously deposited fat for energy production, i.e. H. The fat that most of us want to get rid of.

At this point it should be noted why the first two weeks of this diet provide such spectacular weight loss effects. Well, that's not because body fat is being broken down, it's because of water. Because less blood sugar also means less insulin. The hormone responsible for lowering sugar levels. The kidneys excrete more water from the body when there is a lack of insulin, which is because they are not retaining sodium in the body. This is what makes this diet so popular. Rapid weight loss is what most people care about most, and the keto diet shows its bright side right away. But remember, when you switch your energy source back to carbohydrates, the water comes back. Also, you can't stay in ketosis for long periods of time. Many people consider the ketogenic diet as a quick weight loss method and start without any preparation. Contrary to appearances, the main goal of the ketogenic diet should not only be to lose unnecessary pounds, but above all to improve health

Benefits of the keto diet

The main benefit of this diet is a decrease in body fat, which improves the work of the heart, kidneys and many other organs and systems. It can also lower blood pressure, bad cholesterol, and sugar levels. It is precisely because of this property that it is sometimes used to treat diabetes. Another condition where treatment can help is drug-resistant epilepsy. There are reports of positive effects of the keto diet in the treatment of Parkinson's, Alzheimer's or chronic headaches, but also problems falling asleep.

Disadvantages of the ketogenic diet

There is no rose without a thorn, like a diet without advantages and disadvantages. So this time. First I want to share with you what was the hardest thing for me to follow this diet for about a month.

The most difficult thing is to switch to a carbohydrate-deficient diet practically overnight. Learning the right eating habits can sometimes take a long time and requires strong will and a lot of self-denial. In the beginning it is quite difficult to put together a complete meal. Well, fully. Due to the lack of fruits and limited vegetables, vitamin and mineral supplements may be considered, as is the case with fiber. The ketogenic diet naturally contains small amounts of it, and constipation can occur. In the first week or even two, the body switches to a new source of energy. This can be accompanied by apathy, drowsiness, but also irritability. Everyone reacts a little differently. Also, this diet is best done under the supervision of a nutritionist or doctor, since if it is improperly composed, it can lead to serious complications. Ketoacidosis is a condition where there are too many ketone bodies in the body and the result can even damage the kidneys, so care should be taken when dealing with it.

Equally important, this diet is simply expensive. It's no secret that products like potatoes, groats, pasta or rice, which form the basis of most menus, are definitely cheaper than products rich in fat, meat or protein. The amount of fats and proteins of animal or vegetable origin consumed can actually burden several households.

In addition, there are problems falling asleep, tiring more quickly, problems with digestion, intestinal peristalsis and, especially at the beginning, a declining physical condition. Ketone bodies, especially in excess, can also cause specific bad breath.

Who Should Not Follow the Keto Diet?

The keto diet relies heavily on three organs. They are the ones that metabolize ketone bodies. These are the kidneys, the liver and the pancreas. Patients with diseases of these organs should definitely not use this diet. It is also not recommended for overweight individuals as very good general health is recommended for the ketogenic diet. Pregnant and breastfeeding women should also not follow this diet.

summary

Like everything has also the ectogenic diet Pros and cons, supporters and opponents. When using, remember to consult your doctor or nutritionist beforehand. Not only because of the correct use, but also because of many contraindications. When done properly, it can bring many benefits, but it requires many sacrifices. It's definitely not a diet for everyone.

Let's remember that an effective diet is not always the one that gives the fastest results and the one that is comfortable, we don't feel like we are on a "diet" and it becomes our way of life.