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Excess weight is a problem that more and more people are struggling with. A sedentary lifestyle, lack of exercise and physical activity, and snacking and sweets - these are just a few basic issues that cause not only excess weight, but also many other health problems. The ketogenic diet - what is it? How to approach it wisely? Can we expect it to pose a health risk?
Keto diet - what is it?
What is the ketogenic diet? In this model of nutrition, fats play the most important role. Increasing their amount in the food consumed is very important, while at the same time remembering to limit the amount of carbohydrates. This diet requires large, quite drastic changes, so you should not use it on your own, without consulting a doctor and dietitian. Only then can you count on results that will not be paid for with your health and well-being. Establishing an appropriate diet is mainly based on the fact that its main part, as much as 80%, is fat. The remaining 20% is allocated to protein and carbohydrates. Considering that on average only 35% of fats are consumed every day, a kind of revolution in nutrition is necessary and the whole body must get used to the changes introduced.
Ketogenic diet - how it works
When you decide to follow a ketogenic diet, your body starts looking for completely different sources of energy for everyday functioning. The basic, first source of energy is carbohydrates. The body uses their reserves, and fats are stored in the form of a tire around the belly or excess kilograms. When carbohydrates start to run out, only then does the body start looking for another nutrient to produce energy for everyday functioning. So if you decide to follow a ketogenic diet, your body will immediately start reaching for fats.
However, in order for them to be converted into energy, the so-called ketosis process must first take place. Its purpose is to break down fats, which results in an increase in the amount of ketone bodies in the blood. At the same time, the concentration of the aforementioned ketone bodies significantly exceeds the concentration of glucose. A huge advantage of such a process is the reduction in the amount of carbohydrates, and thus a significant reduction in the feeling of hunger, which very often accompanies people on other diets. This diet is also more willingly chosen, because it is important to limit only carbohydrates, not calories consumed. The aforementioned carbohydrates cannot exceed a daily dose of about 50 grams.
Rules for the ketogenic diet
The ketogenic diet rules are quite clear and straightforward . However, any change in diet should first be consulted with a doctor and dietician. In the discussed diet, it is necessary to limit carbohydrates and increase the amount of fats in meals. They are to be the main source of energy. The menu should also significantly limit sugars, which are most often found in vegetables and fruits.
The presented diet cannot be introduced overnight. In order for the body to gradually get used to the changes, the proportions of energy sources should be changed regularly. Thanks to this, the change of habits will proceed calmly, without sudden reactions of the body. The ketogenic diet should consist of three meals a day. Each of them must be based on the same amount of protein, carbohydrates and fats. Maintaining a specific balance does not take into account deviations, so you need to show willpower and a strong character. During the aforementioned diet, you cannot forget about drinking fluids, preferably unsweetened ones.
The biggest advantages and disadvantages of the keto diet
The roots of the ketogenic diet can be found in the field of medicine dealing with epilepsy. It was epileptic seizures that became the basis for preparing a menu for dealing with neurological problems. However, it did not stop at the aforementioned health problems, and subsequent studies clearly showed that the ketogenic diet can also be used for other diseases and ailments. Although switching to this diet is difficult and requires sacrifice, it can be one of the best ways to lose weight, reduce the frequency of type 2 diabetes symptoms, and help slow down unfavorable changes in the body in the field of cancer. In turn, people with an excessive appetite will feel a decreasing sense of hunger.
However, following a ketogenic diet can also have some side effects, especially if the transition to this diet is too quick or abrupt. A sudden change in diet can result in constipation and nausea, but also mood swings and a worsening of well-being. However, these are usually temporary, transient indispositions. In addition, this diet is very restrictive and demanding. In addition, you should expect increased costs for grocery shopping, as it is necessary to stock up on the best quality products. People starting the diet may struggle with frequent urination, abdominal pain that appears during intestinal peristalsis reactions, and general weakness.
Products that will help you lose weight
Keto diet what to eat to lose weight? First of all, such a diet should include meat products (poultry, lamb, beef, pork, game), dairy products (cream, yogurts), eggs, olive oil, nuts and seeds. It is also possible to prepare dishes from vegetables with a high fat content and a very limited amount of carbohydrates. It is therefore worth diversifying your diet with tomatoes, zucchini, green salad, broccoli, eggplants, peppers, Brussels sprouts, asparagus or cucumbers. There are also no contraindications to the use of coconut oil. However, it cannot be a refined product. There is a rule that this diet can be based on fats, but the least processed. Oily fish (mackerel, sardines, seafood) will work great in this role, but so will margarine or lard. It is also worth reaching for products such as Peanut Butter , which is a peanut butter with a high content of protein, dietary fiber and unsaturated fats.
What can you eat on a ketogenic diet ? To make every meal tasty and aromatic, it is worth using spices such as cinnamon, basil, oregano, thyme, or rosemary. MCT oil and MTC Premium oil, which are instant sources of ketones, will work great as an addition to dishes, salads, or cocktails. What to eat on a ketogenic diet? We already know. But what about fluids? The choice is quite diverse, although reasonable. On this diet, you can reach for non-carbonated mineral water, black tea, coconut milk, as well as others - full-fat. Electrovit for diabetics, which contains potassium, sodium, magnesium and chlorides and the addition of vitamin C, will also help to supplement fluids and electrolytes.
The ketogenic diet menu is also a list of products that should be avoided and eliminated from prepared dishes. These include primarily sweets, sweetened beverages, pasta, rice, corn, potatoes, oatmeal, apples, bananas, grapes.
How to compose a meal that will fill you up and help you lose weight?
The ketogenic diet products are an extensive list from which you can create delicious and varied meals . It is best to establish a menu together with a dietician to maintain the balance and proportion between carbohydrates, fats and sugars. Preparing a meal plan on your own can be very difficult, especially since it is necessary to individually adjust it to the body. Over time, people on a ketogenic diet learn how to combine foods and food products. However, the beginning of the diet should be coordinated in accordance with the tips and advice of specialists. In an example menu for breakfast, you can reach for scrambled eggs with ham and tomatoes or tuna. Lunch is the time for juicy chicken breast with spinach or meat goulash with the addition of permitted vegetables. Dinner is, for example, a fried egg with bacon, spinach or tomatoes.
Indications and contraindications to the keto diet
The ketogenic diet is not only suitable for people suffering from epileptic seizures. It is also worth using it in the case of insulin resistance, digestive problems and digestive system ailments, such as bloating. The keto diet is also common among people struggling with Rett syndrome, Travetta syndrome and tuberous sclerosis.
Ketogenic diet contraindications are a number of ailments that constitute an exclusion from undergoing nutrition according to the above principles. People who should not establish their nutrition plan according to the mentioned diet are a group with disorders occurring on the side of the kidneys, liver, pancreas and problems with metabolism, metabolism. Such a diet should also not be implemented by pregnant and breastfeeding women.
The effects of following a diet without consulting a doctor
The ketogenic diet is enjoying growing interest and popularity. Its prevalence, however, does not exempt from the responsibility to approach its principles sensibly and consider all the “pros” and “cons” of its use. Otherwise, one must reckon with various consequences, as well as health hazards. One of the basic problems may be the lack of supplying the body with the right amount of vitamins and minerals. An ill-balanced diet will not translate into losing unnecessary kilograms, but it may end up in a dysregulation of the body. Some also believe that using this diet in an uncontrolled manner may cause hormonal disorders and even uric acid stones due to excessive uric acid concentration. If a given person has reservations in the form of the above-mentioned health problems, using this diet may also worsen their condition and be harmful.
What effects can you expect?
The keto diet effects used in accordance with the arrangements and support of specialists can translate into very interesting effects , both for health and figure. In health matters, it is a good solution for people who are overweight, have neurological problems, Parkinson's disease, Alzheimer's disease.
Another noticeable effect is a decrease in body weight, but it should be noted that the rate of weight reduction depends on individual predispositions, health condition and initial weight.
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