The theme of proper nutrition, regular sport and an appearance close to the ideal is the trend ideology of our time. Every modern woman strives to keep her figure in shape so that passing men turn her head, looking after her with 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 keto diet and we will learn firsthand all the pitfalls of the diet in question.
What is the keto diet?
The keto 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 combat seizures, as well as for children whose body does not respond to seizure medications.
The keto diet includes introducing the following range of foods into the regular diet:
- olive, coconut and a small amount of butter;
- nuts (almonds, macadamia, pecans) and seeds;
- meat (preferably from farm);
- frozen or fresh vegetables;
- Dairy product;
- 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 the lack of carbohydrates of the body's cells.
Reference: Ketosis is a condition caused by a lack of carbohydrates 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 have previously discovered, the basis of this type of diet, such as keto, is entering ketosis. But how to understand that your body, subject to all the nutritional rules, is in the right state?
There are a number of so-called identification signs that indicate the presence of a ketosis process:
- Your appetite has decreased significantly and your energy source tends to increase every day. You are full of energy and feel tired much less often.
- You are thirsty much more often. As a result, there is an increase in the daily urine output.
- Manifestation of "ketosis" with the taste of acetone and ammonia.
- Feeling of regular 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 at home:
- Check the level of ketones in the blood after each meal, after 1-2 hours.
- Using a breathing ketone meter that measures the level of acetone in the body.
- Special urine strips designed to measure excess ketone in the urine.
Plan your weekly diet
Previously we talked about foods that are allowed on keto, now let's talk about how to best plan 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 on the days of the week.It is important to assume that the previous day's dinner protein main dish is usually used at the current day's lunch.
So, we choose from a huge variety of protein products at least 7 different options:
- 1-2 servings of fish or seafood are needed. For example, you can steam mackerel or trout / salmon;
- beef - 1-2 servings. If you want to fry, take a fillet or a thick rim, for soup - brisket 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 day without meat / fish, but in this case you will have to get protein from mushrooms, cheese, nuts or cottage cheese.
- We are designing an outline.The ideal option is fresh vegetables dressed with olive oil. Then fill the refrigerator with cucumbers, green salad, peppers, tomatoes, olives or olives. In addition to fresh vegetables, stock up on cooked for a change.
- Don't forget about healthy snacks.Don't forget to get avocado, nuts, cheese, cottage cheese, sour cream.
The main message of keto is to maintain a varied diet, which guarantees an adequate supply of vitamins and minerals.
Is the keto diet safe?
Let's just say that the effects of eating a keto diet are not scientifically proven.
The keto diet can cause side effects. For example, eating a lot of saturated fat can significantly increase the body's cholesterol levels and increase the risk of 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 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 keto diet offer besides changing the numbers on the scale?
Given the side effects of this type of food, it is worth mentioning the positive aspects of the diet.
The keto diet promotes the early rejection of all types of sweets. Almost all keto adherents notice the fact that over time the desire to eat your favorite piece of cake or a slice of chocolate disappears.
The keto diet encourages sports. The keto diet awakens the desire to exercise. As you know, diet coupled with exercise gives faster results.
The keto diet will keep you obese. There is a misconception that anything fat 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 keto diet, as well as on many other topics, can differ radically. Therefore, be sure to consult with your doctor before starting any diet experiments. Be slim, beautiful and healthy!
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