The theme of proper nutrition, regular sports 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 the men passing by will turn their heads, looking after them with admiration. Well, to please yourself, loved ones, of course.
In order to create a dream figure, women resort to all sorts of diets. Today we will talk about one of them - the keto diet, and learn firsthand about 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 medications for seizures.
The keto diet includes the introduction of 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 farm);
- frozen or fresh vegetables;
- milk 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 carbohydrate starvation of body cells.
Reference: ketosis is a condition caused by a carbohydrate deficiency in the body, in which fat cells begin to actively get rid of fat and break down, thus releasing the energy necessary for life.
How do you know if your body is in ketosis?
As we have already found out earlier, the basis of this type of nutrition, like keto, is entering 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 identification signals that indicate the presence of a ketosis process:
- Your appetite has dropped significantly, and your energy resource tends to rise 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 daily urine output.
- Manifestation of "ketosis" with the taste of acetone and ammonia.
- Feeling of regular dryness in the mouth.
In addition to individual manifestations and sensations in your body, you can learn about entering ketosis with the help of special mini-studies that you can do yourself at home:
- Checking the level of ketones in the blood after each meal, after 1-2 hours.
- Using a respiration ketone meter that measures the level of acetone in the body.
- Special urine strips that are designed to measure the excess ketone in your urine.
Planning your weekly diet
We previously talked about foods that are allowed on keto, now let's talk about how best to schedule purchases for the week as part of the diet in question. Consider a technique that is commonly used in the preparation of a diet.
- We distribute the main protein foods by the days of the week.It is important to assume that at lunch of the current day, the main protein dish from the previous day's dinner is usually used.
So, we choose from a huge variety of protein products at least 7 different options:
- 1-2 servings of fish or seafood are required. For example, you can bake mackerel or steam trout / salmon;
- beef - 1-2 servings. If you want to fry, take a tenderloin or thick edge, for soup - brisket or ribs, for stewing - any other pulp;
- pork / lamb - 1 serving;
- at least one serving of chicken or turkey meat is desirable;
- once a week, you can organize a day without meat / fish, but in this case, you will need to get protein from mushrooms, cheese, nuts or cottage cheese.
- We are planning a side dish.The ideal option is fresh vegetables seasoned with olive oil. So fill your 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 some avocados, nuts, cheese, cottage cheese, sour cream.
The main message of keto is to maintain a variety of your diet, which guarantees an adequate intake of vitamins and minerals.
Is the keto diet safe?
Let's just say that the effects of eating on a keto diet are not scientifically proven.
The keto 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 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 - from one to two kilograms in seven days, no more.
- Switch to proper nutrition by saturating your diet with foods high in essential vitamins and minerals.
- Start a healthy lifestyle: regular meals, regular sports, regular sleep.
- Listen to your not only physical, but also psychological well-being.
What does the keto diet give besides changing the numbers on the scales?
Having considered 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 kinds of sweets. Almost all keto adherents note 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 paired with exercise gives faster results.
The keto 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 in the diet, we protect ourselves not only from obesity, but also from the development of diabetes.
Summing up, I would like to say that opinions regarding the keto diet, as well as regarding many other topics, can radically differ. Therefore, be sure to check with your doctor before starting any dietary experiments. Be slim, beautiful and healthy!
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