The subject of proper nutrition, regular exercise and an ideal appearance is the trend ideology of our time. Every modern woman tries to keep her figure in shape so that the men passing by will turn their heads and look after them with admiration. Well, to please yourself, loved ones, of course.
To create a dream figure, women resort to all kinds of diets. Today we're going to talk about one of them - the keto diet - and get to know 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 fight seizures effectively, as well as children whose bodies are unresponsive to seizure medication.
The keto diet involves introducing the following set of foods into the regular diet:
- Olives, coconut and a small amount of butter;
- Nuts (almonds, macadamia, pecans) and seeds;
- Meat (preferably farm);
- frozen or fresh vegetables;
- Dairy products;
- Water with the addition of lemon juice;
- occasionally tea or coffee.
The main goal of this nutritional method is to enter a state of ketosis, which develops due to the lack of carbohydrates in the body's cells.
Note: Ketosis is a condition caused by a lack of carbohydrates in the body where fat cells begin to actively get rid of and break down fat, releasing the energy necessary for life.
How do you know if your body is in ketosis?
As we've found out earlier, like keto, the foundation of this type of diet is ketosis. But how can you understand that, under all dietary rules, your body is in the right condition?
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 is increasing daily. You are full of energy and much less likely to feel tired.
- You are thirsty much more often. As a result, the daily urine output increases.
- Manifestation of "ketosis" with the taste of acetone and ammonia.
- 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 yourself at home:
- Checking the level of ketones in the blood after each meal after 1-2 hours.
- Using a respiratory ketone meter, which measures the level of acetone in the body.
- Special urine strips that can be used to measure the excess ketone in your urine.
Plan your weekly diet
We previously talked about foods that are allowed on keto. Now let's talk about the best way to plan shopping for the week as part of the diet in question. Consider a technique commonly used in diet preparation.
- We distribute the most important protein foods by day of the week.It is important to assume that the protein main from the previous day's dinner will usually be used with the current day's lunch.
That's why we choose at least 7 different options from a wide range of protein products:
- 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 fillet or a thick edge, for soup - brisket or ribs, for braising - 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 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 fridge with cucumbers, green lettuce, peppers, tomatoes, olives or olives. In addition to fresh vegetables, you should also stock up on cooked vegetables for a change.
- Don't forget about healthy snacks.Don't forget to consume avocados, nuts, cheese, cottage cheese and sour cream.
The main keto message is to maintain a variety of your diets that guarantee adequate intake of vitamins and minerals.
Is The Keto Diet Safe?
Let's just say that the effects of eating on a keto diet have not been scientifically proven.
The keto diet can cause side effects. For example, eating lots of saturated fat can significantly increase your body's cholesterol levels and increase your risk of heart disease and diabetes. You may also experience flu-like symptoms.
If you want to lose a few extra pounds, keep the following four points in mind:
- Choose safe weight loss - from 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 exercise, regular sleep.
- Listen not only to your physical, but also to your psychological well-being.
What does the keto diet give besides changing the numbers on the scales?
Considering the side effects of this type of food, it is worth mentioning the positive aspects of diet.
The keto diet encourages early rejection of all types of candy. Almost all keto addicts notice the fact that over time the desire to eat your favorite piece of cake or chocolate disappears.
The keto diet promotes sport. The keto diet arouses the desire to exercise. As you know, diet combined with exercise leads to faster results.
The keto diet will keep you obese. There is a misconception that all fat is harmful. However, many scientists believe that excessive sugar consumption is much more dangerous. By eliminating it as part of the diet, we not only protect ourselves from obesity but also from the development of diabetes mellitus.
In summary, I would like to say that opinions on the keto diet and many other topics can differ radically. Therefore, be sure to ask your doctor before attempting any diet. Be slim, beautiful and healthy!
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