Diet is a way of eating, healthy, nutritious, for every day. And that’s how we should associate this word. Unfortunately, in most cases, a diet for us is not eating enough food, constant hunger, the desire to lose a few kilos.
It’s true that we should bet on a well-balanced diet and combine it with exercise, fully enjoy our body and well-being. However, if we do not take care of it for a long time, there are health problems, we feel unattractive and unwell, and our body completely deviates from our canon of beauty. There are a lot of available diets, and anyone can really bet on what they like best and what suits them. Some choose protein diets; others opt for diets with total calorie reduction, while others prefer the „miracle” diet. And what is the keto diet? How does it work? In this article we would like to take it under the microscope and show everything that everyone who wants to use it should know.
A ketogenic diet is a very restrictive way of eating for a certain period of time, and while it’s extremely restrictive but at the same time extremely effective. It improves and affects, among other things, health, well-being, regeneration, but also muscle mass protection and, most importantly, adequate loss of resistant fat. Why the keto diet? Because it’s a good way to lose weight, get rid of body fat, and at the same time not lose hard-earned muscles. One thing is for sure, it’s a good solution for people training at the gym who want to get the desired effect in terms of the right figure.
One principle, which is the main element here, is basing on specific products and arranging the menu so that there are no nutrients that the body needs in this diet. It’s worth to bet on good and proven products that will be excellent in terms of quality and the ability to draw any micronutrients from them.
The ketogenic diet is a variation of the protein-fat diet, but in a much more radical version. We reduce carbohydrates to a minimum, we eat more protein and, what the basis is here – good quality fats – and saturated ones, and those unsaturated and polyunsaturated. We do not eat fat sausages, bacon and other such products, but using a ratio of 1: 1: 1, we provide the body with products using all three types of fats in the same proportion.
How does the ketogenic diet work?
When planning a nutrition plan, we apply the principle we wrote about above – we must provide the body with appropriate products from each group of fats. And yes:
- Saturated fats, i.e. animal fats, coconut oil, dairy products
- Monounsaturated fats, i.e. olive oil, olives, nuts
- Polyunsaturated fats, i.e. omega 3 in the form of supplements, fish, linseed oil, linseed, chia seeds, sesame seeds, avocado and eggs
Ketogenic diet – how to start?
The basis is proper mobilization and, above all, willingness. If this is not the case, we will not be able to approach the subject seriously and even if we start, we will finish very quickly, because only our intentions are able to achieve the intended goal. First of all, one should become familiar with the theory of what this way of eating is, how long the ketogenic diet lasts, what products are the basis for it. If we get to know the theory, we can start working. The nutrition plan should be arranged by a person who knows about it and will choose a diet for us according to our needs and possibilities. There are also exemplary diets, but you have to calculate specific proportions, because, as you know, a person weighing 50 kg has quite different needs than one who weighs 100 kg. With this set, you can start shopping. Buy what you will need and we start the fight for a better look, well-being, attitude … It’s a good start, because the beginnings are always difficult, but then it’s not such a big problem anymore. Is the ketogenic diet healthy? If we use it appropriately and according to the recommendations, it’s not a problem. The base is approaching it rationally, for the recommended period of time and listening to your body, which sometimes is able to tell us more than you might think.
What should you remember about a ketogenic diet? It’s certainly good to bet on omega-3 acid supplements, choose a linseed oil that is stored in the fridge and prepare eggs with a short heat treatment, because hard-boiled foods are not what we should give our body. If protein is involved, we can bet on animal as well as dairy products. What about carbohydrates? Fibre, green and low carb vegetables, as well as fruits. When it comes to carbohydrates, the appropriate amounts must be observed in this diet. The body must go into ketosis, and if we eat too many carbohydrates we will not be able to achieve it.
I meal – scrambled eggs on bacon with dill and tomatoes
II meal – chicken with broccoli, linseed oil and olives
III meal – chicken with broccoli, linseed oil and olives
IV meal – cottage cheese with pumpkin seeds, chia seeds, sesame seeds and paprika
V meal – fish with avocado and peanut butter
How long should the ketogenic diet be used?
In fact, there is no specific time it should be used for, because everything depends on what effect we want to achieve. We use it until the desired goal is obtained. However, it’s worth bearing in mind that this diet acidifies the body, which means we should remember about the appropriate supplementation. Calcium, potassium and magnesium are mandatory elements during this diet. It’s also good to choose mineral water, omega-3 acids, vitamins and minerals, and ZMA preparations, i.e. zinc, magnesium and B6. When will we see the results if we use the ketogenic diet? Actually, we will be able to see big changes in our appearance just after the first week. It works quickly and efficiently and the more accurately we follow it, our contentment will certainly be greater.