There’s a new diet at every step, constant news about how to eat and what to eat to achieve the desired effect. One of them is ketogenic diet, which is very popular in recent years, is considered an extremely effective way to lose weight. Although it’s true that by looking at the keto diet – the opinions are not at all positive at all, many people choose this way of eating and are fully satisfied with it.
During the 4th National Food Congress, which was organized by the Institute of Food and Nutrition – this diet was at the forefront of those that are chosen and which bring satisfying results. What do we know about it, what is it, what are the effects? All about this below.
If you want to answer the question: what is the ketogenic diet, there is one explanation- reducing the amount of carbohydrates consumed, and increasing the amount of fats and proteins in the diet, whereby fats constitute the main element of the diet. Regarding the distribution of macronutrients, it should amount to 20% protein, 70 – 75% fat and 5-10% carbohydrates, where the standards are protein 10 – 20%, fat 20 – 35%, carbohydrates 46 – 65%. It’s very important to eat healthy during this diet; fresh ingredients so that the fat is simply the best for us. Ingredients aside, the preparation of meals is also very important. We should go for steaming or boiling, frying without fat, without stewing in a sauce.
Keto diet – what to eat? For sure, we should bet on healthy vegetable fats, such as olive oil, rapeseed oil, linseed oil, avocado, nuts, seeds, but also animal fats from fish and lean meat. You can’t forget about drinking a minimum of 2 litres of water a day, as well as supplementing your diet with the necessary supplements, including: vitamin D, calcium, magnesium, zinc, selenium, phosphorus and carnitine.
Among the products recommended in this diet we can include: vegetable and animal fats, meat, fish, eggs, avocados, seeds and plants, as well as nuts and vegetables. Products limited in quantity include sugar, fruit, cereals, pasta, rice, as well as bread, sweets and various meats.
Certainly, many wonder why the keto diet, if it’s not considered very healthy. Conducted thoughtlessly and without consulting, it can lead to serious diseases and, consequently, even to death. It’s believed that such a diet is comparable with a fasting or diabetic, because the body primarily uses fats for energy. Lipolysis occurs, free fatty acids are released in the liver, which are further transformed into ketone bodies, to reach the body’s organs in the form of water and carbon dioxide with blood. Thanks to such a process, the organs necessary for their work are supplied with energy.
Keto diet – the effects of its use. Of course, there will be supporters and opponents of this diet. And although it’s true that it can be very dangerous if we do it badly, it actually brings a number of advantages. One of them is that you can achieve the desired effect in the form of changing your figure very quickly. What’s more, such a diet causes an influx of endorphins, which consequently reveal euphoria and satisfaction. By focusing on protein-fat meals we have more energy and desire, the feeling of satiety lasts longer, and because of this we eat fewer calories without rigorous fasts and various types of solutions. And that would be enough, because there are also a lot of cons to this diet. Weight loss is very often associated with loss of muscle mass as well. Very often the end of this diet is associated with the simultaneous return of weight, if we do not approach the topic in a proper way. A ketogenic diet is also not a positive option if we look at rapid changes in glucose levels. This way, there is constant stimulation of the endocrine system, which translates into malaise, nervousness, tiredness or drowsiness.
Will it prove to be fulfilling its tasks in sport? Absolutely! It turns out that it’s perfect in the period of reduction in endurance sports, it’s good for runners. Unfortunately, the beginnings are not easy and in the first period, reduced carbs can really be felt. After a while, the body adapts to the situation and allows you to save liver and muscle glycogen, which has a big impact on even better results in sports. So how can diet be used for athletes? Such a process should be cyclical and last on average 6 – 8 weeks of the diet, and then 2 – 3 days break, to be able to supplement carbohydrate stocks. In the case of such a diet, the individual predispositions and factors of each player are taken into account. The body weight, the type of physical activity, the state of health as well as well-being are important. Some will feel very good on such a diet, others will not be able to function at all, and where else to exercise.
And what are the negative effects of a keto diet? It certainly affects the reduction of our concentration, gastrointestinal disturbances, mood changes and fatigue with a decrease in strength in the first period of its use. Initially, there are worse results in sport, demineralization and bone fragility, kidney stones. So in order to apply this diet, we must ask ourselves – is it worth it?
In the ketogenic diet the proportions are important, from which everything really depends. You can bet on two methods for determining these proportions.
- A technique of constant proportion of fats to proteins and carbohydrates. And so in the first stage, the person receives 30% of the recommended energy dose per day. Within three days, it should be further increased to 100% of the daily requirement.
- Technique for increasing the ketogenic ratio. And so the caloricity is the same all the time.
If we have it, the next element is the tuning period, which lasts from 3 to 6 months, but it can happen and it can be extended. At the end we have a process of withdrawing from the diet, which lasts from 2 – 6 months.
It’s true that the ketogenic diet is not all good, especially if we do not consult with a doctor and dietician first. Such food on its own can contribute to many negative effects, affecting our health as well as life. If you want to try it- you can, but under the care of a specialist!