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Why is this particular nutrition system the most popular and is it so effective? Dealing with an expert.
Adriana Lima, Halle Berry, Megan Fox – all these famous beauties in their interviews admit that the main merit of their youth, attractiveness and excellent health lies in the keto diet. Now the dietary system based on the rejection of carbohydrates is experiencing its finest hour. According to a survey by the American portal Business Insider, she is one of the three best diets that millennials want to try.
What is the keto diet?
The keto (or ketogenic) diet was created at the beginning of the last century and was intended for the treatment of patients with epilepsy. Doctors noted that the stimulation of ketogenesis (a process that reduces the consumption of carbohydrates and, as a result, the appearance of new substances in the body – energy sources) made the seizures in patients less painful.
By the 90s, this food system became known outside of hospitals and sanatoriums.
How does it work?
The keto diet involves the complete exclusion of carbohydrates from the diet, not only fast ones (white bread, pasta, sweets), but also slow ones (oats, buckwheat, rice and whole grain bread).
Instead of carbohydrates, you can eat foods high in fat (even fried bacon is not forbidden!) And moderate amounts of protein.
“The system provides for the rejection of sweets, fruits, potatoes, carrots and beets,” says Oleg Iryshkin, Ph.D., doctor of sports medicine and sports dietetics, expert nutritionist of the X-Fit fitness club chain. – As a result, the body is rebuilt in a different way, replacing one source of energy with another. In the early stages a sharp craving for sweets may be felt. In order not to break loose, it is allowed to consume a small amount of berries (about 100 g) with a low glycemic index: gooseberries, currants, blueberries. The amount of carbohydrates in the ketogenic diet program is reduced to an average of 50 grams per day. These are mainly green vegetables: zucchini, eggplant, celery, broccoli. “
A strict keto diet should consist of 70-80 percent fat and 10-20 protein.
The point of such nutrition is to reach a state of ketosis, which occurs due to carbohydrate starvation of cells. Previously, in order to obtain energy, the body received it from glucose, the supplier of which was carbohydrates, but now it will have to look for a new source of energy – burning the fats obtained during the day. In this case, the muscle mass of a person is completely preserved.
Is it possible to lose weight quickly with a keto diet?
Alas, those who want to lose 3 kilos in a week for a new dress, and then again have something they want, this system is not suitable. First, the keto diet does not involve rapid weight loss. Secondly, it is complex with a high probability of breakdowns (meaning eating everything delicious at once).
“It is necessary to enter it correctly and exit it correctly. After eating buns, sweet and high-carbohydrate foods, it is very difficult to switch to a keto diet and start eating fats right away, ”explains Oleg Iryshkin. – If you break down during the ketogenic diet, rest assured that you will gain weight again.».
However, if you adhere to this nutritional system, then changes in the figure can be noticed after a couple of months. But here, as in any diet, the principle operates: the more your weight, the faster you will begin to lose weight.
Pros and cons: expert opinion
President of the European Nutrition Center ENC, nutritionist
– Perhaps the only weighty argument in favor Keto diets are effective by reducing calorie intake. In addition, the keto diet is recommended as a preventive measure for people with certain diseases, such as type 2 diabetes. At the same time, it is worth paying attention to the risk of high blood cholesterol levels and other diseases that such a diet can entail.
To go along this path, you need to know well the characteristics and characteristics of your body, constantly undergo examinations and consult a doctor. A much safer, better quality and proven way would be a regular balanced diet. So, you can both maintain (even improve) your performance, and lose the required amount of kilograms.
The various types of low-carb diets have always been the subject of controversy in the professional community, as the long-term consequences of such radical dietary changes are still unknown. In addition, adherence to a keto diet is considered quite difficult, while a non-ketogenic diet (100–150 g of carbohydrates per day), when well controlled, gives visible results in practice.
What are the contraindications?
The keto diet is a pretty tough weight loss program. For obvious reasons, such a food system has a set of contraindications.
It is not recommended to go on a whale diet for diseases of the cardiovascular system and digestive organs. Before proceeding with its implementation, it is imperative to consult a doctor.
Diet for one day for the keto diet
If you do decide to try this approach, then feel free to replenish the refrigerator with eggs, meat, mushrooms, tuna, fatty yoghurts, avocados, and other high-fat foods. But be careful and carefully monitor the body’s response to such significant changes in nutrition. If the keto diet isn’t right for you, consult a professional to find the right one for you.
Breakfast:omelet from two eggs with mushrooms or cheese.
Lunch: rocket salad, avocado and blue cheese, turkey or chicken breast.
Dinner:grilled salmon with spinach, fried in coconut oil.
As a snack: black olives, fried eggs, tomatoes with feta cheese and basil.
The main thing in losing weight is to take care of the condition of the body, and not torture it with strict diets or hard training. When you can find that balance, you are sure to achieve your dream figure.
Alika Zhukova, Daria Vertinskaya