#Phenomenal #ketogenic #diet
What is the ketogenic diet?
We live in times where being fit has become extremely fashionable. We try to look better, live healthily, have strength and energy. We dream of changes and metamorphosis because we want a new look and an even better life. We also want, after years of hard work, to return the energy that we lost somewhere in this rat race. A proper diet is essential. So which one to choose? Which one will be a good choice?
Ketogenic diet “keto” – what is it?
The ketogenic diet is very popular, which is based on one basic assumption – do not cut calories, eat fewer carbohydrates, derive energy mainly from fat and protein. Normally, humans obtain energy from glucose, which is delivered to the body in the form of carbohydrates. If there is too much glucose in the body, you become overweight, which, if left untreated, can further lead to obesity. Unfortunately, a traditional diet rich in carbohydrates causes not only overweight but also serious diseases. It has been known for years that people gain weight not from fat, but from too many carbohydrates and a sedentary lifestyle. Even if we combine carbohydrates with fat in one meal, we can expect stomach upsets and bad mood – maybe a piece of sweet cake after dinner? Some people, after meals rich in fat and sugar, have a hangover effect the next day – headache, problems with bowel movements, weakness.
It starts innocently, ends less pleasantly. Carbohydrates cause water retention and inflammation, which, if left untreated, contribute to serious diseases. The sooner you understand that a traditional diet rich in carbon is not what our ancestors ate and is simply not good for us, the sooner you will give yourself a chance to regain your health and energy. In a traditional diet, we consume about 150-200g of carbohydrates (or even more), and in a keto diet, depending on how long you have been following the diet, only 20-50g. Is there a difference? That’s up to 4 times less carbohydrates! The effects are phenomenal, not only does the energy come back, but the swelling goes down from the legs, thighs, belly and even the face! There are a lot of photos circulating on the Internet called “keto face”, the experiment involves comparing your face before and during the diet. I tested it myself and after just 12 days of the ketogenic diet I saw improvement, especially since I tend to have swelling on my face. You don’t have to believe me, just try it if your health allows it.
source: google under “keto face”
The ketogenic diet leads to the phenomenon of ketosis, a metabolic state in the body in which the concentration of ketone bodies in the blood increases. Therefore, a glucometer that also counts ketones in the blood is useful. In this way, energy begins to be created from fats, which makes their burning much more effective. Through the ketogenic diet, the body weans itself from glucose and switches to the mode of obtaining energy from food rich in proteins and fats. This diet is not a “forever” diet, especially in summer when we have access to fresh vegetables and fruits. However, there is more and more talk about its use not only in the case of obesity but also in serious diseases such as: irritable bowel, obesity, diabetes or cancer! Personally, for me, the ketogenic diet is phenomenal, it not only improves body features but helps get rid of intestinal problems, but most importantly for me, it gives an incredible boost of energy. Even though it is quite a restrictive diet, you need to have at least basic knowledge to start it, but it is worth your attention. Many people also confuse the keto diet with a meat-filled diet. Please remember that this is a fat diet, not a protein diet, and you should not exceed the recommended protein intake. Before going on a diet, it is necessary to read books, lectures by specialists on YouTube, and a dietician who has knowledge about the keto diet.
What to eat on a ketogenic diet?
The basis of such a diet is certainly vegetable and animal fat, green plants, vegetables with low GI, nuts, and fruit with low sugar content. Meals must be prepared appropriately, stick to the macro level – provide the right amount of fat, and do not exceed protein and carbs. The basis of the diet is also fish and seafood, meat (can be omitted if you are vegetarian) and a lot of oils: coconut oil, MTC, lard, linseed oil, butter, fatty cheese, cream, etc.
Certainly, the basis of such a diet are eggs, as well as avocado, cabbage, Brussels sprouts and other green vegetables. What should you avoid? Certainly sweets, alcohol (you can symbolically red wine), legumes and starchy vegetables, as well as cereal products and most fruits, except forest ones. You can, of course, eat a piece of carrot or apple, but within the macro limits, not exceeding about 5% (see the photo below of a salad with carrots as a decoration).
In addition, the diet should include appropriate supplementation, including iron, omega-3 acid, vitamin d3, minerals and vitamins, and MCT oil as “fat support”. On a diet you can eat desserts, the so-called “keto desserts” and even drink coffee, preferably “bulletproof coffee”, i.e. coffee without milk and with the addition of fat cream, coconut oil, MCT oil or a bit of butter in any amount. Keto desserts are most often based on coconut oil, coconut butter, cocoa, almond flour, coconut flour, nuts, mascarpone or cream36 and forest fruits and sweeteners such as erythritol, stevia, xylitol.
At the beginning, the diet may seem very difficult, the beginnings are not easy. You need to get rid of the addiction to sugar, which is found not only in sweet fruits such as bananas, sweets, but also in flour, which for many people is the most difficult thing to remove from the diet. When you stop consuming sugar, our body begins to remind us how much it needs it. Therefore, at first we become irritable, tired, we may have a headache and diarrhea may occur. This, of course, passes, which is why the first 30 days of the diet are called adaptation, the body switches to using ketones and not glucose, it converts fat and not glucose into energy. Of course, I write this in very general terms, because books can be written about keto. After adaptation, as some say, our tastes and needs change completely, and the energy boost helps us achieve this. Only then can we increase the amount of carbohydrates we consume, and sometimes allow ourselves a piece of country bread.
By following this type of diet, you can certainly lose unnecessary kilograms, get rid of excess fat tissue, and often protect yourself against diabetes. The key is to approach this topic rationally, and when leaving the ketogenic diet, slowly introduce carbohydrates so as not to lead to the yo-yo effect. Losing weight doesn’t have to be scary and the diet doesn’t have to be boring and distasteful. On a ketogenic diet, you can eat healthily and colorfully, while achieving the effect you want.
Please remember that each diet is tailored to individual needs, each of us has a different body, fit, sick, weakened, etc. The above information is general information. A poorly carried out keto diet may cause side effects, which is why it is so important to prepare in advance and even consult a doctor.
