Huge nutritional dilemmas that affect people nowadays make most feel lost. The choice of diets is huge, today we will take a closer look at the ketogenic diet. This is a very strict diet which has been used so far in patients with epilepsy. Currently, it is also gaining popularity among people who want to improve their test results or get rid of unnecessary kilograms. How to do keto diet then?
Ketogenic diet, what’s up?
At present, through constant access to knowledge contained on the Internet, one can learn a lot about diets, dietary methods and attributed to these philosophies. Unfortunately, he approaches this subject very lightly. Many people, especially women, but also men, implement a diet for too short a time, expecting incredible results. However, human organisms are ruled by hormones and constant change of rules makes the body confused. It turns out that all this mess leads to the fact that it is impossible to achieve goals, whether it is about reducing weight or building muscle mass. In fact, it often turns out that despite the fact that we try to eat 4/5 meals a day, it turns out that this is really only one meal, starting in the morning and ending in the evening. Due to this, the level of Insulin, i.e. a hormone supporting the breakdown of carbohydrates, is still at a very high level. Carbohydrates are broken down into glucose molecules and transported to the brain and cells throughout the body. This is the basic source of energy. When the body’s cells saturate, some of it is stored in the liver as hepatic glycogen, and in the muscle as muscle glycogen. All the rest, which is no longer needed by the body, is stored as fat.
Continuous disturbances in insulin management lead, among others, to insulin resistance, and only one small step separates it from type II diabetes. The ketogenic diet is a nutritional system that allows the body to be taught to use ketone bodies as the main energy source. Metabolizing fat takes much longer than carbohydrates, the body devotes more energy to this process.
Basic principles of the ketogenic diet
The ketogenic diet is one of the most demanding and stringent diets. Even small deviations from the rules can disrupt the entire ketone formation process. All activities regarding the principles of the keto diet are designed to put the body into a ketosis state. That is, in which energy will be produced by ketone bodies, not glucose. The main rule is to limit your carbohydrate intake. It should be assumed that 50 grams of carbohydrates per day is the maximum that does not knock out the body from ketosis. The second important aspect is not to introduce a large amount of protein. It is assumed that proteins should eat about 1.5 – 2.2 grams per kilogram of body weight. A larger amount, unfortunately, can hurt. And the third rule, which is to introduce more fat to cover your daily calories. The diet is based primarily on high-quality meat, vegetable fat (coconut, MCT, linseed oil, olive oil) and vegetables and fruits. There is no place for bread, pasta or cereal. It should also be remembered that vegetables also have a certain number of carbohydrates and those that have a high glycemic index can disturb the state of ketosis. Such rules are the basis how to do keto diet.
Menu in the ketogenic diet
By searching the Internet forums, you get the impression that people using the ketogenic diet eat only fried eggs, bacon, neck and knuckle. Nothing could be more wrong. The menus are very diverse, and should always be tailored to each individual. There must be more fat in the diet, but it should be taken into account that 1 gram of fat has up to 9 calories. It is very easy to cross the thin line between what our body needs for proper functioning and what will be stored in the form of adipose tissue. The menu should be planned in advance for about 7 days, so that it suddenly turns out that something is missing. It should also be taken into account that vitamin and mineral deficiencies may appear, which is why it is so important to take care of the right amount of vegetables in the diet.