The ketogenic diet is based on reduced carbohydrate intake and increased fat intake . It was originally used in medicine to treat epilepsy in children, followed by diabetes, cancer and Alzheimer's disease.
Today, the ketogenic diet has become an effective way of dealing with unwanted adipose tissue and maintaining the overall health of the body. Keep in mind that before you start adhering to a diet, you should consult a doctor or nutritionist.
This puts the body in a state of ketosis, in which the liver breaks down fat cells into fatty acids into ketones, which it uses as an energy source.
There are multiple versions of the ketogenic diet. The Healthline Health Portal explains each of them:
Benefits of a ketogenic diet
The ketogenic diet has certain benefits, which are listed below:
- no fasting - due to increased fat intake, the body will be much easier to control hunger compared to other diets that we usually associate with giving up our favorite foods,
- blood sugar control - carbohydrate avoidance and increased ketone levels reduce blood glucose levels, making this diet suitable for diabetics,
- faster weight loss - it has been shown that people on the ketogenic diet lose weight by an average of 2.2 times faster than people on classic diets that reduce their total calorie intake,
- beneficial effect on the complexion - because of reduced sugar intake, the skin becomes healthier, hormones more balanced, which in turn leads to less acne and a healthier and more beautiful complexion.
- nutrient deficiency - if your diet is not properly balanced, you are at risk of missing important minerals and vitamins,
- liver problems - with the increase in fat puts more pressure on liver growth,
- kidney problems - similar to the liver, the kidneys can be overloaded,
- constipation - due to a lack of legumes and fibers, there may be a lack of bowel motility,
Foods to avoid
All foods rich in carbohydrates such as:
sweets - except for cakes, chocolate, ice cream, whipped cream, jams, juices in all forms, especially carbonated, smoothies, etc., should be avoided.
cereals - wheat flour, rice, pasta, flakes,
fruits - avoid all fruits, smaller quantities of berries such as strawberries are allowed,
beans and legumes - beans, peas, lentils, chickpeas ,
root vegetables - potatoes, batat, parsnips,
sauces - all sauces generally contain large amounts of carbohydrates and should be excluded from the diet,
unhealthy fats - Avoid all processed foods, which are usually full of carbohydrates, especially vegetable oils and mayonnaise,
alcohol - Carbohydrates from alcohol will quickly expel the body from ketosis.
Preferred foods in a ketogenic diet
Combine your meals using the following foods:
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