how to follow it correctly
Demonized by many, the ketogenic diet is one of many nutritional approaches with which it is possible lose a few extra pounds in view of the summer. It is a diet suitable for certain types of people and which can be conducted for a limited period of time (usually 2 weeks). The effectiveness and success of this protocol depends on how you adhere to the fundamentals of the food plan and if you follow a correct carbohydrate replenishment phase. With today’s article you will have all the knowledge to avoid making mistakes and succeed in the “costume rehearsal” mission.
What is the Ketogenic Diet?
It defines itself ketogenic diet a diet that drastically reduces the carbohydrates introduced in the body, increasing proteins and above all fats. Within all diets there are different percentages of 3 macronutrients which go up and down according to the patient’s needs and the strategy used by the nutritionist, but almost the values used see carbohydrates around 50%, proteins at 20% and lipids or fats below 30% of energy intake daily. Conversely, in ketogenic diets these percentages see i carbohydrates get below 13% of the daily energy intake, while the percentages of fats and above all of proteins will be higher. But be careful because ketogenic does not mean high protein, and therefore does not mean having an unregulated diet based on any type of carbohydrate-free food. Even in the category of protein and fat foods, you need to choose quality ones that have the most positive impact possible on the body. The main purpose of this imbalance in the proportions of macronutrients in the diet is, in fact, to force the body to use the accumulated fat as a source of energy for the body and trigger a slimming process.
How does the ketogenic diet work?
In order to function properly, the cells of the human body need sugars, which are introduced with food. However, when this macronutrient becomes scarce, in order not to enter an energy crisis, the cells begin to use the fat reserves that the body has accumulated in the adipocytes, to produce energy and keep all the body’s physiological processes going. The so-called “Ketogenesis Process”in which the body begins to burn its own lipids and enters the blood chetonic bodies, which become an alternative energy source and at the same time inhibit the sense of hunger. Ketone bodies also act to avoid the sense of tiredness typical of low-calorie or too restrictive diets. So, with a ketogenic diet, the body begins to lose weight, bypassing sensations such as tiredness and the sense of hunger. This regime also plays an important role on a psychological level and, in fact, allows you to immediately see themselves more deflated, increasing the energy and constancy of the subject undergoing diet therapy. All this happens not because all localized fat deposits are being eliminated, but simply because liquids are being lost. Carbohydrates, as the word itself confirms, are “hydrated” carbon molecules that retain a lot of water once they enter the body and are absorbed. Not having many carbohydrates in circulation, however, this water is free to be eliminated from the body through the urine and therefore the body will appear drier and deflated.
What to eat on the ketogenic diet?
The foods that absolutely must be avoided in the period of ketosis are all those containing simple or complex carbohydrates, such as bread, pasta, sweets, potatoes and rice. Sugary drinks, beer and spirits, candies and sugary vegetables and fruit, such as bananas, grapes or persimmons, are also rejected. Legumes are not approved either and close attention must also be paid to gums, candies and supplements that they absolutely must not contain sugar. Green light for protein foods, such as fish, meat, eggs, sausages and leafy vegetables. The presence of oil and small portions of dried fruit is also guaranteed.
Who can start a ketogenic diet?
The ketogenic diet is usually prescribed to all those subjects who must lose large amounts of weight but thanks to its characteristics it is also chosen in pathological states characterized by insulin resistance, metabolic syndrome e type 2 diabetes mellitus. Many ketogenic and/or holoprotein diets are also finding use to assist in the treatment of other even more complex pathologies. Attention must be paid to the duration of the dietary cycles that have a well limited time and which must always be followed by a phase of gradual transition towards a balanced diet that guarantees the long-term maintenance of the results achieved. Simply put, it is necessary reinstatement all foods rich in carbohydrates gradually to avoid restarting immediately after the ketosis process, with a deleterious yo-yo effect.
How many kilos can you lose in 2 weeks on a ketogenic diet?
Usually, one long lasting ketogenic diet 14 or sometimes even 21 dayscan lead to an overall weight loss of 8-10 kg (including liquids), if you follow all the steps of the diet on time, if you have a lot of weight to lose and if you can enter ketosis quickly and effectively. These kilos will have to be maintained with amake-up supply, that the nutritionist will follow up with the actual ketosis regimen. We will begin to reintroduce small quantities of carbohydrates present in vegetables, fruit and vegetables and only later will we arrive at rice, pasta and bread.
Beware of “Do It Yourself” Ketogenics
The ketogenic diet respects precise physiological and biochemical balances and for this reason you cannot improvise dieticians or nutritionists. During the course of ketosis it is necessary to use supplements that are able to satisfy the nutritional and vitamin requirements of the human body. The nutritionist will be able to advise mineral salts and vitamins supplements, useful for supporting normal everyday activities but making sure they do not contain sugar. Other supplements that are often recommended and used within these diets are protein shakes, pancake mixes and protein bars.
Ketogenic diet: sample menu
|Breakfast||Sugar-free yogurt + herbal tea or sugar-free coffee|
|Lunch||300 g of cod with lemon + spinach with butter|
|Cena||200 g of chicken + mixed salad|