There are many methods that we use to lose weight. Many diets are less or more popular. One of them is the Keto or Keto diet. The main goal of this diet is to minimize the number of carbohydrates consumed and replace them with fats. In what cases are it particularly applicable, and do it have any side effects?
What is the Keto diet?
What is keto diet? In a normal, daily diet, approx. 50% of carbohydrates, 35 percent fats, and 15 percent proteins. People who want to switch to a Keto diet should arrange their menu so that 80-90 percent of energy was obtained from fats, while the rest (10-20%) was taken from proteins and carbohydrates. It is important not to consume only animal fats, but also reach for vegetable fats.
Limiting carbohydrate consumption leads to ketosis, i.e., a state when the body’s only source of energy is its reserves. Under normal conditions, energy is obtained from carbohydrates. In this case, energy is obtained from fat, and thus fat is burned.
Ketone bodies provide the body with only about 70 percent needed energy, so on a keto diet, he is still malnourished. After a few days, a person on a Keto diet falls into the so-called euphoric state. She feels better. It is full of energy and cheerful. She feels light and has a lot of will to act. Unfortunately, this condition disappears after 2-3 months. It causes drowsiness, constipation, lack of appetite, and changes in the smell of sweat, urine, and breath. A person who uses a Keto diet for a long time also experiences a constant thirst.
The first effects on the keto diet are felt after a few days of use. However, it is not recommended to follow a Keto diet for longer than 6-8 weeks. Keeping the body in a state of ketosis for a long time is dangerous to your health. Carbohydrate intake on a Keto diet should not exceed 30 g per day. This means that the menu can contain at most one banana or, for example, 50 of rice. You need a keto diet plan.
Products prohibited in the Keto diet
In the Keto diet, we significantly reduce or even eliminate products containing carbohydrates. On a keto diet, rice, pasta, groats, bread, cereals (oat, millet, buckwheat, rye, corn, and others), fruit, sweets are prohibited.
When it comes to fat products, it is not only quantity that counts, but also quality. Avoid fried sausage, highly processed meat, and fast food. Combine it with keto pills.
Indications for the use of a diet
Several diseases are indications for the use of a Keto diet. Those are:
- Drug-resistant epilepsy in children,
- Inborn errors of metabolism,
- Rett syndrome,
- Dravet syndrome,
- Tuberous sclerosis.
The use of an erectogenic diet also helps treat Parkinson’s disease, Alzheimer’s, autism, and encephalopathies.
The Keto diet in drug-resistant epilepsy
This type of diet involves choosing the right foods. It is worth consulting a doctor in advance and even going through a series of tests. Perhaps you have an individual intolerance. In this case, you will have to adjust the future diet and choose the most useful ingredients.
The right foods on the list usually help normalize various processes of digestion and recovery of the body. You can feel relief and a better quality of life by combining the right ingredients and proportions. It is worth noting that this can be done without the participation of a doctor. But then you will have to carefully study this issue. Just don’t forget that this process requires exclusive control over what you eat.
During a Keto diet, high levels of ketone bodies can be detected in your blood and urine. They are indirectly responsible for the anticonvulsant effect. Experts suspect that ketone bodies increase the activity of enzymes responsible for the synthesis of ɣ-aminobutyric acid (GABA), acting as a major inhibitory messenger throughout the nervous system. The increase in GABA concentration slows down the excitation of neurons.
Ketone bodies also can activate the K2P potassium receptor and the sodium-potassium pump, which raises the seizure threshold. Furthermore, ketone bodies can show the ability to protect nerve cells from free radical damage. Use the right food for keto boost.
In the treatment of drug-resistant epilepsy, there are three versions of the keto diet: traditional, based on short-chain fatty acids, based on fats rich mainly in medium-chain fatty acids. For a traditional Keto diet, a 4:1 or 3:1 ratio is generally used. This means that for 4 (or 3) g of fat, there is 1 g of protein and carbohydrate.
After this time, the amount of consumed food is gradually increased, maintaining the proportion between fats and other ingredients until the values established in the diet assumptions are reached.
In the case of drug-resistant epilepsy, the Keto diet is followed for about 2-3 years. You must strictly adhere to all standards and rules so that the process of eating the right food will allow you to receive all the benefits and improve the condition of your body. then you get the real result.
Diet for weight loss
The Keto diet causes us to lose weight. Our body gets its energy from the fats and proteins we eat and store, not from carbohydrates. It helps you lose weight. In addition, ketone bodies suppress the feeling of hunger. We eat less, and we don’t eat.
It is worth knowing that the use of the keto diet causes our body to suffer from a deficiency of certain nutrients. When following a Keto diet, supplementation with preparations containing vitamin D, calcium, and water-soluble vitamins is recommended.
Side effects of the Keto diet
Following a Keto diet can cause a number of side effects. A high-fat diet’s side effects include constipation, diarrhea, abdominal pain, loss of appetite, fatigue, and vomiting. A person may also experience a great deal of thirst and excessive sleepiness.
It’s some sort of a keto diet for beginners. Long-term use of a ketogenic diet may lead to the formation of urolithiasis, an increase in blood cholesterol levels, and hyperuricemia.
Contraindications to the use of the diet
Before you decide to follow a speed keto diet, you must check if you are not among those who are not recommended to follow a Keto diet. This group includes diabetes, porphyria, nephrolithiasis, cholelithiasis, familial hyperlipidemia, organic acidosis, and serious liver diseases.
Contraindication also applies to people who suffer from certain congenital metabolic disorders, for example, deficiency of carnitine and pyruvate carboxylase, and disorders of B-oxidation of fatty acids. People suffering from gastrointestinal reflux should also consult a doctor.
Sample diet menu
The daily menu should be largely based on vegetable and animal fats. A sample menu is as follows:
- First meal: scrambled eggs with bacon (without bread),
- 2nd meal: chicken breast or leg with broccoli and olives,
- 3rd meal: cottage cheese with chia seeds or linseed and pumpkin seeds,
- Fourth meal: beef steak with vegetables and olives,
- Fifth meal: salmon baked with avocado.
As you can see, we limit the consumption of carbohydrates to a minimum. We also introduce only one typical protein product – dairy in the form of country cheese.
Preparation of meals on a Keto diet
Preparing meals on a Slimfast keto diet can be quite difficult at first. After all, we abandon the group of foods containing carbohydrates almost entirely. Below are some recipes to use on the keto diet. Do not forget that you need to carefully approach the formation of your diet for this diet to work for you. Do not hesitate to ask your doctor for help, as this will shorten the time it takes to find the right ingredients for the right nutrition.
Smoked salmon and avocado salad
To prepare the salad, we need a handful of salad mix (or your favorite lettuce), ½ avocado, 70 g of smoked salmon, a few cherry tomatoes, chopped chives and parsley, and two tablespoons of linseed oil.
Tear the lettuce into smaller pieces, cut the tomatoes in half, and divide the salmon into smaller pieces. Put all the ingredients in a bowl, pour linseed oil and season with chives and parsley.
Fried eggs with mayonnaise and green beans
Ingredients you need are two eggs, 150 g of cooked green beans, a tablespoon of homemade mayonnaise, and a teaspoon of sunflower seeds. Fry the eggs in butter or coconut oil, transfer to a plate and season with mayonnaise. Place the green beans next to it and sprinkle the whole with sunflower seeds.
Juicy pork knuckle and keto bread
For dinner, you can prepare a juicy pork knuckle. You need two pork knuckles, salt, ground pepper, bay leaves, allspice, peppercorns, hot and sweet peppers, rosemary and coriander.
Pork knuckles, after a thorough cleaning, put into a pot and pour water. Add allspice, bay leaf, peppercorns, and salt. Cook over low heat until the meat is tender. Then take them out of the pot and let cool. Then rub the spices on the meat and put it into an ovenproof dish. Pour a little of the cooking water into the pan. Put the dish with the pork knuckle in an oven preheated to 190 ° C and bake it until the crust is golden brown.