Excess weight not only spoils the mood and lowers self-esteem, but also contributes to a whole bunch of diseases, as well as hinders careers and brings disharmony into personal life. Therefore, many overweight people are looking for a suitable diet, good, their choice today is huge.
Ukraine , ukrgate , 4 , november , 2021 – health
In recent years, a specific ketogenic diet is considered fashionable. What is its essence, what are the pros and cons? Svitlana Garkusha, a Zhytomyr cardiologist-lipidologist, told about it.
Maximum fats and minimum carbohydrates
The ketodiet is a diet with a high fat content and a minimum amount of carbohydrates (only 5-50 grams per day). The fact is that when a person consumes a reduced amount of carbohydrates, the body produces small molecules – ketone bodies (acetone, acetoacetate and beta-oxybutyric acid). They become the source of energy. Ketone bodies are produced in the liver from body fat and fats and supply energy to all internal organs, muscles and the human brain instead of glucose. Initially, the ketodiet was used to improve the condition of people with diabetes, but later it was used for weight loss.
What foods are part of the ketodiet
Thus, 80% of the diet in the case of ketodiet are fats, and carbohydrates only from 5 to 20% with high protein intake. The main products of this diet: various animal oils and vegetable oils, sour cream, nuts, avocados, fish, seafood, cheese, as well as meat of various kinds. Vegetables are also included in the diet, excluding tubers and roots. And more strawberries.
What products should be excluded
For ketodiet from the menu is removed or minimized consumption of various cereals, potatoes, pastries, any fruit (except berries), beans, various sauces containing sugar, and, of course, alcohol.
Here is a sample menu for one day. Breakfast: bacon, eggs, bell peppers. Lunch: chicken salad with feta cheese and olive oil. Dinner: any sea fish stewed in vegetable oil.
Pros and cons of ketodiet
On the one hand, this approach to nutrition leads to lower blood sugar, insulin, and also helps to eliminate excess weight, especially in patients with diabetes. But on the other hand – ketodiet can give side effects: hypoglycemia (significant reduction in blood sugar), general weakness, dizziness, nausea, disorders of the gastrointestinal tract, urinary and cardiovascular systems. Therefore, diet is recommended in an inpatient setting under strict medical supervision. Due to the large amount of fat and protein, the extra pounds do not go as fast as we would like, and with the transition to a normal mixed diet, the weight returns. And yet, in the first stage of the ketodiet, weight and body volume are significantly reduced, this is due to a decrease in carbohydrate intake (1 gram of carbohydrates contains 4 times more water than protein).
With ketosis, the smell of acetone or fruit from the mouth, body and urine may occur. To make acetone excreted more actively and not have an unpleasant odor, you should drink two liters of water daily.
Eating a ketodiet can not be called completely safe. It is difficult to follow a ketodiet for life, although this constant diet will provide a stable weight when it comes to weight loss. But it is worth a person to return to the former mixed diet, as he will quickly gain extra pounds.
Given the significant side effects of ketodiet, many nutritionists believe that it is much easier to give up sweets and digestible carbohydrates. It effectively lowers blood sugar and normalizes excess weight without ketosis. In addition, you can not exclude from the diet of fruit, which requires a ketodiet, because they contain the necessary fiber, vitamins and many other nutrients. So you need to weigh everything for and against before you start to lose weight using a ketodiet.
source: Ukrgate
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