Everyone is talking about it, especially now in view of the summer when getting back in shape is important, being ready for the beach is a problem for many. The new trend food is called the ketogenic diet and is considered the one that gives the fastest results in reducing weight.
On the one hand, there is a drastic reduction in carbohydrates, such as bread, pasta and cereals, and on the other hand, a high consumption of proteins and fats; the target? Forcing the body to use reserve fats as a source of energy, in order to promote weight loss.
The ketogenic diet is certainly one of the most followed in the Western world. Brought to the fore by several celebrity nutritionists - one above all Pierre Ducan, Kate Middleton's diet guru.
The ketogenic diet, called Keto Diet, is based on the reduction of carbohydrates in order to lead the body to produce ketones, or the substances obtained from the metabolic breakdown of fats in the liver. This happens because lacking the adequate supply of carbohydrates, the body tends to break down proteins and lipids, thus leading to weight loss, that is, to lose fat mass and to preserve lean mass (muscles).
Foods
Basically there is a clear imbalance, almost an overturning, of the proportions between the macronutrients provided by the Mediterranean diet.
Among the prohibited foods: pasta, rice, bread, pizza, ice cream, zuccharete drinks, carrots, peas and potatoes.
Recommended foods:
experts say all the others, that is all those without carbohydrates, that is, from fish to meat, from cheeses to vegetables (except those mentioned above), from fresh fruit to dried fruit, and of course extra virgin olive oil.
Vegan ketogenic diet:
how it works
Today, alongside the classic ketogenic, the vegan version is depopulating. The vegan ketogenic diet consists of three meals a day and any snacks; here is an example of foods you can consume:
vegetables (steamed, grilled, sautéed with a little oil or raw). Obviously forbid fried food.
legumes: reduce cholesterol, prevent hypertension, control blood sugar and prevent diabetes, help with constipation, fight anemia etc ...
seitan: this food has a low carbohydrate content and is low in fat.
flax seeds: counteract constipation, are rich in Omega 3, preserved heart health.
tempeh: also called soy meat, this food is a source of vegetable protein, with a high nutritional value, rich in fiber and low in sodium.
tofu: light, low in calories, rich in many vitamins (D, B1, B2, B3, B12) and mineral salts such as calcium, iron, phosphorus, potassium and the precious Omega 3.
90% dark chocolate: rich in polyphenols known for their effectiveness in fighting free radicals with important repercussions on cellular oxidation linked to the aging process.
peanuts: their monounsaturated fats help reduce bad cholesterol and increase good cholesterol, while their proteins are sources of high-quality amino acids essential for growth and development.
Who is it for?
It can be useful for people with drug-resistant epilepsy, but only on the doctor's prescription. And in general it can be done but it has many contraindications, which we will see together. More generally, it could be useful for sportsmen who practice bodybuilding, for those suffering from specific diseases related to overweight, obesity and metabolic diseases, and those suffering from type 2 diabetes, while on the contrary it is not to be done absolutely for those suffering from type 1 diabetes, and obviously for those with liver and kidney problems, for those who are pregnant and those in puberty. But in all these cases it is necessary to get the diet prescribed by a doctor.
To do it or not to do it?
As previously mentioned, this is a diet that should be followed for a limited period of time. In fact, compared to the advantage explained at the beginning, that is that thanks to it, kilos of fat mass are lost more quickly than what happens in other diets without touching, apparently, the lean mass, at the same time however it in the medium-long term. period stimulates the creation of acetone and the like, which in non-normal quantities leads to metabolic acidosis. In fact, the consequences can be gastro-intestinal disorders, hypoglycemia, halitosis, headaches and the like.
In all these cases it is always necessary to contact your doctor or a specialist and have it prescribed after a careful analysis of the physical condition.
THE SCHEME OF THE KETOGENIC DIET
The authors of the paper collected the conclusions of 15 articles useful to summarize the scientific evidence regarding the potential of a low- calorie ketogenic diet in the treatment of obesity. The protocol consists of three phases: activation , re- education and maintenance . The first, in turn divided into three steps, provides for a low energy intake (600-800 kilocalories per day) and a duration of between 8 and 12 weeks. The most significant loss of excess weight is expected during this period (70-80 percent). Four or five meals a day to consume: mainly based on foods rich in proteins and with low glycemic index vegetables. In this phase it may be recommended to supplement the diet (vitamins, minerals, sodium, magnesium, calcium and omega 3 fatty acids): possibly also with mixtures of amino acids . The variety of the diet is gradually recovered during re-education: a program aimed at promoting the maintenance of the new body weight over time. Carbohydrates can gradually be brought back to the center of the table: first fruit and cheeses , then legumes , finally bread , pasta and other cereals. The daily energy intake also gradually increases: up to 1,500 kilocalories per day. The last step, maintenance, provides for a further increase in energy intake (up to 2,000 kilocalories). Objective: to favor the management of body weight over time, also thanks to the gradual introduction of physical activity.
What is the link between the human diet and environmental sustainability?
HOW TO MANAGE POSSIBLE SIDE EFFECTS
In addition to promoting the loss of excess pounds, the ketogenic diet is able to determine an improvement in the metabolic profile: through the reduction of hypertension , hypercholesterolemia and insulin resistance . However, this does not mean that those who follow it may experience some side effects. The list includes halitosis , dehydration , hypoglycemia , gastrointestinal disturbances (nausea, vomiting, diarrhea, constipation) and hyperuricaemia . Much less frequently, the formations of kidney and gallstones can be recorded , theloss of bone mass and hair . However manageable conditions if the ketogenic diet is followed under the close monitoring of a nutritionist, able to indicate the right measures to minimize the impact on the quality of life. During treatment, for example, it is recommended to drink at least two liters of water per day (to prevent the formation of kidney stones), to increase the consumption of salt up to three grams per day (in the absence of conditions such as hypertension , chronic renal failure and heart failure ), to resort to drinks with simple sugars (in the event that the glycaemia is lower than 40) orchewing gum or sugar-free candies (to manage bad breath) and to prefer small, frequent meals (in case gastrointestinal symptoms appear). Finally, particular attention should be paid to those patients who have suffered from gout , in order to avoid the risk of an exacerbation of the problem.
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