New models of nutrition are becoming more and more popular and arouse more and more interest among all people. The ketogenic diet is becoming more and more popular. It consists in the maximum limitation of carbohydrates supplied to the body and focusing on providing large amounts of fat. We present what exactly this diet is and how it affects our body.
Assumptions of the ketogenic diet
Dieta ketogeniczna bardzo mocno wyróżnia się na tle innych pod względem zawartości składników. WHO zaleca, że zbilansowana dieta powinna zawierać 45-65% węglowodanów, 25-35% tłuszczów oraz 10-15% białka. W diecie ketogenicznej węglowodany są bardzo mocno redukowane do około 10% dziennego zapotrzebowania kalorycznego. Po ich połączeniu z białkiem powinny dostarczać dziennie 15-20% energii. Reszta powinna natomiast pochodzić z tłuszczów. Dieta ta zatem bardzo mocno wyróżnia się na tle innych i dzięki niej możliwe jest wprowadzenie samego organizmu w stan ketozy, który polega na tym, że energia pobierana jest ze spalanego tłuszczu.
Co jeść na diecie ketogenicznej?
A very strong reduction in the amount of consumed carbohydrates makes it necessary to eliminate many components from the diet. First of all, it is necessary to give up bread, pasta, rice, fruit, groats and vegetables containing large amounts of sugar. Instead, oils and fats of animal origin should be introduced. You can also eat vegetables with a low glycemic index, such as lettuce, cucumbers, and broccoli. It is also very popular to eat avocados, which are a valuable source of fat. We can also eat various types of meat, eggs, fatty dairy products, nuts and seeds. Therefore, in the case of a ketogenic diet, the rules of nutrition should be strictly adhered to.
How does the ketogenic diet affect your health?
Currently, there are more and more reports on the positive impact of such a diet on health. Such a diet is said to be able to help in children suffering from drug-resistant epilepsy. Adequate nutrition can reduce the frequency of attacks and alleviate the course of the disease.
There are also studies that slow the development of diseases such as Alzheimer’s and Parkinson’s.
There are also studies that suggest a positive effect of this diet for people suffering from diabetes, cancer or those fighting overweight.
In the latter case, i.e. the fight against excess weight, the ketogenic diet is gaining more and more popularity. According to many opinions, it allows you to lose unnecessary kilograms relatively quickly and allows you to stabilize the concentration of cholesterol and triglycerides in the blood. In addition, the very high fat content in the diet causes that it leads to a longer feeling of saturation and a shorter feeling of hunger.
The effects of dieting can therefore be positive in some cases. However, it should be remembered that diet alone is not for everyone and some people should avoid this diet.
Who shouldn’t opt for a ketogenic diet?
The ketogenic diet is not recommended primarily for people who suffer from kidney or liver problems. A very high consumption of fats leads to the fact that these organs are more strained by the need to metabolize ketone bodies.
At the very beginning of this diet, you may also experience headaches and a depressed mood. This is due to the body adapting to a much lower level of carbohydrates and fats. In addition, with such a restrictive diet, it is very easy to make dietary mistakes that may have a negative impact on your health. Therefore, it is best to decide to consult this diet with a doctor who will advise you whether such a diet will be appropriate and whether it is worth deciding on it.
The ketogenic diet is apparently one of the most restrictive diets currently available. The transition to it should therefore be properly thought out and supported by research. Only then can you be satisfied with this type of diet. In some cases, however, the diet alone may have beneficial results and may be of interest.