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The ketogenic diet is fashionable, but is it effective?
Table of Contents
1. What is a ketogenic diet?
The ketogenic diet breaks world records in popularity. It allows for rapid fat reduction while maintaining a sense of satiety. It primarily consists of changing the proportion of macronutrients consumed. It is a reminder that the diet of a healthy adult should consist of about 1015% protein, about 30% fat and 5560% carbohydrates. Of course, this is a very simplified breakdown and other aspects should be taken into account when making a meal, such as: high physical activity.2. Who is the ketogenic diet for?
There are studies (R. Dhamija, S. Eckert, E. Wirrell 2014) confirming that the ketogenic diet can be very effective in patients with a dream-like physique. It helps to reduce fat tissue in a relatively short time. Carbohydrate restriction in the diet is also used to support the treatment of neurological disorders.3. Benefits of a ketogenic diet
The ketogenic diet has been used for a growing number of diseases. There is evidence of its effectiveness in treating motor disorders, mental illness and maintaining general health. It is thought that the positive effect is due to the therapeutic importance of ketone bodies as the primary source of brain energy during glucose deficiency.4. Can a ketogenic diet be harmful?
Therefore, short-term elimination of carbohydrates from the diet is most commonly associated with headaches, fatigue, nausea and lack of concentration. In extreme cases, it can also lead to unconsciousness. The use of ketogenic diets over a long period of time can lead to serious deficiencies in vitamins and minerals. However, cereal, vegetables and fruit products are also a carburetor of important nutrients.5. What to eat on a ketogenic diet?
The ketogenic diet is based on a high fat intake. Therefore, the diet should exclude foods high in carbohydrates: baked goods, pasta, casseroles, rice or starchy vegetables, e.g. potatoes. In addition, virtually all fruits and, of course, sweets are eliminated. The source of carbs is mainly vegetables such as lettuce, ruckos, sugar or tomatoes. The Ketogenic diet consists of fat. All oils, oil, butter or fat are allowed. Protein is supplied with meat and fish.6. Avocados roasted with egg and parmesan
Calories: 374, protein: 17 g, fats: 32 g, carbohydrates: 11.41 g 1 avocado (140 g), 2 eggs (100 g), 1⁄2 teaspoon of crispy parmesan (2 g), 1 handful of fresh spinach (15 g), spices: salt, pepper. Preparation method1.7. A salmon in black sesame for a cucumber spaghetti
Calories: 540, protein: 33.1 g, fats: 42.8 g, carbohydrates: 8 g 1 slice of salmon (150 g), 1⁄3 of sugar cane (100 g), 1 teaspoon of olive oil (10 g), 1⁄2 teaspeak of garlic (2 g), 1⁄4 teasp of soy sauce (10 g) 1 teaspel of oil (5 g), 1/4 teaspie of lemon juice (4 g), 1/2 teaspee of black sesame (4 g) for people, 1⁄4 of honey (4 g); 1/3 teaspes of honey (100 g); 1⁄4 of sweet peppers (100 g) and chili peppers (10 g).
