The ketogenic diet is very popular. Not only does it help you to burn body fat but also to keep the muscle gains, and you do not experience crazy hunger attacks.
What is ketogenic diet about?
This is a very popular diet among the athletes around the world.
What do you have to do?
Eliminate or limit carbohydrates such as: flour, flour products, pasta, cereals, potatoes.
Eliminate all the sweets and sugars.
Eat more fats.
What are the mechanisms behind the diet?
When you eat carbohydrates, they are broken down into glucose.
In turn, you know that excess glucose is not beneficial for your body. You also know that insulin is responsible for the transportation of glucose. Insulin transports glucose to the liver, to the muscles where it restores glycogen.
Unfortunately, professional bodybuilders use insulin to transport carbohydrates to the muscles faster. The muscle grows faster, but people using these types of methods become diabetic. They destroy the body at their own request.
Excess glucose is your body fat.
And what will happen when the body does not get carbohydrates?
Your body is looking for glucose somewhere else.
Then glucagon (an antagonistic hormone to insulin) which doesn’t have glucose, takes it from fats. This process is called the lipolysis process.
As a result, you have more ketone bodies than glucose in the blood.
Your brain needs glucose for proper functioning. It really needs only about 50 grams.
When there is lack of glucose in the body, then the body takes the ketone bodies that were created by the breakdown of fats. As already mentioned in the ketogenic diet, fat is the main source of food. It is also important to drink lots of water. It is necessary to expel unnecessary substances through the urine.
What are the positives and negatives of the ketogenic diet?
Positive effects of ketogenic diet:
You burn adipose tissue, i.e. lose unnecessary kilograms.
You do not have insulin fluctuations, so you do not feel the hunger.
Your brain works better because the ketone bodies secrete melatonin.
Increased levels of growth hormone, which in adults is responsible for good memory, in athletes for muscle growth.
The levels of triglycerides are decreasing.
The level of “bad” LDL cholesterol is decreasing.
Blood pressure returns to normal, that is, low chance of getting heart disease.
The diet improves your health.
You can control your body fat.
Negative effects of ketogenic diet:
In some cases, it may take a while before the body changes and the weight starts to drop.
In the beginning, you can feel dizziness and headaches, be drowsy and even hungry.
Before you adjust to a new diet, you can be irritated and moody.
It is important to plan out the ketogenic diet wisely because its improper application can be associated with serious consequences of kidney and liver disease. It is good to seek a consult and arrange a menu appropriately under the supervision of a professional dietitian. The products, as much as possible, must be of the highest quality. Fats must be healthy and delivered to the body in the right amount.
What to eat during the ketogenic diet?
Fatty acids must come from different fractions:
Saturated fats such as: chicken legs, lard, ham hock, bacon, beefsteak, coconut oil, butter, cream.
Solidified fats such as olive oil, olives, nuts.
Omega-3 polyunsaturated fats, such as: linseed oil (the oil contains unsaturated acids, it is sensitive to temperature, light, cannot be oxidized because it loses its properties, therefore we store it in the fridge), linseed (soak in boiling water so that it does not lose its nutrients), chia seeds, sesame seeds, avocados, eggs (the eggs should be fried for a very short time so that the yolk is liquidly, because only this kind of egg preserves omega-3 fatty acids).
What else do you need in your diet?
animal proteins: beef, pork, veal, lamb, poultry, bacon.
dairy: butter, cream, cottage cheese,
let’s not be afraid of greasy meat, ham hock, beef clod,
vegetables that are allowed: all green vegetables, broccoli, spinach, pumpkin, tomatoes, peppers,
fruits that we can consume: raspberries, apricots, plums, apples. Of course, in small quantities.
I highly recommend this diet to people who have tried different diets without results. It is obvious in the beginning it will be hard, but after some time the body will get used to it and completely adjust to the new diet.