Ketogenic diet: info, pros and cons

Ketogenic diet: info, pros and cons

The ketogenic diet is often referred to as a kind of "dietary liposuction". The mechanism is very simple, it is based on the principle of ketosis, (to be distinguished from the condition of ketoacidosis, dangerous complication, but possible only for subjects with type 1 diabetes) or the mechanism by which the body does not have carbohydrates available, acts by affecting fats and is therefore forced to use localized fat reserves as the only source of energy. Positive effects have been found on its application for the treatment of childhood epilepsy, but it is mainly used in the field of slimming diets.

It is an extreme diet, but simple enough to follow: to induce the body in this state, it is necessary to cut almost completely the sources of carbohydrates (no more than 50 gr per day), take moderate amounts of protein (it is not a hyperprotein diet, but hyperglucidic) and above all give the green light to saturated and unsaturated fats: avocados, eggs, oil, burrs, cheeses, dried fruits etc. It is also essential to drink a lot of water to facilitate the work of the kidneys that during this period will be overloaded with work and subjected to stress and take adequate amounts of salt to facilitate the expulsion of sodium, magnesium and potassium.

With the production of ketones the appetite is practically suppressed, so you are practically sure not to exceed with calories and to eat when you are hungry, choosing however the allowed foods and taking care not to introduce sugars of any kind, since a small mistake is enough to stop ketosis and blow everything up. So you read the labels of the foods you eat well, the sugar hides practically everywhere, you can even find it in some types of mayonnaise, which theoretically would be a food allowed in ketogenics.

After this great pro that allows you to lose fat even quickly enough without affecting muscle mass much, let's move on to the cons that this diet could entail, always if it lasts too long. Let us remember that this is still an unbalanced food approach, which excludes a macronutrient fundamental to our body.

 The brain, in fact, not having its main fuel, glucose, will use the chetonic bodies, but these are still "alternative remedies", so do not expect to be at the full heart of your energies. For this reason it is not recommended to prolong it for more than 4 maximum 6 weeks, if you are in excellent health, otherwise as I always recommend, you will need the advice of a doctor for approval.

FOODS GRANTED:

1. Meat
2. Fish
3. Cheese
4. sliced meats (bresaola, turkey fesa
5. seeds and nuts
6. Extra virgin olive oil, olives
7. Eggs
8. Avocado
9. low-carb green leafy vegetables (no peas, potatoes and carrots)
10. rye bread (limited, to be taken within the share of carbohydrates granted)

The protein share should be maintained at normal levels ranging from one gram to 2 by body weight (20%-25%), and must come from fish, meat, yogurt or egg white, carbohydrates must not exceed 50 gr per day for at least the first two weeks (about 10%-20%), while the rest consists entirely of fats (60%-70%), with a preference for foods rich in unsaturated fats of vegetable origin such as extra virgin olive oil , fish, avocado. Saturated fats of animal derivation (butter, margarine, fatty meats, eggs) can also be consumed, although in moderation.