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The high-fat, low-carb keto diet makes it all the rage to turn your body into a fat-burning machine, but is this the right diet for you? Steven Hightower, a health and performance specialist, explains in detail how to make the keto:
What is the keto diet?
The ketogenic diet (or keto diet, abbreviated) is a diet low in carbohydrates and high in fat which, if performed correctly, offers many health benefits, especially for those who wish to lose a few pounds or improve their health. general state of health.
When the body has limited access to carbohydrates, it goes on to a metabolic state called ketosis. When the body is in ketosis, your liver converts fat into ketones, which become the main source of energy for the body and brain. The goal of the keto diet is to manipulate the body into a state of ketosis, where your body burns fat to make it fuel.
How it works?
There are several versions of the keto diet, but the standard ketogenic diet (SKD) is the most common. It's a very low carb diet, moderate in protein and high in fat. It usually contains 75% fat, 20% protein and only 5% carbohydrates. This means that if you consume 2,000 calories a day, you will get 25 grams of carbohydrates.
To put this in perspective, an average banana contains 23 grams of carbohydrates. To perform this prescription, you must be aware of what you put in your body at all times.
What to eat on a keto diet
If you are vegan, this diet is not for you. In order to respect the SKD parameters, it is recommended to base most of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, a little avocado and many low carb vegetables. , such as broccoli and spinach. and other leafy vegetables. The best way to find the majority of what you need is to stick to the outer perimeter of the grocery store when shopping.
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What to avoid
To maximize your chances of success, avoid high-carbohydrate foods such as grains, sugars, legumes, rice, potatoes, sweets, fruit juices and even most fruits. Here is a simple rule: if the article can last weeks on the shelf, there is a good chance that it is not a good option for the keto diet.
Benefits and potential risks
The keto diet is originally a tool for treating neurological diseases such as epilepsy. Research also suggests that it can bring many health benefits to metabolic or insulin-related diseases such as diabetes.
Although the keto diet is safe, some side effects can occur when your body adapts. Commonly called "keto flu," symptoms can include poor energy and mental clarity, increased hunger, sleep problems, nausea, digestive disorders, and decreased physical performance. This can be remedied by a more gradual reduction of carbohydrates and increased consumption of sodium, potbadium and magnesium.
See also: 5 Foods Approved by Dietitians to Fight Inflammation
Is it for you?
The keto diet can be effective if it is well executed, especially in the short term. The truth about the ketogenic diet is that it can be very difficult for the body to reach a state of ketosis and, as with most diets, it is just as difficult to keep it for a prolonged period.
If you want long-term results, small lifestyle changes are more sustainable and can lead to great improvements for your health. That means you make good decisions every day for your body and mind, whether it's shopping, eating out with friends, or exercising. For a healthy diet, keep things simple with meat and vegetables, nuts and seeds, fruits, some starch and no sugar, at levels that will fuel the body in exercise, without retaining excess body fat.
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Steven Hightower is a certified personal trainer and a specialist in health, performance and movement at Coastal Fitness. Having gone from bodybuilding to CrossFit, he approaches training by focusing on the correct technique as the foundation for performance optimization and collaborates with clients on diet and lifestyle management as a nutrition coach. .
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