Healthy diet foods

This is the worst mistake you can make with a keto diet

The harshness of diets tends to be softened with the promise of a " special day " or "cheat day" from time to time. What harm can a whim do us after several weeks of discipline? The truth is that if we have been for a time with a diet that restricts carbohydrates in favor of fats as an energy source, the key to the popular ' Keto Diet ' or keto, a single day of indulgence may already have harmful consequences on health cardiovascular. Get more info about Healthy diet foods

"The keto diet for dummies has become very common," explains  Jonathan Little, principal investigator and associate professor at the UBCO School of Health and Exercise Sciences. "It consists of eating foods rich in fats, moderate in protein but very low in carbohydrates. This induces the body to enter a state called ' ketosis '." This means that the body, being deprived of its favorite fuel - sugar - begins to burn "aggressive" lipid reserves.

To find out what physiological effects the "special day" would have, specialists recruited nine young men in good health who were fed the keto diet for seven consecutive days: it consisted of 70% fat, 10% carbohydrates. and 20% protein. The first day they had a drink with a content of 75 grams of glucose and the last day, another.

It was somewhat alarming. " Little explains phlegmatically. The sample of their work was objectively small and the authors agree that further studies are necessary, but their conclusions are sufficient to prevent a dry stop if we are following the 'Keto diet'.

"What worries me is that people who are on the keto diet, whether it is to lose weight, to treat diabetes or for any other health reason, maybe undoing the potential beneficial effects on their arteries if they are 'kicked out' of suddenly sugar, "reflects the Canadian researcher.

"Especially if they are people with a prior predisposition to cardiovascular disease. What our study suggests is that the Sample keto diet are not something you can achieve in six days and take your Sunday off," he concludes. 

Keto Diet Plan For Men

Keto diet: what is it and how does it work?

The ketogenic diet proposes to abruptly reduce the amount of carbohydrates consumed and considerably increase the consumption of fats and slightly increase the intake of proteins. These changes are made with the aim of losing weight.

However, doctors' advice is that a healthy diet consists of 55 to 75% carbohydrates, 10 to 15% proteins and 15 to 30% fats.

What is the Keto diet?

The carbohydrates consumed are transformed into glucose in the body, which is carried by the blood to the cells and used as an energy source. The goal of the ketogenic diet is to make glucose not the body's main source of energy, but body fat.

For the diet to work, it is necessary to drastically reduce the amount of carbohydrates ingested. In the classic ketogenic diet, originally used to treat seizure disorders, only 5% to 10% of the body's energy comes from carbohydrates, 5% to 15% protein and 80% to 90% fat.

Meanwhile, on a regular diet, men and women tend to consume about 50% of calories in the form of carbohydrates. Modified for weight loss and improvements in athletic performance, the ketogenic diet allows the consumption of protein in a more liberal way - from 20% to 30% of your total calories - maintaining only the restriction to carbohydrates.

What to eat in the ketogenic diet?

High-fat foods like avocado, nuts, and seeds can be healthy options for keto diet plan for men and women. There are restrictions on fruits, with exceptions such as avocado, but vegetables, such as green leaves, broccoli, cauliflower, cabbage, onions, and mushrooms should become staples of the diet.

In the protein category, fish, poultry and red meats can be included in the diet. Dairy products, eggs, and cheeses are also welcome.

What foods to avoid?

Processed foods such as crackers, corn chips, and chips should be removed from the diet. Along with them, sweets, chocolate powder, and cake. Products used in everyday Brazilian cuisine, such as bread, pasta, rice, and quinoa are also on keto's list of restrictions. Still, fruits with high carbohydrate content, such as melon and tropical fruits are not part of this nutritional diet plan for women.