There is a ketogenic diet and a ketogenic diet. It being understood that it remains an unbalanced diet from a nutritional point of view, it is however possible to make it a little healthier by selecting the type of protein to be introduced in the daily menu.
Don't store avocado like this: it's dangerousWe have already talked about the ketogenic diet, a diet that allows you to lose weight by increasing the dose of proteins but above all of fats, instead almost completely excluding carbohydrates. A diet that has become all the rage due to the remarkable results it achieves in a short time. But there is a ketogenic diet and a ketogenic diet. Notwithstanding the fact that it remains an unbalanced diet from a nutritional point of view, it is however possible to make it a little healthier by selecting the type of proteins and fats to be introduced in the daily menu.
In magazines, online and on social media, you may have noticed images regarding the ketogenic diet. For example, we can see photos of people who, following this diet, quietly eat smoked bacon and sausages. This certainly cannot be a diet that is good for you, maybe you will also lose weight by eliminating carbohydrates but at what price for our health?
However, there is a better ketogenic diet as it uses lean proteins and good fats, even if it always remains low carb and, therefore, fundamentally unbalanced.
Those who decide to follow a ketogenic diet should do it in the best way avoiding the temptation to buy low-quality and very fatty proteins at the supermarket or, worse, to eat fast food.
Eating healthy with the ketogenic diet is possible if you choose to consume organic, hormone-free, no GMO proteins, combined with a good dose of fiber (in the form of vegetables and some types of fruit) as well as healthy sources of fat.
Here are some useful tips for those who want to follow the ketogenic diet in the best possible way.
Index
Eat healthy food
The first step to healthy eating is to stay away from processed foods that contain strange ingredients and from foods enclosed in plastic containers or cans. Eating well means preferring whole and organic foods. Bacon is not one of them, it contains antibiotics and nitrates that can trigger inflammation.
Eat lots of high-fiber vegetables
Fresh vegetables contain countless substances that the body needs for its vital functions. These include fiber, vitamins, minerals and a number of phytonutrients that regulate metabolism. According to a study conducted by the University of Minnesota in 2012, phytonutrients "work as antioxidants, phytoestrogens and anti-inflammatory agents". Make sure you eat different colored vegetables with each meal.
Choose clean fats and support the gut
In addition to minimizing carbohydrates, increasing your consumption of good-for-health fats is really the foundation of any ketogenic diet plan. Organic flaxseed oil, evening primrose oil, avocado oil, and coconut oil are all great options. In addition, you can consume foods such as wild salmon, raw nuts, seeds and avocados. Of course, the extra virgin olive oil is also perfect. Healthy fats that contain Omega 3, such as those just described, can reduce inflammation in the gut and encourage the growth of good gut bacteria. If you were a big carb eater before you started, your gut will probably be a bit strained. We must then help him with prebiotic or probiotic foods.
Eat the right amount of food for you
By following the keto diet, hormones are rebalanced (those specific hormones that are specifically designed to regulate the sense of hunger), in the meantime, however, we must also make sure to change the emotional relationship we have with food. If you are used to overeating or, conversely, not eating enough, try eating noticing when you feel completely satisfied and full. If you're unsure, slow down while you eat and wait a few minutes between bites.
Include intermittent fasting
Intermittent fasting is often an integral part of any ketogenic diet plan. A person is typically required to refrain from eating solid food for 14 to 18 hours and this sets in motion a whole host of powerful healing mechanisms. One of these processes is cellular autophagy, which is the fact that old cells die and are replaced by new ones. However, if you feel dizzy or nauseous, it is best to stop fasting and eat something right away.
Stay away from inflammatory foods
By eliminating the sugar and gluten found in high-carb foods, you will in itself lower inflammation levels. However, there may be other foods that raise inflammation among these in the first place are milk and dairy products.
Stay well hydrated
Our body is mostly made of water. Liquids are responsible for some pretty important functions in the body, including digestion and blood circulation. Drinking adequate amounts of water can help maintain healthy muscle mass, intestinal health, and promote detoxification. Studies show that a 1% drop in hydration levels is enough to negatively affect mood, attention, motor function, and even memory.
Plastic
Sitting or lying down for a long time has a negative impact on long-term health. On the other hand, a great deal of research shows a connection between moderate but constant exercise and reduced inflammation as well as improved immune function.
Watch out for stress
The ketogenic diet works well as long as you keep stress at bay. With the presence of chronic stress, in fact, there is an overproduction of hormones including cortisol which keeps the body alert and in a state of inflammation. What can be done every day to reduce stress? Meditation, breathing exercises, walks in nature or a few minutes of stretching.
Pay attention to your body
Each individual is a world unto himself and must be kept in mind. Each day you should ask yourself the following questions: How do I feel in general today? Do I feel mentally stable? Do I have more energy than when I started? Am I focused? Also keep in mind that everyone's body will react differently, especially during the first phase of the keto diet. Paying attention to your body simply means "tuning in" to how you are feeling at any given moment and also what your body needs at that particular moment.
As you may have understood, it is not enough to eliminate carbohydrates to see good results, even following the ketogenic diet.
As always, we advise you to rely on an expert nutritionist to best calibrate the diet on you and understand if it is appropriate to follow the ketogenic variant.
Read also:
- Ketogenic diet: what it is, examples, menus and why it should be avoided
- The ketogenic diet causes weight loss but is dangerous. The warning from Harvard nutritionists about the risks
- Diet: better low in fat or low in sugar? And how much does DNA affect?
