What does the ketogenic diet consist of?

Consuming fat to reduce it – this is one of the tenets of the ketogenic diet, which works well for professional athletes, overweight people and diabetics alike.
In the keto diet, the body’s main source of energy is fat, not carbohydrates.

The ketogenic diet – also known as ketogenic or simply keto – implies an inverted ratio of selected nutritional values.
It is classified as high-fat and low-carbohydrate diets.
Fat products should make up as much as 80 – 90% of daily meals.
Because there are so few carbohydrates, the body of a person on a ketogenic diet begins to look for other sources of energy.
The process of ketosis begins – the concentration of ketone bodies is higher than glucose, the breakdown of fats takes place.
Thus, thanks to the consumption of fats, you can get rid of excess fats from your body.

What is the keto diet?
What does it consist of?

The decrease in body weight (body fat) when following a ketogenic diet is noticeable very quickly.
After some time to about two or three months, you can feel much better and lighter.

Wondering what the ketogenic diet is all about, it is worth noting glycogen.
This is a substance that binds water molecules in the muscles.
When the use of glucose as an energy source is disrupted, the value of glycogen in the body drops dramatically.
Along with this, previously bound water molecules are also released.
As a result, the ketogenic diet causes weight loss.

Effects of ketogenic diet for athletes

The keto diet is used in various situations.
It is very often used by people who want to reduce weight.
It is also used to treat various diseases – such as Dravet syndrome, Doose syndrome and tuberous sclerosis.
There is still a scientific debate about the
the effect of the ketogenic diet on inhibiting epileptic seizures.

A low supply of carbohydrates causes energy demand to be directed toward fat.
As a result of the ketosis process, not only can body fat be reduced.
One notices a reduction in appetite and a faster feeling of satiety.
Among the many advantages of the keto diet are stable blood glucose levels and good insulin regulation.
As a result of the lack of carbohydrate consumption, total cholesterol and triglyceride levels drop.

After staying on such a diet for a long time, some problems begin to appear.
Concentration levels may drop and there may be difficulties with memory.
Due to the long-term failure to rebuild the reserve of the aforementioned glycogen, physical fatigue can be felt more quickly.
There is a higher need for aerobic assimilation and a possible poorer ability to undertake intense exercise.
Difficulties in mineral processing and access to vitamins may occur.

Due to these effects, the ketogenic diet for athletes is as recommended as possible for short-term use, but does not yield good results if used for more than a few months.
When looking for alternatives, it is worth checking out professional supplementation for athletes.

Meals on a ketogenic diet

While being on the diet, it is recommended to take vitamin and mineral mixtures, as well as fiber supplementation, which will facilitate digestive processes.
Although fats are definitely predominant, this does not mean that the keto diet is undifferentiated.
On the contrary.

Sample daily menus on a ketogenic diet include such meals as scrambled eggs, avocados, meats, olives, tomatoes and celery.
It is recommended to eat fatty fish, such as.
salmon, halibut or herring.
A good example of a Polish dish that fits the keto guidelines would be pork knuckle.
It is necessary to avoid high-carbohydrate products.
Thus, it is necessary to exclude sugars, honey, sweet drinks, cereal products and all kinds of sweets from meals.

It is very important to guard against gastric problems.
Athletes on a keto diet should not opt only for animal fats, but balance them well with unprocessed vegetable fats.
With the solution comes the irreplaceable avocado, but also nuts, sesame, sunflower and spinach.