Recent studies have shown that a diet high in protein and low in carbohydrates promotes superior results for fat loss, improvements in blood lipid parameters and increased thermogenesis in individuals with obesity and insulin resistance and can help to resolve the metabolic blocks that can prevent fat loss.

The ketogenic diet involves significantly reducing carbohydrate intake while increasing protein to levels necessary to maintain muscle mass with proportions of calories approaching 50% protein, 20% low glycemic carbohydrates, and 30% therapeutic fats. .

General dietary guidelines involve avoiding carbohydrate-rich foods like bread, pasta, potatoes, rice, etc. as well as all simple carbohydrates like sugar, honey, and fruit juice.

Protein is included in every meal as it helps reduce appetite, regulate blood glucose levels, and preserve lean muscle mass. Examples of protein foods are fish, chicken, turkey, meat, eggs, cheese, tofu, and tempeh. Protein drinks such as whey protein isolate or soy protein can be used. Soy protein is especially beneficial as it has been shown to stimulate thyroid hormone production, reduce fat levels, and promote fat loss, due to the phytoestrogens and essential fatty acids it contains.

Adequate fat intake is also essential as this enhances fat burning by the body while reducing the synthesis of fatty acids in the body that promote fat loss. Optimal sources of fat are flaxseed oil, fish oil, avocado, olive oil, nuts, and seeds.

To provide balanced nutrition, vitamins, minerals and fiber and promote detoxification, it is also essential to consume 3 to 4 cups of low carb vegetables or salads daily with an optional serving of fresh fruit daily.

When starting a ketogenic diet program some discomfort such as headaches, irritability, fatigue and hunger may be experienced for the first 2-7 days, however thereafter it is very easy to stick to the diet and actually reduces the appetite, carbohydrate cravings and energy increases. levels.

A typical day on the ketogenic diet might look like this:

Breakfast:

Scrambled eggs or tofu with parsley, chives, spinach, and tomato OR
Protein powder mixed with fresh or frozen berries

Lunch:

Tuna / salmon / eggs / cottage cheese salad

Dinner:

Fish, chicken, turkey, tofu, or meat with low-carb steamed or sauteed vegetables

Appetizers: (2-3 daily)

Or protein drink
Hard-boiled egg O
A handful of nuts or seeds

The ketogenic diet produces very good results when it is followed consistently. Long-term success is more likely if you adopt a holistic attitude that addresses diet, exercise, nutritional supplements, and psychological factors, as well as any specific health problems that are unique to the individual.

When the ideal body fat percentage is reached, the diet can be gradually adjusted to include more complex carbohydrates, such as whole grains, starchy vegetables, and fruits, avoiding as much as possible all other simple carbohydrates such as sugar, honey, and refined flours. At the same time, it is essential to ensure that protein is included in every meal.

This type of more relaxed dietary approach can be maintained indefinitely in conjunction with a regular exercise program to ensure body weight and composition remain stable.

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