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What is a ketogenic diet and what is worth knowing about it?
The popularity of the ketogenic diet is still high. Some people find it a controversial way of eating, others praise and value the rapid effects achieved in a short time. Find out what is the ketogenic diet.
What is a ketogenic diet: basic principles
The intake of a markedly increased amount of fat compared to other macronutrients is defined by a specific type of a diet, which is commonly referred to as a ketogenic diet. This involves a change in the diet, the main assumption of which is based primarily on high fat content and low levels of carbohydrates. The dietary plan of a person deciding to use this diet is based on the following distribution of macronutrients:
- 20% protein
- 70-75% fat
- 5-10% carbohydrates
Entering the state of ketosis involves the use of fat as the main energy fuel. The diet should be supplemented with optimal proportions of omega 3-6-9 polyunsaturated fatty acids, which should be obtained mainly from plant sources. Examples include various species of nuts, grains and seeds and all kinds of high-quality oils (preferably extra virgin oils). The ketogenic diet is of course not only about fats. Experts repeatedly stress the important role of fresh vegetables (especially green vegetables such as Brussels sprouts, spinach or asparagus) and complete sources of protein (fresh and good quality white or red meat or fatty fish).
Olimp Sport Nutrition products are good sources of valuable and healthy fat, which allow you to quickly and conveniently supplement your daily diet. Exceptionally tasty Peanut Butter Crunchy and Soft, Almond Butter or Cashew Butter creams can certainly be used in the kitchen to add variety to existing meals and provide essential fats. In turn, MCT Oil can serve as a healthy base for salad dressings or a great addition to the so-called bulletproof coffee used before training.
What is a ketogenic diet: products to avoid
What should be given up on a ketogenic diet? The first thing to go is, of course, products rich in carbohydrates and monosaccharides, which are kept to the necessary minimum during a ketosis diet. In addition, alcohol, sweets, rice, certain types of fruit (e.g. bananas) and all cereal products (e.g. pasta and groats) are to be avoided.
What is a ketogenic diet: effects
As a result of limited carbohydrate consumption, the body decides to draw energy from the fat stores. Increased lipolysis and beta-oxidation processes boost the release of free fatty acids, which are converted into ketone bodies. As a result of the oxidation process, they release the necessary energy, which is used to carry out the necessary metabolic processes.
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