Dieta

Ketogenic diet - your ally in the fight against fat

6 min
Verified article
Dieta ketogeniczna – Twój sprzymierzeniec w walce z tkanką tłuszczową
{{ author_ref.name | escape }}

Dietician

Karolina Dobrowolska-Zrałka

In the scientific environment ketogenic diet She is perceived as an effective way to lose weight and improve general mental fitness. From a number of other diets, it differs above all the source of fuel that the body uses. This method of nutrition assumes the reduction of carbohydrates to the absolute minimum. When there is a lack of energy supplied in the form of glucose, the body begins to use the accumulated fats. When using the KETO diet, therefore, high -quality fats should be consumed, which should constitute about 80% of the entire calorie supply.

Abstract:

  • Ketogenic diet It promotes the behavior of a slim figure and supports the work of the brain. The ketogenic diet assumes high fat supply and maximum reduction of carbohydrate products with moderate protein intake.
  • The main role in the Keto diet is played by good quality fats, i.e. Omega 3-6-9 fatty acids in the right proportions and MCT medium chain acids.
  • Supercare Keto Omega 3-6-9 + MCT is a modern dietary supplement that is a combination of MCT with coconut with omega-3-6-9 acids, which is obtained from flax and hemp. As an addition to salads or drinks, it is an excellent source of valuable nutrients for people on a ketogenic diet, including vegans and vegetarians.

What is a ketogenic diet?

The ketogenic diet involves consuming a large amount of fat, a moderate amount of proteins and a very low amount of carbohydrates. The main goal is to put the body into a state of ketosis, where it burns fat as the main source of energy instead of glucose.

Distribution of macronutrients on a ketogenic diet

  • Fats - 70-80% of daily calorie consumption.
  • Proteins - 20-25% of daily calorie consumption.
  • Carbohydrates - 5-10% of daily calorie consumption (usually below 50 grams per day).

Ketogenic diet rules

The ketogenic diet is based on consuming a large amount of fat, a moderate amount of protein and a minimum amount of carbohydrates, which aims to put the body into a state of ketosis. In this state, instead of glucose, the body begins to use ketones from fats as the main source of energy. Fats should constitute 70-80%of daily calorie consumption, protein 20-25%, and carbohydrates only 5-10%. The key is to avoid sugars, cereals, fruit (except berries), legumes and starch -rich vegetables.

What can you eat when using a ketogenic diet?

  1. High -fat products:
    • Avocado
    • Nuts and seeds
    • Coconut oil and MCT
    • Olive oil
    • Butter and ghee
    • Fatty fish (e.g. salmon, mackerel)
    • Cheese and full -fat dairy products
  2. Protein products:
    • Meat (beef, pork, lamb)
    • Poultry (chicken, turkey)
    • Eggs
    • Whey protein
  3. Low -carbohydrate vegetables:
    • Green deciduous (spinach, kale)
    • Cross vegetables (broccoli, cauliflower)
    • Zucchini
    • Pepper

What to avoid on a keto diet?

The ketogenic diet requires avoiding products rich in carbohydrates that may prevent ketosis from achieving. To effectively go to the Keto diet and enjoy its benefits, you should exclude the following products from the diet:
  • Sugars (carbonated drinks, sweets, desserts)
  • Cereals and starobes (bread, pasta, rice)
  • Fruit (except for small portions of berries)
  • Legumes (beans, lentils)
  • High carbohydrate vegetables (potatoes, corn)

The benefits of the ketogenic diet

  1. Keto diet can lead to significant weight loss due to the increased body's ability to burning fat. High fat content and protein increases the feeling of satiety, reducing the overall consumption of calories during the day.
  2. The ketogenic diet helps in stabilizing blood sugar levels and improving insulin sensitivity, which is beneficial for people with type 2 diabetes or pre -diabetes.
  3. Ketones are an effective source of fuel for the brain, which can improve cognitive functions and brightness of the mind.
  4. The KETO diet helps to avoid jumping and energy drops related to carbohydrate consumption, so the energy level during the day is more or less even throughout the day.
  5. There is evidence that a ketogenic diet can be a good choice in the course of such diseases as epilepsy, polycystic ovary syndrome (PCOS) and neurodegenerative diseases such as Alzheimer and Parkinson.

When can a ketogenic diet not be the best option?

Despite many benefits, the ketogenic diet is not suitable for everyone. If you suffer from any of these diseases, choose a more balanced diet. Avoid the Keto diet:
  1. If you are struggling with pancreas or liver problems - Due to the high fat content, the diet can burden the organs too much.
  2. If you have eating disorders - The restrictive nature of the ketogenic diet can cause unhealthy food related behaviors.
  3. If you are pregnant or breastfeeding - During this state, your caloric demand, but also for all micro and macronutrients that may not be satisfied by the ketogenic diet.
  4. If you have problems with the gallbladder - High fat consumption may intensify symptoms, also after removing the gallbladder.
  5. If you are an athlete - For athletes practicing high -intensity sports, reduced glycogen reserves resulting from low carbohydrate consumption may reduce efficiency.

Secrets of a ketogenic diet

Used for a long time ketogenic diet It can promote weight reduction by burning excess fat. A small amount of carbohydrates supplied together with the diet leads to greater sensitivity of the system, which uses fats as the main sources of energy. Diet keto Therefore, it requires consistent elimination of many nutrients that we use every day. Equally important factor determining the effectiveness of a ketogenic diet is the quality of the fat consumed. In this case, in the daily diet, a much larger amount of polyunsaturated fatty acids should be included, as well as the appropriate proportions of omega 3 to omega 6 and medium chain MCT fatty acids.

SuperSonic low-carb nut cream

This is a great choice for people on a ketogenic diet. Low carbohydrate cream is characterized by a low content of sugars and carbohydrates, which allows you to maintain an adequate level of ketone bodies in the blood. It does not contain the addition of white sugar and palm oil, but it contains MCT oil, which supports the production of ketones and provides fast energy. Creamy consistency and delicious flavors - pistachios and chocolate with a nutty note - make it a healthy and delicious alternative to traditional sweets that are not welcome on the Keto diet.

Supersonic Keto Meal

Supersonic Keto Meal is the perfect meal during a ketogenic diet. It contains as much as 34g of protein in a portion, supports the physical and mental condition, and its low carbohydrate content helps maintain the state of ketosis. The product does not contain white sugar and provides 26 vitamins and minerals. MCT oil supports the production of ketones, and Mac root and green tea extract additionally support health and weight control. Keto Meal is a fast, tasty and comfortable meal, ideal for people on the Keto/Low-Carb diet. The ketogenic diet can be an effective way to improve health and achieve goals related to weight loss, provided that it is used correctly. Remember to always consult a dietitian or doctor before starting the Keto diet to make sure it is suitable for your body and health.

Bibliography:

  1. Rhyu H, Cho s-y. The effect of weight loss by ketogenic diet on the body composition, performance-related physical fitness factors and cytokines of taekwondo athletes. Journal of Exercise Rehabilitation 2014; 10 (5): 326-331.
  2. https://www.healthline.com/nutrition/ketogenic-diet-foods#_noHeaderPrefixedContent
  3. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/

Looking for a nutritious and filling meal?

Discover Supersonic Smart Meal! A nutritious meal you can prepare in seconds!

SUPERSONIC Smart Meal
See product