What is the keto diet?

You're probably wondering what the keto diet is. The ketogenic diet is a way of eating that focuses on minimizing the consumption of carbohydrates, increasing fats and a moderate amount of protein. This is not another fad, but a healthy eating strategy that is scientifically justified. Keto diet – what is it and what do you need to know before you start using it? You will learn everything from our article.

What is the keto diet - main assumptions

Keto diet – what is it? In practice, the main assumptions of the ketogenic diet focus on a precisely defined balance of macronutrients. It is approximately 70-75% fats, 20-25% proteins and only 5-10% carbohydrates. The goal is to get the body into ketosis. In this condition, the body, instead of burning glucose from carbohydrates, begins to use ketones produced in the liver. This forces the body to draw energy from fat stores, which can lead to weight loss.

What to eat on a ketogenic diet?

Ketogenic diet – what is it? To put it very simply, it can be said that in this dietary model, fat should be consumed in appropriate amounts. However, it is not the only thing needed to achieve a state of ketosis.

Fat

Fat is the most important component of the ketogenic diet. It constitutes approximately 70-75% of the total calories. It is recommended to eat healthy products such as:

• avocado,
• nuts,
• seeds,
• olive oil,
• oily fish, for example salmon,
• cheeses with increased fat content,
• animal products, e.g. lard.

With an increased amount of fat, you cannot forget about other ingredients.

Protein

Protein is important, but should not be consumed in excess as it can disrupt the state of ketosis. You will find them in products such as meat, poultry, fish, eggs, as well as some plant products such as chia seeds. Protein should constitute approximately 20-25% of the total caloric intake of the diet. Its moderate consumption is essential for building and repairing tissues.

Carbohydrates

On the keto diet, carbohydrates are kept to a minimum. If they are eaten, it is best to come from sources rich in fiber, such as leafy vegetables. They constitute only 5-10% of the total caloric value of the diet.

Advantages of the ketogenic diet

You already know what the keto diet is and what it involves. Why is this nutrition model so popular? One of the biggest benefits is weight loss. The keto diet can help you burn fat without feeling hungry. Ketosis supports the weight loss process. This eating style can benefit heart health, improve brain function and stabilize blood sugar levels. It is used, among others, in the treatment of epilepsy, diabetes, acne, and in the case of women, also in polycystic ovary syndrome (PCOS).

Disadvantages of the ketogenic diet

Nothing is perfect, and neither is the keto diet. Every change in the eating pattern carries some risk. That's why it's so important to consult a doctor or dietitian before drastic changes to your eating habits. What are the disadvantages of the ketogenic diet? It may lead to the so-called keto flu, caused by a change in fuel for the body. It manifests itself, among other things, in feeling unwell when entering a state of ketosis. In such a situation, it is worth increasing the amount of fiber to alleviate the symptoms. Other potential problems include nutrient deficiency, digestive problems and changes in cholesterol levels.

How does food affect the human body?

What we eat has a huge impact on our health and well-being. You already know what the keto diet is and what it involves. Remember, however, that also in this model you must provide the body with vitamins and other minerals necessary for proper functioning. It will help you with this functional food. Together with a properly selected ketogenic diet, it can contribute to improving overall health, state of mind and energy level.

Make the right choice

The ketogenic diet is associated with certain limitations and restrictions. Creating your own balanced meals, while maintaining the appropriate proportion of fats, proteins and carbohydrates, may prove problematic. He comes to help SUPERSONIC Food store. We propose keto meal, which is distinguished by its fully plant composition. Regardless of whether you eat meat or avoid animal products, this product is just for you. There are only 5 grams of carbohydrates per serving, making it an ideal option for people on a ketogenic and low-carbohydrate diet. Are you interested in functional food? Check the test kit SUPERSONIC Food Powder SMART – Starter Pack. You will find 5 different flavors from which you can choose your favorite. We also offer alternatives to traditional products. An example is healthy energy, which tastes the power of natural ingredients, to give you strength and energy to overcome everyday challenges. Ketogenic diet – what is it? It is primarily a strict control of macronutrients, with the dominance of healthy fats. It is a diet that requires commitment and a conscious approach to the selection of products. It has many advantages, but it is also worth knowing its potential disadvantages. Remember, it is always worth consulting a dietitian or doctor before starting a diet. Bibliography: S. Sztuba, Be Keto. Diet, health and lifestyle based on science, Helion, 2022 J. Moore, E. C. Westman, Keto diet under the microscope. Low-carbohydrate and high-fat diet in theory and practice, Galaktyka, 2018