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Self-test: 9 Months on Keto. My Personal Experience With the Ketogenic Diet


  • Self-test: 9 Months on Keto. My Personal Experience With the Ketogenic Diet

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    If someone had told me a year ago that I could easily live for nine months without sugar and almost without carbohydrates, without suffering, I would have laughed. Not possible!

    However, when photos from another trip returned me to the cold reality, I decided to try a serious diet for the first time in my life.

    I didn't like low–calorie systems – it's always a lack of strength and energy, calorie counting works when there is time for it, and constantly going hungry is not the most pleasant prospect. The choice fell on keto.

    What is keto?

    Keto differs from" paleo " (carbohydrates – 30%, protein – 20%, fat – 50%) and Low Carb High Fat, or LCHF (carbohydrates – 20%, protein – 20%, fat – 60%), keto is a special type of low-carb diet in which you consume a lot of fat – 70% and above, a little protein – 20% and very few carbohydrates – less than 10%.

    With this diet, the body adjusts to a new system of energy production – ketones, which are produced by the liver from fat. That is, instead of carbohydrates (glucose and insulin), your body is fueled by fat (ketones).

    But won't I get fat if I eat that much fat? Glucose is the molecule that is easiest for the body to convert and use as an energy source, so it will always be preferable.

    Insulin is produced to spread glucose through the body via the bloodstream, it is also responsible for uneven energy – I ate a sweet, after an hour I want to eat again.

    That is why in normal mode, we "burn" glucose, and fats remain unclaimed and are stored by the body. With very low carbohydrate intake, the body goes into a state called "ketosis".

    The ultimate goal of a properly maintained keto diet is to get your body into this metabolic state.

    If you are interested in delving into the question and understand why for many years we were afraid of cholesterol and plaques, when obesity is caused by processed foods full of sugar, check out - this is probably the best online resource that lays out all the principles of keto nutrition.

    Who is suitable for keto?

    You will find a lot of evidence that such a diet helps to get rid of many diseases or greatly reduce their symptoms: epilepsy, obesity, diabetes, CNS diseases, neurodegenerative, autoimmune, Alzheimer's, Parkinson's, multiple sclerosis, almost all types of inflammation and even cancer.

    The short answer is that very often sugar itself is the cause of diseases and it "feeds"them very well.

    Besides, during ketosis, cellular debris is removed and actively processed, and the balance of brain neurotransmitters is changed in such a way that neurotoxicity is minimized. Hence – a clearer head, a lot of energy, and good health.

    When I started keto, my goal was to lose weight. But after reading a lot of sources, I realized that keto is not a diet, it's a nutrition system. Moreover, in the first few weeks of "entering ketosis", your body experiences such a radical restructuring that it makes no sense to do it "for a month".

    Cons of keto:

    – a difficult period of adjustment and entry into ketosis – from 7 to 14 days you will feel weak, hungry (but you can eat as many allowed foods as you want), craving for sweet and familiar carbohydrate food and one of the signs is a temporary bad breath, reminiscent of acetone,

    – you need to forget about fruit – this fact greatly upsets most people,

    – you will check all the labels because even seemingly harmless products sometimes contain carbohydrates,

    – going to a restaurant or even a coffee shop (cow's milk contains too much sugar) becomes at least an interrogation of the waiter/barista – you will soon realize that sugar and carbohydrates are literally everywhere,

    – if you decide to stop the keto diet, the lost pounds can return if you immediately start to lean on what was forbidden-it will be difficult to get enough carbohydrates as fat, and you will start to eat more.

    Advantages of keto:

    – constant, non – jump energy- all day every day,

    – absolute absence of hunger, you can not eat for many hours and feel great (by the way, with this "interval fasting" your body will start to produce ketones from – don't be surprised - stored fat, and you will lose weight faster),

    – weight loss: for some, it immediately starts to go away, but for me, it happened after a month and a half, slowly but surely, and everything went from the right places, the result is minus two sizes of trousers,

    – reducing blood sugar, reducing the risk of heart disease,

    – fat-soluble vitamins (A, D, E, K) are absorbed much better,

    – increased concentration, ketones are a great source of fuel for the brain,

    – improve the quality of skin, hair, nails,

    – provided that you spend your carbohydrates on foods containing fiber – improving the metabolic process,

    – the body's resistance to infections, improving immunity,

    – food does not need to be weighed, you do not need to count calories, and you will quickly get used to counting carbohydrates.

    Ok. And to eat on keto?

    Don't worry, not just fried bacon and steak. Moreover, it is undesirable to "go over" protein on keto.

    Therefore, if you eat meat and fish, it should not be chicken breasts and "healthy" low – fat minced meat, but on the contrary-chicken wings with skin, rich meat broth, salmon... you can also eat eggs, cheese, butter, nuts (the fatter – the better), avocado, heavy cream, all green vegetables and herbs, cucumbers, tomatoes, pumpkin, olive oil (any cold-pressed vegetable oils are prohibited).

    Good news: you can use alcohol on keto – dry wine, champagne, and spirits (some types of cognac have a lot of carbohydrates – check).

    However, many give up on keto from dairy products and alcohol – to lose weight faster.

    There is another problem with alcohol: you will get drunk much faster.

    What is this all for?

    The principle of keto is to return to the food of our ancestors. According to scientists, even fruits thousands of years ago looked different and did not contain as much sugar as they do now. Ideally, you need to eat fresh organic products, less, but better.

    Be sure to drink plenty of water and monitor your body's response. Such a radical change is not suitable for everyone, and if you have problems with internal organs, especially with the stomach or liver, it is better to consult a doctor beforehand and pass tests.

    And the main thing is to get enough information before starting the ketogenic diet because one article will definitely not be enough to make a decision. And you will also have to be patient because all the positive changes described above come gradually.

    And the main thing: do I want to eat a large piece of chocolate cake with condensed milk? Sometimes, Yes.

    But, firstly, one experience of "cheating" with dessert showed that the body is no longer ready to digest sugar and gluten, and secondly, with such a variety of desserts adapted to keto (you need to cook yourself, but there are hundreds of recipes on the web), there is no need to fly off the wagon of perfect health and the desired shape.

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