Followed by many, program includes on the menu foods with high fat and zero carbohydrates
São Paulo – Considered the diet of the time, much has been said about the ketogenic diet, which ensures rapid weight loss and on the menu foods with high fat content – usually avoided in types of food programs – and the almost total carbohydrate .
To demystify a few facts, however, involving the ketogenic diet, Rodrigo Polesso, founder of the Emagrecer de Vez Code with Optimized Nutrition for Health and Wellness at the State University of San Diego, listed some myths and truths about the diet famous of the moment. Check below:
1 – The carbohydrate needs to be cut totally
Myth – According to Polesso, the Ketogenic diet is not necessarily characterized by the total absence of carbohydrates, even though this is almost impossible to achieve (even with the consumption of only meats), but rather it is characterized by the very low intake of them.
“The carbohydrate intake in this diet is between 20 to 30 grams per day. In addition, the program is characterized by the production of ketone bodies by the body to be used as energy rather than strong reliance on glucose as fuel. This only happens when the consumption of carbohydrates is greatly reduced, “says the expert.
According to Polesso, carbohydrates of this type of diet are usually consumed in the form of leaves and vegetables of low glycemic index , such as broccoli, cabbage, zucchini and peppers
2 – Actual food gets, processed leave
Truth – The correct ketogenic diet is based on a strong diet, that is, the consumption of real, nutritious and unprocessed, refined or modified foods. In other words, the bread, vegetable oils, pasta, farinaceous, sugars and enter the meats, fish, seafood, nuts, eggs and other types of natural fats.
According to Polesso, a major benefit of this type of diet is the accelerated burning of body fat, since the hormone insulin tends to return to normal functioning with low exaggerated levels of glucose. With lower insulin, fat burning will be promoted.
3 – It is not a high protein diet
Truth – The ketogenic diet is a diet high in natural fats – typically with 70% or more of the calories coming from this type of fat. The natural consumption of proteins, regardless of diet type, is stable in the range of 18% to 23% of the calories ingested. That is, it is very difficult to exaggerate in proteins.
“A diet high in protein would tend not to work as a ketogenic, because the body transforms the excess of proteins into carbohydrates internally, which ends up harming the production of ketone bodies, which is what defines this diet,” says the expert.
Examples of natural fats: Meat fats from the lard of pork, butter, coconut oil and olive oil.
4 – The body needs carbohydrate intake to function
Myth – There are essential fats and essential amino acids, but there are no essential carbohydrates. According to Polesso, even if we theoretically managed to eat zero carbohydrates, the body has the ability to create the necessary amount of them through processes such as gluconeogenesis.
5 – An adaptation period is required
Truth – Most people come from decades of bad habits and an overeating carbohydrate eating style. When you decide to start a diet such as ketogenic, you need to keep in mind that your body, hormones and metabolism will need some time to adjust.
“Typically the initial adaptation period lasts about two weeks. Athletes can take up to a few months. That is, if the diet is started and you do not feel energetic and well-disposed, keep in mind that your body needs time to reorganize itself according to this new lifestyle, “he explains.
6 – With the diet, the body starts to burn more fat
Truth – As the ketogenic diet prioritizes fat consumption and greatly reduces the consumption of carbohydrates, the body begins to prioritize metabolic systems for use of body fat as fuel and no longer rely solely on carbohydrates.
The fat burned as energy is in the form of ketone bodies, which become the new high-octane fuel for both body tissues and the brain, which can consume up to two-thirds of your energy requirement for ketone bodies.
According to Polesso, with the adaptation to a ketogenic diet, the person will tend to have a more efficient energy use, less fluctuations of hunger and gluttony and more stability and mental clarity.