Ketogenic diet: how to make it safe and effective with the help of the nutritionist

There ketogenic diet promises to make you lose weight quickly and over the years this has attracted criticism and compliments. The ketogenic diet is very low in carbohydrates and with an important share of healthy fats induces ketosis, a physiological mechanism that allows the use of fats as primary fuel, losing weight. According to American doctor Mark Hyman (the entire Clinton family among his clients), “it is now proven that the ketogenic diet helps restore glycemic balance, reduce inflammation and stay fit forever.” Taking advantage of the new Ketogenic Diet Academyan in-depth scientific event scheduled for 20 and 21 May, we have decided to take stock of the pros and cons of the ketogenic diet. To understand when and how it can be considered a useful and safe diet.

Ketogenic diet under the magnifying glass

What are the pillars of the keto diet? Explain the Dr. Manuela Mapelli, nutritionist biologist and ambassador Fileni: «We are talking about a nutritional strategy based on drastic reduction of carbohydrates and which forces our body to independently produce glucose, which is necessary for survival. This results in an increase in the energy consumption of fatsaffecting the adipose tissue, without forgetting the production in greater quantities of ketone bodies, or residual substances of the energy metabolism. The surplus of ketone bodies it is called ketosis “. For which subjects is the keto diet indicated? “It is an effective diet for those with significant overweight, but it is essential that they are always in good health. The advantage of the ketogenic diet is that of lose weight quickly, mobilizing the reserves from the adipose tissue. It is not recommended for all people with cardiovascular problems, diabetes, metabolic, autoimmune, hormonal, oncological diseases, in addition to the absolute veto to pregnant and breastfeeding women. This because the risk deriving from an excess of ketone bodies is to expose the organism to a certain toxicity, which causes an overload of the kidneys. Ketone bodies that cannot be disposed of by the body are deposited in the blood. Hence the need for the indication of the attending physician and / or nutritionist to start the ketogenic diet. Always and only with blood tests in hand ».

Instructions for using the ketogenic diet

As Dr. Mapelli points out, “ketogenic is a low-calorie diet, with a high protein content and very little or no carbohydrate intake. On the table this program pays protagonists are foods such as meat, fish and eggs, cheeses and yogurt and kefirin addition to fats and seasonings, from vegetables to avocados. Green light to all vegetables. On the other hand, cereals and pasta, potatoes and derivatives are completely excluded, but also a variety of legumes, fruit, soft drinks and sweets in general. The ketogenic diet can usually be followed for very short periods the indication is 21 days. If prolonged, in fact, it can lead to non-negligible health problems. During this diet it is recommended to limit yourself to mild physical activity. If you experience exhaustion, dizziness and excessive tiredness, it is essential to talk to your doctor, who will evaluate the need for a supplement based on mineral salts. Understanding whether or not it is appropriate to continue with the keto diet ».

A typical day on the ketogenic diet

Breakfast: 100 gr ricotta seasoned with 10 gr of extra virgin olive oil and pepper, coffee or herbal tea or a vegetable centrifuge to taste. Mid-morning snack: 20 grams of walnuts and a centrifuge of seasonal vegetables. Lunch: rocket salad with a steak of grilled salmon seasoned with extra virgin olive oil. Mid-afternoon snack: 20 grams of pistachios and vegetable juice to taste. Dinner: courgettes stewed in a pan with roasted chicken legs flavored with rosemary and extra virgin olive oil. Before sleep: draining and detoxifying herbal tea based on birch and dandelion.

In the gallery, here are the Hollywood stars who have followed the ketogenic diet with success.

Lose weight in menopause with the Ayurvedic diet

Weight loss diet: the manuals of the 15 most famous food plans