Not all food styles are for us.
One of the biggest problems that miraculous diets and feed diets share - even those that work - is that with so much word of mouth, everyone follows the same guidelines and eats the same. ۔ However, no two people are the same, so their diet should not be the same.
Within some basic guidelines, such as putting our diet on real food, vegetables and fruits, the fact is that each of us has different goals, different lifestyles and different nutritional needs.
The food and nutrition guidelines we follow must be adapted and designed for us and not for anyone else. That's why following the same diet as a friend, your mother, or your favorite celebrity is not a good strategy.
Not being monitored by a nutritionist.
One feature of the Keto Diet is that, although it works, it can be difficult to follow and you need to have a good balance. If we want to follow this diet, it is best to do so with the help of a nutritionist who can give us proper guidelines and control the amount of nutrients we are eating and not eating.
The ketogenic diet does not work for everyone
The fact is that although it does work for weight loss, the ketogenic diet is not recommended for everyone. This is because ketosis is a kind of emergency, which should be unusual and therefore not a physical condition that is suitable for everyone, nor should we take it lightly.
Tired on keto after a month
The ketogenic diet is very difficult to implement and it can be difficult to know when we are in ketosis and when we are not, or when we are passing. If we are dieting ourselves and we do not have the help of a doctor or nutritionist, it is possible that no one has informed us whether we are in ketosis or not.
Clearly, there are some physical signs we can take into account: changes in breathing, increased thirst and, in some cases, dizziness. However, the only way to determine if we are in ketosis is by doing a urine or blood test.
The pharmacy has urine test strips for sale that allow us to know our low energy on keto in the urine and thus know whether we are in ketosis through different tones or not. That is, we are in the middle tone, because height can mean we are growing above ourselves.
Tired on Keto? Getting out is very easy.
Another problem with ketogenic diets is that living in ketosis can be more complicated than it seems at first glance. And there are many foods that can get us out of it. One problem is, if we don't know enough about nutrition and we are feeding ourselves, we may not know what effects foods can have.
Thus, small figures like 50 grams of beans, 700 ml of milk, a big banana, grapes, an apple, a potato or even 300 grams of beetroot, carrot or pumpkin can get us out of ketosis, without us really being aware and, therefore, affect diet outcomes.
One of the most important principles of the Keto Diet is that if we are suffering from some kind of metabolic problem or this kind of disease then we should not follow it. And very little without strict medical control, because it can be dangerous.
Generally, before starting any such restricted diet, even if we know they are effective, we should consult our family doctor and when in doubt, get them tested as they should. Consider it necessary.
This is not a diet for long term weight loss.
As we have said, ketosis should be an unusual and punctual physical condition and should not be exacerbated over time. It is possible that especially if we are not overweight, when we started eating we noticed that we have lost weight, but now we have stopped.
This diet can help us lose a certain amount of weight, or build more muscle if we are looking for the same thing, but in the long run it may not be so useful for us.
Protein is one of the most stimulating nutrients, which helps us the most in eating and eating less throughout the day and also which demands the highest expenditure of calories to be metabolized. Is. Therefore, protein diets are one of the most popular options for weight loss. We show you how to do it right so that it works.
What is a protein diet?
A protein diet is defined as a diet in which protein contains more calories per day than a normal diet. As such, this group includes low-carbohydrate foods that include protein supplements to meet the day's calories, as well as ketogenic diets or keto diets.
The Dukan Diet is another protein diet, also the Zone Diet because it is low in carbohydrates and high in protein and fat.
However, in this article we will refer to a protein diet which, although containing more protein than usual (10-15% of the total caloric value), does not lead to ketosis.
What should a protein diet look like to really work?
The whole protein diet works for weight loss (with or without ketosis), but to be a really safe, healthy and at the same time effective option to get rid of extra kilos, the following compound Must respect:
Choose lean protein or protein with healthy fats.
The type of protein we choose to increase their ratio is key. Therefore, it is advisable to choose protein with lean protein or healthy fats.
For example, we can choose egg or egg white, chicken or turkey breast, fresh cheese, milk or skimmed yogurt or fatty fish which provide omega 3 in addition to protein, which is a good among fats. There is an option when we want to lose weight.
In contrast, cold cuts and sausages, as well as other processed meat protein foods, are discouraged for weight loss.
Include protein foods in every meal.
Whether we eat two, three or four meals a day, it is advisable to include protein in every meal.
That is, for breakfast we include skimmed dairy or eggs, or tuna, chicken or turkey breast, along with other sources of standard protein.
Thus in every meal we guarantee satiety and satiety or the process that eliminates intake. In addition, we lower its glycemic index even though it is a source of hydrates such as fruit or whole wheat bread.
Cut calories moderately.
Protein-rich foods, even if not hypoallergenic, can lead to weight loss by reducing appetite and food intake, as shown in a study published in The American Journal of Clinical Nutrition.
However, in order to lose weight effectively, it is recommended to reduce the number of calories consumed in a day in moderation, but not in excess, as a diet of 1000 Kcal or less is very low in energy. May cause stress, may suffer from malnutrition. The effect of recovery, because other than that, they are not easy diet and they do not get the process or long term care.
Therefore, taking advantage of a protein-rich diet, we recommend reducing the average daily energy requirement to 500 Kcal, taking into account, of course, the basic costs and the cost of daily physical activity.
In addition, the diet must contain protein so that we can reduce carbohydrates or fats, but 20 to 30% of the total daily calories are covered in protein. For example, we can offer 40 or 45 percent daily carbohydrates, 30 or 25 percent protein and 30 percent fat as sources of calories.
Don't cut down on carbohydrates too much and choose standard sources.
To avoid ketosis, which can cause various side effects and make the diet unsustainable, we recommend not reducing carbohydrates too much. For example, we can contribute between 40 and 50% of them every day, always choosing standard sources.
Thus, it is advisable to include different fruits and vegetables in each meal and it is also advisable to choose beans, whole grains or whole grains to meet the estimated ratio of calories.
It is never advisable to go for free or extra sugar, and it is advisable to avoid ultra-processed in the normal diet.
Accompany food with exercise.
Although high-protein diets have been shown to be beneficial in weight loss compared to diets containing a variety of nutrients, a study of obese women found that if these foods were accompanied by exercise, The benefits outweigh the costs.
Above all, it improves body composition and metabolic parameters, so if we have more protein to lose weight and we want to maximize its positive effects, it is better to supplement it. Exercise regularly.