Ketogenic Diet: new bet for those who have tried everything and do not lose weight –

How many people do you know who are lucky enough to eat what they want without gaining weight or to lose weight easily? Certainly few! Most of us have a real battle to gain 3 or 4 kilos on the scale and then continue the struggle not to gain back what we lost. And genetics is not always to blame. Recent scientific discoveries have revealed that the problem is often in the fat – not in excess, but (surprisingly!) in the economy of it on the plate. Proof that weight control has more to do with our body’s biochemistry than with our willpower (phew!).

fuel change
An extra drizzle of olive oil in the salad is not enough. To lose weight without sacrifice, you need to consume much more than the 30% of fat recommended in the traditional food pyramid. It must represent 50% or more of the meal. Craziness? This is not what experts in the area of ​​weight loss say – one of them, the American specialist in nutrition and science Shawn Wells, who presented one of the most attended lectures at the Arnold Conference Brazil 2016 (technical-scientific event in sports nutrition and training), held in Rio de Janeiro. He stated that the ketogenic diets (generous in fat and minimal in carbohydrates) cause an expressive change in our metabolism.

Think of your body as a flex-fuel car: “The scarcity of carbohydrates forces the liver to break down fat (both on the plate and in the body) into ketone substances – soluble components that are used to obtain energy”, explains the doctor. nutrologist Mohamad Barakat, from São Paulo. Translating: “The body adapts to receive and work with the right source of energy: fat”, explains clinical, sports and orthomolecular nutritionist Isabella Correia, from Rio de Janeiro. This change in fat burning behavior, according to Wells, tends to reduce body fat levels up to three times faster, in addition to favoring increased muscle mass and slowing down aging.

radical menu
Anyone who has followed Atkins and Dukan knows that these are diets that also induce the body into a state of ketosis. But for that, they prioritize proteins, which is not always good. “In excess, this nutrient makes you fat, in addition to acidifying the blood pH”, says Isabella, who works with 10% carbohydrate and up to 75% fat. But don’t even think about doing it alone! Menus without anything of pasta and grains must be prescribed and accompanied by a nutritionist, endocrinologist or nutrologist. You still have to carry out blood tests (to monitor cholesterol levels) and frequent bioimpedance tests (reveals the loss of fat and lean mass), in addition to taking multivitamins, mainly vitamin D. And, even so, you run the risk to face unpleasant side effects, common in the first days. Just to name a few: headache, constipation, bad breath and weakness – those who work out should even take a break from exercising or take it much easier. Would drying 3 or 4 kilos already make you happy? So the carbohydrate reduction can be less drastic. A menu with 25% of this nutrient, 50% of fat and the remainder of protein is also ketogenic and safer for you to follow on your own. In any case, respect your body’s signals and limit this phase to a maximum of two weeks. After that, add a little more carbohydrate to your day to day.

Not afraid of fat
For a long time she was considered the number 1 enemy of the dry body. But science has proven that fat does more than play an important role in healthy eating. “It’s an essential nutrient for anyone wanting to lose weight because it fills up easily,” says nutritionist Luciano Bruno, from Piracicaba (SP). Not only that: “Good fats (mono- and polyunsaturated), such as olive oil, stimulate the production of antioxidant and anti-inflammatory substances in the body – the first step towards promoting a change in the size of our fat cells. ”, adds the nutritionist. And he looks how wonderful: “These allies help to turn off the centers of desire for sweets and other refined carbohydrates in the brain”. That’s why you can eat avocado (the fruit and the oil), nuts and pumpkin and sunflower seeds without fear of being happy!

What about saturated fat? Here, the opinion of specialists is divided: some of those interviewed in this report favor good fat and allow a moderate amount of saturated fat (found in oils, whole dairy products and fatty meats); others release any type of this nutrient. “Several studies show that the saturated version does not interfere with heart health and favors the production of hormones”, says Isabella Correia. But, like all experts, she prohibits trans fat (found in stuffed biscuits, ice cream and ready-made cake) and recommends avoiding sausages – almost always rich in sodium, dyes and preservatives. Bacon? “Only artisanal bacon, as long as it is sugar-free (yes, industrialized bacon has sugar)”, says Isabella. Apart from these details, fat is no longer the diet monster.

Don’t cut too many calories
Ketogenic diets relieve you of having to count calories. By the way, they advise you to eat (more fat than carbohydrate, don’t forget!) until hunger is satisfied and, thus, avoid the rebound effect of hypocaloric menus. Consuming less than you spend is undoubtedly weight loss. However, after a few days, that rhythm changes. “The body preserves the stored fat as much as possible to defend itself from skimpy meals”, warns nutritionist Luciano Bruno. From this, wiping what is still missing becomes an almost impossible mission. Not to mention you get hungry, weak, grumpy and not in the mood to continue with the plan to lose weight and stay thin. This type of diet also leads to basic errors: exchanging a handful of nuts for a can of light soda, for example. Okay, you save calories, but you stop offering important nutrients for everything in your body to work well, including metabolism. And, as you have already seen, the fat in food (more calories than carbohydrate and protein) is involved in this.

Just good carbs
Yes, fat is the star of the moment, but the type of carbohydrate counts. “Low glycemic index (GI) options prevent insulin spikes – a hormone that, circulating in excess in the blood, reinforces fat stores”, explains nutritionist Isabella Vorccaro, from Rio de Janeiro. Insulin also traps glucose inside fat cells. Result: lack of fuel for the muscles and the brain, which sends messages of hunger and orders the body to reduce the rate of metabolism – the worst combination for those who want to lose weight. So forget pasta (even whole grains), sugary juices and even fruits. In a first phase, ketogenic diets release 10 to 25% of carbohydrates and only those coming from greens and vegetables. It is the most restrictive stage and it takes time according to the response of each person: some start using fat as a source of energy (state of ketosis) on the fourth or fifth day, others take weeks. Once you reach your target weight, you are entitled to a more generous amount (no more than 40%) of low GI carbohydrates. The roots, such as yam and yam, are the main representatives of this group (see other options in the list beside, organized by Isabella Vorccaro). And the sweet potato? You can too, but to a lesser extent. As your body signals that grains and pasta (preferably whole grains) are off the hook, go with it sparingly, and for life. Another strategy that should become a habit: start the meal with fiber (leaves and vegetables), in addition to preserving a good amount of space on the plate for fat. It seems to be the secret for your organism to keep the key turned to fat burner mode!

Ketogenic Diet Card
Some ketogenic menus are very restrictive of carbohydrates. But, so that you can get an idea of ​​the menu and follow it safely at home, nutritionist Isabella Correia set up a day with a larger portion of this nutrient (it even has a little fruit!).

BREAKFAST
1 cup (300 ml) of green juice: blend 1 organic kale leaf with fresh mint leaves, juice of 1 lemon, 1 slice of ginger and 1/2 apple + 2 scrambled eggs with 1 tbsp of ghee ( clarified butter) + 1 cup of pure coffee, beaten with 1 col. (soup) of coconut oil or vegetable milk (coconut, Brazil nut, cashew nut).

MORNING SNACK (if you are hungry)
1 handful (20 g) of oilseeds (Brazil nuts, cashews, almonds, walnuts).

LUNCH
1 fillet (150 g) of salmon or chicken (thigh and drumstick), preferably drizzled with extra virgin olive oil or coconut oil + unlimited low carb vegetables (low GI) (green leaves in general, zucchini, chard, red cabbage, eggplant , broccoli, chayote, radish)

AFTERNOON SNACK
1 serving of low carb fruit (low GI): apple, strawberry, blackberry, blueberry

TO HAVE LUNCH
1 fillet (150 g) of red meat (flank steak, sirloin steak) grilled Low carb vegetables (low GI) as desired, drizzled with extra virgin olive oil.