Keto or ketogenic diet is a diet based on a low-carbohydrate diet by containing more protein and fatty foods in the diet.The keto diet gets its name from the process that occurs in the body during such a diet - ketosis.
What is Ketosis?
Ketosis is a state of the body in which, due to a lack of carbohydrates, cells begin to break down fat for energy and a large number of ketone bodies are formed.This process arose as a result of evolution and allowed our ancestors to survive without carbohydrates in their diet.
The essence of the keto diet
The idea is that you completely eliminate carbohydrate-containing foods from your diet.This includes not only bread, sweets and alcohol, but also all grains and starchy vegetables.At the same time, increase the amount of protein and fatty foods.
The effectiveness of the keto diet for weight loss
The keto diet has been proven effective in many studies and is very popular.It is very popular due to its high effectiveness in the fight against fat deposits.On average, you can lose 0.5 to 3 kg per week, depending on how much excess fat you have to begin with.Such rapid weight loss became possible due to the fact that the body is rebuilt to obtain energy from fats, and when there is a calorie deficit in the diet, it begins to use up its subcutaneous fat reserves.
Basic principles and rules of the keto diet
In order for the ketone diet to bring not only results, but also benefits, you should adhere to the following principles:
- Eat foods that do not contain carbohydrates, with the exception of only vegetables, but not starchy ones;
- Drink at least 2 liters of water for girls and 3-4 liters for men.Not drinking enough water can cause bad breath and bad urine;
- Fiber must be present in the diet.The optimal amount is 30 grams;It can be added to salads or omelettes.Fiber is needed for the proper functioning of the digestive system.(to avoid constipation);
- To speed up the weight loss process, add physical exercise.20-30 minutes in the initial phase is enough.
Ketosis or how to start a keto diet correctly
To start the ketone diet you will need:
- Reduce carbohydrate intake to 40-50 grams per day.You should consume carbohydrates primarily from vegetables;
- the amount of protein in the body should be 1-1.5 grams for girls and 2-2.5 grams for men;
- eat enough fat.
Your ketosis doesn't start immediately, but after about 3-5 days everything is individual.Initially, you will feel a feeling of weakness similar to a cold in the first 1-2 days.Don't worry, this is how the body reacts to the lack of carbohydrates in the food, there is nothing you can do about it, you just have to wait and see.Once the ketosis process begins, you will feel much better;Some people even feel better on the keto diet than before.Between meals there is an increase in strength and a decrease in the feeling of hunger.
How to understand that ketosis has begun?
To determine whether you have started ketosis or not, you can purchase test strips at the pharmacy.They are not mandatory, you can use them more for fun to understand that the process is underway.
Benefits of the Keto Diet
- rapid weight loss;
- Reducing the annoying feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improving sleep quality;
- quick and clear mind.
Types of Keto Diet
There are three types of ketone diet:
- classic- With this treatment you consume a small amount of carbohydrates every day.Many people prefer this option because it allows you to eat a small amount of fruit every day.
- Goal- Consume a small amount of carbohydrates the evening before the day you plan your workout, this will give you an energy boost.
- rotating or cyclic- Once a week, set aside an 8-10 hour window to eat whatever you want.This should be predominantly carbohydrate-containing food to replenish glycogen stores and prevent metabolism from slowing down.