A keto or ketogenic diet is a diet based on a low-carbohydrate diet by increasing protein and fat in the diet.The keto diet got 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 when cells, as a result of carbohydrate starvation, begin to break down fat in order to obtain energy, and a large number of ketone bodies are formed.This process appeared as a result of evolution and allowed our ancestors to survive in the absence of carbohydrates in the diet.
The essence of the keto diet
The idea is to completely eliminate foods containing carbohydrates from your diet.This is not just bread, sweets and alcohol, but also all grains and starchy vegetables.At the same time, you increase the amount of protein and fatty food.
Effectiveness of the keto diet for weight loss
The keto diet has been shown to be effective in many studies and is very popular.It has become popular due to its high efficiency in the fight against fatty 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 renewed to obtain energy from fat and, in conditions of a caloric deficit in the diet, begins to use up your subcutaneous fat reserves.
Basic principles and rules of the keto diet
In order for the keto 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.If you don't drink enough water, you may experience bad breath and urine;
- Fiber must be present in the diet.The optimal amount is 30 grams;it can be added to salads or omelets.Fiber is necessary for the proper functioning of the digestive system.(to avoid prison);
- To speed up the weight loss process, add physical exercises.20-30 minutes in the initial phase will be enough.
Ketosis or how to properly start a keto diet
To start the ketogenic diet, you need:
- reduce the intake of carbohydrates to 40-50 grams per day.You should get your carbohydrates mostly 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 will not start immediately, but in about 3-5 days, everything here is individual.Initially, you will feel weak for the first 1-2 days, a condition similar to a cold.Don't worry, this is how the body reacts to the lack of carbohydrates in the diet, there's nothing you can do about it, you just have to wait.Once the ketosis process kicks in, you'll feel much better;some people on the keto diet feel even better than before.Between meals there is an increase in strength and a decrease in hunger.
How to understand that ketosis has begun
To determine if you have started ketosis or not, you can buy test strips at the pharmacy.They are not mandatory, you can use them more for fun, to understand that the process is taking place.
Benefits of the keto diet
- rapid weight loss;
- reduction of the unpleasant feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improving the quality of sleep;
- quick and clear mind.
Types of keto diets
There are three types of keto diets:
- classic- with this regimen, 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- you take a small amount of carbohydrates the night before the day when you have a planned workout, it will give you a burst of energy.
- rotational or cyclic- once a week set aside a period of 8-10 hours during which you eat whatever you want.These should be predominantly carbohydrate foods to replenish glycogen stores and prevent metabolic slowdown.