The keto or ketogenic diet is a diet based on low-carb nutrition, increasing protein and fatty foods in the diet.The keto diet gets its name from the process that occurs in the body during this diet - ketosis.
What is ketosis?
Ketosis is a state of the body when cells, as a result of a lack of carbohydrates, 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 in the absence of carbohydrates in the diet.
The essence of the keto diet
The idea is that you completely remove foods that contain carbohydrates from your diet.It's not just bread, sweets and alcohol, but also any cereals and starchy vegetables.At the same time, you increase the amount of protein and fatty foods.
The 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 became popular due to its high effectiveness in combating 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 rebuilds itself to obtain energy from fats and, in conditions of a calorie deficit in the diet, begins to deplete its reserves of subcutaneous fat.
Basic principles and rules of the keto diet
In order for the keto diet to bring not only results, but also benefits, you must adhere to the following principles:
- eat foods that do not contain carbohydrates, with the exception of only vegetables, but not starch;
- 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 ideal amount is 30 grams;can be added to salads or omelets.Fiber is necessary for the proper functioning of the digestive system.(to avoid constipation);
- To make the weight loss process faster, add physical exercise.20-30 minutes at the initial stage will be enough.
Ketosis or how to start a keto diet correctly
To start the keto diet, you need:
- reduce your carbohydrate intake to 40-50 grams per day.You should get your carbs 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 begin immediately, but in about 3-5 days, everything here is individual.At first 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 a lack of carbohydrates in the diet, there is nothing you can do about it, just wait.Once the ketosis process begins, you will feel much better;some people who follow the keto diet feel even better than before.There is a surge of strength and a decrease in hunger between meals.
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 happening.
Benefits of the keto diet
- rapid weight loss;
- reducing the uncomfortable feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improve sleep quality;
- quick and clear mind.
Types of keto diet
There are three types of keto diet:
- classic- with this regime, you consume a small amount of carbohydrates every day.Many people prefer this option because it allows them to eat a small amount of fruit every day.
- target- you eat a small amount of carbohydrates the night before your planned training day, this will give you a burst of energy.
- rotary or cyclic- once a week you set aside an 8-10 hour window during which you eat whatever you want.They should predominantly be foods with carbohydrates to replenish glycogen stores and avoid a slowdown in metabolism.