The keto or ketogenic diet is a diet based on low-carbohydrate eating while increasing protein and fat 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 when cells, as a result of carbohydrate starvation, begin to break down fat to get 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 this diet
The idea is that you completely cut out carbohydrate-containing foods from your diet.This is not only bread, sweets and alcohol, but also any starchy cereals and vegetables.At the same time, you increase the amount of protein and fat 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 has become popular due to its high effectiveness in the fight against fat deposits.On average, you can lose between 0.5 and 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 has been rebuilt to receive energy from fats and, in conditions of a calorie deficit in the diet, begins to use 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 must 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 hunger;
- Fiber must be present in the diet.The optimal 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 speed up the weight loss process, add exercise.20-30 minutes at the initial stage will be enough.
Ketosis or how to start a keto diet properly
To start the ketogenic diet, you need:
- reduce carbohydrate intake to 40-50 grams per day.You should get your carbohydrates mainly 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.At first you will feel weak for the first 1-2 days, a cold-like condition.Don't worry, this is how the body reacts to the lack of carbohydrates in the diet, you can't do anything about it, you just have to wait.Once the process of ketosis begins, you will feel much better;some people on the keto diet feel even better than before.There is an increase in 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 buy test strips at the pharmacy.They are not mandatory, you can use them more for fun, to understand that the process is ongoing.
The benefits of the keto diet
- rapid weight loss;
- reduction of the annoying feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improving the quality of sleep;
- quick and clear mind.
These types of diet
There are three types of ketogenic diets:
- classical- 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.
- target- you take a small amount of carbohydrates the evening before the day when you have a planned workout, this will give you a burst of energy.
- rotating or cyclic- Once a week set an 8-10 hour window during which you eat whatever you want.This should be mainly carbohydrate food to replenish glycogen stores and prevent a slowdown in metabolism.