A keto or ketogenic diet is a diet based on a low-carbohydrate diet while increasing protein and fat 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, as a result of carbohydrate starvation, cells begin to break down fat for energy and a large number of ketone bodies are formed.This process emerged 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 eliminate foods that contain carbohydrates from your diet.This is not only bread, sweets and alcohol, but also any cereals and starchy vegetables.At the same time, you increase the amount of protein and fatty foods.
Effectiveness of the keto diet for weight loss
The keto diet has been proven 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 is possible due to the fact that the body is reprogrammed to obtain energy from fat and begins to use your subcutaneous fat reserves in the presence of a calorie deficit in the diet.
Basic principles and rules of the keto diet
In order for the keto diet to bring not only results, but also benefits, you must follow the following principles:
- eat only foods without carbohydrates, except vegetables, but not starchy ones;
- drink at least 2 liters for girls and 3-4 liters for men.If you don't drink enough water, you may experience bad breath and urine;
- The diet should contain fiber.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 prevent constipation);
- Add physical exercises to make the weight loss process faster.At the initial stage, 20-30 minutes will be enough.
How to properly start ketosis or keto diet
To start the keto diet you will need:
- reduce carbohydrate intake to 40-50 grams per day.You should get 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 within about 3-5 days, everything is individual here.At first, you will feel weak for the first 1-2 days, like a cold.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 ketosis process begins, you will feel better;Some people on the keto diet feel better than before.Between meals there is an increase in strength and a decrease in hunger.
How to understand that ketosis has begun
You can buy test strips at the pharmacy to determine if you have started ketosis.They are not mandatory, you can use them more for fun to understand the process.
Benefits of the keto diet
- rapid weight loss;
- reduce the annoying feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar level;
- improving the quality of sleep;
- quick and clear mind.
Types of keto diet
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 them to eat a small amount of fruit every day.
- target- if you eat a small amount of carbohydrates in the evening the day before your planned workout, it will give you a burst of energy.
- rotating or periodic- you set aside an 8-10 hour window once a week, during which you eat whatever you want.It should be mainly carbohydrate food to replenish glycogen stores and prevent the metabolism from slowing down.