A keto or ketogenic diet is a diet based on a low-carbohydrate diet with an increase in protein and fatty foods in the diet.The keto diet got its name from the process that takes place in the body during such a diet - ketosis.
What is ketosis?
Ketosis is a state of the body in which, due to carbohydrate starvation, cells begin to break down fat for 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 only bread, sweets and alcohol, but also cereals and starchy vegetables.At the same time, it increases 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 efficiency in the fight against fat deposits.On average, you can lose 0.5-3 kg per week, depending on how much excess fat you have at the beginning.Such rapid weight loss is due to the fact that the body recovers to obtain energy from fats, and in the event of a calorie deficit in the diet, it begins to use its subcutaneous fat reserves.
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, except for vegetables, but not starches;
- 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 urination;
- 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 constipation);
- Add physical exercises to speed up the weight loss process.In the initial stage, 20-30 minutes will be enough.
Ketosis or how to start the keto diet correctly
To get started on the keto diet, you'll need:
- reduce carbohydrate intake to 40-50 grams per day.Carbohydrates should be obtained 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 doesn't start immediately, but within about 3-5 days, everything here is individual.At first, in the first 1-2 days, you feel weak, a condition similar to a cold.Don't worry, this is how the body reacts to the lack of carbohydrates in the diet, there is nothing to do but wait.Once the ketosis process kicks in, you'll feel much better;some people on the keto diet feel even better than before.Strength and hunger increase between meals.
How to understand that ketosis has begun
To determine whether ketosis has started or not, you can buy test strips at the pharmacy.They are not mandatory, you can use them more for fun to understand how the process is going.
Benefits of the keto diet
- rapid weight loss;
- reduces the annoying feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar;
- improving the quality of sleep;
- quick and clear mind.
Types of keto diet
There are three types of ketogenic 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.
- goal- you take a small amount of carbohydrates the night before the day when you have a planned workout, this gives you energy.
- rotating or cyclic- you set aside an 8-10 hour window once a week during which you eat whatever you want.This should be predominantly carbohydrate food to replenish glycogen stores and prevent the metabolism from slowing down.