Keto or ketogenic diet is a diet based on low-carbohydrate nutrition by increasing protein and fatty 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 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 that you completely remove 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.
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 from 0.5 to 3 kg per week, depending on how much excess fat you have at the beginning.Such rapid weight loss became possible due to the fact that the body is rebuilt to obtain energy from fats and, in conditions of a calorie deficit in the diet, begins to use up your reserves of subcutaneous fat.
Basic principles and rules of the keto diet
In order for the ketone 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 do not 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 omelettes.Fiber is needed 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 ketone diet, you 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 begin immediately, but on 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 the lack of carbohydrates in the diet, there’s nothing you can do about it, you just need to wait.Once the ketosis process starts, you will feel much better; some people on the ketone 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 going on.
Benefits of the keto diet
- rapid weight loss;
- reducing the annoying feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improving sleep quality;
- quick and clear mind.
Types of keto diet
There are three types of ketone diet:
- 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.
- rotary or cyclic- once a week you set aside an 8-10 hour window during which you eat whatever you want.This should be predominantly carbohydrate food to replenish glycogen stores and prevent a slowdown in metabolism.