A keto or ketogenic diet is a diet based on eating low carbohydrates 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, as a result of carbohydrate starvation, cells 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 to completely eliminate foods that contain carbohydrates from your diet.This is not only bread, sweets and alcohol, but also all kinds of 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 proven effective in many studies and is very popular.It became popular due to its high efficiency in fighting 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 recovers to receive energy from fat, and in the conditions of a caloric deficit in the diet, it begins to use up your 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, except only 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 urine;
- Fiber should be present in the diet.The optimal amount is 30 grams;it can be added to salads or omelettes.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 in the initial stage will be enough.
Ketosis or how to properly start a keto diet
To start the keto diet, you need to:
- reduce carbohydrate intake to 40-50 grams per day.You should get your carbohydrates 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 start immediately, but at about 3-5 days, here everything is individual.Initially, 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, there is nothing you can do, you just have to wait.Once the ketosis process begins, you will feel much better;some people on the keto diet feel even better than before.There is a surge of strength and a decrease in hunger between meals.
How do we know ketosis has started?
To determine if 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 know that the process is going.
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 the quality of sleep;
- quick and clear mind.
Types of keto diet
There are three types of ketogenic diets:
- classic- with this regimen you take in 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.
- purpose- take a small amount of carbohydrates the evening before the day you have a planned workout, this will give you a burst of energy.
- rotary or cyclic- once a week you give yourself an 8-10 hour window during which you eat whatever you want.This should be mostly carbohydrate food to replenish glycogen stores and prevent the metabolism from slowing down.