The keto or ketogenic diet is a diet based on a low-carbohydrate diet by increasing protein and fatty foods in the diet.The keto diet got 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 cells, as a result of a lack of carbohydrates, begin to break down fats for energy, and a large number of ketone bodies are formed.This process appeared following 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 remove carbohydrate-containing foods from your diet.It's not just bread, sweets and alcohol, but also cereals and starchy foods.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 fatty 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 rebuilds itself to obtain energy from fats and, in case of a calorie deficit in the diet, begins to deplete 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, except only vegetables, but not starchy foods;
- drink at least 2 liters of water for girls and 3 to 4 liters for men.If you don't drink enough water, you risk having bad breath and problems urinating;
- Fiber must 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 physical exercise.20-30 minutes at the initial stage will be enough.
Ketosis or how to start a keto diet correctly
To start the keto diet, you need:
- reduce your carbohydrate intake to 40 to 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 in about 3-5 days, everything here is individual.Initially, 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 is nothing you can do about it, you just have to wait.Once the ketosis process begins, you will feel much better;Some people on a keto diet feel even better than before.There is a boost in strength and a decrease in hunger between meals.
How to understand that ketosis has begun
To determine whether you have entered ketosis or not, you can purchase test strips at the pharmacy.They are not obligatory, you can use them more for fun, to understand that the process is underway.
Benefits of the keto diet
- rapid weight loss;
- reduce the annoying feeling of hunger;
- improvement of mood;
- normalization of blood pressure and blood sugar;
- improve sleep quality;
- sharp and clear mind.
Types of Keto Diet
There are three types of keto diet:
- classic- with this diet 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 each day.
- target- you take a small amount of carbohydrates the day before you have a planned sports session, this will give you a boost of energy.
- rotary or cyclic- once a week, you reserve a window of 8 to 10 hours during which you eat whatever you want.These should mainly be carbohydrate foods to replenish glycogen stores and avoid a slowdown in metabolism.