The keto or ketogenic diet is a diet based on a low-carb diet while increasing protein and fatty foods in the diet.The keto diet takes 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, due to a lack of carbohydrates, 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 that contain carbohydrates from your diet.It's not just bread, sweets and alcohol, but also grains and starchy vegetables.At the same time, you increase the amount of protein and fatty foods.
The effectiveness of the keto diet for losing weight
The keto diet has been shown to be effective in many studies and is very popular.It became popular due to its high effectiveness 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 is rebuilt to obtain energy from fats and, in conditions of a calorie deficit in the diet, begins to consume 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, it is necessary to adhere to the following principles:
- eat foods that do not contain carbohydrates, except only vegetables, but not starchy ones;
- 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 must be present in the diet.The optimal quantity 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 make the weight loss process faster, add exercise.20-30 minutes will be enough in the initial phase.
Ketosis or how to properly start a keto diet
To start the keto diet, you need:
- reduce carbohydrate intake to 40-50 grams per day.You should get your carbs 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 begin immediately, but in about 3-5 days, everything is individual here.At first you will feel weak for the first 1-2 days, a cold-like condition.Don't worry, this is how the body reacts to a 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 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 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 moving forward.
Benefits of the keto diet
- rapid weight loss;
- reduce the annoying feeling of hunger;
- mood improvement;
- normalization of blood pressure and blood sugar levels;
- improve the quality of sleep;
- quick and clear mind.
Types of keto diet
There are three types of keto diet:
- classic- with this regime 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- take a small amount of carbohydrates the evening before the day you have planned a workout, this will give you a boost of energy.
- rotary or cyclical- once a week you reserve a window of 8-10 hours during which you eat what you want.This should be predominantly a carbohydrate-based food to replenish glycogen stores and prevent a slowing of metabolism.