A keto or ketogenic diet is a diet based on a low-carb diet by adding protein and fatty foods to 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 for energy, and a large number of ketone bodies are formed.This process emerged as a result of evolution and allowed our ancestors to survive without carbohydrates in the diet.
The essence of the keto diet
The idea is that you completely remove carbohydrate-containing foods from your diet.This is not only bread, sweets and alcohol, but also any starchy grains and 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 has become popular due to its high effectiveness in fighting 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 becomes possible due to the fact that the body is rebuilt to obtain energy from fat and, in a state of calorie deficit in the diet, begins to use your subcutaneous fat reserves.
The 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, except only vegetables, but not starchy ones;
- drink at least 2 liters of water for girls and 3-4 liters for boys.If you don't 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 omelets.Fiber is necessary for the proper functioning of the digestive system.(to prevent constipation);
- To speed up the weight loss process, add physical exercise.20-30 minutes at the initial stage is enough.
Ketosis or how to start a keto diet properly
To start a ketogenic diet, you need to:
- 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 boys;
- eat enough fat.
Your ketosis will not start immediately, but 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 is nothing you can do about it, you just have to wait.Once the process of ketosis begins, you will feel better;some people on the keto diet feel better than before.There is a surge of strength and a reduction in hunger between meals.
How to understand that ketosis has begun
To determine whether you have started ketosis or not, you can buy a test strip 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;
- reduce the annoying feeling of hunger;
- better mood;
- normalization of blood pressure and blood sugar levels;
- improve sleep quality;
- quick and clear mind.
Type of keto diet
There are three types of ketone diets:
- classic- with this regimen, you consume fewer carbohydrates each day.Many people prefer this option because it allows you to eat a small amount of fruit every day.
- target- you take some carbohydrates in the evening before the day when you have a planned workout, this will give you a burst of energy.
- spin or cycle- once a week you set aside an 8-10 hour window where you eat whatever you want.These should be mostly carbohydrate foods to replenish glycogen stores and prevent a slowdown in metabolism.