The keto or ketogenic diet is a diet based on a low carb diet by increasing the protein and fatty foods in the diet. The keto diet got its name from the process that takes place in the body with such a diet - ketosis.
What is ketosis?
Ketosis is a condition of the body when cells, as a result of carbohydrate starvation, begin to break down fat to receive energy and a large number of ketone bodies are formed. This process emerged as a result of evolution and allowed our ancestors to survive the lack of carbohydrates in their diet.
The essence of the keto diet
It consists in the fact that you completely eliminate from your diet foods that contain carbohydrates. These are not only bread, pastries and alcohol, but also all kinds of cereals and starchy vegetables. At the same time, you increase the amount of protein and fatty foods.
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 body fat. On average, you will be able to lose 0, 5 to 3 kg per week, depending on how much excess fat you initially have. Such rapid weight loss has become possible due to the fact that the body recovers to receive energy from fat and in conditions of caloric deficiency in the diet, begins to deplete 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, it is worth adhering to the following principles:
- eat foods that do not contain carbohydrates, except vegetables, but not starchy;
- drink at least 2 liters of water for girls and 3-4 liters for men. If you do not drink enough water, you may feel bad breath and urine odor;
- fiber should be present in the diet. The optimal amount is 30 grams, it can be added to salads or scrambled eggs. Fiber is essential for the proper functioning of the digestive system. (to avoid constipation);
- to make the weight loss process faster, add exercise. Initially, 20-30 minutes will suffice.
Ketosis or how to properly start a keto diet
To start a ketone diet, you need to:
- reduce carbohydrate intake to 40-50 grams per day. You need to get carbs 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.
Ketosis will not start immediately, but about 3-5 days here everything is individual. At first you will feel weak, 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, you just have to wait. Once the process of ketosis begins, you will feel much better, some people on a ketone diet feel even better than before. There is a surge of energy and a reduction in hunger between meals.
How to find out when ketosis started
To determine if you are ketosis or not, you can buy test strips at your pharmacy. They are not mandatory, you can use them more out of interest to find out that the process continues.
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 diets:
- classic- With this scheme you consume a small amount of carbohydrates every day. Many people prefer this option because it allows you to consume a small amount of fruit every day.
- purpose- Eat a small amount of carbohydrates the night before the day when you have a planned workout, it will give you a surge of energy.
- rotational or cyclic- Once a week you set aside an 8-10-hour window in which you eat whatever you want. This should be primarily a carbohydrate food to replenish glycogen stores and prevent a slowdown in metabolism.