The keto or ketogenic diet is a diet based on a low-carbohydrate diet, increasing the intake of protein and fatty foods. The keto diet is named after the process that takes place in such a diet in the body - ketosis.
What is ketosis?
Ketosis is a condition of the body when cells, as a result of starvation of carbohydrates, begin to break down fats to gain energy and a large number of ketone bodies are formed. This process emerged as a result of evolution and enabled our ancestors to survive a lack of carbohydrates in the diet.
The essence of the keto diet
It consists in the fact that you completely remove foods that contain carbohydrates from your diet. These are not only bread, sweets and alcohol, but also all grains and starchy vegetables. At the same time, you increase the amount of protein and fatty foods.
Efficacy of 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 thanks to its high efficiency 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 have initially. Such rapid weight loss is made possible by the fact that the body recovers to get energy from fat and in conditions of caloric deficit in the diet begins to deplete its reserves of subcutaneous fat.
Basic principles and rules of the keto diet
In order for a ketone diet to bring not only results but also benefits, the following principles should be adhered to:
- eat foods that do not contain carbohydrates, except vegetables, but not starch;
- drink at least 2 liters of water for girls and 3-4 liters for men. If you don’t drink enough water, you can smell bad breath and smell urine;
- fiber must 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 speed up the weight loss process, add exercise. It will initially be 20-30 minutes.
Ketosis or how to properly start a keto diet
To start a ketone diet, you need:
- reduce carbohydrate intake to 40-50 grams per day. Carbohydrates should be obtained 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 right away, but in about 3-5 days everything is individual here. 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 about it, you just have to wait. Once the ketosis process begins, you will feel much better, some people on a ketone diet feel even better than before. Between meals there is a surge of energy and a decrease in hunger.
How to understand when ketosis started
To determine if you are ketotic or not, you can buy test strips at your pharmacy. They are optional, you can use them more for interest to understand that the process takes time.
Benefits of a 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.
- meta- You take a small amount of carbohydrates in the evening before the day when you have a planned workout, it will give you a burst of energy.
- rotational or cyclic- Once a week, set aside a window of 8-10 hours in which you eat whatever you want. It should be a predominantly carbohydrate food to replenish glycogen stores and prevent a slowdown in metabolism.