The keto or ketogenic diet is a diet based on a low carbohydrate diet by increasing the protein and fatty foods in the diet. The keto diet gets its name from the process that occurs in the body with such a diet: ketosis.
What is ketosis?
Ketosis is a state of the body in which the cells, due to the starvation 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 their diet.
The essence of the keto diet
It consists in completely eliminating food that contains carbohydrates from the diet. This is not just bread, sweets and alcohol, but also starchy grains and 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 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 initially have. Such rapid weight loss has been made possible by the fact that the body is rebuilding itself to get energy from fat and under conditions of calorie deficit in the diet, it begins to consume your subcutaneous fat stores.
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, with the exception of vegetables, but not starchy;
- 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 odor.
- 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 make the weight loss process faster, add exercise. Initially 20-30 minutes will be enough.
Ketosis or how to start a keto diet correctly
To start a ketone 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 men;
- eat enough fat.
Ketosis will not start right away, but about 3-5 days, here everything is individual. At first, you will feel faint, the first 1-2 days, a cold-like condition. Don't worry, this is how the body reacts to the lack of carbohydrates in the diet, you can't help it, you just have to wait. Once the ketosis process starts, you will feel much better, some people on the ketone diet feel even better than before. There is an increase in energy and a decrease in hunger between meals.
How to tell when ketosis started
To determine if you are in ketosis or not, you can purchase test strips at a pharmacy. They are optional, you can use them more for interest, to understand that the process is underway.
Benefits of the keto diet
- rapid weight loss;
- reduce the annoying feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improve 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 as it allows you to consume a small amount of fruit each day.
- target- take a small amount of carbohydrates the night before the day when you have a planned workout, it will give you a boost of energy.
- rotary or cyclic- once a week set aside an 8-10 hour window in which you eat what you want. It should be predominantly a carbohydrate-based food to replenish glycogen stores and prevent a slowdown in metabolism.