The keto or ketogenic diet is a diet based on a low carbohydrate diet, increasing the protein and fatty foods in the diet. The keto diet received its name due to the process that occurs in the body with this diet - ketosis.
What is ketosis?
Ketosis is a state of the body in which cells, as a result of starvation of carbohydrates, begin to break down fat for energy, and a large number of ketone bodies are formed. This process came about 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 of the fact that you completely remove carbohydrate-containing foods from your diet. It is not just bread, sweets and alcohol, but also any cereals and vegetables rich in starch. 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 combating body fat. On average, you could lose 0, 5 to 3 kg a week, depending on how much excess fat you have initially. This rapid weight loss was possible due to the fact that the body is rebuilding itself to obtain energy from fats and in conditions of caloric deficit in the diet, it begins to spend its subcutaneous fat reserves.
Basic principles and rules of the ketone diet
For the ketone diet to bring not only results, but also benefits, it is worth following the following principles:
- eating foods that do not contain carbohydrates, with the exception of vegetables, but not starchy foods;
- 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 a smell of urine;
- fiber must be present in the diet. The ideal amount is 30 grams, which 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. 20-30 minutes initially will be sufficient.
Ketosis or how to properly start a ketone diet
To start a ketone diet, you need to:
- reduce your carbohydrate intake to 40-50 grams per day. You should get your 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 a lot of fat.
Ketosis does not start immediately, but about 3-5 days, everything is individual here. At first, you will feel weak, in 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, just wait. Once the ketosis process 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 decrease in hunger between meals.
How to understand when ketosis started
To determine whether or not you have ketosis, you can buy test strips at your pharmacy. They are optional, you can use them more for the sake of interest in order to understand that the process is going on.
Benefits of the keto diet
- rapid weight loss;
- reducing the uncomfortable feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improving sleep quality;
- quickly and clearly.
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 them to consume a small amount of fruit every day.
- target- you eat a small amount of carbohydrates in the evening before the day you have a workout planned, this will give you a burst of energy.
- rotating or cyclic- once a week, you reserve a window of 8 to 10 hours to eat whatever you want. It should be a predominantly carbohydrate food, in order to replenish glycogen stores and prevent the metabolism from slowing down.