The keto or ketogenic diet is a diet based on low-carbohydrate nutrition by increasing protein and fat foods in the diet.The keto diet gets its name from the process that occurs in the body during this diet – ketosis.
What is ketosis?
Ketosis is a state in which cells starve for carbohydrates and begin to break down fat for energy, forming large amounts of ketone bodies.This process is the result of evolution, allowing our ancestors to survive the lack of carbohydrates in their diet.
The Essence of the Keto Diet
The idea is to completely eliminate carbohydrate-containing foods from your diet.This isn’t just bread, sweets and alcohol, but any grains and starchy vegetables.At the same time, increase your intake of protein and fatty foods.
Effectiveness of ketogenic diet for weight loss
Many studies have shown that the ketogenic diet is effective and is extremely popular.It is popular for its high effectiveness in fighting fat deposits.On average, you can lose between 0.5 and 3 kilograms per week, depending on how much excess fat you have to start with.Such rapid weight loss is possible because the body is rebuilt to obtain energy from fat, and in the event of a dietary caloric deficit, begins to deplete subcutaneous fat reserves.
Basic principles and rules of the ketogenic diet
In order for the ketogenic diet to bring not only results but also benefits, the following principles should be followed:
- Eat carbohydrate-free foods, except for vegetables, but no 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 urine;
- Fiber must be included in the diet.The optimal amount is 30 grams; it can be added to salads or omelets.Fiber is required for the proper functioning of the digestive system.(Avoid constipation);
- To make the weight loss process faster, increase physical activity.In the initial stage, 20-30 minutes is enough.
Ketosis or how to start a keto diet correctly
To start the keto diet, you need:
- Reduce carbohydrate intake to 40-50 grams per day.You should get your carbs primarily from vegetables;
- The protein content in the body should be 1-1.5 grams for girls and 2-2.5 grams for men;
- Eat enough fat.
Your ketosis won’t start immediately, but after about 3-5 days, everything here is individual.Initially, you will feel weak for the first 1-2 days, similar to how you feel with a cold.Don't worry, this is how your body reacts to a lack of carbohydrates in your diet, and there's nothing you can do about it, you just have to wait.Once the ketosis process begins, you will feel much better; some people on the keto diet feel better than before.Strength surges between meals and hunger decreases.
How to Know When Ketosis Has Started
To determine if you have begun ketosis, you can purchase test strips at a pharmacy.They are not mandatory and you can have more fun with them to see the process happening.
Benefits of the keto diet
- rapid weight loss;
- Reduces annoying hunger pangs;
- Improve mood;
- normalization of blood pressure and blood sugar levels;
- Improve sleep quality;
- The mind is sharp and clear.
Types of keto diet
There are three types of keto diets:
- classical- With this regimen, you will consume a small amount of carbohydrates every day.Many people prefer this option because it allows you to eat a small amount of fruit every day.
- Target- Eat a small amount of carbs the night before you plan to workout, which will give you a burst of energy.
- Rotate or loop- Set aside 8 to 10 hours a week during which you can eat whatever you want.This should be primarily carbohydrate foods to replenish glycogen stores and prevent metabolism from slowing down.