A keto or ketogenic diet is a diet based on a low-carbohydrate diet by increasing the amount of 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 in which cells begin to break down fats for energy as a result of carbohydrate starvation, and a large number of ketone bodies are formed. This process came about as a result of evolution and allowed our ancestors to survive without carbohydrates in their diets.
The essence of the keto diet
This is because you completely eliminate carbohydrates from your diet. This is not only bread, sweets and alcohol, but also any grains and starchy vegetables. At the same time, you increase the amount of protein and fatty foods.
Effectiveness 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 due to its high effectiveness in the fight against body fat. Depending on how much fat you have in the beginning, you will be able to lose an average of 0. 5, 3 kg per week. This rapid weight loss was made possible by the fact that the body was rebuilt to receive energy from fats and, in the face of a calorie deficiency in the diet, began to expend subcutaneous fat reserves.
Basic principles and rules of keto diet
The following principles should be followed for the ketone diet to be not only effective, but also beneficial:
- eat non-starchy foods, except vegetables, which do not contain carbohydrates;
- Drink at least 2 liters of water for girls, 3-4 liters for men. If you do not drink enough water, you may experience bad breath and urine odor;
- fiber should be in the diet. The optimal 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 prevent constipation);
- Add exercise to make the weight loss process faster. Initially, 20-30 minutes will suffice.
How to start ketosis or a proper keto diet
To start a ketone diet, you need the following:
- Reduces carbohydrate intake to 40-50 grams per day. You should get your carbohydrates mainly from vegetables;
- the amount of protein in the body should be 1-1, 5 grams for girls, 2-2, 5 grams for men;
- Eat enough fat.
Ketosis does not start immediately, but for about 3-5 days, where everything is individual. At first you will feel weak, a situation similar to a cold for the first 1-2 days. Don't worry, the body reacts to the lack of carbohydrates in the diet, you can't do anything about it, you just have to wait. You will feel better after the ketosis process starts, some people on a ketone diet feel better than before. There is an increase in energy and a decrease in hunger between meals.
How to understand the onset of ketosis
You can get test strips from a pharmacy to determine if you have ketosis. Volunteers can use more for curiosity to understand how the process is going.
Benefits of the keto diet
- rapid weight loss;
- reduction of annoying hunger;
- developed mood;
- normalization of blood pressure and blood sugar;
- 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 small amounts of fruit every day.
- target- If you take a small amount of carbohydrates in the evening before the day of a planned workout, it will give you a burst of energy.
- rotating or periodic- Once a week you set aside a window of 8-10 hours where you eat everything you want. It should be a mostly carbohydrate food to replenish glycogen stores and prevent a slowdown in metabolism.