The keto or ketogenic diet is a diet based on a low carbohydrate diet by increasing protein and fat foods in the diet. The keto diet takes its name from the process that goes on in the body during such a diet - ketosis.
What is ketosis?
Ketosis is a condition of the body where, due to a lack of carbohydrates, cells begin to break down fat for energy and large numbers of ketone bodies are formed. This process was the result of evolution and allowed our ancestors to survive without carbohydrates in their diet.
The essence of the keto diet
It consists in the fact that you completely eliminate carbohydrate foods from the diet. This is not just bread, candy, and alcohol, but also cereals and starchy 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 became popular because of its high efficiency in the fight against body fat. On average, you can lose 0. 5 to 3 kg per week, depending on how much excess fat you start out with. Such rapid weight loss was made possible by the fact that the body is being rebuilt to obtain energy from fats, and in conditions of a calorie deficit in the diet, it begins to use up your reserves of subcutaneous fat.
Basic principles and rules of the keto diet
In order for the ketone diet to bring not only results but also benefits, the following principles should be adhered to:
- Eat foods that do not contain carbohydrates, with the exception of vegetables, but not starchy ones.
- 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 smell.
- 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 digestive system to function properly. (to avoid constipation);
- Add exercise to speed up the weight loss process. Initially, 20-30 minutes are enough.
Ketosis, or how to properly start a keto diet
To begin a ketone diet, you must:
- Reduce your carbohydrate intake to 40-50 grams per day. You should get your carbohydrates primarily 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 does not start immediately, but after about 3-5 days everything is individual here. At first you will feel faint for 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 kicks in, you will feel a lot better. Some people on the ketone diet feel even better than they did before. There is an energy boost 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 from your local pharmacy. They are optional, you can use them more often for the sake of interest, to understand that the process is going on.
Benefits of the keto diet
- rapid weight loss;
- reduce the annoying feeling of hunger;
- improved mood;
- Normalization of blood pressure and blood sugar levels;
- Improving the quality of sleep;
- quick and clear mind.
Types of the 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.
- target- Consuming a small amount of carbohydrates the night before the day you have a scheduled workout will give you a boost of energy.
- rotating or cyclic- Once a week, set aside an 8-10 hour window of eating what you want. It should consist primarily of carbohydrates to replenish glycogen stores and prevent the metabolism from slowing down.