The keto or ketogenic diet is a diet based on a low carb diet by increasing 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 condition of the body when cells, as a result of starvation of carbohydrates, begin to break down fat for energy, and large numbers of ketones are formed. This process arose 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
This means that you completely remove foods containing carbohydrates from the diet. These are not only bread, sweets and alcohol, but also grains and starches. 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 great effectiveness in combating body fat. On average, you will be able to lose 0. 5 to 3 kg per week, depending on your excess fat to begin with. Such rapid weight loss was made possible by the fact that the body rebuilds itself for energy from fat and under calorie deficit conditions in the diet begins to expend your subcutaneous fat stores.
Basics and rules of the keto diet
In order for the keto diet to bring not only results, but also benefits, the following principles should be observed:
- eat foods that do not contain carbohydrates, except vegetables, but not starches;
- 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 the smell of urine;
- fiber must be present in the diet. The optimum 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 speed up the process of losing weight, add exercise. Initially, 20 to 30 minutes will suffice.
Ketosis or how to properly start a keto diet
To start a keto diet, you need to:
- reduce 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 to 1, 5 grams for girls and 2 to 2, 5 grams for men;
- eat enough fat.
Ketosis won't start right away, but around 3-5 days everything is individual here. At first you will feel weak, 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 process of ketosis begins, you will feel much better, some people on a keto diet feel even better than before. There is a boost of energy and a decrease in hunger between meals.
How to understand when ketosis started
To determine whether or not you are in ketosis, you can purchase test strips from your pharmacy. They are optional, you can use them more for the sake of convenience, to understand that the process is in progress.
Benefits of the keto diet
- rapid weight loss;
- reduce the unpleasant feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improve the quality of sleep;
- quick and clear mind.
Types of keto diet
There are three types of ketone diets:
- classic- with this diet, 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 each day.
- target- you take a small amount of carbohydrates in the evening before the day you have a planned workout, this will give you a boost of energy.
- rotary or cyclic- once a week, you plan an 8 to 10 hour window in which you eat what you want. It must be mainly a carbohydrate food in order to replenish glycogen reserves and to avoid a slowing down of the metabolism.