The keto or ketogenic diet is a diet based on a low-carbohydrate 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 state of the body when cells, due to carbohydrate starvation, begin to break down fat for energy, and a large number of ketones are formed. This process appeared to be the result of evolution and allowed our ancestors to survive in the absence of carbohydrates in their diet.
Nature of the keto diet
It includes the fact that you eliminate completely from carbohydrate-containing diet foods. This is not just bread, sweets and wine, but also any starchy grains and vegetables. At the same time, you increase the amount of protein and fatty foods.
The 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 gained popularity due to its high effectiveness in the fight against fat in the body. On average, you will be able to lose 0. 5 to 3 kg per week, depending on your initial fat mass. Such rapid weight loss is possible because the body is rebuilding to get energy from fat and in the absence of calories in the diet, fat stores under the skin begin to dissipate. your.
The basic principles and rules of the keto diet
For the ketone diet to not only deliver results, but also benefits, you need to follow these principles:
- eat foods that do not contain carbohydrates, except vegetables, but do not eat starchy foods;
- Drink at least 2 liters of water for women and 3-4 liters for men. If you don't drink enough fluids, you may experience bad breath and the smell of your urine;
- fiber must be included in the diet. The optimal quantity is 30 grams, it can be added to salads or scrambled eggs. Fiber is essential for the normal functioning of the digestive system. (to avoid constipation);
- For faster weight loss, add exercise. The initial 20-30 minutes should be enough.
Ketosis or how to properly start a keto diet
To start the ketone diet, you need:
- Reduce carbohydrate intake to 40-50 grams per day. You should get carbohydrates 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 enough fat.
Ketosis won't start right away, but in about 3-5 days, everything is individual. At first you will feel weak, for the first 1-2 days, a cold-like condition. Don't worry, this is how your body responds to the lack of carbohydrates in your diet, there's nothing you can do, just wait. Once ketosis starts you feel much better, some people on the ketone diet feel even better than before. Increased energy and decreased hunger between meals.
How to understand when ketosis started
To determine if you have a ketoacidosis, you can purchase a test strip at your pharmacy. They are optional, you can use them more for your sake, to understand that the process is going on.
Benefits of the keto diet
- rapid weight loss;
- reduce uncomfortable feelings of hunger;
- Improve mood;
- normalize blood pressure and blood sugar;
- improve sleep quality;
- quick and clear mind.
Types of keto diets
There are three types of ketone diets:
- classic- with this program you consume a small amount of carbohydrates per day. Many people like this option because it allows you to consume a small amount of fruit per day.
- Target- you drink a small amount of carbohydrates the evening before the day when you plan to exercise, it gives you explosive energy.
- rotating or cyclical- Once a week, you spend 8-10 hours eating whatever you want. It should be a carbohydrate-based food to replenish glycogen stores and prevent metabolic slowdown.