A 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 processes that take place in the body with such diets - ketosis.
What is ketosis?
Ketosis is a state of the body when cells, as a result of carbohydrate starvation, begin to break down fat for energy, and a large number of ketone bodies are formed. This process emerged 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
It is a fact that you are completely discarding diet foods that contain carbohydrates. This is not just bread, sweets and alcohol, but also starchy cereals and vegetables. At the same time, you increase the amount of protein and fatty foods.
The effectiveness of 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 fighting body fat. On average, you will be able to lose 0, 5 to 3 kg a week, depending on how much fat you start. This rapid weight loss is possible due to the fact that the body is rebuilding to get energy from fat and in a state of lack of calories in the diet, begins to spend subcutaneous fat storage.
Basic principles and rules of the keto diet
In order for a ketone diet to bring not only results, but also benefits, it is necessary to adhere to the following principles:
- eat foods that do not contain carbohydrates, except vegetables, but are not starchy;
- drink at least 2 liters of water for girls and 3-4 liters for boys. If you do not drink enough water, you may experience bad breath and urine odor;
- fiber must be present in food. The optimal 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 prevent constipation);
- to make the weight loss process faster, add exercise. 20-30 minutes at first will suffice.
Ketosis or how to start a keto diet properly
To start a ketone diet, you need to:
- reduce carbohydrate intake to 40-50 grams per day. You must 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 boys;
- eat enough fat.
Ketosis won’t start right away, but in about 3-5 days, it’s all here. At first, you will feel weak, the first 1-2 days, a situation similar to the flu. 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 begins, you will feel better, some people who go on a ketone diet feel better than before. There is a surge of energy and a decrease in hunger between meals.
How to understand when ketosis has begun
To find out if you have ketosis or not, you can buy test strips at your pharmacy. Those options, you can use them more for the sake of interest, to understand that the process is underway.
Benefits of keto diet
- rapid weight loss;
- reduce annoying hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improve sleep quality;
- fast and clear mind.
Types of keto diet
There are three types of ketone diets:
- classic- with this scheme, you consume fewer carbs every day. Many people prefer this option because it allows you to consume a small amount of fruit each day.
- target- you take in some carbs in the evening before the day when you do the planned exercise, it will give you energy.
- rotate or cycle- once a week you set aside 8-10 hours where you eat whatever you want. These must be carbohydrate foods especially to replenish glycogen reserves and prevent metabolic slowdowns.