The keto or ketogenic diet is a diet based on a low carb diet increasing 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 of the body when cells, as a result of starvation from carbohydrates, begin to break down fat to receive 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 diet these
It consists in the fact that you completely eliminate from the diet food containing carbohydrates. This is not just bread, cakes and alcohol, but also any cereals and vegetables with starch. At the same time, you increase the amount of protein and fatty foods.
Effectiveness of these diets for weight loss
These diets have been shown to be effective in many studies and are very popular. It became famous because of its high efficiency in the fight against body fat. On average, you will be able to lose 0. 5 to 3 kg per week, depending on how much excess fat you initially have. Such a rapid weight loss became possible due to the fact that the body is rebuilding to get energy from fats and in the conditions of a calorie deficit in the diet, begins to spend your subcutaneous fat reserves.
Basic principles and rules of diet these
In order for the ketone diet to bring not only results but also benefits, it is worth adhering to the following principles:
- eat foods that do not contain carbohydrates, except vegetables, but not starch;
- drink at least 2 liters of water for girls and 3-4 liters for men. If you do not drink enough water, you may experience bad breath and urine;
- fiber should be present in the diet. The optimal amount is 30 grams, can be added to salads or scrambled eggs. Fiber is essential for the proper functioning of the digestive system. (to avoid constipation);
- to make the weight loss process faster, add exercise. Initially 20-30 minutes will be enough.
Ketosis or how to properly start a diet keto
To start a ketone diet, you need to:
- reduce carbohydrate intake to 40-50 grams per day. Your carbohydrates should come 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 plenty of fat.
Ketosis will not start right away, but in about 3-5 days, everything is individual here. At first, you will feel weak, the first 1-2 days, a condition similar to the cold. Do not 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 starts, you will feel much better, some people on a ketone diet feel even better than before. Between meals there is an increase in energy and a decrease in hunger.
How to understand when ketosis started
To determine if you are ketosis or not, you can buy test strips at your pharmacy. They are optional, you can use them more for interest, in order to understand that the process is ongoing.
The benefits of diet these
- rapid weight loss;
- reducing the annoying feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improving sleep quality;
- quick and clear mind.
Types of diet these
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 as it allows you to consume a small amount of fruit every day.
- TARGETS- you take a small amount of carbs in the evening before the day when you have a planned workout, this will give you a burst of energy.
- rotary or cyclic- once a week set aside a window 8-10 hours in which you eat whatever you want. It should be primarily carbohydrate food in order to replenish glycogen stores and prevent a slowing of metabolism.