A keto or ketogenic diet is a diet based on a low carb diet that increases protein and fatty foods in the diet. The keto diet got its name from the process that occurs in the body with such a diet - ketosis.
What is ketosis?
Ketosis is a condition in the body where cells begin to break down fat to gain energy due to carbohydrate starvation and a large number of ketone bodies are formed. This process emerged as a result of evolution and allowed our ancestors to survive the lack of carbohydrates in their diets.
The essence of the keto diet
This consists in completely removing the carbohydrate-containing food from the diet. It’s not just bread, sweets and alcohol, but any kind of cereals and starchy vegetables. At the same time, it increases 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 has become popular because of the high effectiveness of the fight against body fat. You can lose an average of 0. 5 to 3 kg per week, depending on how much excess fat you initially have. Such rapid weight loss is due to the fact that the body is rebuilt to gain energy from fats and begins to use up its subcutaneous fat reserves in the event of a calorie deficit in the diet.
Principles and rules of the keto diet
In order for a ketone diet to provide not only results but also benefits, it is worth following the following principles:
- eat foods that do not contain carbohydrates other than vegetables but do not contain starch;
- drink at least 2 liters of water for girls and 3-4 liters of water. If you do not drink enough water, you may experience bad breath and the smell of urine;
- fiber should be present in the diet. The optimal amount is 30 grams, which 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 weight loss process, add exercise. Initially, 20-30 minutes is enough.
Ketosis or how to properly start a keto diet
To start a ketone diet:
- reduce carbohydrate intake to 40-50 grams per day. You need to get carbs 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 in about 3-5 days, everything here is unique. At first, you feel weak for the first 1-2 days, in a cold-like state. Don’t worry, this is how your body responds to the lack of carbs in your diet, you can’t do anything about it, you just have to wait. As the process of ketosis begins, you will feel much better, people on a ketone diet will feel even better than before. Between meals, energy boosts and hunger decreases.
How to understand when ketosis started?
To determine if you suffer from ketosis or not, you can purchase test strips at the pharmacy. These are optional, you can use them for the sake of interest to understand that the process is going on.
Benefits of a keto diet
- rapid weight loss;
- reducing annoying hunger;
- better mood;
- normalization of blood pressure and blood sugar levels;
- improving sleep quality;
- fast and clear mind.
Types of keto diet
There are three types of ketone diets:
- classic- with this scheme you consume small amounts of carbohydrates per day. Many people prefer this option as it allows them to consume small amounts of fruit per day.
- Target- you take a small amount of carbohydrates the night before your scheduled workout, which gives you an energy attack.
- rotary or cyclic- once a week, set aside an 8-10 hour window in which you eat whatever you want. It should be mainly a carbohydrate-rich food to replenish glycogen stores and prevent a slowdown in metabolism.