The keto diet or ketogenic diet is a diet based on a low-carbohydrate diet, which is achieved by increasing protein and fat foods in the diet. The keto diet is named after the process that this diet takes place in the human body-ketosis.
What is ketosis?
Ketosis is a state of the body when cells start to break down fat for energy due to lack of carbohydrates and form a large number of ketone bodies. This process is the result of evolution, which allowed our ancestors to survive without carbohydrates in their diet.
The essence of the keto diet
It contains the fact that you have completely eliminated carbohydrate-containing foods from your diet. This is not only bread, sweets and alcohol, but also any grains and starchy vegetables. At the same time, you increase the amount of protein and fat foods.
The effect of the keto diet on weight loss
The keto diet has been proven effective in many studies and is very popular. It became popular due to its high efficiency in fighting body fat. On average, you can lose 0. 5 to 3 kilograms per week, depending on the amount of excess fat you initially consumed. Since the human body is rebuilding to obtain energy from fat, and in the case of insufficient calories in the diet, it starts to consume the reserves of subcutaneous fat, so such a rapid weight loss can be achieved.
The basic principles and rules of the keto diet
In order for the keto diet to bring not only results but also benefits, it is worth following the following principles:
- Eat foods that do not contain carbohydrates (except vegetables), but foods that do not contain starch;
- Girls drink at least 2 liters of water, and men drink at least 3-4 liters. If you do not drink enough water, you may feel bad breath and urine.
- Fiber must 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. (Avoid constipation);
- In order to make the weight loss process faster, please do more exercise. The first 20 to 30 minutes is sufficient.
Ketosis or how to start the keto diet properly
To start a keto diet, you need:
- Reduce carbohydrate intake to 40-50 grams per day. You should get carbohydrates mainly from vegetables;
- The protein content in a girl’s body should be 1-1. 5 grams, and a male’s 2-2. 5 grams;
- Eat enough fat.
Ketosis does not start immediately, but about 3-5 days, everything here is individual. At first, you will feel weak for the first 1-2 days, which is similar to a cold. Don't worry, this is the human body's response to the lack of carbohydrates in the diet. There is nothing you can do, you just have to wait. Once the ketosis process begins, you will feel better, and some people on a keto diet will feel better than before. Energy surges between meals and hunger decreases.
How to know when to start ketosis
To determine whether you have ketosis, you can buy test strips at a pharmacy. They are optional, in order to interest you, you can use them more to understand that the process is in progress.
Benefits of the keto diet
- Lose weight fast;
- Reduce hunger;
- Mood improvement
- Normalization of blood pressure and blood sugar levels;
- Improve sleep quality;
- Quick and clear mind.
Types of keto diet
There are three types of keto diets:
- classic-Using this program, you consume a small amount of carbohydrates every day. Many people like this option because it allows you to consume a small amount of fruit every day.
- the goal-The night before you plan to exercise, you eat a small amount of carbohydrates, which will give you a burst of energy.
- Spin or loop-Once a week, you need to set aside a period of 8-10 hours, in which you can eat anything you want. It should be mainly carbohydrate food to supplement glycogen storage and prevent slowing of metabolism.