Many people who control their weight have noticed more than once that by giving up flour, sweets, potatoes and cereals for a short period of time, their weight rapidly decreases by a few kilograms.This is due to the rapid restriction of carbohydrates.Without receiving the normal daily dose of glucose, the body begins to look for other sources of energy and switches to fats and proteins.
Limiting carbohydrate foods is the main principle of the famous low-carb diet.But in addition to the sensational Kremlin diet and Atkins diet, there is a more strict, but at the same time more effective nutrition system - keto diet.
Keto diet, what is it?
The keto diet is a protein-fat diet with an almost complete absence of carbohydrates.This is one of the few diets known in our time that allows you to get rid of subcutaneous fat and at the same time maintain muscle mass.The main goal of the keto diet is to force the body to quickly switch from glycolysis to lipolysis.Glycolysis is the process of breaking down carbohydrates, and lipolysis is the process of breaking down fats.The latter begins only when glycogen stores in the liver and muscle tissue are completely depleted, usually within a few days.During lipolysis, fats are broken down into free fatty acids and glycerol, which are then converted into ketone bodies.The process of forming ketone bodies is called ketosis, hence the name of the diet.
The body's adaptation to ketosis and diet period
Unlike regular low-carb diets, the keto diet is longer and more systematic.During the first week, the body adapts to the changes by eating in reserve, and only closer to the second week does the burning of subcutaneous fat begin.
Preparing the body for ketosis occurs in 4 stages:
- total glucose consumption,During the first 12 hours after your last meal, the body uses glucose derived from carbohydrates;
- Complete glycogen consumption.In 12 hours, the body manages to process all the glucose and begins to drain glycogen stores from the liver and muscles.This phase lasts for about 1–2 days;
- Fat and protein intake.This is the most difficult period, because after all carbohydrate reserves are exhausted, the body begins to process not only fatty acids, but also tries to produce the required amount of glucose from proteins.In this phase, the body attempts to use proteins, including muscle proteins, as its main source of energy;
- Ketosis, fat consumption.This stage occurs around the 7th day of the diet.The body adapts to the lack of carbohydrates and ketosis begins.The breakdown of your own and food proteins slows down and eventually fat becomes the main source of energy.
The keto diet can last 2 to 3 weeks, depending on your goals.In the first week, the body processes reserves and adjusts to a new diet, and only from the second week ketosis begins, so if you plan to reduce the amounts a little and spend only a few days on it, the keto diet is not for you.In this case, it is better to consider a simpler and more general low-carb diet.It is very important to exit the keto diet correctly and gradually return to a normal diet, which includes no more than 30 grams of carbohydrates per day.
For whom is the keto diet indicated and contraindicated?
To function properly, the human body needs three main nutrients: proteins, fats, and carbohydrates.
They are found in regular food and each perform their function:
- Fat is a kind of rigid barrier of internal organs, which stores fat even for unexpected circumstances;
- Protein is the main building block for muscles, joints and the entire body.Without it, you will never be able to develop muscles and have a beautiful, toned body.These organic substances are important for professional athletes and everyone who leads an active lifestyle;
- Carbohydrates are the main source of energy.They are the ones who provide us with strength and power.
Proteins, fats and carbohydrates are equally useful and necessary when entering the body in moderate, proportionate quantities.That is why people who are actively involved in sports and control their diet never have problems with overweight.But if a person leads a sedentary lifestyle, regularly overeats or eats disorderly, often consumes fast food, confectionery and other sweets, he provokes an excess of fats and carbohydrates in the body, which gradually turn into subcutaneous fat.The keto diet will help you lose excess weight and "purge" excess fat from your body.It will appeal to those who find it difficult to limit themselves to food and count calories.It is also indispensable for athletes during the drying period.Before starting this diet, it is important to consult a nutritionist and undergo a comprehensive examination of the body.The keto diet can produce solid positive results, but only if the person is healthy.
Keto diet is strictly prohibited for diabetics, pregnant women, people with a diseased thyroid gland, as well as people with kidney, liver and gastrointestinal tract problems.
Advantages and disadvantages of keto diet
The benefits of the keto diet include fast and effective weight loss.The number on the scale decreases not due to fluid or muscle, but due to the breakdown of fat.You don't need to fast or constantly count calories during the keto diet.Of course, it is necessary to control the amount of food consumed, but the keto diet is not based on cutting calories, but on reducing carbohydrate foods as much as possible.As a result of the keto diet, you can get rid of fat while maintaining muscle.
The main disadvantage of the keto diet is its imbalance.Eliminating carbohydrates means reducing vitamins, beneficial microelements, as well as fiber – an indispensable component for cleansing the body and proper functioning of the stomach.Vitamin deficiency can be compensated for by drinking vitamin complexes at the end of the diet, but the situation is more complicated with fiber.Its deficiency can lead to disruption of the intestines and kidneys, so it is recommended to consume fruits, vegetables and bran in small quantities during the diet to reduce the risk of developing serious diseases.The main thing is not to overdo it and ensure that the amount of carbohydrates consumed per day does not exceed 50 grams.
Limiting carbohydrates has a negative impact on mental and physical abilities, reducing activity and concentration.This is especially intense for people engaged in creative or mental activities.This period is often accompanied by increased fatigue, drowsiness, and mild apathy.
What can and cannot be eaten during keto diet?
Most of your diet during the keto diet should consist of protein foods:
- meat (beef, veal, rabbit, poultry and even pork);
- Fish (especially herring, salmon, salmon, tuna);
- Seafood (mussels, shrimp, crabs, squid, etc.);
- Eggs (chicken and quail);
- Nuts (hazelnuts, almonds, pistachios);
- Skimmed milk 0.5 -1.5% fat;
- Low-fat fermented milk products (cheese, yogurt, kefir) without dyes, flavors, fruit additives and sugar;
- Limited amounts of low-starch vegetables, salads and unsweetened fruits (citrus apples, oranges, grapes).
To create the right keto diet menu, it is important to know not only the permitted, but also the strictly prohibited foods:
- Bread;
- Potato;
- Cereal;
- Bananas;
- Grape;
- Sugar;
- Chocolate;
- Confectionery (pastries, cakes);
- Any baked goods or homemade baked goods.
Based on these two lists and checking the table of energy values of products, you can easily make a menu and stick to it for a week, two weeks or more.These energy table data will be needed to control carbohydrates.When writing the menu, you must ensure that their quantity does not exceed 50 grams.daily.
example menu
Breakfast.Omelet of two eggs with spinach, half a grapefruit, tea without sugar.
dinner.A lighter version of homemade Caesar salad.It should include green salad leaves and boiled chicken breast.You can dress the salad with olive oil or lemon juice.You can not add the usual croutons or sauce included in the recipe.
dinner.Trout steak baked in foil.
Some people decide to try the keto diet, mainly because it breaks established stereotypes.Many people use the term "diet" to mean strict calorie counting, fatty foods, restriction of meat, and the transition to so-called "pasture".Whereas in keto diet everything is exactly the opposite.Most fruits, vegetables and grains are excluded from the diet, and eggs, seafood, fish and meat, including fatty varieties, are included.