Many people who control their weight have noticed more than once that by briefly giving up flour, sweets, potatoes and cereals, their weight quickly drops by several kilograms.This is due to the rapid restriction of carbohydrates.Without receiving the usual 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 the Atkins diet, there is another stricter, but at the same time more effective food system - the keto diet.
The Keto Diet, What Is It?
The keto diet is a protein diet with an almost complete lack of carbohydrates.This is one of the few popular diets in our time that allows you to get rid of subcutaneous fat and at the same time preserve 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 is induced 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 itself.
The body's adaptation to ketosis and the duration of the diet
Unlike a regular low-carb diet, the keto diet is longer and more systematic.During the first week, the body adapts to the changes by eating reserves, and only closer to the second week does the burning of subcutaneous fat begin.
The preparation of the body for ketosis occurs in 4 stages:
- Total glucose consumption.During the first 12 hours after your last meal, the body uses glucose obtained from carbohydrates;
- Complete consumption of glycogen.In 12 hours, the body manages to process all the glucose and begins to withdraw glycogen reserves from the liver and muscles.This phase lasts approximately 1-2 days;
- Consumption of fats and proteins.This is the most difficult period, because after exhausting all carbohydrate reserves, 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 tries to use proteins, including muscle proteins, as the main source of energy;
- Ketosis, fat consumption.This phase occurs approximately on the 7th day of the diet.The body adapts to the lack of carbohydrates and ketosis begins.The breakdown of your protein and food slows down and fat finally becomes the main source of energy.
The keto diet can last from 2 to 3 weeks depending on your goals.In the first week, the body processes reserves and adapts to a new diet, and only from the second week ketosis begins, so if you plan to reduce the volume 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 common low-carb diet.It is very important to exit the keto diet correctly and return to a normal diet gradually, adding 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 performs its own function:
- Fats are a kind of hard-wired barrier of the internal organs, which also accumulates fats for circumstances of force majeure;
- Proteins are the main building material for muscles, joints and the whole body.Without it, you will never be able to pump up the muscles and build a beautiful and sculpted body.These organic substances are vital for professional athletes and all people who lead an active lifestyle;
- Carbohydrates are the main source of energy.They are the ones who give us energy and vitality.
When they enter the body in moderate, proportionate amounts, proteins, fats and carbohydrates are equally useful and necessary.That is why people who are actively involved in sports and control their diet never have problems with obesity.But if a person leads a sedentary lifestyle, regularly overeats or eats chaotically, often indulges in fast food, sweets 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 "cleanse" your body of excess fat.It will appeal to people who have a hard time limiting themselves to food and counting calories.It is also essential for athletes during the drying period.Before starting this diet, it is important to consult a nutritionist and undergo a comprehensive body examination.The keto diet can give tangible positive results, but only if the person is healthy.
The keto diet is strictly prohibited for diabetics, pregnant women, people with a sick thyroid gland, as well as those who have problems with the kidneys, liver and gastrointestinal tract.
Advantages and disadvantages of the keto diet
The benefits of the keto diet include rapid and effective weight loss.The number on the scale decreases not because of fluid or muscle, but because of the breakdown of fat.During the keto diet, you don't need to fast or constantly count calories.Of course, it is necessary to regulate the amount of food consumed, but the keto diet is not based on cutting calories, but on minimizing 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, useful microelements, as well as fiber – a necessary component for cleansing the body and proper functioning of the stomach.The lack of vitamins can be compensated by drinking a vitamin complex at the end of the diet, but with fiber the situation is more complicated.Its lack can cause disruption of the intestines and kidneys, so during the diet it is recommended to consume fruits, vegetables and bran in small quantities to minimize the risk of serious diseases.The main thing is not to overdo it and make sure that the amount of carbohydrates consumed per day does not exceed 50 g.
Carbohydrate restriction adversely affects mental and physical abilities, reducing activity and concentration.This is especially acute 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 the keto diet?
The majority 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, crab, squid, etc.);
- Eggs (chicken and quail);
- Nuts (hazelnuts, almonds, pistachios);
- Skimmed milk 0.5 -1.5% fat;
- Low-fat fermented milk products (cottage cheese, yogurt, kefir) without colors, flavors, fruit additives and sugar;
- A limited amount of low-starchy vegetables, lettuce and sugar-free fruits (sour apples, oranges, grapefruit).
To create the right keto diet menu, it is important to know not only the allowed foods, but also the strictly prohibited ones:
- Bread;
- Potatoes;
- Cereals;
- Bananas;
- Grapes;
- Sugar;
- Chocolate;
- Sweets (pastry, cakes);
- Any baked goods or home baked goods.
Based on these two lists and checking the table of energy values of the products, you can easily create a menu for a week, two weeks or more and stick to it.This energy table data will be needed to control carbohydrates.When writing the menu, you must make sure that their amount does not exceed 50 g.per day.
Sample menu
Breakfast.Omelet with two eggs with spinach, half a grapefruit, tea without sugar.
Dinner.An easy version of a homemade Caesar salad.It should consist of green lettuce leaves and boiled chicken breast.You can dress the salad with olive oil or lemon juice.You can not add croutons or ordinary sauce that are in the recipe.
Dinner.Grilled trout steak on noodles.
Few people decide to try the keto diet, mainly because it breaks established stereotypes.Many people use the word "diet" to mean strict calorie counting, restrictions on fatty foods, meat and the transition to the so-called "pasture".Whereas in the keto diet, everything is quite the opposite.Most fruits, vegetables and grains are excluded from the diet and eggs, seafood, fish and meat, including fatty varieties, are included.