Many people who control their weight have repeatedly noticed that by briefly giving up flour, sweets, potatoes and cereals, their weight quickly drops by a few 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 the intake of carbohydrates is the main principle of the well-known low-carbohydrate diet.But in addition to the sensational Kremlin diet and the Atkins diet, there is another stricter, but at the same time more effective nutrition system - the 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 fat.The latter is triggered 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 creating ketone bodies is called ketosis, hence the name of the diet itself.
Adaptation of the body 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.
Preparation of the body for ketosis takes place in 4 stages:
- Total glucose consumption.During the first 12 hours after your last meal, the body uses glucose derived from carbohydrates;
- Complete consumption of glycogen.In 12 hours, the body manages to process all the glucose and begins to draw glycogen reserves from the liver and muscles.This phase lasts approximately 1-2 days;
- Fat and protein consumption.This is the most difficult period, because having exhausted all reserves of carbohydrates, the body begins to process not only fatty acids, but also tries to produce the necessary amount of glucose from proteins.In this phase, the body tries to use protein, including muscle protein, as the main source of energy;
- Ketosis, fat consumption.This phase occurs around day 7 of the diet.The body adapts to the lack of carbohydrates and ketosis begins.The breakdown of your own and dietary proteins slows down and fat finally becomes the main source of energy.
A keto diet can last anywhere from 2 to 3 weeks depending on your goals.In the first week, the body processes reserves and adapts to the new diet, and ketosis starts only from the second week, 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 properly exit the keto diet and gradually return to a normal diet, 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 function:
- Fat is a kind of wire barrier of internal organs, which also accumulates fat due to force majeure circumstances;
- 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, sculpted body.These organic substances are of vital importance 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 strength and vitality.
When taken into the body in moderate, proportional quantities, proteins, fats and carbohydrates are equally useful and necessary.That is why people who actively play sports and control their diet never have problems with excess weight.But if a person leads a sedentary lifestyle, regularly overeats or eats chaotically, often indulges in fast food, sweets and other sweets, it causes an excess of fat 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 find it difficult to restrict themselves in food and count calories.It is also necessary for athletes during the drying period.Before starting this diet, it is important to consult a nutritionist and undergo a comprehensive body examination.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 diseased thyroid gland, as well as those who have problems with the kidneys, liver and gastrointestinal tract.
Advantages and disadvantages of the keto diet
Benefits of the keto diet include rapid and effective weight loss.The number on the scale does not decrease due to fluid or muscle, but due to 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 reducing calories, but on minimizing food containing carbohydrates as much as possible.As a result of a keto diet, you can lose fat while maintaining muscle.
The main disadvantage of the keto diet is its imbalance.Removing carbohydrates means reducing vitamins, useful microelements, as well as fiber – irreplaceable components 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 deficiency can cause disturbances in the work of the intestines and kidneys, so during the diet it is recommended to consume fruits, vegetables and bran in small quantities in order to reduce the risks of developing 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.
Limiting carbohydrates has a bad effect on 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, shrimps, crabs, squid, etc.);
- Eggs (chicken and quail);
- Nuts (hazelnuts, almonds, pistachios);
- Skimmed milk 0.5-1.5% fat;
- Low-fat fermented milk products (fresh cheese, yogurt, kefir) without colors, flavors, fruit additives and sugar;
- A limited amount of vegetables with little starch, green salad and unsweetened fruit (sour apples, oranges, grapefruit).
In order to create the correct keto diet menu, it is important to know not only permitted, but also strictly prohibited foods:
- bread;
- potato;
- Cereals;
- Bananas;
- Grapes;
- Sugar;
- Chocolate;
- Confectionery products (pastries, cakes);
- Any pastry or homemade pastry.
Based on these two lists and checking the table of energy values of the products, you can easily make a menu for a week, two weeks or more and stick to it.This energy table data will be needed for carbohydrate control.When writing the menu, it is necessary to make sure that their quantity does not exceed the mark of 50g.per day.
Sample menu
Breakfast.Omelet of two eggs with spinach, half a grapefruit, tea without sugar.
Dinner.A light version of homemade Caesar salad.It should consist of lettuce leaves and cooked chicken breast.You can season the salad with olive oil or lemon juice.You can't add the usual croutons or sauce found in the recipe.
Dinner.Trout steak baked in foil.
Few people decide on the keto diet, primarily 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 so-called "grazing".While 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 types, are introduced.