The ketogenic or ketogenic diet is a diet based on a low carbohydrate diet by increasing protein and fatty foods in the diet. The ketogenic diet gets its name from the process that occurs in the body with the diet: ketosis.
What is ketosis?
Ketosis is a state of the body in which cells, as a result of a lack of carbohydrates, begin to break down fat for energy and a large number of ketone bodies are formed. This process appeared as a result of evolution and allowed our ancestors to survive in the absence of carbohydrates in their diet.
The essence of the ketogenic diet
It consists of completely eliminating foods that contain carbohydrates from the diet. This is not just bread, sweets, and alcohol, but also grains and starchy vegetables. At the same time, the amount of protein and fatty foods increases.
Effectiveness of the ketogenic diet for weight loss
The ketogenic diet has been shown to be effective in many studies and is very popular. It became popular due to its high effectiveness in fighting body fat. On average, you will be able to lose 0. 5 to 3 kg per week, depending on how much excess fat you initially have. This rapid weight loss was possible because the body is rebuilding itself to obtain energy from fats and, under conditions of calorie deficit in the diet, it begins to use up its subcutaneous fat stores.
Basic principles and rules of the ketogenic diet
In order for the ketone diet to produce not only results, but also benefits, it is worth following the following principles:
- eat foods that do not contain carbohydrates, with the exception of vegetables, but not starchy;
- Drink at least 2 liters of water for girls and 3-4 liters for men. If you don't drink enough water, you may experience bad breath and the smell of urine;
- fiber must be present in the diet. The optimal amount is 30 grams, it can be added to salads or scrambled eggs. Fiber is essential for the proper functioning of the digestive system. (avoid constipation);
- To speed up the weight loss process, add exercise. Initially, 20-30 minutes will be enough.
Ketosis or how to properly start a ketogenic diet
To start a ketone diet, you need:
- Reduce your carbohydrate intake to 40-50 grams per day. You must get your carbohydrates primarily from vegetables;
- the amount of protein in the body should be 1 to 1. 5 grams for girls and 2 to 2. 5 grams for men;
- eat enough fat.
Ketosis won't start right away, but around 3-5 days, everything is individual here. At first, you will feel weak, the first 1-2 days - a cold-like condition. Don't worry, this is how the body reacts to a lack of carbohydrates in the diet, there is nothing you can do about it, you just have to wait. Once the ketosis process begins, you will feel much better, some people on the ketone diet feel even better than before. There is an increase in energy and a decrease in hunger between meals.
How to understand when ketosis has started
To determine whether or not you are in ketosis, you can purchase test strips from your pharmacy. They are optional, you can use them more for the sake of interest, to understand that the process is on.
Ketogenic diet benefits
- rapid weight loss;
- reduce the annoying feeling of hunger;
- improved mood;
- normalization of blood pressure and blood sugar levels;
- improve the quality of sleep;
- quick and clear mind.
Ketogenic diet types
There are three types of ketone diets:
- classic- With this scheme, eat a small amount of carbohydrates every day. Many people prefer this option as it allows you to consume a small amount of fruit every day.
- target- if you eat a small amount of carbohydrates the night before the day you have a planned workout, it will give you a burst of energy.
- rotating or cyclical- Once a week, reserve a period of 8 to 10 hours in which you eat what you want. It should be a predominantly carbohydrate food to replenish glycogen stores and avoid a slowdown in metabolism.