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 turns to fats and proteins.
Limiting carbohydrate foods is the basic principle of the famous low-carb diet.But in addition to the sensational Kremlin diet and the Atkins diet, there is another, more strict, but at the same time more effective nutritional system: the keto diet.
What is the Keto diet?
The keto diet is a protein and fat diet with an almost complete absence of carbohydrates.This is one of the few diets known today that allows you to get rid of subcutaneous fat while maintaining 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 triggered only when glycogen stores in the liver and muscle tissues are completely depleted, usually within a few days.During lipolysis, fats are broken down into free fatty acids and glycerol, which are then transformed into ketone bodies.The process of forming 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 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 around 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 obtained from carbohydrates;
- Complete glycogen consumption.In 12 hours, the body manages to process all the glucose and begins to draw on glycogen reserves in the liver and muscles.This phase lasts approximately 1-2 days;
- Consumption of fats and proteins.This is the most difficult period, because after depleting all carbohydrate reserves, the body not only begins to process fatty acids, but also tries to produce the required amount of glucose from proteins.During this phase, the body tries to use protein, including muscle protein, as its primary source of energy;
- Ketosis, fat consumption.This stage occurs approximately on 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 fats finally become the main source of energy.
The keto diet can last 2 to 3 weeks depending on your goals.During the first week, the body processes reserves and adapts to a new diet, and only from the second week does ketosis begin, so if you plan to slightly reduce the volume and devote only a few days to it, the keto diet is not for you.In this case, it is best to consider a simpler, more common low-carb diet.It is very important to exit the keto diet correctly and gradually return to a normal diet, adding no more than 30 grams of carbohydrates per day.
Who is the keto diet suitable for and contraindicated for?
To function properly, the human body needs three main nutrients: proteins, fats and carbohydrates.
They are found in everyday foods and each fulfill their own function:
- Fats are a kind of hardwired barrier of internal organs, which also accumulates fats in force majeure;
- Protein is the main building material for muscles, joints and the entire body.Without it, you will never be able to build muscle and build a beautiful, sculpted body.These organic substances are vital for professional athletes and everyone leading an active lifestyle;
- Carbohydrates are the main source of energy.They are what give us vigor and vitality.
When entering the body in moderate and 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 being overweight.But if a person leads a sedentary lifestyle, regularly eats too much or chaotically, often indulges in fast food, confectionery and other sweets, it provokes an excess of fats and carbohydrates in the body, which gradually turn into subcutaneous fat.The keto diet will help you lose weight and “cleanse” your body of excess fat.It will appeal to people who have difficulty limiting themselves in 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 complete body examination.The keto diet can yield 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.
Pros and Cons of the Keto Diet
The benefits of the keto diet include rapid and effective weight loss.The number on the scale does not decrease because of fluid or muscle, but because of the breakdown of fat.During the keto diet, you don't have to fast or constantly count calories.Of course, it is necessary to regulate the amount of food consumed, but the keto diet is not about reducing calories, but about minimizing foods high in carbohydrates as much as possible.Thanks to the keto diet, you can get rid of fat while preserving your muscles.
The main disadvantage of the keto diet is its imbalance.Eliminating carbohydrates means reducing vitamins, beneficial microelements, as well as fiber, an essential element for cleaning the body and the proper functioning of the stomach.The lack of vitamins can be compensated for by drinking a vitamin complex at the end of the diet, but with fiber the situation is more complicated.Its deficiency can cause intestinal and kidney disorders, therefore during the diet it is recommended to consume fruits, vegetables and bran in small quantities to minimize 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 g.
Limiting carbohydrates has a detrimental effect on mental and physical abilities, reducing activity and concentration.This is particularly acute for people engaged in creative or mental activities.This period is often accompanied by increased fatigue, drowsiness and slight apathy.
What can and cannot be eaten on the keto diet?
The majority of your diet while on the keto diet should consist of protein foods:
- Meat (beef, veal, rabbit, poultry and even pork);
- Fish (notably herring, salmon, salmon, tuna);
- Seafood (mussels, shrimp, crabs, squid, etc.);
- Eggs (chicken and quail);
- Nuts (hazelnuts, almonds, pistachios);
- Skimmed milk 0.5 to 1.5% fat;
- Low-fat fermented milk products (cottage cheese, yogurt, kefir) without colors, flavors, fruit additives or sugar;
- A limited amount of low-starch vegetables, lettuce and unsweetened fruits (sour apples, oranges, grapefruit).
In order to create the right keto diet menu, it is important to know not only the permitted, but also strictly prohibited foods:
- Bread;
- Potato;
- Cereals;
- Bananas;
- Grapes;
- Sugar;
- Chocolate;
- Confectionery (pastry, cakes);
- All baked goods or homemade pastries.
From these two lists and by consulting 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 data from the energy table will be necessary to control carbohydrates.When drawing up the menu, you need to make sure that their quantity does not exceed the 50 g mark.per day.
Example menu
Breakfast.Two egg omelette with spinach, half a grapefruit, sugar-free tea.
Dinner.A lighter version of homemade Caesar salad.It should consist of green lettuce leaves and boiled chicken breast.You can season the salad with olive oil or lemon juice.You cannot add the usual croutons or sauce that are in the recipe.
Dinner.Trout steak cooked in foil.
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 so-called "pasture."Whereas in the keto diet everything is quite the opposite.Most fruits, vegetables and cereals are excluded from the diet and eggs, seafood, fish and meat, including fatty varieties, are introduced.