Many people who control their weight have seen more than once that by briefly giving up flour, sweets, potatoes and grains, 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 energy sources and turns to fat and protein.
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 nutritional 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 only triggered when the glycogen stores in the liver and muscle tissue are completely depleted, usually within a few days.During lipolysis, fat is 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 regular low-carb diets, the keto diet is longer and more systematic.In the first week, the body adapts to the change by eating reserves, and only closer to the second week is the burning of subcutaneous fat begins.
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 utilization of glycogen.Within 12 hours, the body successfully processes all the glucose and begins to draw glycogen reserves from the liver and muscles.This phase lasts about 1-2 days;
- Fat and protein consumption.This is the most difficult period, because having exhausted all carbohydrate reserves, the body begins to process not only fatty acids, but also tries to produce the necessary amount of glucose from protein.In this phase, the body tries to use protein, including muscle protein, as the main source of energy;
- Ketosis, fat utilization.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 protein and food slows down and fat eventually 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 the new diet, and only from the second week, ketosis begins, so if you plan to slightly reduce the amount 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 regular diet gradually, adding no more than 30 grams of carbohydrates per day.
Who is the keto diet indicated and contraindicated?
To function properly, the human body needs three main nutrients: protein, fat and carbohydrates.
They are found in common foods and each performs its own function:
- Fat is a kind of hard internal organ barrier, which also collects fat for majeure conditions;
- Protein is the main building block for muscles, joints and the rest of the body.Without it, you will not be able to pump muscles and build a beautiful and sculpted body.These organic ingredients are important for professional athletes and everyone who leads an active lifestyle;
- Carbohydrates are the main source of energy.They are the people who give us enthusiasm and vitality.
When entering the body in moderate, proportionate quantities, proteins, fats and carbohydrates are equally useful and necessary.This is why people who are actively involved in sports and control their diet never have problems with being overweight.But if a person leads an inactive lifestyle, regularly eats more or eats cheotically, often indulges in fast food, sweets and other sweets, he creates an excess of fat and carbohydrates in the body, which gradually turns into subcutaneous fat.The Keto Diet will help you lose excess weight and "cleanse" your body of excess.It will appeal to people who find it difficult to limit themselves in food and count calories.It is also very necessary 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 provide significant 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 with problems with the kidneys, liver and gastrointestinal tract.
Pros and Cons of the Keto Diet
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 fat breakdown.During the keto diet, you don't need to fast or constantly count calories.Of course, it is necessary to control the amount of food consumed, but the keto diet is not based on cutting calories, but to minimize 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 - components that are very necessary for cleaning the body and proper functioning of the stomach.Vitamin deficiency 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 intestinal and kidney disorders, so 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 make sure that the amount of carbohydrates used per day does not exceed 50 g.
Limiting carbohydrates has adverse effects on mental and physical abilities, reducing activity and concentration.This is especially bad for people involved in creative or mental activities.This period is often accompanied by increased fatigue, drowsiness and 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, chicken and even pork);
- Fish (especially herring, salmon, salmon, tuna);
- Seafood (mussels, shrimp, crab, squid, etc.);
- Eggs (chicken and quail);
- Nuts (hazelnuts, almonds, pistachios);
- Skim milk 0.5 -1.5% fat;
- Low-fat fermented milk products (cottage cheese, yogurt, kefir) without dyes, flavors, fruit additives and sugar;
- A large number of low-fat vegetables, salads and fruits without sugar (sour apples, oranges, grapefruits).
To create the right keto diet menu, it is important to know not only what is allowed, but also what foods are completely prohibited:
- Bread;
- Potatoes;
- Cereals;
- Bananas;
- Grapes;
- Sugar;
- Chocolate;
- Confectionery (pastry, cake);
- Any baked goods or homemade baked goods.
Based on these two lists and checking the energy value table of the products, you can create a menu for a week, two weeks or more and stick to it.This energy table data is needed to control carbohydrates.When writing the menu, you need to make sure that their quantity does not exceed the 50g mark.a day
Sample Menu
breakfastTwo-egg omelet with spinach, half a grapefruit, unsweetened tea.
Have dinner.A light 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 regular croutons or the sauce that is in the recipe.
Have dinner.Trout steak baked 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 the so-called "pasture."Although 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.