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 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 fat and proteins.
Limitation of carbohydrate foods is the main principle of the famous low-carb diet.But besides the sensational Kremlin diet and the Atkins diet, there is another more strict, 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 preserve muscle mass.The main goal of the keto diet is to force the body to rapidly 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, fats are broken down into free fatty acids and glycerol, which are subsequently converted into ketones.The process of forming ketone bodies is called ketosis, hence the name of the diet itself.
Body adaptation to ketosis and the duration of the diet
In contrast to 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.
Preparing the body for ketosis occurs in 4 phases:
- Total glucose consumption.During the first 12 hours after your last meal, the body uses glucose from carbohydrates;
- Complete glycogen use.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 approx.1-2 days;
- Fat and protein consumption.This is the most difficult period, because after exhausting all reserves of carbohydrates, 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 consumption.This stage occurs on approximately the 7th day of the diet.The body adapts to the lack of carbohydrates and ketosis begins.The breakdown of your own and food protein 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 leave the keto diet correctly and gradually return to a normal diet, in which no more than 30 grams of carbohydrates are added per day.
Who is the keto diet indicated and contraindicated for?
To function properly, the human body requires three main nutrients: proteins, fats and carbohydrates.
They are found in ordinary food and each perform their own function:
- Fats are a kind of hard-wired barrier of internal organs, which also accumulate fat under force majeure conditions;
- Proteins are the most important building material for muscles, joints and the whole body.Without it, you will never be able to pump up muscle and build a beautiful, sculpted body.These organic substances are essential for professional athletes and all people who lead an active lifestyle;
- Carbohydrates are the main source of energy.They are what give us strength and vitality.
When entering the body in moderate, proportional amounts, 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 a sedentary lifestyle, regularly overeats or eats chaotically, often indulges in fast food, confectionery and other sweets, he provokes 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 fat.It will appeal to people who find it difficult to restrict themselves in food and count calories.It is also indispensable for athletes during the dry season.Before starting this diet, it is important to consult a nutritionist and undergo a comprehensive examination of the body.The keto diet can produce 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.
Pros and cons of the keto diet
The benefits of the keto diet include fast 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.It is of course 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, beneficial microelements as well as fiber - an indispensable component for cleansing the body and the 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 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 developing serious diseases.The most important thing is not to overdo it and make sure that the amount of carbohydrates consumed per day does not exceed 50 g.
Restricting carbohydrates has a bad effect on mental and physical abilities, reducing activity and concentration.This is especially acute for people involved 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 (clams, shrimps, crabs, 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 dyes, flavors, fruit additives and sugar;
- A limited amount of low-starch vegetables, salad and unsweetened fruit (sour apples, oranges, grapefruits).
To create the correct keto diet menu, it is important to know not only the allowed, but also strictly prohibited foods:
- Bread;
- Potato;
- Cereal products;
- Bananas;
- Grape;
- Sugar;
- Chocolate;
- Confectionery (pastries, cakes);
- Any baked goods or homemade baked goods.
Based on these two lists and checking the table of energy values of 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, make sure their quantity does not exceed the 50g mark.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 must consist of green salad leaves and boiled chicken breast.You can decorate the salad with olive oil or lemon juice.You cannot add the usual croutons or sauce that is in the recipe.
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 so-called "pasture".Whereas in the keto diet, everything is the opposite.Most fruits, vegetables and grains are excluded from the diet, and eggs, shellfish, fish and meat, including fatty varieties, are introduced.