Many people who control their weight have noticed more than once that their weight quickly drops by a few kilograms as a result of briefly abstaining from flour, sweets, potatoes and cereals.This is due to the rapid restriction of carbohydrates.Without the usual daily dose of glucose, the body begins to look for other sources of energy and switch to fats and proteins.
Limiting carbohydrate-containing 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 almost no carbohydrates.This is one of the few diets of our time 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 breakdown of carbohydrates, lipolysis is the breakdown of fats.The latter is only triggered 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 glycerin, which are then converted into ketone bodies.The process of forming ketone bodies is called ketosis, hence the name of the diet itself.
Body adaptation to ketosis and diet duration
Unlike a regular low-carb diet, the keto diet is longer and more systematic.In the first week, the body adapts to the changes by eating reserves, and only shortly before the second week does the burning of subcutaneous fat begin.
Preparing the body for ketosis takes place in 4 phases:
- Total glucose consumption.In the first 12 hours after the last meal, the body uses glucose derived from carbohydrates;
- Complete glycogen consumption.Within 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 time, because after all carbohydrate reserves are exhausted, the body begins not only to process fatty acids, but also tries to produce the required amount of glucose from protein.During this phase, the body attempts to use proteins, including muscle proteins, as its main source of energy;
- Ketosis, fat consumption.This stage occurs around day 7 of the diet.The body adjusts to the lack of carbohydrates and ketosis begins.The breakdown of your own and dietary protein slows down and fat eventually becomes the main source of energy.
The keto diet can last 2 to 3 weeks depending on your goals.In the first week, the body processes reserves and adjusts to a new diet.Ketosis only begins in the second week.So if you plan to cut back a bit and only do it for a few days, the keto diet is not for you.In this case, it is better to think about a simpler and more common low-carb diet.It is very important to exit the keto diet correctly and gradually return to a normal diet, consuming no more than 30 grams of carbohydrates per day.
For whom is the keto diet indicated and contraindicated?
To function properly, the human body requires three main nutrients: proteins, fats and carbohydrates.
They are found in normal food and each fulfill their own function:
- Fats are a kind of hard-wired barrier of internal organs, which accumulates fats even during force majeure;
- Proteins are 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, shapely body.These organic substances are vital 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 proteins, fats and carbohydrates enter the body in moderate, proportional amounts, they are equally useful and necessary.That is why people who actively exercise and control their diet never have problems with being overweight.But if a person leads a sedentary lifestyle, regularly overeats or eats chaotically, often indulging in fast food, confectionery and other sweets, this leads to an excess of fats and carbohydrates in the body, which are gradually converted 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 when eating and counting calories.It is also essential 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 provide noticeable positive results, but only if the person is healthy.
The keto diet is strictly prohibited for diabetics, pregnant women, people with thyroid disease, and those with kidney, liver and gastrointestinal problems.
Advantages and disadvantages of the keto diet
The benefits of the keto diet include rapid and effective weight loss.The number on the scale goes down not because of fluid or muscle, but because of fat loss.While on 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 based on calorie restriction, but on minimizing carbohydrate-containing foods as much as possible.The keto diet allows you to lose fat while maintaining muscle.
The main disadvantage of the keto diet is its imbalance.Abstaining from carbohydrates means reducing vitamins, useful microelements and fiber - an indispensable component for cleansing the body and the proper functioning of the stomach.The lack of vitamins can be compensated for by taking a vitamin complex at the end of the diet, but the situation is more complicated with fiber.Its deficiency can lead to disruption of intestinal and kidney function.Therefore, it is recommended to consume fruits, vegetables and bran in small quantities during the diet to minimize the risk of 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.
Restricting carbohydrate intake negatively affects mental and physical abilities and reduces activity and concentration.This is particularly acute for people who engage in creative or intellectual activities.This period is often accompanied by increased fatigue, sleepiness and mild apathy.
What can and cannot be eaten on the keto diet?
The majority of your diet on 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 fruits (sour apples, oranges, grapefruits).
In order to compose the right keto diet menu, it is important to know not only the allowed foods, but also strictly forbidden ones:
- Bread;
- Potato;
- Grain;
- bananas;
- Grape;
- Sugar;
- Chocolate;
- confectionery (pastries, cakes);
- Any baked goods or homemade baked goods.
Based on these two lists and checking the energy value table of products, you can easily create a menu for a week, two weeks or longer and stick to it.This energy table data is needed to control carbohydrates.When writing the menu, it is important to ensure that the quantity does not exceed 50 g.per day.
Sample menu
Breakfast.Omelette made from two eggs with spinach, half a grapefruit, tea without sugar.
Dinner.A light version of 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 cannot add the usual croutons or sauce that are included in the recipe.
Dinner.Trout steak baked in foil.
Few people choose the keto diet, primarily because it breaks established stereotypes.Many people use the word “diet” in the sense of strict calorie counting, restrictions on fatty foods, meat and the transition to the so-called “pasture”.While on the keto diet everything is exactly the opposite.Most fruits, vegetables and grains are excluded from the diet and eggs, seafood, fish and meat, including fatty varieties, are introduced.