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 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 other sources of energy and switches to fats and proteins.
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 food 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 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 fats.The latter is triggered only when 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 subsequently 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 duration of the diet
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 closer to the second week, the burning of subcutaneous fat begins.
The preparation of the body for ketosis takes place in 4 stages:
- Total glucose consumption.During the first 12 hours after your last meal, the body uses glucose derived from carbohydrates;
- Complete glycogen consumption.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 approximately 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 proteins.In this phase, the body tries to use protein, including muscle protein, as the main source of energy;
- Ketosis, fat consumption.This stage occurs approximately on day 7 of the diet.The body adapts to the lack of carbohydrates and begins ketosis.The breakdown of your own and food proteins slows down and fat finally becomes the main source of energy.
The keto diet can last anywhere from 2 to 3 weeks depending on your goals.During the first week, the body processes reserves and adjusts to a new diet, and only from the second week ketosis begins, so if you plan to slightly reduce the volume 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 properly and return to a normal diet gradually, adding no more than 30 grams of carbohydrates per day.
For whom is the keto diet indicated and contraindicated?
To function properly, the human body needs three basic nutrients: proteins, fats and carbohydrates.
They are found in ordinary food and each fulfills its function:
- Fat is a kind of strong barrier of the internal organs, which also accumulates fat for force majeure;
- Proteins are the main building material for muscles, joints and the whole body.Without it, you will never be able to pump up muscles and build a beautiful, sculpted body.These organic substances are vital for professional athletes and all people leading an active lifestyle;
- Carbohydrates are the main source of energy.They are the ones who give us strength and vitality.
Proteins, fats and carbohydrates in moderate, proportionate amounts are equally useful and necessary.That is why people who actively exercise and control their diet never have problems with excess weight.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 fats and carbohydrates in the body, which gradually transform into subcutaneous fat.The keto diet will help you lose extra pounds and "cleanse" your body of excess fat.It will appeal to people who have a hard time restricting themselves in food and counting calories.It is also indispensable 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 give 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.
Advantages and disadvantages of the keto diet
The benefits of the keto diet include rapid and effective weight loss.The number of the scale decreases not because of fluids or muscles, but because of the breakdown of fat.During the keto diet, you don't need to starve or constantly count calories.Of course, it is necessary to regulate the amount of food consumed, but the keto diet is not based on reducing 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 drawback of the keto diet is its imbalance.Eliminating carbohydrates means reducing vitamins, useful trace elements, as well as fiber - an indispensable component for cleansing the body and 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 in the work of the intestines and kidneys, so during the diet it is recommended to consume fruits, vegetables and bran in small quantities in order to minimize the risks of developing 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.
Carbohydrate restriction adversely affects mental and physical abilities, reduces activity and concentration.This is especially acute for people engaged 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 (mussels, shrimps, crabs, squid, etc.);
- Eggs (chicken and quail);
- Nuts (hazelnuts, almonds, pistachios);
- Skimmed milk 0.5 -1.5% fat content;
- Low-fat fermented dairy products (cottage cheese, yogurt, kefir) without dyes, flavors, fruit additives and sugar;
- A limited amount of low-starch vegetables, lettuce and unsweetened fruits (pickled apples, oranges, grapefruits).
In order to make the right menu for a keto diet, it is important to know not only the allowed, but also the strictly prohibited foods:
- bread;
- potatoes;
- cereals;
- bananas;
- grapes;
- sugar;
- Chocolate;
- Confectionery (confectionery, cakes);
- Any baked goods or homemade baked goods.
Based on these two lists and checking the energy table 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 needed to control carbohydrates.When making the menu, you must make sure that their quantity does not exceed the limit of 50 g.per day.
Sample menu
breakfast.Omelet of two eggs with spinach, half a grapefruit, tea without sugar.
Dinner.A light version of a homemade Caesar salad.It should consist of green lettuce leaves and cooked chicken breast.You can pour olive oil or lemon juice over the salad.You can't add the usual croutons or sauce that are in the recipe.
Dinner.Trout steak baked in foil.
Few people decide to try the keto diet, mostly because it breaks established stereotypes.Many people use the word "diet" to mean strict calorie counting, restrictions on fatty foods, meat and transition to so-called "pastures".Whereas with 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.