Many people who control their weight have noticed more than once that by giving up flour, sweets, potatoes and cereals for a short time, their weight quickly decreases by several kilograms.This is due to the rapid restriction of carbohydrates.Not receiving the usual daily amount of glucose, the body begins to look for other sources of energy and turns to fats and proteins.
Limiting carbohydrate foods is a key principle of the famous low-carb diet.But in addition to the sensational Kremlin diet and the Atkins diet, there is another nutritional system that is stricter, but at the same time more effective - 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, 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 only activated 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 glycerol, which are then converted into ketone bodies.The process of forming ketone bodies is called ketosis, hence the name of the diet.
The body's adaptation to ketosis and fasting periods
Unlike regular low-carb diets, 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 process of burning subcutaneous fat begin.
Preparing the body for ketosis occurs in 4 stages:
- Total glucose consumed.During the first 12 hours after the last meal, the body uses glucose obtained from carbohydrates;
- Complete glycogen consumption.In 12 hours, the body can process all the glucose and begins to take up glycogen stores from the liver and muscles.This stage lasts about 1-2 days;
- Consume fats and proteins.This is the most difficult stage, because after exhausting all carbohydrate reserves, the body not only begins to process fatty acids, but also tries to produce the necessary amount of glucose from proteins.During this phase, the body tries to use protein, including muscle protein, as its main source of energy;
- Ketosis, fat consumption.This phase occurs around day 7 of the diet.The body adapts to the lack of carbohydrates and the ketosis process begins.The breakdown of protein in your food slows down and fat eventually becomes 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 its reserves and adjusts to the new diet, and only from the second week does ketosis begin, so if you plan to slightly lose weight and spend only a few days on it, then 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 gradually return to a normal diet, adding no more than 30 grams of carbohydrates per day.
Who is the keto diet indicated and contraindicated for?
To function normally, the human body needs three main nutrients: proteins, fats and carbohydrates.
They are found in common foods and each performs its own function:
- Fat is a type of hard barrier for internal organs, and is also fat that accumulates in force majeure cases;
- Protein is the main building material for muscles, joints and the entire body.Without it, you will never be able to strengthen your muscles and get a beautifully sculpted body.These organic substances are important for professional athletes and all people with an active lifestyle;
- Carbohydrates are the main source of energy.They are the ones who give us vitality and vitality.
When entering the body in moderate, balanced quantities, proteins, fats and carbohydrates are equally useful and necessary.This is why people who actively participate in sports and control their diet never have problems with being overweight.But if a person leads a sedentary lifestyle, often overeats or eats chaotically, and often enjoys fast food, candy and other sweets, that person will stimulate the body to have an excess of fat and carbohydrates, gradually converting 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 have difficulty restricting their eating and counting calories.It is also indispensable for athletes during drying periods.Before starting this diet, it is important to consult a nutritionist and undergo a complete physical examination.The keto diet can yield clear positive results but only if the person is healthy.
The keto diet is strictly prohibited for diabetics, pregnant women, people with thyroid disease as well as people with kidney, liver and gastrointestinal problems.
Pros and cons of the keto diet
Benefits of the keto diet include quick and effective weight loss.The decrease in the number on the scale is not due to fluid or muscle but due to the breakdown of fat.On the keto diet, you don't need 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 cutting calories but on minimizing carbohydrate foods as much as possible.Thanks to the keto diet, you can get rid of fat while maintaining muscle.
The main disadvantage of the keto diet is imbalance.Eliminating carbohydrates means reducing vitamins, beneficial trace elements as well as fiber - indispensable components for cleansing the body and normal functioning of the stomach.The lack of vitamins can be compensated for by taking vitamin complexes 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 consumed per day does not exceed 50 g.
Carbohydrate restriction has a negative effect on mental and physical abilities, reducing activity and concentration.This is especially serious for people engaged in creative or intellectual activities.This stage is often accompanied by milder fatigue, drowsiness, and lethargy.
What can and cannot be eaten on the keto diet?
The majority of your diet on the keto diet should consist of protein-rich foods:
- Meat (beef, veal, rabbit, poultry and even pork);
- Fish (especially herring, salmon, trout, tuna);
- Seafood (mussels, shrimp, crab, squid...);
- Eggs (chicken and quail);
- Nuts (hazelnuts, almonds, pistachios);
- Skim milk 0.5 -1.5% fat;
- low-fat fermented milk products (cheese, yogurt, kefir) without dyes, flavors, fruit additives and sugar;
- Limited amounts of low-starch vegetables, lettuce, and unsweetened fruit (sour apples, oranges, grapefruit).
To build a suitable keto diet menu, it is important to know not only what foods are allowed, but also what foods are strictly prohibited:
- Bread;
- Potato;
- Cereal;
- Banana;
- Grape;
- Road;
- Chocolate;
- Confectionery (cakes, cakes);
- Any homemade baked goods or baked goods.
Based on these two lists and checking the energy value table of the products, you can easily create a menu for a week, two weeks or more and stick to it.These energy panel data will be needed for carbohydrate control.When writing a menu, you need to make sure their quantity does not exceed the 50g mark.everyday.
Sample menu
Breakfast.Omelet with two eggs with spinach, half a grapefruit, unsweetened tea.
Dinner.A light version of homemade Caesar salad.It should include 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 sauces included in the recipe.
Dinner.Grilled salmon steak 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, limiting fatty foods and meat, and turning to so-called “pastures.”While on the keto diet everything is exactly the opposite.Most fruits, vegetables and grains are eliminated from the diet and are included in eggs, seafood, fish and meat, including fatty varieties.