Many people who control their weight have felt more than once from flour, sweets, potatoes and cereals in a short time, their weight drops quickly to 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 popular low-carb diet.But in addition to the sensational Kremlin diet and the Atkins diet, there is a more serious, 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 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 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 fats.The latter is triggered only when glycogen stores in the liver and muscle tissue are completely depleted within a few days.During lipolysis, fats are broken down into free fatty acids and glycerol, which are later converted into ketone bodies.The process of formation of ketone bodies is called Ketosis, the name of the diet.
Body adaptation to ketosis and diet duration
Unlike 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 around the second week does the burning of subcutaneous fat begin.
Preparation of the body for ketosis occurs 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.Within 12 hours, the body is able to process all the glucose and begins to draw glycogen reserves from the liver and muscles.This stage lasts about 1-2 days;
- Fat and protein consumption.This is the most difficult period, because by exhausting all reserves of carbohydrates, the body tries to produce not only fatty acids, but also the required amount of glucose from protein.During this phase, the body tries to use protein, including muscle protein, as its main source of energy;
- Ketosis, fat consumption.This stage occurs approximately on the 7th day of the diet.The body adapts to the absence of carbohydrates and the absence of ketosis.The breakdown of your own and dietary protein slows down, and fat eventually becomes the main source of energy.
A keto diet can last anywhere from 2 to 3 weeks, depending on your goals.In the first week, reserves are stored and adapted to a new diet, and Ketosis begins only from the second week, so if you plan to spend several days in a row, the Keto diet is not for you.In this case, it is better to consider a simpler and more general diet.It is very important to get off the keto diet properly and get off a normal diet by adding more than 30 grams of carbs per day.
Who is the keto diet and is it contraindicated?
The human body requires three basic nutrients to function properly: proteins, fats, and carbohydrates.
They are found in regular food and each has its own function:
- Fats are a kind of hard barrier of the internal organs, which collects fats for cases of force majeure;
- Proteins are the main building blocks of muscles, joints and the whole body.Without it, you'll never be able to pack on muscle and build a beautiful, sculpted body.These organic substances are important for professional athletes and all people who lead an active lifestyle;
- Carbohydrates are the main source of energy.They give us life and vitality.
It is equally useful and necessary when it enters the body in moderate, proportional amounts, proteins, fats and carbohydrates.Therefore, people who actively participate in sports and control their diet never have problems with gaining weight.But if a person leads a sedentary lifestyle, regularly eats or eats, is often exposed to fast food, sweets and other sweets, he gradually provokes excess fat and carbohydrates in the subcutaneous fat body.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 limit themselves in food and counting.It is also indispensable for athletes during the drying period.Before starting this diet, it is important to undergo a thorough body examination by a nutritionist.Keto diet can give materially positive results, but only if the person is healthy.
Keto diet is strictly prohibited for diabetics, pregnant women, people with diseased thyroid gland, as well as people with kidney, liver and gastrointestinal tract problems.
Advantages and disadvantages of the keto diet
Keto diet benefits 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 have to count calories fast or constantly.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.As a result of the keto diet, you can lose fat while maintaining muscle.
The main disadvantage of the keto diet is its imbalance.Elimination of carbohydrates means vitamins, useful microelements, as well as fiber - a necessary 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 the situation with fiber is more complicated.Its deficiency can cause intestinal and kidney disorders, so it is recommended to consume fruits, vegetables and bran during the diet to minimize the risks of developing serious diseases.The main thing is to exceed 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 or cannot be eaten on the KETO diet?
During the keto diet, the majority of your 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);
- Skim milk 0.5 -1.5% fat;
- Low-fat fermented milk products without dyes, flavors, fruit additives and sugar (cottage cheese, yogurt, kefir);
- Limited amounts of low-starch vegetables, lettuce and sweetened fruits (sour apples, oranges, grapefruits).
In order to create the right KETO diet menu, it is important to know only the foods that are allowed, but also strictly prohibited:
- Bread;
- Potatoes;
- Cereal grain;
- Banana;
- Grapes;
- Sugar;
- Chocolate;
- Confectionery (pastry, cakes);
- Any baked goods or homemade baked goods.
By checking the table of energy values of products based on these two lists, you can easily create a menu for a week, two weeks or more and stick to it.This energy table information is needed to manage carbohydrates.When writing the menu, you need to make sure that their amount does not exceed the 50G mark.per day.
Sample Menu
Breakfast.Omelet of two eggs with spinach, half a grapefruit, unsweetened tea.
Food.A light version of homemade salad.It should consist of green lettuce leaves and boiled chicken breasts.You can dress the salad with olive oil or lemon juice.You can not add the usual croutons or sauce in the recipe.
Food.Trout steak baked in foil.
Few people decide to try the Keto diet primarily because it breaks established stereotypes.Many people use the word "diet" to mean the transition to fatty foods, restrictions on meat and the so-called "pasture".When on a keto diet, everything is completely the opposite.Most of the fruits, vegetables and grains from the diet, eggs, seafood, fish and meat, including fat varieties are also applied.