Many people who control their weight have repeatedly noticed that by giving up flour, sweets, potatoes and cereals for a short time, their weight quickly drops by several kilograms.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 turns to fats and proteins.
Limiting carbohydrate-containing foods is the main principle of the well-known 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 nutrition system - the keto diet.
Keto diet, what is it?
Keto diet is a protein-fat diet with 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 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, while lipolysis is the process of breaking down fats.The latter occurs only 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 further converted into ketone bodies.The process of producing ketone bodies is called ketosis, hence the name of the diet itself.
Adaptation of the body to ketosis and the 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 feeding the reserves, and only near the second week, the burning of subcutaneous fat begins.
The body is prepared for ketosis in 4 stages:
- Total glucose consumption.During the first 12 hours after the last meal, the body uses glucose obtained from carbohydrates;
- Full use of glycogen.Within 12 hours, the body is able to process all the glucose and begins to remove glycogen reserves from the liver and muscles.This stage lasts about 1-2 days;
- Consumption of proteins and fats.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 around the 7th day of the diet.The body adapts to the lack of carbohydrates and ketosis begins.The breakdown of own and food proteins 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, the body processes reserves and adapts to the 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 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.
For whom is the keto diet indicated and contraindicated?
In order to function properly, the human body needs three basic nutrients: proteins, fats and carbohydrates.
They are found in common foods and each performs its own function:
- Fats are a kind of solid barrier of internal organs, which also collect fats due to force majeure circumstances;
- Proteins are the main building blocks of muscles, joints and the whole body.Without it, you will never be able to build muscle and have a beautiful, sculpted 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 the ones who give us energy and vitality.
Proteins, fats and carbohydrates are equally useful and necessary when administered in moderate, proportionate amounts.That is why people who are actively engaged in sports and control their diet, never have problems with excess weight.But if a person leads a sedentary lifestyle, eats regularly or eats chaotically, often eats fast food, confectionery and other sweets, it provokes an excess of fats and carbohydrates in the body, which gradually turn into subcutaneous fat.The keto diet will help you lose excess weight and "cleanse" the body of excess fat.It will appeal to people who find it difficult to restrict food and count calories.It is also indispensable for athletes during the drying period.Before starting this diet, it is important to consult a nutritionist and do a comprehensive body examination.Keto diet can bring tangible positive results, but only if the person is healthy.
The keto diet is strictly prohibited for diabetics, pregnant women, people with thyroid problems, as well as those with kidney, liver and gastrointestinal tract problems.
Advantages and disadvantages of the keto diet
Benefits of the keto diet include rapid and effective weight loss.The number on the scale decreases not because of fluid or muscle, but because of the breakdown of fat.There is no need to fast or constantly count calories on a keto diet.Of course, it is necessary to regulate the amount of food consumed, but the keto diet is not based on reducing calories, but on reducing food containing carbohydrates 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.Eliminating carbohydrates means reducing vitamins, useful microelements, 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 the situation is more complicated with fiber products.Its lack can lead to intestinal and kidney problems, so it is recommended to eat a small amount of fruits, vegetables and bran during the diet 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 bad effect on 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 can't you eat on a keto diet?
On a 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, shrimp, crab, 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, lettuce and sugar-free fruits (sour apples, oranges, grapefruit).
To create the right keto diet menu, it is important to know not only allowed, but also strictly prohibited foods:
- bread
- potato
- grain
- banana
- grapes
- sugar
- chocolate
- Confectionery (cakes, 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 follow it.This energy table data will be needed for carbohydrate control.When writing the menu, you should make sure that their quantity does not exceed the 50g mark.per day
Example menu
Breakfast.Two egg omelet with spinach, half a grapefruit, tea without sugar.
Dinner.A lighter version of homemade Caesar salad.It should consist of green salad leaves and boiled chicken breast.You can dress the salad with olive oil or lemon juice.You can not add regular croutons or sauce that are in the recipe.
Dinner.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 strict calorie counting, restriction of fatty foods, meat and the so-called "pasture".In the keto diet, everything is the opposite.Most fruits, vegetables and grains are excluded from the diet, and eggs, seafood, fish and meat, including fatty varieties, are included.