The keto diet was originally intended to prevent disease, but is now used effectively for weight loss. Its essence lies in a sharp decrease in the amount of carbohydrates consumed, thereby depleting the energy obtained from the breakdown of body fat.
When planning a keto diet to combat obesity, it is important to find out who will be shown the proposed diet, whether there are any contraindications, how to compose a menu, and what results can be achieved.
Keto Diet - what is it?
The keto diet refers to a low-carb diet with an increased amount of fat in the diet, leading to a state of ketosis. When distributing nutrients in a daily diet, around 55% should be used for fats, 35% for proteins and only 10% for carbohydrates, and up to 8% should come from fiber.
This nutrient ratio is not typical of a traditional low-carb diet. However, the effect of its use is quite high. This is confirmed by the following video.
The innovative technique is used not only by amateurs, but also by professional athletes, including bodybuilders. For many, the keta diet has become a new way of life.
Diet Features
Originally, the diet characteristic of the keto diet was intended for patients undergoing rehabilitation after surgery. Later, the excellent results achieved were used in dietetics. After a keto diet, a person completely rejects all fast, most complex carbohydrates and caffeinated drinks. As a result, the body enters a state of stress known as ketosis and begins actively producing acetone.
In a state of ketosis, the body gets energy not from glucose, which comes with carbohydrates on a daily basis, but from the breakdown of fats. Lipids are converted into ketone bodies, fatty acids, which become the main source of energy. The production of ketone bodies only starts when there is a lack of glucose. This is the name of the molecules that are responsible for transporting energy.
A sharp decrease in carbohydrate intake leads to an increase in the rate of release of fatty acids from the body's reserves. Most acids go to the liver, where, after oxidation, they are converted to ketone bodies. This gives the body the energy it needs. Ketones easily cross the blood-brain barrier and ensure efficient brain function in the absence of glucose.
The state of ketosis can also be achieved with the help of fasting. However, a prolonged lack of micro and macro elements causes serious health problems. The ketogenic diet allows you to lose extra pounds without harming the body.
Basic principles of the ketogenic diet
The keto diet is considered a universal way to improve your health, it is recommended for oncology, epilepsy, helps get rid of subcutaneous fat, improves relief during sports. When compiling a diet, it is recommended to adhere to the following criteria:
- minimal consumption of carbohydrate-containing foods;
- Exclusion from the diet of sugar, sugary foods;
- compliance with the drinking regime;
- consumption of high quality fats;
- Entering a state of ketosis.
If the principles of ketogenic nutrition are observed, metabolic processes are reorganized. The body receives the energy it needs and unwanted fat reserves melt away. Due to the lack of carbohydrates in the diet, insulin surges are excluded and the process of weight loss is accelerated.
What results can be achieved
The methodology of the ketogenic diet is quite controversial. Its effectiveness is due to the following features:
- After the body enters a state of ketosis, the rate of transport of fats for later use in the form of energy increases significantly.
- the transformation of fats, proteins (gluconeogenesis) requires much more energy than the transformation of carbohydrates, respectively, daily calorie consumption increases;
- Despite the lack of carbohydrates in the diet, the feeling of fullness does not leave those who follow the keto diet.
If you follow the basic principles of diet design, it's easy to lose weight without feeling hungry all the time.
Types of Keto Diets
Experts distinguish three types of ketogenic diets:
- The classic diet is the most popular option, in which a diet is compiled according to standard principles. The menu contains the maximum amount of fat, medium-sized proteins and low carbohydrates. This option is relevant for those who lead a sedentary lifestyle and do not plan to increase the level of physical activity.
- Targeted – carbohydrates are consumed in strictly limited amounts at certain times of the day. Loading with carbohydrates is only allowed on training days to increase endurance, strength and replenish energy reserves.
- Cyclic – this type of diet is similar to alternating protein and carbohydrates. Carbohydrate loading is allowed only on days of high physical activity, with a busy work schedule and in other difficult situations. On stress days, the amount of carbohydrates should not exceed 7 g per kilogram of body weight, and the amount of fat is reduced by increasing the amount of protein feed.
Cyclical nutrition is recommended for professional athletes, people who work with high mental and physical stress, in periods of illness, with a heavy workload.
When choosing a form of nutrition, you should start with the classic variant and switch to targeted, cyclical forms at certain times.
Indications for the keto diet
Ketogenic nutrition is relevant for everyone who wants to reduce weight or adjust body weight without additional physical exertion, without strength training, muscle building relief. The easiest way to maintain such a diet is for lovers of fatty foods, since after adjusting the diet they do not feel any discomfort.
The technique is especially popular among athletes with a large number of aerobic loads, if necessary, large repetition of exercises with low weight. Because of the lack of glycogen, strength training becomes difficult.