Keto diet is a nutritional scheme that implies an almost complete rejection of carbohydrates in the diet. The mechanism of the keto diet is based on the fact that with the exclusion of carbohydrates, the level of glucose in the blood of a person decreases as much as possible, and the body goes into a ketogenic mode – in this case, free fatty acids and fat reserves become the main source of energy.
The main advantage of a keto diet is a quick loss of excess weight without constant control of calorie intake. Also, studies of effective weight loss diets show that a ketogenic diet shows the best result in the long term – that is, it can not only burn fat but also maintain a fit body shape for a long time.
However, the keto diet has several disadvantages and contraindications. Firstly, a ketogenic diet is prohibited for pregnant and lactating women, as well as for adolescents. Secondly, such a diet is not combined with taking medications for diabetes or high blood pressure. Thirdly, to avoid a lack of vitamins and minerals, it is necessary to include low-carb vegetables on the menu.
Types of Keto Diets
This is a low-carb and fat-rich diet. The whole article is devoted precisely to its classic version, in which the ideal ratio is: 75% fat, 20% protein and 5% carbohydrates.
Cyclic keto diet
In this case, the alternation is 5 days with a strict diet and 2 days of “cheat meal”, when it is allowed to consume 400-500 g of carbohydrates per day, which allows you to replenish glycogen reserves.
This option is most often used before or during increased and intense sports loads. This method of nutrition helps to accelerate the metabolism, burn off the remaining fat and gain lean muscle mass.
Target keto diet
This type of diet is suitable for professional athletes, most often it is used by bodybuilders. In this case, the consumption of carbohydrates is allowed for an hour and a half before the start of the workout. Target ketogenic diet allows you to replenish glycogen reserves, so as not to bring yourself to exhaustion, and at the same time not to get out of the state of ketosis.
Pros and cons of the keto diet
• There is no abrupt change in a regular diet and artificial calorie reduction, which usually leads to the fact that after losing weight, the weight returns, and sometimes increases;
• As a rule, stamina increases;
• Using a keto diet, you can lose weight in a short time. That is why it is often used by public people to prepare themselves for urgent filming;
• Low-carb diets are often preferred by people with metabolic syndrome, as they see excellent results and resolution of chronic diseases. Lowering carbohydrates to a ketogenic level of 25-50 grams per day helps lower insulin levels and keep them normal;
• It can help lose excess fat and improve overall health for people with type 2 diabetes.
• The most common side effects are the chance of constipation, moderate low blood sugar, or upset stomach;
• Much less often, low-carb diets can lead to kidney stones or high levels of acid in the body (acidosis);
• Other side effects may include “keto-flu,” which includes headache, chills, sometimes fever, weakness, irritability, and bad breath;
• When your body burns fat stores, it becomes a burden on the kidneys and also raises the level of ammonia in the blood;
• Poor diet and lack of balance. Since carbohydrate intake is minimized, there are significant restrictions on food intake;
• Many note that at first there was the general weakness of the body, lethargy, and drowsiness;
• Ketone bodies are enough toxic for the body, so it’s important not to seek professional advice from a nutritionist or doctor who will observe you during weight loss.
The list of products that are allowed while observing the keto diet is quite large. Different web pages offer almost the same foods. But the safest option is to consult a doctor. Discuss your menu and daily routine with a specialist.
There is an example of a one-day keto diet. You can pick up other products too.
• Breakfast: 2 eggs, 10 g butter, half avocado, coffee or tea without milk and sugar;
• Second breakfast: a portion of cottage cheese without sugar (15 g);
• Lunch: fish (120 g fillet) with broccoli and 6 cherry tomatoes, green tea;
• Snack: 1 jelly without sugar and berries;
• Dinner: chicken breast (120 g) with olive oil (10 ml) and mustard (10 ml). Salad: 3 large lettuce, 1 cucumber, half a lemon, and grated cheese.