Keto diet is a diet that in practice has proven to be an effective treatment for weakening. It’s a diet rich in protein and fat, and poor in carbohydrates. In the following, read more about why this diet is effective and helps in attenuation.
What is a keto diet and how does it work?
The ketogenic diet is based on the principle of intake of larger amounts of fat and protein, and minimal intake of carbohydrates.
For our body to generate energy it needs “fuel”, and it uses fuel from carbohydrates. They break down into simple sugars in the body, of which the most important role is glucose. It is the simplest and most accessible source of energy. When you do not get enough carbohydrates in your body, it starts looking for some other source of energy to meet your needs. In the absence of glucose, the body begins to burn fat and use them as a “fuel”. When you bring the body to that state, you are actually in a state known as ketosis. And that’s the moment when the weight loss process begins!
Ketosis is a condition that occurs in the body as a consequence of a metabolic process called ketogenesis. During this process, the body generates energy from fatty acids that are mobilized from adipose tissue. Product of fatty acid gradient is a substance called acetyl-coenzyme A, which is also obtained when digestion of glucose. Acetyl-coenzyme A is the main molecule that participates in the process of generating energy in the body through cell respiration. The difference is that when dissolving a fatty acid, many molecules of acetyl-coenzyme A, which the body can not fully utilize to generate energy, are obtained. Excess unused molecules cluster together and form keto bodies.
The conclusion is that during ketogenic nutrition, since the body does not have sugars available to obtain energy, it requires an alternative and mobilization of fat from the fatty tissue begins and the weight loss process begins.
What are the symptoms of ketosis?
In the first days of starting a ketogenic diet, the body faces a state that is not natural at all. All this is thanks to the modern 21st century diet that abounds with a lot of carbohydrates and simple sugars with which we overload our body, which was not the case with our ancestors who were mostly fed by the game they were hunting.
The first symptoms of ketosis are not at all pleasant, especially in the first few days. But it’s a sign that your body starts to react. The most common symptoms are: headache, weakness and tiredness, thirst, metallic taste in the mouth, nausea and stomach pain. insomnia and frequent urination.
To reduce these symptoms when starting this type of diet, you must drink plenty of fluids, enter vitamins, minerals or make protein drinks that will give you energy and relieve the symptoms of ketosis. Most of these symptoms disappear after 2-3 days when the body adjusts to the condition.
Apart from the symptoms that are a major indicator of whether you are entering ketosis, measuring ketones in the urine is a more accurate method that will surely confirm whether you are in ketosis or not.
What does ketogenic nutrition involve?
The ketogenic diet means lowered carbohydrate intake from 20 to 50 g. daily. Specifically, in this diet carbohydrates are represented with only 5%, proteins with 20%, and fats as much as 75%.
Do you need to count calories while on this diet?
It is desirable to know how many calories you need to enter during the day, so you know how to combine fats and proteins.
The amount of protein you need to enter should be in proportion to your weight. It is proper to eat 1 g protein per 1 kg of weight. When you multiply this number of proteins by 4, you get the number of calories you need to import from the proteins. This is because 1 g of protein contains 4 calories.
The rest of the calories you need to import should be fats. To determine how many calories are right, you need to consume the total calorie intake throughout the day to increase the number of protein calories and share it with 9. That’s because 1 g of fat contains 9 calories.
The amount of carbohydrates should be below 50 g per day. This means that you need to limit the fruit input because the fruit contains a lot of sugars (a table with values for how much sugar is in the fruit), and for that account increase the intake of vegetables and green leafy vegetables (a table with nutritional values of the most commonly used vegetables) that is full of vitamins and minerals, and will keep you below the limit of 50 g carbohydrates per day.
What to eat when you are on a keto diet?
The ketogenic diet is simple, you should avoid ready-to-eat foods and foods, sugar, starch, pasta, and at the same time to look out for the intake of fruits.
The ketogenic diet includes the following products:
meat, fish and seafood – you can eat chicken, turkey, veal or pork, as well as all kinds of fish and seafood.
eggs – prepared in any way.
oils – sunflower, olive, coconut – these oils will help you prepare your food, and in this way you will also enter some of the fats that are needed in the diet.
vegetables – lettuce, cucumber, cauliflower, broccoli, broccoli, onions, roulas, peppers, tick and tomato.
nuts – walnuts, hazelnuts, almonds
seeds – flaxseed, sesame, chia seeds
Recipe: Protein salted muffins with 0 carbohydrates
Products to avoid:
Sugar in all shapes – avoid sweets, juices, cereals, pasta and cakes
starch – bread, potatoes, rice, beans, peas, lentils, beets, carrots
Fruits – pay attention to the intake of fruit because only one fruit can exceed the limit of 50 g.
What are the experiences with a keto diet?
If you follow the rules, you will have a positive experience with this diet. In the first week you will feel exhausted, because the body needs time to get used to the new condition. But in the first few days you lose the most pounds. Much of it will be water.
The first symptoms of ketogenic nutrition can scare you and discourage you. But these are quite normal symptoms. It is a major change in which the body must be adjusted. Frequent wetting is one of the ways in which the body begins to adapt, and it eliminates the excess fluid from the body.
This diet is originally developed for therapeutic purposes. Experience has shown that ketogenic nutrition is quite useful in treating and alleviating the symptoms of epilepsy, Alzheimer’s disease, diabetes, and even as an effective weapon against some types of cancer.
Are too fat or dietary protonins influencing the weight loss process?
Experience in a keto diet has shown that poor adherence to the rules can lead to the results being not as expected. These are some of the reasons for the failure of ketogenic diet:
you have too much expectations – at the beginning of this diet you will lose a lot of weight through the loss of excess fluid. Losing fatty deposits at first will be less visible and slower. If you are dealing with physical activity, you should keep in mind that the muscles also have their weight. The process of losing fatty deposits begins immediately, but this is not immediately apparent. You need to be patient and slowly to enjoy the results achieved.
you have not reduced enough carbohydrate intake – be careful and keep in mind that sugars are present in the vegetables that are allowed in this diet. Dial the food carefully and follow your body well.
you are taking too much nuts – these foods are allowed in this diet, but beware of them because they contain a lot of calories (a table with nutritive values of nuts).
Does ketogenic nutrition have bad consequences?
There are certain health conditions where the keto diet is not a diet of choice. It’s most common for you to have kidney problems. The kidneys have a role to remove the waste matter from our body. The number of keto bodies that must be ejected from the body in this diet is increased, so the kidneys have a lot of work to do.
It is most important during this diet that you follow your own body and the signs and symptoms your body sends you. If the diet makes you feel exhausted after the first few days, and the initial symptoms continue, consult a doctor if this diet is the right choice for you.
It is also very important before you start a diet to control your blood parameters, and follow it during the diet, in order not to endanger your own health.
Benefits of ketogenic nutrition
This diet, except for weight loss, is also used as a treatment for the treatment of many diseases. The major dietary supplements are:
low blood sugar levels
building muscle, but only if during a diet you also deal with physical activity
Like other diets in which you do not get the full range of nutritious foods, keto diet is not a long-term solution and should not be a lifestyle. It’s just the way to get the perfect weight. In order not to return your kilograms, practice more and slowly start to enter all the products in your daily diet. Avoid processed foods and sweets that, besides kilograms, have a negative effect on overall health.