The keto diet is gaining momentum every day. A new version of the low-carb diet is luring millions of people with the opportunity to lose pounds without giving up greasy foods. Before making any changes to your diet, you should take a good look at how the keto diet works.
What is the principle of the keto diet?
The principle of the keto diet is to change the ratio of fats/proteins/carbs in the diet. The diet consists of 80% fat, 15% protein, and 5% carbohydrates. This puts the body in a state of ketosis. When you stop eating carbohydrates, your body becomes stressed. It starts producing ketones, which it uses for energy. Excess fat is used for life support, not as food energy. You can enter a state of ketosis within 2 days of changing your diet. Nutritionists recommend reducing the number of carbohydrates to 20 grams per day to speed up the transition to fat burning. According to the rules of the keto diet, you are allowed to consume 1.5 grams of protein per kilogram of body weight per day.
Duration of the keto diet
You can do the keto diet for months. In the classic diet variant, the diet is changed for 3 months. Due to the lack of fruit, legumes, grains, and protein products, the human body loses its immune properties, which is why doctors advise against extending the keto diet. If you feel unwell or have stomach problems, you should stop the diet.
The results of the keto diet
It’s impossible to give an exact answer to the question of how much weight you can lose on a keto diet. Everyone’s body reacts differently to a new diet. There is a law: the higher the starting weight, the more weight you can lose. So, if you weigh 60-70 kg, you can lose 2-5 kg, taller people 5-10 kg. The first results can be seen after a week of dieting. Do not forget! The numbers on the scale are a convention. The main guide to building a beautiful figure should be the reflection in the mirror.
Who is the keto diet suitable for?
The keto diet is an unusual diet. Nutritionists recommend switching to them if you are already familiar with the principles of proper and low-carbohydrate nutrition. This allows you to feel your body better and not exceed the allowable amount of calories. The ketogenic diet has been shown to reduce the risk of cancer and neurological diseases. Increasing the percentage of fat helps reduce headaches. Eating fewer carbohydrates reduces the risk of developing Parkinson’s and Alzheimer’s. Stay away from the keto diet:
- Pregnant women;
- patients with diabetes;
- who have kidney and liver problems;
- people suffering from pancreatitis;
- People with disorders of lipid metabolism.
- The keto diet can be a life-saving weight-loss method for those who cannot imagine life without a hearty meal. Healthy fats saturate the body and prevent hunger pangs. Interesting keto recipes allow you to indulge yourself with new dishes every day. With such a diet, you will no longer want to resort to harmful snacks!