The keto diet: what it is, benefits, and who is it for

Hello dear reader!

Let me tell you in this article in detail what a keto diet is.

There is a huge variety of diets, and each of them helps to get rid of extra pounds (quickly or not - depends on the specific nutritional system and individual characteristics of the body). The keto diet is considered one of the most effective in terms of weight loss, because it allows you to maintain a feeling of fullness by burning fat as much as possible, while maintaining the necessary muscle mass. But is such a nutritional system suitable for everyone and what happens to the body during a keto diet?

Definition and features

The keto diet (or ketogenic) is a low-carb diet in which the body uses ketones (organic matter produced by the liver from fat) as energy fuel. The process of burning fat is triggered by the refusal of carbohydrate foods, which serve as a source of glucose. In this case, carbohydrates are replaced by "ketone bodies", the level of insulin in the body is noticeably reduced and the active burning of subcutaneous fat begins. This condition is called ketosis.

In a state of ketosis, the body uses ketone bodies as an energy source instead of glucose. Ketone bodies are made from fat and are a much more stable, sustainable source of energy than glucose, which is derived from carbohydrates.

Entering ketosis usually takes 3 days to a week. Once you enter ketosis, you will be using fat for energy, not carbohydrates. This is both the fat you eat and stored body fat.

You may be thinking, "But eating a lot of fat is bad!" The truth is that dozens of studies and meta-analyzes involving more than 900,000 people have come to the same conclusion: eating saturated and monounsaturated fats does not affect the risk of heart disease. Most fats are healthy and essential for our health. Fats (fatty acids) and protein (amino acids) are essential for survival. There is no such thing as essential carbohydrates.

Fat is the most efficient form of energy, and each gram contains more than double the energy found in grams of protein or carbohydrates.

A low-carb diet will help you lose weight more easily, feel full for longer, and enjoy a sustained boost of energy.

The keto diet is characterized by the following features:

• Replacing some sources of calories with others (in this case, carbohydrates for proteins). The amount of carbohydrate food in the diet of a losing weight should be minimal, 60 g per day will be enough (but you should not give up carbohydrates altogether).
• A diet consisting of lean meat, dairy products, and fresh or boiled vegetables.
• Avoiding foods high in sugar.
• Minimal fruit intake and no cereals in the diet.

Note! The keto diet should not be viewed as a diet high in protein and fat. It is necessary to consume a moderate amount of protein and fatty foods. Otherwise, you can reverse the process of ketosis (fat burning), getting the opposite result.

To whom suitable?

Despite its high effectiveness, the keto diet is not suitable for everyone. Such a food system should be followed by completely healthy people who have no contraindications (diabetes mellitus, diseases of the cardiovascular system, kidneys and gastrointestinal tract, as well as the period of pregnancy and breastfeeding).

The adaptation period of the ketogenic diet lasts on average 5-7 days, and is characterized by a decrease in vitality, a weak taste of acetone in the mouth and a deterioration in appetite. All of these signs mark the onset of ketosis.

What happens to the body

During the keto diet, the following happens to the body:

1. With a minimum intake of carbohydrates and, consequently, glucose, the liver begins to process the available fats into ketones, providing a person with a gradual and gentle process of losing weight.
2. Switching the body to burning fat instead of using carbohydrates provokes a condition that resembles the symptoms of a flu or a cold (dizziness, nausea, muscle discomfort, headache, sleep disturbance, etc.). In about a week, these symptoms will pass and the body will fully adapt to the new nutritional system.
3. Further, in the process of losing weight, cravings for sweets and appetite in general decrease, the quality of sleep improves, the level of energy rises and a person begins to actively get rid of accumulated fat deposits.
4. Thanks to ketosis, losing weight does not feel hungry and is saturated with those portions of food (mainly proteins and fats) that they consume during the day.
5. Fat folds begin to dissolve little by little and the relief of the muscles is drawn (especially when playing with sports). The body becomes fit and slender.

All of these factors combine to contribute to weight loss.

Benefits of the keto diet

The keto diet has the following benefits:

1. Losing excess weight in a relatively short time. Moreover, excess weight after refusal from this power system does not return, reliably fixing itself on the reached mark.
2. A constant feeling of fullness. Since the basis of the ketogenic nutrition system is made up of high-calorie foods (low-fat fish and meat, milk and dairy products, vegetables), the body is quickly saturated and a person does not think about food.
3. Serves as the prevention of diabetes. Diet foods can help lower blood sugar levels.
4. Suitable for people with epilepsy. Such a nutritional program helps to reduce the frequency of seizures during the disease, therefore it is recommended as a therapeutic nutrition for epileptics.
5. It has a positive effect on blood pressure and cholesterol levels. Hypertensive patients note the normalization of blood pressure and an improvement in overall well-being (due to a decrease in the "harmful" cholesterol in the blood).
6. Increases brain activity. Ketones produced by the liver increase energy levels in the body and improve concentration.
7. Improves the condition of the skin, giving it a radiant and well-groomed appearance.

The keto diet is an effective nutritional system that involves avoiding carbohydrates and consuming protein and fatty foods daily. As a result, the body begins to actively burn the accumulated fat deposits and the person loses weight. But before starting the diet, it is recommended to consult a therapist and undergo an examination to make sure there are no contraindications.

See you in the next articles!

Olga

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