The keto diet or ketogenic diet is a diet low in carbohydrates and high in fat. The concept of weight loss on the keto diet relies on the deficiency of glucose that is normally used as body fuel. Reducing carbohydrates to 50 g/day produces energy hunger and forces the brain to find alternative energy sources. The ketone bodies are the new type of fuel. They are synthesized in the liver from the eaten fat and the fatty tissue of the body.
Thus, in 3-4 days, the body gets into a state of ketosis and uses the ketones for energy needs. In addition to the keto diet, Lasta meal planning app helps you plan your plate for any type of meal or diet.
Different Types and Benefits of Ketogenic Diets
Keto diet helps lower blood sugar, increase insulin sensitivity, improve well-being and lose weight.
Types of keto diets:
1. Standard: (20% – proteins; 75% fats; 5%-carbs)
Suitable diet for beginners for weight loss and improving physical & mental performance.
2. Cyclical:
Five days on a standard keto alternates with two days on a high-carbohydrate diet (60-70% of carbs).
3. Targeted:
Suitable for those who train harder; during training periods, the % of carbs increased.
4. With high protein content (35%):
For those who want to lose weight while maintaining the muscles of the body.
Cyclic and target options are recommended for athletes and bodybuilders.
Can Ketogenic Diets Aid in Weight Loss?
No diet alone has a long-term weight loss effect and can be harmful to health. Scientists confirm that the keto diet is 2.2 times more effective for losing weight than other low-fat or low-carb diets. Weight loss will be followed by:
- rise in the amount of protein proportion in the diet;
- decreased appetite;
- changes in eating habits;
- obtaining energy from fats instead of glucose;
- fast fat burning;
- metabolism changes due to increased insulin sensitivity.
The other benefit of the ketogenic diet is that it works well in the short term. So it’s suitable for those who expect short-term weight loss.
Can Intermittent Fasting and Keto Be Combined?
The keto diet fits perfectly into intermittent fasting. It is suitable for the following types:
- 16/8 method: you skip meals and limit the eating period to 8 hours.
- you do NOT eat anything for 24 hours once or twice a week;
- 2 days a week (NOT IN A ROW) you consume only 500-600 calories a day, other days you should eat according to the rules.
Nutritionists recommend people distribute meals on a keto diet at their convenience.
On the contrary, you should be careful with a restricted diet and consult a doctor.
What to Eat and Avoid on a Keto Diet?
The most meaningful thing in the keto diet is eating only natural, organic animal and vegetable fats.
The food pyramid is built of: fish, meat, seafood, poultry, eggs, butter, vegetable oils, olives, low-carbohydrate vegetables (lettuce, tomatoes, zucchini, etc.), cheeses, berries, avocados, nut milk, nuts, and seeds.
You can eat moderately: whole milk, yogurt, and kefir, mushrooms, spices, dark chocolate, dry wine, coffee without sugar.
Prohibited products include sugar, sugar substitutes, any sweets, cereals, pasta, pastries, legumes, fruits, dried fruits, sweet vegetables (potatoes, corn, etc.), sweet soft drinks, fruit and vegetable juices, sauces, flavored yogurts, smoothies, alcohol.
Conclusion
- The body receives energy from ketones instead of glucose. In a short period, this diet can be proper for improving carbohydrate metabolism, rapid weight loss.
- Keto doesn’t require constant calorie counting, creates a feeling of satiety, accelerates the process of burning fat, and prevents its formation.
- Natural animal and plant foods are essential for keto.
- So, like any diet, keto is a style of eating that requires medical supervision and a balanced approach.
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