All about the keto diet: how it works and how to lose weight
The ketogenic diet known as the keto diet is a low-carb diet that promises fast weight loss. Ketosis is a diet based on a biochemical principle that controls the functioning of our body.
It is a strict diet that must be observed and dictated only by specialized doctors. It is not a do-it-yourself diet because it modifies the processes of our body. The diet is usually carried out for 21 days, followed by a rest period. Let’s find out everything about the keto diet, how it works, if it works and what are the contraindications.
What is the ketogenic diet
This dietary regime provides for the drastic reduction of carbohydrates and an increase in proteins and fats.
This diet commonly uses for weight loss. However, we highlight that it is not any self-powered food. This diet is difficult to follow, and it should take on expert advice.
A ketogenic diet means a diet that produces ketones.
The ketogenic diet base on the drastic reduction of carbohydrates in the diet. But why? Carbohydrates are the energy source of the cells to carry out any activity. If this energy is lacking, the body needs to find a substitute. With this diet, it will push to use fat as a source of energy. This process is called ketosis and leads to the formation of molecules called ketone bodies. Ketosis reach after a couple of days of a restrictive diet with only 20-50 grams of carbohydrates consumed per day.
To carry out all daily activities, our body metabolizes glides such as carbohydrates and sugars- which found in the blood. If we deprive the body of these two elements, it will look for its stores in the body in the form of fats.
Ketosis is a process that pushes the body to burn excess fat because it no longer seeks out carbohydrates and sugars. Achieving ketosis and keeping it unchanged without causing damage is not easy and must be followed by the doctor.
Are we in ketosis? The first symptoms
After a couple of days, ketosis should begin.
Some tests need to understand if the body has entered the state of ketosis. Such as using blood ketones or respiratory meters, unique strips or blood tests or a urine test.
There are also clear signs that can reveal that you are in ketosis:
- Dry mouth and feeling of thirst
- Increased diuresis
- Acetone breathe or sweat due to the presence of acetone
Various low carb diets
The ketogenic diet uses to shed extra pounds: it only affects fat mass and can achieve good results in a short time.
The keto diet has different methods which can distinguish in:
- High protein ketogenic drugs or the Atkins diet.
- Normoprotein ketogenic or VLCKD diet used in cases of obesity
- Normo- hypocaloric ketogenic which is not used to lose weight but for the treatment of drug-resistant epilepsy
Ketogenic diet: how to get to ketosis
The ketogenic diet is a nutritional scheme that can summarize as follows :
- Low in calories
- Low percentage and absolute carbohydrate content (low carb diet)
- High in protein content
- With a high percentage of lipids
For the keto diet to work, we must first induce ketosis: how?
The first step is to reduce the source of carbohydrates. Such as bread, pasta, potatoes and sugar-based products. But, dairy foods, fruits, oranges and red fruits and vegetables can reduce from the daily diet.
Only meat, eggs and fish allow in the ketogenic diet. Dietary supplements based on vitamins and Omega 3 can add.
Need to drink a lot of water, at least two litres a day.
The classic food pyramid is completely overturned! Many proteins, few portions of cereal and tubers.
You can get ketosis by respecting the diet imposed by dieticians. You will never get it wrong. For example, a candy is enough to bring the body back to its previous balance and stop taking in fat to produce energy.
Ketogenic diet: what to eat
The ketogenic diet is a low calorie, low carb, zero sugar, high protein and lipid diet.
What do we eat during our initial three weeks of diet?
A guideline of the correct ketogenic diet provides an energy breakdown of:
- 10% from carbohydrates
- 15-25% protein
- 70% or more from fat
It is advisable to include supplements in the diet, to make up for the lack of mineral salts, omega 3 and vitamins.
Now let’s see what to eat in quantity, what to eat less and what to give up.
What to eat in quantity
In large quantities, you can eat all animal proteins such as-
- Meat, eggs and fish.
- Seasoning fats and oils
- Vegetables such as salad, broccoli, zucchini, spinach, thistles, cauliflower, fennel, courgette flowers, radicchio, celery, green peppers, radishes, turnip greens, ribs.
What to eat in moderate quantities
You can eat them but in limited quantities and recommended by the doctor:
- Vegetables such as tomatoes, pumpkin, artichokes, green beans, eggplant, red and yellow peppers, asparagus, leeks and onions
- Dried fruit, to consume but in small quantities.
- Fresh fruit only three times a week.
What not to eat
All cereals and derivatives such as-
Avoid lemons, potatoes, fruits, sweet drinks, alcohol and foods. So that the hidden sugars may include this kind of fruit juice, which contains 90% added sugar and only 10% pulp.
Also pay attention to the sugars contained in candies, chewing gum, drugs, supplements. All it takes is the accidental intake of sugars and ketosis stops. The body would return to function as before, and the effort made until then would thwart.
An example diet for a week
Before starting such a diet, a professional should contact. It can be a hazardous diet for our body if not carried out under strict medical supervision.
With this diet, it estimates the loss of 3 kilos per week.
A ketogenic diet usually consists of the following-
- Breakfast: two hard-boiled eggs with a side of sautéed vegetables or a slice of toast with cheese and avocado.
- Lunch: A turkey burger with cheese and avocado side dish or salad with turkey. Keep hard-boiled eggs, avocado, roasted zucchini and croutons (30 g).
- Snack: bananas, pineapple, apples, persimmons and mangoes in moderation or cheese.
- Dinner: pork chops with sautéed green beans or grilled salmon with spinach.
Ketogenic diet and motor activity
Effective with a low-calorie diet, it is advisable to carry out an adequate physical activity to speed up and improve the process. Exercise must also recommend by a professional. so that good results achieve without weighing that is already undergoing major changes.
It is generally recommended to train 3 times a week for at least 30-40 minutes. Long brisk walks, jogging in the open air, yoga or swimming are enough.
It should not forget that sports should do during periods of severe fatigue. Starting such a diet helps because it releases the mind and reduces stress.
Contraindications of the keto diet
There is disagreement about the benefits that ketosis can bring to physical exercise. It thought that sport could increase the weight of the ketogenic diet, which is a metabolic strain that already weighs on the body, even the younger ones.
Be careful because intense physical exercise increases the energy demands of glucose by promoting the production and accumulation of ketone bodies.
Before playing sports first, ask your dietician for advice.
Ketogenic Diet: Who Can Do It?
Being a rather stressful diet for the body, it cannot carry on for long periods. Above all, it is not suitable for everyone.
Who can follow a Keto diet? those who suffer from:
- Severe obesity
- Mild obesity but complicated by type II diabetes, hypertension, dyslipidemia, metabolic syndrome, arthropathies
- Non-alcoholic fatty liver disease
Who cannot follow the diet
The ketogenic diet cannot recommend to whom
- For pregnant or breastfeeding
- Suffer from psychiatric and behavioural disorders
- Have type I diabetes
- Had a myocardial infarction.
- Suffer from hepatic and renal insufficiency
- Abuses alcohol and drugs
The post diet
A couple of days of normal nutrition with the introduction of carbohydrates will be enough and ketosis will end. The body soon returns to functioning as before. Usually, for long-term maintenance, carbohydrates are slowly reintroduced and periods of ketosis. Alternate with periods of non-ketosis.
Because it didn’t work
Those who try the diet for the first time may not see results. Achieving ketosis is not immediate, and it is not easy, especially the first time.
So, the so-called nutritional ketosis not always reaches, the process that burns fat and weight.
What are the reasons for non-ketosis:
- Eat too much
- Eat too little
- Overeat protein: Keto is a moderate diet that targets 20-25% of the calories from protein
- Eat too many carbohydrates: you have to take 20-50 grams of net carbohydrates per day no more.
Intolerance or allergy to any food. Sometimes food intolerances cause inflammation which in turn can lead to weight gain. Food allergies are severe things. We notice them immediately, food intolerances can be more insidious. Food includes allergies are dairy products, eggs, peanuts, tree nuts, wheat, soy, fish and shellfish.
Another reason the body does not go into ketosis may be leptin resistance. Leptin is the hormone that warns the brain that the body satisfies with the meal, that one is full. Need to control your daily diet, especially during a low-calorie diet. If this hormone does not work well, it is also difficult to communicate a sense of satiety to the brain. This can be the cause of unmotivated appetite.
Leptin resistance is often caused by irregular sleep, stress, overeating, and calorie restriction. In the case of leprosy prevention, it is necessary to wait eight weeks before even seeing the results from the ketogenic diet.
Ketogenic diet: contraindications
The ketogenic diet almost always leads to great results in fat reduction. A specialist must follow it, it is not a do-it-yourself diet.
It’s known that this diet has different contraindications. What are the main contraindications of the Keto diet:
- Ketosis considers a toxic condition for the body. The disposal of ketone bodies above the normal quantities can cause kidney fatigue.
- maintaining the state of ketosis throughout the treatment is really difficult. It is enough to ingest only one prohibited food to compromise the state of ketosis and push the body to draw energy from sugars
- The weight loss is evident, but it isn’t elementary to maintain the weight achieved. There is a high risk of regaining all the pounds lost when carbohydrates introduce again. The post-diet involve, and the foods must reintroduce into one’s diet. The maintenance period must follow a dietician.
- Ketosis can cause discomforts such as nausea, reduced appetite, dizziness, headache. Fatigue, breathing difficulties, constipation, excessive diuresis, sweat and acetic breath are symptoms too.
- It is a diet that cannot follow for extended periods, Because it is not balanced and would damage health.
- Can cause: hypoglycemia, hypercholesterolemia and hypotension. The patient must check in the medical centre.
Remember: Avoid DIY on diets. If you intend to follow any diet, not the keto diet, always consult your doctor and a nutritionist, so that they can provide you with tailor-made advice.