Ketogenic diet for quick weight loss
Now there are many diverse power systems. There is a so-called balanced diet, protein diet, low-fat diet, low-carb diet. For many years, nutritionists and athletes were convinced that excess fat in the diet leads to a rapid increase in fat mass. A high-protein diet, on the other hand, leads to rapid muscle gain. Some athletes combine a high-protein diet with a perpetual steroid course. But over time, scientific studies have been conducted on high-fat and low-carb diets. Scientists have come to unexpected conclusions. It turns out that a high-fat or ketogenic diet can help you lose weight quickly. In this article, we will look at the principles of the ketogenic diet and find out if it is suitable for bodybuilders and athletes.
What is the ketogenic diet?
The ketogenic diet is a diet low in carbohydrates and with a high presence of fats. While with a rational diet, we consume 45-55% of carbohydrates, 15-20% of proteins and up to 30% of fats, the keto-diet allows only 5% of carbohydrates. However, fats account for 75% of total energy consumption.
How does the ketogenic diet work?
According to nutritionists, it’s all about low carbohydrate intake. The main source of energy for cells is glucose, which enters the body with carbohydrates. Its storage is in the muscles and liver as a substance called glycogen. If carbohydrates are low in food, glycogen will quickly consume, and glucose will produce from proteins and fats. Carbohydrates are the main source of energy of the body, and in the case when their level in the body decreases, active processing of fats begins.
It can divide into ketones, which are a by-product of fat metabolism. After our body uses ketones as fuel for work. These are substances that better supply the body with energy, stimulate the brain, do not affect the state of muscle mass and completely eliminate disruptions in insulin production, which is often cited by nutritionists as a side effect of many diets. Subsequently, ketone bodies can easily excrete in the urine, taking away many calories from the body. This forced adaptation of the body is ketosis.
Benefits of the ketogenic diet
The benefits of a ketogenic diet include the fact that weight loss occurs quite quickly. In the first week of such a diet, you can lose up to 5 kilograms. The main reason for this significant weight loss is the loss of water and glycogen. The loss of fat mass will occur later when the body gets used to such a diet. We can recommend combining the ketogenic diet even with the safest course on weight.
There are studies showing that it not only allows you to quickly lose weight but also prolongs life and even inhibits the growth of cancer cells. However, there are other studies warning about the dangers of this method of nutrition. On a high-fat diet, hunger is also significantly reducing. This is due to the highly nutritious foods that are essential for this diet. A large amount of meat, fish and dairy products provides saturation that lasts for a long time.
Interestingly, a ketogenic diet is prescribing for life by people suffering from epilepsy, a predisposition to Alzheimer's disease, and is a prevention of a number of oncological diseases. The ketogenic diet was first invented as a therapeutic diet. Its goal was to treat children with autism spectrum disorders. Plus, the ketogenic diet is often a good choice for drying.
Disadvantages of the ketogenic diet
But this way of eating has its drawbacks. First, it is prohibited in type 1 diabetes mellitus, liver and kidney disease, pancreatitis and other diseases of the gastrointestinal tract. It is also prohibited during pregnancy and lactation. We cannot also recommend it for those involved in team sports, cross-fitters, middle-distance runners. If classes involve a long stay in anaerobic mode, a keto diet will lower your performance.
This diet is unbalanced - it excludes the intake of a number of nutrients, vitamins and trace elements. Also, the ketogenic diet requires motivation and responsibility - you have to give up your favourite foods, regularly calculate the number of calories. If this diet continues for several years, then it requires constant supervision of a nutritionist. It has many side effects: constipation, nausea and vomiting, dysplasia, kidney stones, and changes in blood lipids.
What foods you can eat on a keto diet?
The staple food of the ketogenic diet is fat. It can be both vegetable and animal fats. The advantage should be given to meat, fish and dairy foods, supplementing them with fats, such as butter and vegetable oil. Don't forget about fruits and vegetables. Leafy and non-starchy vegetables are in preference. On a ketogenic diet, you can consume tomatoes, cucumbers, bell peppers, and cabbage. All green leafy vegetables are also vegetables of choice.
The choice of fruits you should approach carefully. Of course, you cannot consume sweet fruits, which causes a rapid rise in blood glucose - bananas, grapes, peaches. Almost all berries and sour fruits, such as citrus fruits, you can consume and stay in ketosis. When creating a menu for a ketogenic diet, you should make sure that the total amount of carbohydrates does not exceed 50 grams per day.
In a few months, a ketogenic diet provides a lot of weight loss. But if it lasts a year or more, then there are no advantages over balanced diets. The absence of certain B vitamins and fibre, necessary for the nutrition of intestinal microflora, can affect health. The combination of a ketogenic diet and various fat-burning medicines will achieve a more pronounced result. You can find out more and purchase medicines for fat burning or a safe course to the ground in the Anabolic Menu store.