Keto diet is a diet which in practice proved to be an effective treatment for weight loss. It is a diet rich in protein and fat and low in carbohydrates. In addition, read more about why this diet is effective and helps in weight loss.
What is keto diet and how it works?
Ketogenic diets are based on the principle of introducing greater amounts of fat and protein, and minimal consumption of carbohydrates.
Our body needs a “fuel” to generate energy. The main source of energy is carbohydrates. They are broken down by the body into simple sugars of which the most important role has the glucose. It is the simplest and most accessible source of energy. When not getting enough carbohydrates in the body, it begins searching for other sources of energy to satisfied its needs. In the absence of glucose, the body starts to burn fat and to use them as “fuel.” When you bring your body in that condition, you actually are in a condition known as ketosis. And that is the moment the process of weight loss starts.
What are the symptoms of ketosis?
In the early days when starting a ketogenic diet, the body is facing a situation which is not its natural. All this is thanks to the modern diet of the 21st century that abounds with plenty of carbohydrates and simple sugars that overwhelm our body, which was not the case with our ancestors who mostly ate of wildlife which they hunted.
The first symptoms of ketosis are not pleasant, especially in the first few days. But it is a sign that your body begins to react. The most common symptoms are a headache, weakness, fatigue, thirst, metallic taste in the mouth, nausea, abdominal pain, insomnia and frequent urination.
To reduce these symptoms, at the start of this diet you must drink plenty of fluids, enter vitamins, minerals or protein drinks. On that way, you will give your body enough energy and you’ll ease the symptoms of ketose. Most of these symptoms disappear after 2-3 days when the body adapts to the new conditions.
Apart from the symptoms that are the key indicator of whether you enter this type of diet, the measurement of ketones in the urine is the most accurate method which confirms whether you are in ketosis or not.
What includes keto diet?
Keto diet primarily involves reduced intake of carbohydrates from 20 to 50 g. daily. Specifically, in this diet carbohydrates comprise only 5% protein 20% and fat 75%.
Do you need to count calories while you are on this diet?
It is desirable to know how many calories you need to enter during the day, to know how to combine fat and protein.
The amount of protein that you should enter should be in proportion to your weight. It is right to eat 1 g protein per 1 kg of weight. When that number of proteins would multiply that by 4, you get the number of calories you need to enter the protein. This is because 1 g of protein contains 4 calories. The remaining calories that you need to enter should be from fat.
A number of carbohydrates should be below 50 g per day. This means that you should limit your intake of fruit because the fruit contains a lot of sugars, and that account can increase your intake of vegetables and green leafy vegetables, which is full of vitamins and minerals and will take place under the 50 g of carbohydrates per day.
During the ketogenic diet, because of the decreased level of sugar, the body requires an alternative source of energy and therefore comes the using of fatty tissue which accelerates the process of weight loss.