Content of the Article
The ketogenic diet or keto diet has been positioned as one of the best known diets for burning fat, what exactly is it? Essentially in minimizing carbohydrate intake and continuing a diet rich in protein and fat to plunge the body into a state of ketosis, where metabolism burns fat instead of glucose.
It is a rigorous diet that promises results for people who can continue this regimen. The best way to get started is through an established thirty-day plan. Do you want to know it? In today's article we tell you how to continue the ketogenic diet point by point over thirty days.
How does the ketogenic diet work?
The operation is simple: the body first uses glucose reserves to burn fat. With the ketogenic diet the body does not have the oxidizer of glucose and uses fat as an energy source. The instant the body uses fat as an oxidizer, it enters a state of ketosis. A state that is also reached through prolonged periods of fasting.
To enter ketosis, the body needs 3 to 5 days of a convenient diet. The weight loss begins to be appreciated after fifteen days, after stabilizing and between ten and twelve weeks the weight loss is less and progressive, as long as the diet is continued with a suitable combination of exercises. Although, as always and in all circumstances, the reactions of each body are different.
Who can continue the ketogenic diet?
The ketogenic diet is rigorous and should not be continued over long periods of time. If the body is taken to a state of ketosis over a long period of time, certain coronary heart disease, diabetes or nephritic problems can worsen.
Healthy people who need to lose a few pounds can continue the ketogenic diet step by step, so they can sustain the diet, but not so strict. In the case of overweight people, they can also continue it over long periods of time to achieve results, however, always and at all times under the supervision of a specialist.
In short, if you are a healthy person, the step-by-step ketogenic diet can help you lose a few extra pounds and most importantly, help you eat better. Whereas diets only work if you manage to re-educate your eating habits and sustain them once you have finished a diet. Otherwise, the effort will have been of no use.
Advantages and also disadvantages of the ketogenic diet
- Satiating: by ingesting more protein, you get fuller and fuller before and over a longer period of time.
- Stable and essential weight loss when the first stages are over.
- Reduction of triglyceride and cholesterol levels and increase in HDL cholesterol.
- Lack of Vitamins and Minerals (can be replaced by taking supplements).
- General fatigue and lack of strength to lift weights.
- Constipation due to lack of fiber.
- Bad breath.
- Possible arrhythmias.
- Bad breath.
- Mood changes in the early stages.
- Muscle mass does not develop due to a lack of glucose.
Ketogenic Diet, step by step
The ketogenic diet is usually introduced over a period of thirty days, which is divided into three phases of ten days each. The percentages to be consumed are as follows:
- 50 percent Fat
- 40 percent Protein
- 10 percent Carbohydrates in the form of vegetables and fruits
Phases of the ketogenic diet:
The first phase is the most radical, but once these days pass, everything is considerably simpler. During this period, the consequences of low carbohydrate intake can lead to headaches, fatigue and confusion. To counteract these effects, we recommend you drink plenty of water and consume salt to compensate for the electrolytes you lose in your urine.
The menu in stage 1 and following includes any kind of meat, sausages, cheeses, iogur, cream, nuts, high-fat sauces, green vegetables, diet drinks, tea or coffee.
Eliminate: Alcohol, sugar, sauces, pasta, flour, fruit and milk.
In addition to the edibles and limitations of stage 1, you can incorporate raw vegetables and diet-compatible fruits as long as they are in the percentages tolerated.
In the early stages, you'll feel the familiar sugar cravings and your body will ask for the glucose stores it's used to. But, once you pass the first sugar cravings, you will learn to overcome them without any inconvenience.
To progress and also increase the effects of the diet, in phase 2 you can include a fast of sixteen hours of fasting and eating for eight hours. This is known as fasting 16/8. If fasting is too much for you, you can skip this part.
With the consumption of in the appropriate quantities and proportions, apart from continuing the recommended exercises, in this phase the changes begin to be appreciated and the body is already accustomed to them, with which the energy increases and the mood improves. You can introduce whole-grain pasta and low-sugar desserts at this stage. As we mentioned, you can opt for periods of fasting to strengthen the effects of the diet.
And after the diet?
Once you have followed the ketogenic diet point by point, the best thing to do is to continue with a moderate intake of carbohydrates and opt for healthy fats such as monounsaturated and polyunsaturated fats. Aside from diet, exercise is key, while the goal, apart from lowering fat, is to make you feel better and get the most out of your body. The ketogenic diet, like each and every diet, may be right for the right person, for others it may not be the best option. For this reason, if you need to lose weight and fat, the best option is to learn to eat and re-educate your eating habits based on your goals, always and always with the help of a specialist.