Diet Plan:KETO DIET THE MOST EFFECTIVE DIET???

These diets are becoming more and more popular among both recreational and professional sportsmen, as well as for those who have only to lose pounds.

While some claim they can not imagine training and carbonless hydration, others argue that it is also possible to use only fat as a source of energy.

What is this diet?

Drastic reduction of carbohydrate and substitution of fat rich foods. Reducing carbon dioxide intake puts the organism into a metabolic condition called ketosis. In the ketosis phase, the organism becomes very effective when using fat as the primary energy source. In the liver, the fat turns into ketones, which provides the energy for brain function. The ketogenic diet may cause a drastic reduction in blood sugar levels and insulin levels.

Kinds of these diets:
Standard Ketogenic Diet (SKD) – Low carbohydrate intake, inadequate protein intake and high levels of fatty foods. (healthy fat just!)

Cyclical Ketogenic Diet (CKD) – a nutrition plan where carbohydrate intake is increased during certain days, such as 5 regular days followed by 2 days of high carbohydrate intake.

High Protein – The same as standard that only includes more protein. The ratio is 60% fat, 35% protein and 5% charcoal hydrate.

Targeted Ketogenic Diet (TKD) – Enables increased carbohydrate intake during periods of increased physical activity (training)

Only the standard ketogenic diet has been studied in detail, while the other types are advanced and applied only by athletes and builder athletes. We also wrote about LCHF nutrition – answers to all questions and concerns can be read here.

What’s the point?
The point of this diet is that carbohydrates are completely replaced by fats, proteins and vegetables. So, salami and ham and sausage, ham, ham, all meat, fish, eggs, strong cheeses, full-bodied cream, and wild-growing vegetables (green salad, cucumber, cabbage, tomato etc.), lemon and avocado are also allowed. All this is made exclusively on pork fat, walnut or coconut oil, and olive oil is used for pickling. Fruits are allowed but moderate. Sometimes you can put berry fruit in the menu, but not in the restriction phase. And one more thing – you eat unlimited until you find that you’ve ate enough.

How does weight loss work?
Under normal conditions, carbohydrates from food are transformed into glucose during cooking, which is further used as energy for cells. However, if the organism is in the ketosis phase, the liver converts fat into fatty acids and ketones used for the same needs.

During the ketogenic diet, drastically limited carbohydrate intake to a maximum of 50 grams per day is thus drastically reduced, thus causing fat burning.

Increased ketone levels play an important role in reducing blood sugar levels and insulin sensitivity, however, achieving optimal ketosis levels is not an easy task.

Side effects
The experiences of those on these diets say that the most difficult starting phase is the first 2-4 weeks, or until the body is disposed to use carbohydrates as energy to use fat.

Following symptoms are fatigue, malady, dizziness, moodiness, shivering, shaking hands, etc.

It should be noted that in this initial phase there is no need to force strong, intense training because your body will not withstand. Do not be depressed if, for example, you run, swim or ride a little slower than usual – that’s just the initial phase you need to overcome, you will soon return the old rhythm.