The absence of hunger attacks, a clear mind and the rapid loss of extra pounds are all advantages of a ketogenic diet. Find out what types of keto diets are available and choose the one that suits you!
Ketogenic diet is no longer new to the world of nutrition and weight loss, but it continues to be the method around which the largest number of disputes. And all because her followers are convinced that you can not only lose weight on fried chicken legs and juicy cutlets, but also never gain weight. Doctors warn: keto diet complex, dangerous, not fully understood, and is fraught with many side effects.
The diet on fats came to us from the world of medicine, where for a very long time it was used to stop epileptic seizures in children. It is one of the varieties of low carbohydrate nutrition programs. However, the main difference between the ketogenic system and the usual ones is that fats are the main nutrient in its diet.
In the usual diet, the most favorable nutrient ratio (BFA) is 1: 1: 4, i.e. The basis of the diet is carbohydrates. They are the main source of energy (calories) and are necessary for the nervous system as a source of glucose. However, numerous studies confirm that this is not entirely true. Swedish scientists have proven that as a result of an increase in fat and protein, as well as the abandonment of saccharides after exhaustion of its own glycogen stores, the body switches to another “regime”. Habitual metabolism is rebuilt and glucids are no longer the main source of energy. The liver produces a special form of acetone - ketones (ketone bodies), which move with the bloodstream and affect the oxidation of fatty acids. As a result, our body goes into a state of ketosis and produces energy not from carbohydrate chains, and from processed fat products, first depleting subcutaneous fat, and then using fats from food. Experiments have confirmed scientists that ketones are a more physiological fuel for the brain, and sugar, on the contrary, are cheap and fast energy, which in the future is the cause of degenerative brain diseases.
After stunning research results, professional athletes and bodybuilders became interested in this method. Keta nutrition began to gain popularity and turned from a diet into a lifestyle that promises rapid weight loss, strengthening and increasing muscle mass, the absence of a constant feeling of hunger and, as a result, another life.
However, despite its effectiveness, doctors warn: ketogenic diet, with the calculation of the rules of nutrition, so it is appointed and monitored by a nutritionist. Ketosis is important to properly run, maintain and control. Independently composing a menu program means putting your health at great risk!
Cyclic (CKD- cyclical ketogenic diet)
An option for experienced bodybuilders who feel good about their body and are well versed in proper nutrition, calorie content and diet design rules. CKD is suitable for athletes who train daily and note a decrease in the effectiveness of training, against the background of the basic and target systems. The purpose of this method is to determine the correct period between the days of carbohydrate loading (refides) and to calculate the amount of glucids that allows you to work on your body with maximum intensity.
Target (TKD-target ketogenic diet)
Suitable for athletes with great workout experience, whose performance drops sharply after a long period without glycides and who are able to benefit from a small intake of carbohydrates. It is characterized by a short-term “injection” of saccharides during the so-called “training window” (ie, before and after training), which will increase endurance, but will not suppress the process of ketosis. The goal of targeted ketogenic nutrition is a short-term increase in performance and endurance. During the period of absence of training, indicators for SKD are taken.
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