Although using different types of diets usually takes time to see the expected results, people are generally very impatient.
Many of them are wondering – Will I only notice a change in my physique after a week of sacrifice?
Let’s look at this issue in connection with the recently popular ketogenic diet.
What is the keto diet?
For those of you new to the term, a ketogenic diet – commonly called a keto – is a diet that restricts carbohydrates and promotes fat intake. This diet is very useful for metabolic processes and leads to significant weight loss.
According to the principles of a healthy diet, the basis of each of our meals should be cereals such as bread, pasta, cereals, oatmeal and more.
It is our main source of energy. Keto consists of the complete elimination of these carbohydrates and their replacement with fats, which according to generally accepted rules should be consumed in small quantities.
This causes the body to enter a state of ketosis.
Ketosis is a condition in which the body does not receive energy from sugar (glucose) but from fat stored in tissues. It provides the efficient fat burning that people want for weight loss.
It usually takes a week for the body to go into this state, which requires it to consume its last supply of glucose and begin to draw energy from fat, known as keto-adjustment.
Although many people notice drastic weight loss during this time, it can be due to changes in the amount of water in the body.
Water loss in the first week
Glycogen stored in your muscles and liver binds to water in a ratio of about 3 grams of water per gram of glycogen.
When carbohydrates are burned, this water is excreted in urine or sweat. Due to this process, at the beginning of the diet you may notice a frequent need to walk with little need and increased thirst.
It is associated with a change in weight – usually from 0.5 to 5 pounds lost. The more you weigh, the more pounds you will lose, so you will notice keto effects in the first week. However, this is not a change in fat burning.
When you are completely in ketosis, the weight loss process will slow down, but you can be sure that it will be fat burning and not water loss.
When deciding on this innovative diet, we need to consider a radical change in eating habits. What should our keto menu contain?
- meat – poultry, pork, beef;
- fish, especially salmon, herring, mackerel;
- different types of nuts such as almonds, walnuts, peanuts;
- dairy products, preferably whole, such as butter, cream, cottage cheese;
- cheeses of all kinds;
- starch-free vegetables – such as tomatoes, peppers, broccoli;
- avocado – especially rich in fat;
- olive oil;
- linseed oil.
A ketogenic diet is a path to self-sacrifice, but we believe it is a challenge worth embracing. The first week is very motivating, but remember that in order to get rid of excess body fat, you need to stick to it for a long time.
The effects of the keto diet are amazing. The invention of this diet has helped many people around the world trying to lose weight.