When you are deficient in carbohydrates, your body needs an alternative source of energy to break down muscle protein. By eating enough protein, you can prevent muscle damage and convert your body to fat burning.
This is the whole point of a ketogenic diet. It creates the illusion of hunger for the body, even though in fact you get enough energy from protein and fat. This dietary regimen triggers ketosis, in which the body breaks down fat primarily as a source of energy.
There is no definite answer to the question of which diet is most effective for burning fat. Let’s take a look at the pros and cons of a ketogenic diet.
Disadvantages of ketogenic diets
The main disadvantage of a ketogenic diet is that it severely restricts nutrition. You need to cut out all carbohydrates, including vegetables and fruits, for ketosis to start quickly and last.
Disadvantages include the appearance of bad breath, due to the abundance of protein in the diet.
The benefits of a keto diet
On a ketogenic diet, you take in your normal caloric intake (or a little less), so you’re not hungry. Once ketosis begins, you can diversify your diet with fibrous vegetables like broccoli, spinach and asparagus.
What’s more, super intense training is easier on a keto diet because the body has fat stores ready to be broken down. This is useful when preparing for competitions.
Finally, a ketogenic diet produces faster results than any other weight loss item.
Examples of menus on ketogenic diets
Before moving on to the example menu for the day, let’s define the things you can and can’t eat during the keto diet:
- You can: meat, fish, cheese, eggs, oils, protein products with very low carbohydrate content;
- Do not: Sugar, grains, processed foods, fruits and vegetables, milk (due to lactose).
So now for an example of a daily diet on a ketogenic diet:
Breakfast
- Bacon, eggs
- Breakfast is late
- Cheddar cheese, ham
dinner
- Salmon, avocado (or chicken with mayonnaise)
Before training
- Whey Protein, Creatine, BCAAs, Glutamine
After exercising
- Whey Protein, Creatine, BCAAs, Glutamine
dinner
- Steak, spinach with olive oil
The second banquet
- Boiled eggs, turkey breast (or casein protein)