When you are low on carbohydrates, your body needs an alternative source of energy to break down muscle protein. By getting enough protein, you can prevent muscle breakdown and switch your body to burning fat.
This is the whole point of a ketogenic diet. It gives the body the illusion of hunger, although you actually get enough energy from proteins and fats. This diet regimen triggers ketosis, during which the body destroys fat, mainly as a source of energy.
There can be no single answer to the question of which diet is most effective for burning fat. Let's look at the pros and cons of a ketogenic diet.
Disadvantages of the ketogenic diet
The main disadvantage of a ketogenic diet is that it severely restricts nutrition. You will need to exclude all carbohydrates, including vegetables and fruits, so that ketosis can start and continue quickly.
Disadvantages include the appearance of an unpleasant odor due to the abundance of proteins in the diet.
Pros of the Keto Diet
On a ketogenic diet you consume the usual calories (or slightly less) so you are not hungry. As soon as ketosis starts, you can diversify your diet with fiber vegetables such as broccoli, spinach and asparagus.
Moreover, super-intense exercise is easier on the keto diet because the body has a supply of fat that is ready to be broken down. This is useful when preparing for a competition.
Finally, a ketogenic diet gives results much faster than any other weight loss product.
Menu sample about ketogenic diet
Before we move on to the sample menu of the day, let's define what can and should not be eaten on 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).
Now an example of a daily diet of ketogenic diets:
Breakfast
- Bacon, eggs
- Late breakfast
- Cheddar cheese, ham
Dinner
- Salmon, avocado (or chicken with mayonnaise)
Before training
- Whey protein, creatine, BCAA, glutamine
After training
- Whey protein, creatine, BCAA, glutamine
Dinner
- Steak, spinach with olive oil
Second dinner
- Boiled eggs, turkey breast (or casein protein)