When you are low on carbohydrates, your body needs an alternative source of energy to break down muscle protein proteins. By getting enough protein you can prevent muscle breakdown and switch your body to fat burning.
This is the whole point of the ketogenic diet. It creates the illusion of hunger for the body when you actually get enough energy from protein and fat. This diet triggers ketosis, in which the body breaks down mainly fat for energy.
There is no clear 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.
Cons of the ketogenic diet
The main disadvantage of the ketogenic diet is that it is severely restrictive in your diet. You need to cut out all carbohydrates, including vegetables and fruits, in order for ketosis to start quickly and permanently.
The disadvantages include the occurrence of bad breath due to the richness of protein in the diet.
Benefits of a keto diet
On a ketogenic diet, you eat your usual caloric intake (or a little less) so you don't feel hungry. Once ketosis sets in, you can diversify your diet with fibrous vegetables like broccoli, spinach, and asparagus.
In addition, super-intensive training is easier on the keto diet because the body has a store of fat that is ready to be broken down. This is useful when preparing for a competition.
After all, the ketogenic diet produces results much faster than any other weight loss.
Sample menu on a ketogenic diet
Before we move on to a sample menu for the day, let's define what you can and cannot eat on a keto diet:
- You can: meat, fish, cheese, eggs, oils, protein products with very low carbohydrate content;
- Not: sugar, grains, processed foods, fruits and vegetables, milk (because of lactose).
So now an example of a daily diet on a ketogenic diet:
breakfast
- Bacon, eggs
- Late breakfast
- Cheddar cheese, ham
dinner
- Salmon, avocado (or chicken with mayonnaise)
Before the training
- Whey Protein, Creatine, BCAAs, Glutamine
After the workout
- Whey Protein, Creatine, BCAAs, Glutamine
dinner
- Steak, spinach with olive oil
Second dinner
- Boiled eggs, turkey breast (or casein protein)