When you are low in carbohydrates, your body needs an alternative source of energy to break down muscle protein. By getting enough protein, you can prevent muscle breakdown and help your body burn fat.
This is the whole point of a ketogenic diet. This creates the illusion of hunger for the body, although in fact you get enough energy from protein and fat. This diet mode triggers ketosis, in which the body breaks down fats primarily as a source of energy.
There is no exact 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 ketogenic diet
The main disadvantage of a ketogenic diet is that it severely restricts nutrition. You will need to cut out all carbohydrates, including vegetables and fruits, to get ketosis started quickly and sustained.
Disadvantages include the appearance of bad breath due to the abundance of protein in the diet.
Benefits of the keto diet
On a ketogenic diet, you consume a normal calorie intake (or a little less), so you are not hungry. After the onset of ketosis, you can diversify your diet with fibrous vegetables such as broccoli, spinach and asparagus.
In addition, super-intensive training on the keto diet is easier, because the body has a reserve of fat ready to break down. This is useful when preparing for the competition.
Finally, a ketogenic diet gives faster results than any other weight loss substance.
Sample menu on ketogenic diet
Before moving on to the sample menu for the day, let's determine what you can and can't eat on a keto diet:
- You can: meat, fish, cheeses, eggs, fats, very low-carbohydrate protein products;
- Do not: Sugar, grains, processed foods, fruits and vegetables, milk (due to lactose).
Now for an example of a daily diet in a ketogenic diet:
Breakfast
- Bacon, egg
- Late breakfast
- Cheddar cheese, ham
Supper
- Salmon, avocado (or chicken with mayonnaise)
Before training
- Whey Protein, Creatine, BCAA, Glutamine
After training
- Whey Protein, Creatine, BCAA, Glutamine
Supper
- Steak, spinach with olive oil
Second dinner
- Boiled eggs, turkey breast (or casein protein)