When you're low on carbohydrates, your body needs an alternative energy source to break down muscle protein proteins. By eating enough protein, you can prevent muscle breakdown and switch your body to burning fat.
This is the main point of the ketogenic diet. This creates the illusion of hunger for the body, even though you actually get enough energy from protein and fat. This diet triggers ketosis, in which the body breaks down fat primarily as a source of energy.
There cannot be a definitive answer to the question of which diet is the most effective for burning fat. Let's take a look at the pros and cons of a ketogenic diet.
Cons of Ketogenic Diet
The main disadvantage of the ketogenic diet is that it severely restricts nutrition. You will have to cut out all carbohydrates, including vegetables and fruits, so that ketosis starts quickly and lasts.
Disadvantages include the appearance of bad breath due to the abundance of protein in the diet.
Pros of a Ketone Diet
On a ketogenic diet, you consume your usual calorie intake (or a little less), so you don't get hungry. Once ketosis starts, you can diversify your diet with fibrous vegetables like broccoli, spinach and asparagus.
Furthermore, super intense training is easier on the ketone diet because the body has a reserve of fat ready to be broken down. This is useful when preparing for a competition.
Finally, the ketogenic diet produces results much faster than any other weight loss item.
Sample menu with ketogenic diet
Before moving on to an example menu for the day, let's define what you can and cannot eat on a ketone diet:
- You can: meat, fish, cheese, eggs, oils, protein products with very low carbohydrate content;
- Don't: Sugar, grains, processed foods, fruits and vegetables, milk (due to lactose).
So now, an example of a daily diet on a ketogenic diet:
Breakfast
- bacon, eggs
- late breakfast
- cheddar cheese, ham
To dinner
- Salmon, avocado (or chicken with mayonnaise)
Before the training
- Whey Protein, Creatine, BCAAs, Glutamine
After the training
- Whey Protein, Creatine, BCAAs, Glutamine
To dinner
- Steak, spinach with oil
second supper
- Boiled eggs, turkey breast (or casein protein)