When you are low on carbohydrates, your body needs an alternative source of energy to break down muscle protein. By eating enough protein, you can prevent muscle wasting and burn fat.
This is the whole point of the ketogenic diet. It creates the illusion of hunger for the body, even though you actually get enough energy from proteins and fats. This diet regimen causes ketosis, in which the body breaks down fat mainly as a source of energy.
There can be 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.
Disadvantages of the ketogenic diet
The main disadvantage of the ketogenic diet is that it severely restricts food. You will need to eliminate 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 diet these
On a ketogenic diet, you consume your usual calorie intake (or slightly less), so you are not hungry. Once ketosis begins, you can diversify your diet with fibrous vegetables like broccoli, spinach and asparagus.
Moreover, super intensive training is easier in these diets because the body has a fat reserve ready to be broken down. This is useful when preparing for a competition.
Finally, the ketogenic diet yields results much faster than any other weight loss product.
Example of a menu for a ketogenic diet
Before moving on to an example menu for the day, let's define what you can and cannot eat on a diet:
- May be: meat, fish, cheese, eggs, oils, protein products with very low carbohydrate content;
- Do not: Sugar, whole grains, processed foods, fruits and vegetables, milk (due to lactose).
So now for an example of a daily diet in a ketogenic diet:
BREAKFAST
- Bacon, eggs
- Late breakfast
- Cheddar cheese, bacon
dinner
- Salmon, avocado (or chicken with mayonnaise)
Before training
- Whey protein, creatine, BCAAs, glutamine
After training
- Whey protein, creatine, BCAAs, glutamine
dinner
- Steak, spinach with olive oil
The second dinner
- Boiled eggs, turkey breast (or casein protein)