First phase: It lasts about 4 weeks and is the most radical phase. Daily calories are reduced to no more than 900 kcal. Being carbohydrates what is most limited, specifically to 20-25 g of carbohydrates daily. Usually the recommended daily amount is 135 g if great physical efforts are not made. To give you an idea, an apple has about 17 g, and a plate of pasta, 70-80 g. Protein is also limited to 1.6-2.1 g of protein per kg of body weight. This phase causes the body to enter ketosis and initiate the burning of fat reserves, with the formation of ketones Keto Light, symptoms known as ketone flu may appear: discomfort, dizziness, lack of concentration, etc.
Second phase: Proteins and carbohydrates are reintroduced but it is still low in calories. It is a transition phase between the hard stage and the maintenance stage. Its duration depends on each person.
Third phase: We enter the consolidation. The diet can increase to 1,500 kcal a day, but carbohydrates should never make up more than 50 g a day and proteins should make up no more than 20% of the total. To give you an idea, look at this table and you will see how easy it is to go from carbohydrates.
Reducing carbohydrates is a good idea? The answer is yes when it comes to bread, pizza, pasta, rice … and no, when it comes to vegetables or fruit. Taking too much cereal can translate into obesity, diabetes, etc. And even then, cutting back on your intake drastically isn’t a good idea, either. In fact, this is reflected in the new dietary guidelines, such as the Harvard School of Public Health’s healthy dish , which advises taking them as a garnish and not as a main dish.
Proteins, an excess damages you . The ketogenic diet itself is not high in protein. Moderate consumption is recommended (15 to 20% of the kcal daily), but there is a risk (quite frequent) that reducing carbohydrates will increase protein consumption, which could cause kidney damage. Bet on quality natural protein sources: fish, lean meat, eggs …
Fats, the main nutrient. The ketogenic diet proposes to increase fat consumption to 70-75% of total daily calories. It prioritizes healthy fats , which come from natural, vegetable and animal foods: olive oil, nuts, seeds, coconut, blue fish … However, given the high percentage of fats required by this diet, it is common for them to end up consuming an excess of saturated fats, which can favor cardiovascular disorders.
Fiber, fruits and vegetables are reduced. The ketogenic diet only allows some very low carbohydrate vegetables, such as green leafy vegetables (spinach and lettuce); and among the fruits, the most recommendable are raspberries and strawberries, citrus or avocado, all of them low in carbohydrates. This favors the deficits of fiber, vitamins and minerals.
Less water, can cause constipation. Constipation is a frequent consequence of the Keto diet. It is because low carbohydrate diets cause dehydration. The contents of the intestine become parched and hardened from lack of water, which can cause constipation. The problem is aggravated by considerably restricting the consumption of fruits and vegetables (necessary to achieve the state of ketosis), since there is a risk of less fiber intake. Therefore in this diet it is essential to always be very well hydrated.
Before confinement, he did sports in the only gap during the day that he could – normally at night – after finishing work. But in recent months, by spending more time at home I have tried to be as active as possible , not just at night. And then I started to think: will there be an ideal time to play sports? Is it better to exercise in the morning? Or better in the afternoon? Or maybe he was doing well and burning more at night?