The fats we're all so afraid of aren't actually that scary.In addition, it is fats that can become your helpers on the path to a slim figure.Paradox?No way!The no-carb, ketone diet is solid proof of this.
The keto diet, or low-carb keto diet, is by no means a new trend.It was developed almost a hundred years ago to treat children with epilepsy.The diet is based on fats, supplemented by a moderate amount of protein and a small portion of carbohydrates.
The essence of the diet
Carbohydrates are our body’s main source of energy.This is why, by giving up sweets and starchy foods, you can lose a few pounds.The keto diet involves not only limiting your carb intake but also eliminating them altogether.In this case, you will have a chance of losing a few pounds, or even more.
How does this work?
Having stopped receiving carbohydrates, the body rebuilds its metabolism, making fats the main source of energy.Under these conditions, ketone bodies (ketone bodies) begin to be produced from fats, which are a source of energy for the brain and nervous system.Hence the name of the diet - ketone.
We all love sweets, but it is very difficult to give them up.It is difficult for the body to understand that you are giving up carbohydrates of your own free will, so it begins to spend an emergency reserve in the form of fat.And we need it, because then we begin to actively lose weight.
After about 5 to 7 days without carbohydrates in the diet, the body adapts to this state of affairs and triggers the ketosis mechanism.Fat becomes the main source of energy.Even a very small amount of carbs in the first few days will get your body out of ketosis.Therefore, it is important not to make a mistake and not eat sweets, no matter how much you want to.
Side effects
It is believed that on a keto diet you can consume between 20 and 50 grams of carbohydrates per day.If this figure exceeds 100 g, ketosis will not be possible, that is, the body will not need to completely switch to fats as its energy supply.This means you will lose weight more slowly.
But on the other hand, to function properly, our gastrointestinal tract needs fiber (fibrous carbohydrates).Often, when vegetables (fiber) are completely eliminated from the diet, problems such as constipation can occur.Therefore, in order not to harm yourself, you should always eat vegetables.Just choose green vegetables, like cucumbers or lettuce.
Diet
The basis of the diet is fats and proteins.There are no carbohydrates, an exception can only be made for green vegetables in the amount of 20-50 g per day.
If you're new to the keto diet, know that in the beginning, while your body is learning to use fat for energy, it makes sense to use more protein and less fat (40% to 60%).But from the second week we burn protein and increase fat to a proportion of 1/3 protein + 2/3 fat.This is done so that the body, which has not yet been converted into fats, does not begin to use muscle protein as a source of energy.
There is a misconception that calorie intake is not important when following a keto diet.As with anything, burning fat requires a negative energy balance and you need to eat fewer calories than your body expends.However, following a keto diet is in many cases much simpler than, for example, counting calorie intake - it is enough to exclude foods containing carbohydrates and build a diet mainly based on meat.
Basic rules
- Don't neglect fats.If you are limiting your carbohydrate intake, you need to provide an alternative source of fuel, i.e. fat.Basically, you can eat any fats, like fried chicken, fatty fish, steaks, whole or scrambled eggs, cheese, etc.But it is better to try to eat good fats, which are found in oil (olive, sunflower, flax, nuts, sesame, corn), seeds, avocados, olives;
- choose the right alcohol.One of the many benefits of the keto diet is that you can drink alcohol (in moderation, of course).Choose drinks that contain minimal amounts of sugar, such as rum, whiskey, brandy;
- drink enough water.A rule that must be respected without reservation.Dehydration of the body leads to extremely negative consequences, so always have a bottle of water with you;
- be patient.Initially, the weight comes off fairly quickly, but this happens largely because of water rather than fat.The latter burns more slowly, so have the patience not to give up halfway through.
Example menu
- Breakfast- 2 eggs fried in vegetable oil, 30 g of cheese, 4 slices of bacon or brisket.Coffee with heavy cream.
- Lunch- a large green salad (lettuce, cucumber, celery), garnished with 1 tbsp.L.whole mayonnaise, 180 g fried chicken breast, 30 g cheese.Water or other unsweetened beverage.
- Dinner— 180 g of grilled or pan-fried steak, mushrooms simmered in butter, broccoli.Water or other unsweetened beverage.Coffee with heavy cream.