The fats we're all so afraid of aren't actually that scary.Moreover, it is fats that can become your helpers on the path to a slim figure.Paradox?At all!The carbohydrate-free keto diet is clear proof of this.
The keto diet, or low-carb keto diet, is not a new trend at all.It was developed almost a hundred years ago to treat children with epilepsy.The diet is based on fats, to which a moderate amount of proteins and a small portion of carbohydrates are integrated.
The essence of the diet
Carbohydrates are the main source of energy for our body.This is why by giving up sweets and starches you can lose a couple of kilograms.The keto diet involves not only limiting your intake of carbohydrates, but also eliminating them altogether.In this case, you will have the chance to lose a couple of kilograms or much more.
How does it work?
After you stop getting carbohydrates, the body rebuilds its metabolism, making fat the main source of energy.Under these conditions, ketones (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 start to actively lose weight.
After approximately 5-7 days without carbohydrates in the diet, the body adapts to this state of affairs and initiates the mechanism of ketosis.Fat becomes the main source of energy.Even a very small amount of carbohydrates in the first few days will bring your body out of ketosis.Therefore, it is important not to delude yourself and not eat sweets, no matter how much you want it.
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 an energy source.This means you will lose weight more slowly.
On the other hand, for proper functioning, our gastrointestinal tract needs fiber (fibrous carbohydrates).Often, when vegetables (fiber) are completely eliminated from the diet, problems such as constipation can arise.Therefore, in order not to harm yourself, you still need to eat vegetables.Just choose green vegetables, such as cucumbers or lettuce.
Diet
The basis of the diet is fats and proteins.There are no carbohydrates, an exception can be made only 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, as your body learns 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 at a ratio of 1/3 protein + 2/3 fat.This is done so that the body, which has not yet converted into fat, does not start using muscle protein as an energy source.
It is a misconception that calorie intake is not important when following a keto diet.As with all things, burning fat requires a negative energy balance and you need to eat fewer calories than your body expends.However, following a keto diet in many cases is much simpler than, for example, counting calorie intake: it is enough to exclude carbohydrate-containing foods and build a diet mainly on meat.
Basic rules
- Don't neglect fats.If you limit your carbohydrate intake, you need to provide an alternative source of fuel, such as fat.Basically you can eat all fats, such as fried chicken, fatty fish, steak, whole or scrambled eggs, cheese, and so on.But it is better to try to eat good fats, which are found in oil (olive, sunflower, flaxseed, walnut, sesame, corn), seeds, avocado, 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 to be followed unconditionally.Dehydration of the body leads to extremely negative consequences, so always carry a bottle of water with you;
- be patient.At first the weight decreases quite quickly, but this is largely due to water and not fat.The latter burns more slowly, so have the patience not to give up halfway through cooking.
Example menu
- Breakfast- 2 eggs fried in vegetable oil, 30 g of cheese, 4 strips of bacon or brisket.Coffee with cream.
- Lunch- large green salad (lettuce, cucumber, celery), seasoned with 1 tbsp.the.whole mayonnaise, 180 g of fried chicken breast, 30 g of cheese.Water or other unsweetened drink.
- Dinner— 180 g of steak, grilled or fried, mushrooms stewed in butter, broccoli.Water or other unsweetened drink.Coffee with cream.