The fats we're all so afraid of are actually not that scary.In addition, it is fats that can become your helpers on the way to a slim figure.Paradox?No way!The carb- and ketone-free diet is strong evidence of this.
The keto diet, or low carb and ketone 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, which are complemented 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.That's why, by giving up sweets and starchy foods, you can lose a few pounds.The keto diet involves not only limiting your carbohydrate intake but also eliminating them completely.In this case, you will have a chance to lose a few pounds or much more.
How does this work?
By stopping receiving 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's very difficult to give them up.It's difficult for the body to understand that you're giving up carbohydrates willingly, so it starts using up an emergency reserve in the form of fat.And we need this, 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 begins the ketosis mechanism.Fat becomes the main source of energy.Even a very small amount of carbs in the first few days will kick your body out of ketosis.Therefore, it is important not to be mistaken and not eat sweets, no matter how much you want.
Side effects
It is believed that on a keto diet you can consume between 20 and 50 grams of carbohydrates per day.If this value exceeds 100 g, ketosis will not be possible, that is, the body will not need to completely switch to fat as an energy source.This means you will lose weight more slowly.
But 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 like cucumber 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 onwards we burn proteins and increase fat in the proportion of 1/3 protein + 2/3 fat.This is done so that the body, which has not yet converted to fat, does not begin to use muscle proteins as a source of energy.
It's a misconception that calorie intake isn't important when following a keto diet.As with all things, burning fat requires a negative energy balance and you must take in fewer calories than your body uses.However, following a keto diet in many cases is much simpler than, for example, counting your calorie intake - just exclude foods containing carbohydrates and build a diet mainly based on meat.
Basic rules
- Don't neglect fats.If you limit your carbohydrate intake, you must provide an alternative source of fuel, namely fat.Basically, you can eat all fats, such as fried chicken, fatty fish, steaks, whole or scrambled eggs, cheese and so on.But it's better to try to eat good fats, which are found in olive oil (olive oil, sunflower, flaxseed, nuts, 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, cognac;
- drink plenty of water.A rule that must be followed without question.Dehydration of the body has extremely negative consequences, so always have a bottle of water with you;
- be patient.At first, the weight drops quickly, but this is largely due to water rather than fat.The latter burns slower, so be patient so as not to give up halfway through.
Sample 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.I.full-fat mayonnaise, 180 g of fried chicken breast, 30 g of cheese.Water or another sugar-free drink.
- To have lunch— 180 g of grilled or fried steak, mushrooms stewed with butter, broccoli.Water or another sugar-free drink.Coffee with cream.