The fat we are all so afraid of is actually not that scary.In addition, fat can become your helpers on the way to a slim figure.A paradox?Not at all!The carb-free keto diet is strong evidence of this.
The keto diet, or low-carb 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 supplemented by a moderate amount of protein and a small portion of carbohydrates.
The essence of diet
Carbohydrates are the main source of energy for our body.Therefore, by giving up sweets and starchy foods, you can lose a few kilograms.The keto diet involves not only limiting the intake of carbohydrates, but also eliminating them completely.In this case, you will have a chance to lose a few kilograms or much more.
how does this happen
After ceasing to receive carbohydrates, the body restores its metabolism, turning fat into the main source of energy.Under these conditions, fats begin to produce ketones (ketone bodies), which are a source of energy for the brain and nervous system.This is where the name of the ketogenic diet comes from.
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 use up an emergency reserve in the form of fat.And we need it, because then we begin to actively lose weight.
At about 5-7 days of lack of carbohydrates in the diet, the body adapts to this state and starts the mechanism of ketosis.Fats become the main source of energy.Even a very small amount of carbs in the early days will kick your body out of ketosis.Therefore, it is important not to deceive yourself and not to 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, then 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, our gastrointestinal tract needs fiber (fibrous carbohydrates) to function properly.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 still eat vegetables.Just choose green vegetables like cucumbers or lettuce.
diet
The basis of the diet is fat and protein.There are no carbohydrates, except 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 ratio of 1/3 protein + 2/3 fat.This is done so that the body, which has not yet turned into fat, does not start using 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 consume fewer calories than your body expends.However, following a keto diet in many cases is much simpler than, for example, counting calories - it is enough to exclude foods containing carbohydrates and build a diet mainly on meat.
Basic rules
- Don't neglect the fat.If you limit your carbohydrate intake, you need to provide an alternative fuel source ie.fats.In general, you can eat all fats, such as fried chicken, fatty fish, steaks, whole or scrambled eggs, cheese, etc.But it is better to try to eat good fats that are found in oil (olive, sunflower, flaxseed, 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 followed without question.Dehydration of the body leads to extremely negative consequences, so always carry a bottle of water with you;
- be patient.Initially, the weight comes off quite quickly, but this happens largely due to water, not fat.The latter burns more slowly, so be patient so you don't give up halfway through.
Sample menu
- breakfast- 2 eggs fried in oil, 30 g of cheese, 4 strips of bacon or breast.Coffee with heavy cream.
- Lunch- large green salad (lettuce, cucumber, celery), seasoned with 1 tbsp.l full fat mayonnaise, 180 g fried chicken breast, 30 g cheese.Water or other unsweetened beverage.
- Dinner— 180 g steak, grilled or fried, mushrooms stewed in butter, broccoli.Water or other unsweetened beverage.Coffee with heavy cream.