The fats we are all so afraid of are actually not that scary.In addition, it is the fats that can become your helpers on the way to a slim figure.Paradox;At all!The no carb ketone 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 with a moderate amount of protein and a small portion of carbohydrates.
The essence of dieting
Carbohydrates are the main source of energy for our body.Therefore, by giving up sweets and starchy foods, you can lose a few pounds.The ketogenic diet involves not only limiting the intake of carbohydrates, but also eliminating them completely.In this case, you will have the opportunity to lose a few pounds or a lot more.
How does it work?
Having stopped 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 is very difficult to give them up.It is difficult for the body to understand that you give up carbohydrates of your own free will, so it begins to spend an emergency reserve in the form of fat.And we need this, because then we begin to actively lose weight.
In about 5-7 days without carbohydrates in the diet, the body adapts to this state of affairs and starts the mechanism of ketosis.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 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 number exceeds 100 g, then ketosis will not be possible, that is, the body will not need to turn completely to fat as an energy source.This means you will lose weight more slowly.
On the other hand, for its proper functioning, 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 still need to eat vegetables.Just choose green vegetables like cucumbers or lettuce.
diet
The basis of nutrition 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, 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 fats in a ratio of 1/3 protein + 2/3 fat.This is done so that the body, which has not yet been converted to fat, does not begin to use muscle proteins as an energy source.
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 eat fewer calories than your body expends.However, the keto diet in many cases is much simpler than, for example, measuring calorie intake - it is enough to exclude foods containing carbohydrates and build a diet mainly with meat.
Basic rules
- Don't neglect the fats.If you restrict your carbohydrate intake, you need to provide an alternative fuel source, i.e. fat.Basically, you can eat all fatty foods, such as fried chicken, fatty fish, steaks, scrambled eggs or scrambled eggs, cheese, etc.But it is better to try to eat good fats, which are found in oil (olive, 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 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 patientAt first, the weight disappears quite quickly, but this is largely due to water, not fat.The latter burns more slowly, so be patient 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 thick cream.
- Meal- large green salad (lettuce, cucumber, celery), dressed with 1 tbsp.large.full fat mayonnaise, 180g fried chicken breast, 30g cheese.Water or other sugar-free drink.
- Dinner— 180 grams of steak, grilled or fried, mushrooms cooked in butter, broccoli.Water or other sugar-free drink.Coffee with thick cream.