The fat we all fear is actually not that scary.Moreover, fat itself can become your helper on the path towards a slim figure.Paradox?Nothing!The no-carb ketone diet is strong evidence for this.
The keto diet or low-carb ketone diet is by no means a new trend.It was developed nearly a hundred years ago to treat children with epilepsy.The diet is based on fats, supplemented with a moderate amount of protein and a small portion of carbohydrates.
The nature of the diet
Carbohydrates are the main source of energy for our body.That's why, by giving up sweets and starchy foods, you can lose a few kilograms.The ketone diet not only involves limiting carbohydrate intake but also eliminating them altogether.In this case, you will have the opportunity to lose a few kilograms or more.
How does this work?
After stopping receiving carbohydrates, the body rebuilds metabolism, turning fat into the main source of energy.Under these conditions, ketones (ketone bodies) begin to be produced from fats, which are the source of energy for the brain and nervous system.Hence the name of the ketogenic diet.
We all love sweets but it is difficult to give them up.It is difficult for the body to understand that you are giving up carbohydrates against your will, so it begins to reserve emergency reserves in the form of fat.And we need this because then we begin to actively lose weight.
At about 5-7 days without carbohydrates in the diet, the body will adapt to this situation and begin 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 deceive yourself and not eat sweets, no matter how much you want to.
side effects
It is believed that on the keto diet you can consume between 20 and 50 grams of carbohydrates per day.If this number exceeds 100 g, ketosis will not be possible, that is, the body does not need to completely switch to fat as an energy source.This means you will lose weight more slowly.
But on the other hand, to function properly, our digestive 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 cucumbers or lettuce.
Diet
The basis of the diet is fats and proteins.Without 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 early on, as 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 in a ratio 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 protein as an energy source.
There is a misconception that calorie intake does not matter when following the keto diet.As with all things, burning fat requires a negative energy balance and you must eat fewer calories than your body expends.However, following a keto diet is in many cases much simpler than, for example, counting calories consumed - it is enough to 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 fuel source, i.e. fat.Basically, you can eat all fats, such as fried chicken, fatty fish, steak, whole or scrambled eggs, cheese, etc.But it's better to try to eat good fats found in oils (olive, sunflower, flaxseed, nuts, sesame, corn), nuts, avocado, olives;
- Choose the right wine.One of the many benefits of the keto diet is that you can drink alcohol (in moderation, of course).Choose drinks that contain minimal sugar, such as rum, whiskey, brandy;
- drink enough water.A rule that must be followed without question.Dehydration leads to extremely negative consequences, so always carry a bottle of water with you;
- Please be patient.At first, weight falls quite quickly, but this happens largely due to water, not fat.The second type burns more slowly, so be patient so you don't give up halfway.
Sample menu
- Breakfast- 2 eggs fried in vegetable oil, 30 g cheese, 4 pieces of bacon or brisket.Coffee with thick cream.
- Lunch- large green salad (lettuce, cucumber, celery), mixed with 1 tbsp.I.Full-fat mayonnaise, 180 g fried chicken breast, 30 g cheese.Water or other unsweetened beverages.
- Dinner- 180 g grilled or fried steak, mushrooms stewed in butter, broccoli.Water or other unsweetened beverages.Coffee with thick cream.