The fats that we are all so afraid of are actually not so scary.Moreover, it is the fat that can help you on your way to a slim figure.Contradiction?no way!The no-carb ketone diet is solid proof of this.
The keto diet, or low-carb ketone diet, is not a new trend.It was developed about a hundred years ago to treat children suffering from epilepsy.The diet is based on fat, complemented by a moderate amount of protein and a small portion of carbohydrates.
essence of diet
Carbohydrates are the main source of energy for our body.That is why, by giving up sweets and starchy foods, you can lose a few kilograms.The ketone 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 kilograms or even more.
How does this work?
After stopping receiving carbohydrates, the body rebuilds its metabolism, making fat the main source of energy.Under these circumstances, ketones (ketone bodies) begin to be produced from fat, which are a source of energy for the brain and nervous system.Hence the name of the diet – ketones.
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 emergency reserves in the form of fat.And we need it, because then we begin to actively lose weight.
By not having carbohydrates in the diet for about 5-7 days, the body adapts to this situation and starts the ketosis mechanism.Fat becomes the main source of energy.Even very low amounts of carbohydrates in the initial days will take your body out of ketosis.Therefore, it is important not to deceive yourself and not eat sweets, no matter how much you want it.
side effects
It is believed that on keto diet you can consume 20 to 50 grams of carbohydrates per day.If this figure exceeds 100 grams, ketosis will not be possible, that is, the body will not need to completely switch to fat as an energy supply.This means that your weight will decrease gradually.
But on the other hand, our gastrointestinal tract requires fiber (fibrous carbohydrates) to function properly.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 fat and protein.There are no carbohydrates in it, an exception can be made only for green vegetables in the amount of 20-50 grams per day.
If you're new to the keto diet, know that in the beginning, when 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 proteins and increase fat in the ratio 1/3 protein + 2/3 fat.This is done so that the body, which has not yet been converted into fat, does not begin to use muscle protein as an energy source.
It is a misconception that calorie intake is not important when following a keto diet.Like all things, burning fat requires a negative energy balance, and you must eat fewer calories than your body expends.However, following a keto diet in many cases is much simpler than, for example, calculating calorie intake - it is enough to exclude carbohydrate-rich foods and build a diet mainly on meat.
basic rules
- Don't ignore fat.If you limit your carbohydrate intake, you must provide an alternative source of fuel, i.e. fat.Basically, you can eat all fats, such as fried chicken, fatty fish, steak, whole or scrambled eggs, cheese, etc.But it is better to try to eat good fats, which are found in oils (olive, sunflower, flaxseed, walnut, sesame, corn), seeds, 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 amounts of sugar, such as rum, whiskey, brandy;
- Drink enough water.A rule that must be followed unquestioningly.Lack of water in the body has extremely negative consequences, so always carry a bottle of water with you;
- Be patient.At first, weight is lost very quickly, but this is mostly due to water rather than fat.The latter burns slowly, so be patient not to give up halfway.
sample menu
- Breakfast- 2 eggs fried in vegetable oil, 30 grams of cheese, 4 strips of bacon or brisket.Coffee with heavy cream.
- lunch- Large green salad (lettuce, cucumber, celery), add 1 tbsp.l full-fat mayonnaise, 180 g fried chicken breast, 30 g cheese.Water or other unsweetened beverages.
- dinner- 180 g steak, grilled or fried, mushrooms cooked with butter, broccoli.Water or other unsweetened beverages.Coffee with heavy cream.