The fats that we all fear so much are actually not that scary.Moreover, it is fats that can help you on the way to a slim figure.A paradox?Not at all!The no-carb 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 about a hundred years ago to treat children suffering from epilepsy.The diet is based on fats supplemented with a moderate amount of protein and a small portion of carbohydrates.
The essence of the diet
Carbohydrates are the main source of energy for our body.Therefore, you can lose a couple of kilograms by giving up sweets and starchy foods.The keto diet is not only to limit the intake of carbohydrates, but also to eliminate them completely.In this case, you will have a chance to lose a few kilograms or more.
How does this work?
After stopping the intake of carbohydrates, the body restores its metabolism, turning fats into 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 to understand that the body refuses carbohydrates by its own will, so it begins to use an emergency reserve in the form of fat.And we need it, because then we actively begin to lose weight.
During about 5-7 days without carbohydrates in the diet, the body adapts to this situation and activates the ketosis mechanism.Fat becomes the main source of energy.Even a very small amount of carbs in the early days will kick your body out of ketosis.Therefore, no matter how much you want, it is important not to deceive yourself and not to eat sweets.
Side effects
It is believed that you can consume between 20 and 50 grams of carbohydrates per day on a keto diet.If this figure exceeds 100 g, ketosis will not be possible, that is, the body will not need to switch completely to fat as an energy supply.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 removed from the diet, problems such as constipation can occur.Therefore, you still need to eat vegetables in order not to harm yourself.Choose only green vegetables, such as cucumber or lettuce.
Diet
The basis of the diet is fats and proteins.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, it makes sense to eat more protein and less fat (40%-60%) while your body is learning to use fat for energy.But from the second week, we burn protein and increase fats to the ratio of 1/3 protein + 2/3 fat.This is done so that the body does not begin to use muscle proteins as an energy source, which have not yet been converted to fat.
It's a misconception that calorie intake isn't important when following a keto diet.As with anything, burning fat requires a negative energy balance, and you must eat fewer calories than your body expends.However, in many cases, following a keto diet is simpler than, for example, counting calorie intake - it is enough to exclude foods containing carbohydrates and build the diet mainly on meat.
Basic rules
- Do not neglect fats.If you are limiting your carbohydrate intake, you need to provide an alternative fuel source, i.e. fat.Basically, all fats, such as fried chicken, fatty fish, steak, whole or scrambled eggs, cheese, etc.you can eatBut it is better to try to eat good fats found in oil (olive, sunflower, flaxseed, walnut, sesame, corn), seeds, avocado, olive;
- 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 with a minimum amount of sugar, such as rum, whiskey, brandy;
- drink enough water.Definitely a rule to follow.Dehydration of the body leads to extremely negative consequences, so always have a bottle of water with you;
- be patientAt first, weight comes off fairly quickly, but it's mostly water rather than fat.The latter burns slower, so be patient so you don't give up halfway through.
Sample menu
- Breakfast- 2 eggs fried in vegetable oil, 30 g of cheese, 4 strips of bacon or breast meat.Coffee with heavy cream.
- Lunch- A large green salad (lettuce, cucumber, celery) decorated with 1 tbsp.l.full-fat mayonnaise, 180 g of fried chicken breast, 30 g of cheese.Water or other sugar-free drink.
- Dinner— 180 g of steak, grilled or fried, mushrooms cooked in butter, broccoli.Water or other sugar-free drink.Coffee with heavy cream.