The fats we're all so afraid of are actually not that scary.In addition, fats can be your helpers on the way to a slim figure.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 almost a century ago to treat children with epilepsy.The diet is based on fats, supplemented by a moderate amount of protein and a small amount of carbohydrates.
The essence of the diet
Carbohydrates are the main source of energy for our body.That's why you can lose a few kilograms by avoiding sweets and starchy foods.The keto diet is not just about limiting carbohydrate intake, but also eliminating it entirely.In this case, you have a chance to lose a few kilograms or even more.
How does that work?
After the body stops receiving carbohydrates, it rebuilds its metabolism and makes fat the main source of energy.Under these conditions, ketones (ketone bodies) begin to form 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 up them.It is difficult for the body to understand that you are giving up carbohydrates of your own free will, and therefore begins to use up an emergency reserve in the form of fat.And we need that, because then we begin to actively lose weight.
For about 5-7 days without carbohydrates in the diet, the body adapts to this state and starts the ketosis mechanism.Fat becomes the main source of energy.Even a very small amount of carbohydrates in the first few days will take your body out of ketosis.Therefore, it is important not to fool yourself and not to eat sweets, no matter how much you want to.
Side effects
It is estimated that you can consume between 20 and 50 grams of carbohydrates per day on a keto diet.If this value exceeds 100 g, ketosis is not possible, i.e.h.the body does not have to switch completely to fat as an energy source.This means you lose weight more slowly.
On the other hand, our gastrointestinal tract needs fiber (fibrous carbohydrates) to function properly.When vegetables (fiber) are completely eliminated from the diet, problems such as constipation can often occur.Therefore, in order not to injure yourself, you still need to eat vegetables.Just choose green vegetables like cucumbers or lettuce.
diet
The basis of nutrition are fats and proteins.There are no carbohydrates, an exception can only be made for green vegetables in the amount of 20-50 g per day.
If you're new to the keto diet, you should know that in the beginning, while your body learns to use fat for energy, it makes sense to use more protein and less fat (40% to 60%).But from the second week onwards we burn proteins and increase fats to a ratio of 1/3 protein + 2/3 fat.This is done so that the body, which has not yet been converted into fats, does not begin to use muscle proteins as an energy source.
It's a misconception that calorie intake doesn't matter on a keto diet.As with all things, burning fat requires a negative energy balance and you must consume fewer calories than your body uses.However, in many cases, following a keto diet is much easier than, for example, counting calorie intake - it is enough to exclude carbohydrate-containing foods and build a diet mainly based on meat.
Basic rules
- Don't neglect fats.When you limit your carbohydrate intake, you need to provide an alternative source of energy, fat.Basically, you can eat all fats, such as fried chicken, fatty fish, steaks, whole or scrambled eggs, cheese and so on.But it is better to try to eat good fats contained in oil (olive, sunflower, flaxseed, nut, 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 unconditionally.Dehydration of the body has extremely negative consequences.Therefore, always take a bottle of water with you.
- Be patient.The weight initially decreases quite quickly, but this occurs largely through water and not fat.The latter burns slower, so have the patience 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 cream.
- Lunch- large green salad (lettuce, cucumber, celery), dressed with 1 tbsp.l.Full-fat mayonnaise, 180 g fried chicken breast, 30 g cheese.Water or other unsweetened drink.
- Dinner— 180 g steak, grilled or fried, mushrooms stewed with butter, broccoli.Water or other unsweetened drink.Coffee with cream.