The fats we fear so much are actually not that scary.In fact, fats can help you on your way to a slim figure.Paradox?Not at all!The carb-free keto diet is strong evidence of this.
The keto diet, or low-carb ketone diet, is not a new trend at all.It was developed almost a hundred years 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 diet
Carbohydrates are our body's main source of energy.That is why you can lose a few kilos by giving up sweets and starchy foods.The keto diet involves not only limiting the intake of carbohydrates, but also their complete elimination.In this case, you will have a chance to lose a few kilograms or much more.
How does this work?
After you stop consuming carbohydrates, your body rebuilds its metabolism, so fat is 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 them up.It is difficult for the body to understand that it is giving up carbohydrates of its own free will, so it begins to spend an emergency reserve in the form of fat.And we need this, because then we start to actively lose weight.
After about 5-7 days, when there are no carbohydrates in the diet, the body adapts to this state and starts the mechanism of ketosis.Fat becomes the main source of energy.Already in the first days, even a very small amount of carbohydrates will lead the 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 you can consume 20-50 grams of carbohydrates per day during the keto diet.If this number exceeds 100 g, then ketosis is not possible, that is, the body does not have to completely switch to fat as an energy source.This means you will lose weight more slowly.
On the other hand, our gastrointestinal system needs fibers (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 harm yourself, you still need to eat vegetables.Just choose green vegetables like cucumber or lettuce.
Diet
The diet is based on fats and proteins.There are no carbohydrates, except for 20-50 g of vegetables per day.
If you are new to the keto diet, know that in the beginning, until your body learns how to use fat for energy, you should use more protein and less fat (40-60%).But starting from the second week, we burn protein 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 to fat, does not start using muscle protein as an energy source.
It's a myth that calorie intake isn't important when following a keto diet.Like anything else, burning fat requires a negative energy balance, eating fewer calories than your body expends.However, in many cases, following the keto diet is much simpler than, for example, counting calorie intake - it is enough to exclude foods containing carbohydrates and build the diet mainly on meat.
Basic rules
- Don't neglect fats.If you restrict your carbohydrate intake, you need to provide an alternative fuel source, i.e. fat.Basically, you can eat any type of fat, such as fried chicken, fatty fish, steaks, whole eggs or scrambled eggs, cheese, etc.But it is better to try to eat good fats, which are 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 consume alcohol (in moderation, of course).Choose drinks that contain a minimum amount of sugar, such as rum, whiskey, brandy;
- drink enough water.A rule that must be followed without question.Dehydration of the body has extremely negative consequences, so always have a bottle of water with you;
- be patient.The weight comes off pretty quickly at first, but it's mostly due to water, not fat.The latter burns more slowly, so be patient, don't give up halfway.
Sample menu
- Morning- 2 eggs fried in vegetable oil, 30 g of cheese, 4 strips of bacon or brisket.Coffee with heavy cream.
- Lunch- large green salad (lettuce, cucumber, celery), 1 tablespoon.l.fatty mayonnaise, 180 g fried chicken breast, 30 g cheese.Water or other unsweetened drink.
- Dinner— 180 g of steak, grilled or fried, mushrooms stewed in butter, broccoli.Water or other unsweetened drink.Coffee with heavy cream.