The fats we are all so afraid of are actually not that scary.Moreover, it is fat that can be your helper on the way to a slim body shape.A paradox?Not at all!The no-carb keto diet is solid proof of this.
The keto diet, or low-carb ketone diet, is not a new trend.It was developed almost a hundred years ago to treat children with epilepsy.The diet is based on fat, which is supplemented with a moderate amount of protein and a small portion of carbohydrates.
The 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 keto diet involves not only limiting your 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 ceasing to receive carbohydrates, the body rebuilds its metabolism, making fat the main source of energy.Under these conditions, ketones (ketone bodies) begin to be produced from fat, which is 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 give up carbohydrates of your own free will, so it begins to spend 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 adapts to this situation and starts the mechanism of ketosis.Fat is the main source of energy.Even very small amounts of carbs in the first few days will kick your body out of ketosis.Therefore, it is important not to deceive yourself and not to eat sweets, no matter how much you want.
Side effects
It is believed that on a keto diet you can consume between 20 and 50 grams of carbohydrates per day.If this figure exceeds 100 g, then ketosis will not be possible, that is, the body does not need to completely switch to fat as an energy supply.This means you will lose weight more slowly.
But on the other hand, to function properly, our gastrointestinal tract needs fiber (fibrous carbohydrates).Often, when vegetables (fiber) are completely removed from the diet, problems such as constipation may arise.Therefore, in order not to harm yourself, you still need to eat vegetables.Choose only green vegetables, such as cucumber or lettuce.
Diet
The basis of the diet is fat and protein.No carbohydrates, an exception can be made only for green vegetables in the amount of 20-50 g per day.
If you are new to the keto diet, know that in the beginning, while 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 to 1/3 protein + 2/3 fat.This is done so that the body that has not yet turned into fat does not start using muscle protein as an energy source.
It's a misconception that calorie intake doesn't matter 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 easier than, for example, counting calorie intake - it is enough to exclude foods containing carbohydrates and build a diet mainly on meat.
Basic rules
- Don't ignore the fat.If you limit your carbohydrate intake, you must provide an alternative fuel source, which is 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, nuts, 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 a minimal amount of sugar, such as rum, whiskey, brandy;
- drink enough water.Rules that must be followed without hesitation.Dehydration of the body leads to very negative consequences, so always carry a bottle of water with you;
- be patientAt first, the weight comes off quickly, but this happens largely due to water rather than fat.The latter burns more slowly, so be patient so you don't give up halfway.
Sample menu
- breakfast- 2 eggs fried in vegetable oil, 30 g of cheese, 4 strips of bacon or brisket.Coffee with heavy cream.
- Have 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 sugar-free drinks.
- dinner- 180 g steak, grilled or fried, boiled mushrooms with butter, broccoli.Water or other sugar-free drinks.Coffee with heavy cream.