The fats that we fear so much are actually not so much.In addition, it is fats that can become your assistants on the way to a slim figure.Paradox?You are welcome!The diet without ketones in carbohydrates is conclusive proof of this.
The ketogenic diet, or low-carb, low-ketone diet, is by no means a new trend.It was developed almost a hundred years ago to treat children with epilepsy.The diet is based on fats, which are complemented by 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, by giving up sweets and starchy foods, you can lose a couple of kilograms.The ketone diet involves not only limiting carbohydrate intake, but also eliminating them completely.In this case, you will have the possibility of losing a couple of kilograms or more.
How does this work?
By stopping carbohydrates, the body rebuilds its metabolism, converting 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 for the body to understand that you are giving up carbohydrates of your own free will, so it begins to spend an emergency reserve in the form of fat.And we need it, because then we begin to actively lose weight.
Approximately between 5 and 7 days without carbohydrates in the diet, the body adapts to this situation and initiates the ketosis mechanism.Fat becomes the main source of energy.Even a very small amount of carbs in the first few days will kick your body out of ketosis.Therefore, it is important not to fool yourself and not eat sweets, no matter how much you want to.
Side effects
It is believed that on a ketogenic 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 will not need to completely switch to fat as a source of energy.This means you will lose weight more slowly.
But on the other hand, for its proper functioning, our gastrointestinal tract needs fiber (fibrous carbohydrates).Often, when vegetables (fiber) are completely removed from the diet, problems such as constipation can arise.Therefore, in order not to harm yourself, it is still necessary to eat vegetables.Simply choose green vegetables, such as cucumbers or lettuce.
Diet
The basis of the diet is fats and proteins.There are no carbohydrates, an exception can be made only for green vegetables in an amount of 20 to 50 g per day.
If you're new to the ketogenic diet, know that in the beginning, as 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 we burn proteins and increase fats up to a proportion of 1/3 protein + 2/3 fat.This is done so that the body, which has not yet converted to fat, does not begin to use muscle proteins as a source of energy.
It is a mistake to think that calorie intake is not important when following a ketogenic diet.As with everything, burning fat requires a negative energy balance and you must eat fewer calories than your body uses.However, following a ketogenic diet is in many cases much simpler than, for example, counting calorie intake: it is enough to exclude foods containing carbohydrates and base a diet mainly on meat.
Basic rules
- Don't neglect fats.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, steaks, whole or scrambled eggs, cheese, etc.But it is better to try to eat good fats, which are found in oil (olive, sunflower, linseed, walnut, sesame, corn), seeds, avocados, olives;
- Choose the right alcohol.One of the many benefits of the ketogenic 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 without question.Dehydration of the body has extremely negative consequences, so always carry a bottle of water with you;
- be patient.At first, the weight disappears quite quickly, but this is largely due to water and not fat.The latter burns more slowly, so be patient so as not to give up halfway.
Sample menu
- Breakfast- 2 eggs fried in vegetable oil, 30 g of cheese, 4 strips of bacon or breast.Coffee with heavy cream.
- Lunch- large green salad (lettuce, cucumber, celery), dressed with 1 tbsp.l.whole mayonnaise, 180 g of fried chicken breast, 30 g of cheese.Water or other sugar-free drink.
- dinner— 180 g of grilled or fried steak, stewed mushrooms with butter, broccoli.Water or other sugar-free drink.Coffee with heavy cream.