Keto diet can be called carbohydrate-free. Adhering to it, it is necessary to completely eliminate carbohydrates, but increase the amount of blocks and fats used.
- 1 What does the word “Keto” mean> 2 What is a diet?
- 3 Carbohydrate-free or low-carb?
- 4 What carbohydrate-free diets (keto) are
- 5 Stages of adaptation to ketosis
- 6 Carbohydrates before training
- 7 Composition of a carbohydrate-free diet
- 8 Signs of ketosis
- 9 Carbohydrate-free diet menu (keto diet)
- 10 Products containing a low percentage of carbohydrates:
- 11 Products that are not worth consuming:
- 12 Tips
- 13 Carbohydrate-Free Diet (Keto Diet) - Video
What does the word “Keto” mean?
Excluding carbohydrates from their diet, their deficiency begins and then ketone bodies enter the battle, simply ketones, which take care of the supply of energy for the body.
Many noticed that when ceasing to consume sweet, flour and cereals, after some time the weight begins to decrease, and fat is burned. This is because in all these products there is a high percentage of carbohydrates, therefore, limiting ourselves in them, we go on a ketone diet.
Carbohydrates are the primary source of energy for living organisms, and reducing their number, the body begins to rebuild and take energy from other elements.
What is a diet?
The definition of a diet can be written down by how it affects the body, and this is such a process during which you spend more energy per day than is required. The body does not get what it needs, it requests energy more and more, and then turns to fat reserves. This is the essence of diets.
A carbohydrate-free diet is a great contributor to fat burning and helps those who have not been able to get rid of all the fat on a low-carb diet.
After carbohydrates do not enter the body, the body begins to take energy instead of them from fats.
This diet is safe for our body and does not destroy muscles, because energy is supplied from fats. But here there is a minus, the diet adversely affects the brain and our nervous system.
The brain needs glucose to function, which is part of carbohydrates. But during the diet, the brain will use ketones for energy that do not contain glucose. Because of this, you may initially feel headache and fatigue.
Carbohydrate-free or low-carb "> What carbohydrate-free diets (keto) exist
Permanent Carbohydrate-Free Diet
We refuse all products containing carbohydrates, with the exception of those that contain fiber. And constantly maintain a large amount of protein and fat.
Powerless Carbohydrate Diet
With this type of keto diet, it is additionally necessary to use a small amount of carbohydrates. They are consumed 2 hours before the start of the workout to provide the body with full energy before physical exertion.
The main rule in this type of diet is that carbohydrates should be consumed less than you can spend them on a workout. Otherwise, there will be an excess of them, which will interfere with your diet.
Cyclic-free carbohydrate diet (most effective)
Its essence lies in the alternation of carbohydrate-free and high-carbohydrate nutrition. During the first week of the diet, you completely eliminate carbohydrates, eating only foods containing proteins and fats. And next week, on the contrary, we consume a large amount of carbohydrates and reduce the intake of proteins and fats.
Eating in this way, enzymes appear that help improve metabolism, muscles are charged with glycogen, which helps to accumulate enough energy for the next carbohydrate week and your workouts.
Stages of body adaptation to ketosis
It is very important to switch to this diet not abruptly, but gradually.
Stage 1 Keto Diet
Carbohydrates are consumed in the morning. During this time, glucose will be wasted.
It will be consumed literally in a few hours and then glycogen will start to connect. Now carbohydrates will work to ensure that glycogen can develop its own glucose, which is so necessary for our body.
2 stage keto diet
Your body is no longer able to get carbohydrates from the outside, since you no longer eat them. This means that only glycogen in the liver and muscles enters the fray. After 2-3 days, due to a lack of energy, the body will connect alternative sources.
3 stage keto diet
This stage will come in three days, when there will be almost no glycogen. Then the body has only two ways to obtain energy: from fats and proteins. Although fats will begin to be burned, the body will still have to reach the complete state of ketosis.
The body uses proteins to produce glucose from proteins. Proteins are involved in this process, saying that muscle fibers can be burned on ketosis. Therefore, it is so important to increase the amount of protein consumed by 2 times. For example, if you used to consume 2 grams of protein per 1 kg of your weight, now you have to eat 3-4 grams.
Stage 4 Keto Diet
Seven days later, the moment will come when the body will understand that it can no longer receive carbohydrates, and then decide to take energy from fats. And only from this moment he will fall into the stage of ketosis.
Carbohydrates before training
As mentioned above, on a powerless carbohydrate diet, carbohydrates are consumed just before the workout. This type of diet is actually not as effective as on a cyclic diet. But it is great for athletes gaining muscle mass.
In a meal, carbohydrates should be about 0.5 grams per 1 kg of your weight.
The composition of a carbohydrate-free diet
The main rule of the keto diet is to consume calories from fats twice as much as from proteins. One gram of fat contains 9 kcal, and one gram of protein contains 4 kcal.
Signs of Ketosis
Attention! If your body has really switched to ketosis, then you will not feel hunger. The body will smell like acetone, and health will improve.
Do not forget that you need to consume a lot of water. Since, by burning fats, the body is "dried", it is dehydrated, and this requires water.
Carbohydrate-free diet menu (keto diet)
Since a carbohydrate-free diet, we accordingly choose carbohydrate-free foods. It could be
- a fish;
- canned fish;
- cheese "pigtail";
- shirataki noodles.
Approximate mass of servings of pork and veal:
- 150 grams of pork
- 190 grams of veal
- 100 grams of pork + 125 grams of veal
- 50 grams of pork + 60 grams of veal.
You do not need a special menu for the entire diet, you simply open the list of products that do not contain carbohydrates, and compose your diet. Choose foods that contain only proteins and fats. Fiber should also be used. The products that contain it are cucumbers, herbs, tomatoes, etc.
Products containing a low percentage of carbohydrates:
- cottage cheese;
- Greek yogurt
- Cherry tomatoes;
Products that are not worth consuming:
- bakery products;
- grapes (except sour).
Your serving should be approximately 180 grams. Try to have several flavors on the plate, such as a slice of turkey, an egg and a cucumber.
It should be said separately that meat, poultry and fish cannot be fried, but should either be boiled or steamed. We do not add spices and salt, either.
No sugar in tea or coffee. For the duration of this diet, one must forget about the existence of sweets and starchy foods.
If you are a sweet tooth, then it is better to prepare for the diet in advance. To do this, start to gradually reduce the use of sweets, and then completely stop eating them.
Before a keto diet, you should also get in shape, start playing sports. If you do not have muscles, then sitting on it is useless, it will only make yourself worse. In addition, muscles contribute to the burning of fat.
Try not to torment yourself with hunger, but eat right. It will be ideal to eat five to six times a day, every 3-4 hours.
It is very important not to break. After all, the body adjusts gradually to ketosis, and if you have breakdowns, then you will bring down the entire system.
Carbohydrate-Free Diet (Keto Diet) - Video