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How to start the Keto Diet – explained in details for beginners

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  • How to start the Keto Diet – explained in details for beginners

    By and large, people only care about two types of questions concerning the keto diet. The first group of questions are questions regarding the technical use of the keto diet: what products should be, how to choose them, how to alternate them, a quantity of these products.

    The second group is questions about what harm can be from the keto diet: harm to the brain, blood, internal organs, and so on.


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    We will give answers to all questions that concern the keto diet. When you limit yourself to carbohydrates, this leads to a decrease in your weight and a certain deficit of energy is created.

    And to cover this deficit, our body begins to use its reserves. First of all, these are fat reserves when there are no others. That's the whole point of any diet. Including a low-carb diet, when we remove the sweet and complex carbohydrates.

    ut here the question arises: what if we even remove carbohydrates to zero? We completely remove them. Would such a diet be even more effective? And the answer to this question is definitely YES.

    It will be very effective for fat burning, especially for those people who, let's say, have not burned out everything from a low-carb diet. A similar carbohydrate-free diet was very popular in the golden era of bodybuilding. It was especially often popularized by such a famous person as Vince Gironde. And this carbohydrate-free diet is called the keto diet.



    What is the keto diet


    Ok, let's do it easy. What is the keto diet? The keto diet is a carbohydrate-free diet. It is high in fat and protein to compensate for the lack of carbohydrates. Everything is very simple. Why is this very word “keto” used, what does it mean?

    The fact is that in conditions of lack of carbohydrates and fats, ketones (or ketone bodies) begin to be produced for the energy supply of our nervous system and our brain. Everything is very tightly connected with nutrients: proteins, fats, and carbohydrates.

    Each nutrient is assigned its main task in our body. Protein is a building material, it is very poorly suited for energy supply. This is a very expensive and unprofitable method. Therefore, our body does not like to use protein for energy supply. Our organism has carbohydrates and fats for energy supply. Moreover, carbohydrates are the main way of energy supply. The easiest.

    When you do something during the day, when you train in the gym, first of all, you have anaerobic glycolysis - that is, carbohydrates are used as energy supply. This is the easiest way, especially in the short-term load.

    Fats perform a protective function, a reserve function. Fats can also be used as energy, but fats are such an untouchable reserve. Which can be used only as a last resort: when there are already not enough carbohydrates, when the surrounding situation can threaten extinction, when hunger sets in.

    Only in such conditions does the body begin to use these innermost untouchable reserves. Under ordinary conditions, when enough calories from the most basic energy method, from carbohydrates, the body does not use its untouchable reserve. The untouchable reserve, fats, begins to burn only when there is a lack of calorie content.

    So it turns out that each nutrient, by and large, can be used as energy in certain situations. But if there is enough food, then, first of all, carbohydrates will be used as energy. Fat will be used last. The keto diet is built on the fact that you create conditions so that fat is used as energy, as the main source of energy supply.

    First, you eat carbohydrates. When you start reducing carbohydrates, what happens? You want to eat something sweet. You do not want to limit yourself. It often happens that on very strict diets you begin to see cakes in your dreams.

    Why is this happening? Because the body does not like that you limit it and remove it from the main source of energy - from carbohydrates. And the body instinctively tries to get this carbohydrate to get somewhere. That is why it is very difficult for many to force themselves to give up sweets – carbohydrates from cereals, pasta, potatoes. Because you have to unnaturally limit yourself from the main source of energy supply. But what happens if we overpower ourselves and force ourselves? If we could force ourselves not to eat carbohydrates, and continue to eat only fats and proteins?



    Carbs free


    For some time, the supply of carbohydrates that is in our body will be consumed - this is, first of all, glycogen in the muscles and liver. But not everything is endless in this world. In a couple of days, this stock will come to an end.

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    You will use up the entire supply of carbohydrates and glycogen that is in your body. Then the body will have to die or switch to an alternative source of energy supply. In conditions where there are no carbohydrates, the body will have to switch to the use of fats and proteins.

    There are simply no other options. In principle, such a change in energy power is not terrible for our entire body, including muscles. Because they can easily receive energy financing from fats.

    But such a change of power is very dangerous for our brain and nervous system. Which needs glucose, which is a compound of carbohydrates. And the question arises: if our brain and nervous system need glucose and need carbohydrates, what will happen to us if there are no carbohydrates? Will a man die or become dull?

    Of course not. Because our body is a very dexterous and cunning system that has been tuned and evolved for a very long time. Moreover, most of this time our ancestors lived starving when there was not enough food and often there were situations when there was not enough food with carbohydrate content.

    For example, in the winter, when all these roots, plants, vegetables and fruits were no longer there. You can kill only a predator and eat it. By the way, one of the reasons why people have become omnivores, unlike most animals on the planet. This is a way of survival. We eat both plant-based and animal-based foods. We eat carbohydrates from plants, as well as proteins and fats from foods of animal origin.



    Brain Nutrition and Ketones


    Our body, to provide the brain with energy in the absence of carbohydrates, has an alternative way. This alternative method is ketones or ketone bodies. It is these structures that our brain can use as an energy supply in those conditions when it does not have a basic structure - when it does not have glucose from carbohydrates.

    That is, this situation develops: when there are carbohydrates, our brain uses glucose from them for its energy supply. And when there are no carbohydrates, then our brain uses ketone bodies from fat. Also for its energy supply.

    The process of producing ketones from fat is called ketosis. And our body begins to use the resulting ketones as an alternative to carbohydrates, as an alternative to glucose. In this, doctors at one time found quite a lot of advantages. In particular, primarily for the treatment of epileptics.

    Since seizures occurred in epileptics, mainly when they provided their brain with energy from carbohydrates (from glucose), scientists tried to deprive them of such an opportunity - to switch the brain to another way of energy supply.

    Not with glucose, but with ketones. Indeed, seizures in epileptics have become much less. And scientists have concluded that this diet is very effective for treating this disease. Therefore, for a very long time, the keto diet was considered such an “epileptic” diet, a diet for epileptics.



    And again about carbohydrates


    For this complete switchover to the use of fat and the formation of ketone bodies to occur, the number of carbohydrates daily should be reduced to almost zero. And here the question arises. How many carbohydrates can you eat per day, so that a transition from carbohydrate energy supply to fat is still possible?

    They call very different numbers. The numbers may depend on some extent on a particular person. That is, they are individual. But most often the numbers are 20-50 grams of carbohydrates per day.

    It is believed that if you eat 100 or more grams of carbohydrates per day, then you generally cannot have ketosis. It will stop in any person because the number of carbohydrates (100 grams) that you will receive will be enough to prevent the use of fat as the main source of energy supply.

    So these one hundred grams will allow you to produce glucose, which your brain and nervous system will use. That is, there will not be such an urgent need to switch the main source of energy supply - from carbohydrates to fats. Therefore, the amount should be very small. It is better to stick to 20-50 grams of carbohydrates per day. If more - then most likely it will not work.



    What happens in the body?


    What generally happens in our body when we begin to reduce the number of carbohydrates daily? Our body makes a stock of carbohydrates called glycogen. Here are two main areas. Glucose, which is instantly used. And glycogen. But glycogen, when we do not have glucose, can be broken down into glucose and, again, used for all the processes for which it is needed.

    The peculiarity of glycogen is that its reserves are not infinite. And if there is no replenishment of carbohydrates from food, then over time this supply of carbohydrates, glycogen, in our body will end. Glycogen is usually deposited in the muscles and liver. In the muscles, it is spent primarily on training during a power load. In the liver - this is a longer supply, it is spent last. Nevertheless, sooner or later - it will be spent.

    Somewhere after two or three days, almost no glycogen remains in the body. And after a week, if you continue this minimal (20-50 grams of carbohydrates per day) replenishment of carbohydrate intake, then most likely you will spend the whole supply of carbohydrates preserved in glycogen in three to four days. And your body will begin to switch more and more to the use of fats.

    This process will occur gradually. The lower the carbohydrate supply in your system, the more alternative sources begin to be used. In particular, fat and proteins. And, accordingly, the less that - the more other.

    And in the end, as a rule, after a week, if you observe the specified minimum amount of carbohydrates, your body will completely switch from using carbohydrates as a source of energy supply to using fats. Your fats, including subcutaneous fat, will begin to burn much more intensely than before using such restrictions.



    Complete rejection of carbohydrates


    Maybe, in this case, it is worth removing carbohydrates to zero during depletion? To not even have these minimum 20-50 grams per day? To just be zero? You can do so. In such a situation, you will get one very big plus and one very small minus.

    What a big plus? The big plus is that the depletion of your carbohydrate reserves will go much more dynamically. You will spend glucose faster, then spend glycogen faster and, accordingly, you will quickly rebuild your organism from the use of carbohydrates to the use of fats. This will largely be explained not only by the physical depletion of carbohydrate reserves. This will be explained by the fact that you will have lower levels of insulin during such a diet.

    Because insulin, as a transport hormone, is mostly produced in response to carbohydrates. If you have a few carbohydrates, accordingly, you will also have little insulin. What is so bad about insulin for fat burning?

    And it’s bad because insulin completely blocks lipolysis. When insulin is produced, it completely blocks fat burning. This is a very important point that is worth remembering now. A lot of insulin - a little fat burning. A lot of carbohydrates - a lot of insulin. Here you have a direct relationship.

    Here, by the way, why you can hear such a recommendation that during drying in training you should drink plain water. And in no case do not drink sweet water.

    But if your task is a fat-burning, and you drink sweet water, that is, you get simple carbohydrates, then this causes a surge in insulin. And insulin completely blocks your lipolysis. You may be on a diet, you may be in a calorie deficit, but if you drink sweet water at a workout, if you get carbohydrates, then insulin is produced that blocks your fat burning.

    Therefore, when we completely remove carbohydrates, we get such a huge plus: everything is depleted faster, our insulin is at a minimum level, and all this means that fat burning is more dynamic. The downside is that there is an opinion that our gastrointestinal tract always needs at least a minimal amount of fiber. That is fibrous carbohydrates for its normal functioning.

    Fiber is carbohydrates, and in this regard, if we need to get at least a little fiber, we need, it turns out, acquire additional grams of carbohydrate during our diet. Why it is so important? Because during our biological development, our ancestors very rarely were in a situation where they completely excluded any fiber carbohydrates from their diet.
    What are fibrous carbohydrates?

    These are, first of all, all sorts of roots, plants, and so on. Food that is usually easier to get than a food of animal origin. For example, to kill a mammoth, a pig of some kind-it is necessary to hunt, it is necessary to go somewhere for it, it is necessary to drag it back to the cave. And gathering is the main way to provide yourself with energy. The ancient people went out into the forest and picked roots and ate them.

    All this would be simply amusing if it were not so useful. Since we have been eating fibrous carbohydrates and fiber for a long time, our gastrointestinal tract is set up to use this food. In one way or another. There is an opinion that if there is no fibrous food in your body at all, then you, accordingly, get much fewer nutrients, minerals and other useful things for your body, which is not so terrible.

    And the second, more dangerous thing is that your food is worse digested. That is, you begin to experience constipation. Well, there is an opinion that on the ketogenic diet, if you do not use fibrous carbohydrates, you will have more constipation. What are fibrous carbohydrates?

    This is primarily vegetables, in any case-not fruit. These are vegetables, green vegetables. You can use there, for example, cucumbers, tomatoes, some radishes, onions... All these are fibrous carbohydrates.

    And the best option of the keto diet is such an option when you do not generally remove carbohydrates to zero, although this, in theory, should also work well, and when you at least slightly eat carbohydrates (20-30 grams), divided into several meals. That is, along with fatty and protein foods of animal origin, you still eat some green vegetables: tomatoes or cucumbers. This option will be more acceptable.

    Although, on the other hand, constipation is also not worth so much fear. Because there are a lot of myths in this regard. Let's look at the facts. When you switch from the use of carbohydrates as the main source of energy supply to the use of fats and proteins, what happens? First of all, your body begins to absorb less food.

    Previously, you had some kind of chicken breast, plus some rice or macaroni there. But this rice and macaroni occupied a fairly large volume. But keto food is denser and more concentrated in nutrients. That's right, you eat, so to speak, less food in volume, but more concentrated in terms of the number of nutrients and energy. The amount of food has decreased. Therefore, you need to be very careful to put any diagnoses on your account.



    Which diet is better? Keto or low-carb?


    people often get confused when they try to figure out what the real difference is. Because the keto-die allows using a minimum amount of carbohydrates, fiber. And on a low-carb diet, too, a person uses a small number of carbohydrates. And a question arises: what is the fundamental difference then?

    And the difference is that on the keto diet there are significantly fewer carbohydrates than on a low-carb diet. And now this “significantly fewer carbohydrates” allows you to completely switch to fat as the main source of energy supply.

    On a low-carb diet, this does not happen. On a low-carb diet, carbohydrate continues to be the main source of energy supply. To compensate for the deficiency, one has to burn more and more subcutaneous fat. But carbohydrates on a low-carb diet continue to be the main source of energy.

    But when you use the keto diet, carb-free, then the situation is completely different. Yes, there may be a little bit of fiber in the diet. But it is too little to be able to continue to use carbohydrates as the main source. And so the body switches to another source — fat. That's the difference.

    That is, when we talk about a low-carb diet, this is the diet in which carbohydrate continues to be the main source of energy supply. And when we talk about a carb-free diet, this is a variant of the diet, in which the main source of energy is fat. And it all depends on the amount of carbohydrate use.


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    There is a bit of fiber, but in order not to confuse these two types of diets, it is easier to call it a carb-free diet. Because there are not enough carbohydrates to use them as the main source of energy. If it is not enough for use as the main source of energy, then, in fact, we believe that they are not there. This diet is a fat diet. That's the fundamental difference.


    Types of the keto diet

    What types of the keto diet exist? There is a different gradation system. We can use three types. The first type can be called permanent (a permanent keto diet), the second - power (a power keto diet) and the third type - a cyclic keto diet. It all depends on the number of carbohydrates and how you take them in each of these specific types of diets.

    What's the difference? A constant keto diet - everything is very simple. You've reduced your carbs to zero or not to zero, but no more than 50 grams of fiber per day. And you constantly use this minimum amount of carbohydrates. A constant keto diet contains a lot of fat and protein and very few carbohydrates.

    A power keto diet. This is a variant of the ketogenic diet, when you sometimes use a few carbohydrates, also. This sometimes comes before training. Just before training, you eat a minimum amount of carbohydrates (about 2 hours before training) to ensure that you have full energy during training for good hard work. There must be fewer carbohydrates than you will spend on this workout, because if there is more, there will be an excess, and it will overlap your ketosis.

    And the third option is a cyclic keto diet. You can consider it the most popular. The bottom line is that you empty yourself for a certain number of days (usually a week), that is, you do not eat carbohydrates and your body switches to using fat at this time. And then, usually once a week, on Sunday, you include carbs in your diet.

    During the day, you eat a lot of carbohydrates and the production of certain enzymes is spurred, your metabolism is spurred. You charge your muscles with glycogen so that, starting on Monday, when you go back to the carb-free diet, you will have enough energy to train.

    Here are three options: permanent, power and cyclic the keto diet. In principle, the last option, the cyclic keto diet, is the most progressive, the most working. but here, too, people often confuse. What is the difference between the cyclic keto diet and a butch diet?

    The main difference is in the number of carbohydrates and fat used. Because on the butch diet, you use less fat than on the keto diet. On the keto diet, you generally, by and large, remove carbohydrates and start using proteins, and even more calories you get from fat. That's the fundamental difference. To switch to the keto diet, you need to not just raise the level of protein, but to raise more fat consumption.

    first of all, fat allows you to quickly switch to the main source of energy supply. On the keto diet, the main source of energy supply, once again, is not protein and certainly not carbohydrates. The source is fat. Therefore, fats should be the main food of your diet. That's the difference.



    Stages of adaptation to the keto diet


    Stage one is the simplest. Here you ate carbs this morning and after that all, you no longer eat carbs at all. What will happen? The first stage of energy supply will come. During this first phase, you will have to spend glucose. That glucose that you got from carbohydrates that you got in the morning with your food.

    his glucose is fast enough to spend. In some hours. And the use of glycogen will start. That is, your supply of carbohydrates, which was in your body, begins to be used more and more. The first stage is characterized by the fact that glucose is used, and then gradually begins the use of glycogen. This happens during the first day. Within a few hours, your glucose reserves are depleted, and your muscle and liver reserves are being used up.

    The second stage, which lasts for several days, is that the glucose from the food is no longer coming, you spent it all yesterday. Accordingly, your body can only use muscle and liver glycogen. Most often, liver glycogen is used, because in the muscles it is quickly spent on training.

    Also, this source will not be the only one during the second stage. It will take about two or three days, and the body will see that there is a lack. And soon this glycogen will run out, carbohydrates will run out. Therefore, the body begins using an alternative energy source. In particular, more and more fat burning will occur. By the way, this second stage is the main stage for a low-carb diet.

    For those diets in which there are carbohydrates, but they are not enough to completely stop the need for energy. Accordingly, glycogen can not be deposited to the maximum, energy supply can not go to the maximum of carbohydrates. The body begins to slowly pull out of the fat. Here's the second stage — this is the stage at which the low-carb diet stops.

    Then the third stage comes. The third stage occurs about three days later and is characterized by the fact that there is almost no glycogen. It was over in these three days. Accordingly, the body is left with only two nutrients: fat and protein. The body has not entered into ketosis, it has not been completely rebuilt. Because the process is gradual, we have already talked about it.

    And now the third stage has come, which is characterized by the fact that proteins and fats are used as energy supply. We spent carbohydrates in the first or second stages, and now we begin to use proteins and fats. Why are proteins used? Because the body has a specific protective reaction that allows you to produce glucose from proteins. This reaction is called gluconeogenesis.

    The bottom line is that your body begins to take amino acids, proteins to spend them as energy. This is a very important moment. Because this suggests that when you first go on the ketogenic diet, when your body has not yet switched completely to fat, it can devour your muscles, it can devour proteins as energy.



    Сonclusions?


    In the first week, the amount of protein should be increased. More than in the second and third weeks, when the body had already switched to fat. Because the first week is a transitional one. And while the body has not yet figured out that you need to completely switch to fat, it can use first carbohydrates, and then proteins. And our muscles are proteins.

    Therefore, if you do not want to have strong catabolism so that your muscles are severely destroyed during the keto diet, then in the first week you will need to raise the level of protein more than in the following weeks.

    Well, here are three types of the keto diet that we have described. To understand their advantages, each of these types, you need to understand the stages of adaptation of our body to ketosis. How the switch to ketosis occurs. The fact is that this switch occurs gradually and there are four main stages.

    If you need 2 grams of protein for each kilogram of body weight in the following weeks, then in the first week of the transition, you can raise protein consumption to three or even four grams to maintain your muscles. If the body has decided to use proteins as a source of energy, then let it use the proteins that come with food, and not the proteins that you have worked so hard to create.

    We're talking about muscles. That is, the third stage is the use of proteins and fats as energy sources. This stage actively lasts starting after the third day and somewhere until the seventh day, until the end of the week.

    And the fourth stage is apotheosis. The fourth stage is when the body has already realized that carbohydrates are not expected, but there is a lot of fat. And so the body gradually, throughout the week, switched, and usually by the end of the week switches almost completely. That is, it begins to use fat as the main source of energy supply. Not carbohydrates, not proteins, but fat. And the process of ketosis begins - the process of producing ketone bodies.

    And here there are two observations. Firstly, the smaller the number of carbohydrates entering your system, the faster and easier our body switches to the mode of using fats. The fewer carbohydrates, the faster it will switch to fats. First moment.

    And the second point: the longer this process lasts, when you do not have carbohydrates in your system, the more ketosis increases, the more fat use increases.

    These two points are very important because in practice they will help you make up your keto diet. This is especially important for the cyclic keto diet so that you can imagine: “Yeah, I ate this and that, my glycogen was deposited in the muscles, some part was deposited in the liver. So I’ll spend it, then I’ll switch back and start using fat. ” These aspects are of practical importance.



    Carbohydrates before training


    What to do with carbohydrates before training? You remember that we have three versions of the keto diet, and the intermediate version is the power one. It involves using small portions of carbohydrates before training. How many carbohydrates to eat in this case?

    I must say that some experts do not support this method of the keto diet, because there is an opinion that even any minimum amount of carbohydrates, even before training, will slow down the movement of ketosis. They will slow down your body's switch from using carbohydrates to using fat. But some people say that it works very well. Therefore, it is probably necessary to give some recommendations.

    The most important recommendation. The number of carbohydrates that you get, should not be in any case more than you will spend on this workout. That is, carbohydrates should be quite small. What specific figures can be recommended? Do they exist in nature at all? Yes, there are such numbers. It is usually recommended to use half a gram of carbohydrate for each kilogram of your weight.

    For example, if you weigh 100 kilograms, this means that you can eat a maximum of 50 grams of carbohydrates, two hours before training.

    Is it a lot or a little? Well, the first reference point that comes to mind is rice. Usually, a glass of dry rice contains 200 grams of the product. And in these 200 grams, there are about 150 grams of carbohydrates. That is, a full glass of dry rice gives us 150 grams of carbohydrates. And we need to eat a maximum of 50 grams. What does it mean? This means that the maximum that we can afford on this version of the keto diet is a third of a glass of dry rice.

    We pour out a third of a glass of rice, cook it and eat it two hours before training. If you weigh 100 kilograms. If you weigh less, then, accordingly, consider proportionately. In such a way that you get half a gram of carbohydrates for each kilogram of your weight.

    Although once again we will say that some do not support and do not approve such wat. It is easier and more reasonable to remove the carbohydrate to zero at all. Let your body quickly switch to full ketosis, and then, if you want and like it, it is easier to use a rotational diet. Which, by the way, most serious practitioners do.



    A cyclic keto diet


    It makes sense to talk about the cyclic keto diet. The essence of such diets is that you cycle a situation where you do not have any carbohydrates in your diet at all. Let's say that during the week you use only fat and protein as a source of energy, and there are no carbohydrates. And then, let's say, for example, once a week, you enter a large number of carbohydrates into the diet, respectively, reducing the amount of fat. This is the common backbone of a cyclical diet. Why is this done?

    Most often, if you ask an athlete, they will tell you that this is done to boost their metabolism. And the question arises: what is the acceleration of metabolism? Your metabolism is fine. You just have a different way of providing energy. There were carbohydrates, but now you switch to fats. Why do you need to boost your metabolism?

    You do not spur the metabolism. You switch back fat burning from using fat to using carbohydrates. Why? This is not a metabolic stimulation.

    The most important thing is that when you use fat as a source of energy when you have no carbohydrates at all, you begin to decrease the production of a certain amount of enzymes and fat hormones such as leptin, for example.

    And, accordingly, over time, this situation can slow down fat burning. When a person does not eat carbohydrates at all, she/he has little leptin, and, accordingly, the low level of this hormone, which regulates the exchange of fat in the body. This leads to the fact that fat burning slows down. As paradoxical as it may sound. See how everything is interconnected in our bodies.

    What we are talking about now, very few people know about it at all. We just try to convey all the information.

    When you eat carbohydrates once a week, respectively, you shake up your enzymes and fat hormones, such as leptin. Accordingly, you return the normal healthy state to your body, and it continues to burn fat. In principle, you can say that this way spurs up metabolism. You spur the production of certain hormones. But in order not to delve into this, we can say that we spur the metabolism.

    Besides, it is true that after such a load, when glycogen is deposited in your muscles, it is easier for you to train. The first few days after uploading. You feel a certain fullness, you feel the energy.



    Composition of the keto diet


    Okay, practical aspects. What should be the composition of the ketogenic diet to start fat burning faster? What about the proportion? You can stick to the number ⅓+⅔. ⅓ the calories you get from food should come from protein, and ⅔ the calories you get from food should come from fat. That is, fat calories in your diet should be exactly twice as much as protein. It's very simple. The "1+2" ratio is one part protein and two parts fat. It is much easier than it may seem at first glance.

    The fact is that we remember that one gram of fat contains twice as many calories as one gram of protein or carbohydrates. That is, we have 4 calories in one gram of carbohydrates or protein, and 9 calories in one gram of fat. Let's not calculate everything so carefully. Relatively speaking-twice as much. So it turns out that we need to have twice as many fat calories as protein calories. But any gram of fat has twice as many calories as a gram of protein. What does that mean?

    This means that it is very easy for us to count. It is enough for us to take the same amount of weight for proteins and fats. If we take 100 grams of protein and 100 grams of fat, then we will get the same proportion: 1+2, because 100 grams of protein will have 400 calories, and 100 grams of fat will have 900-twice as much. So we just type products and count. Well, let's say you need to dial 2600 calories.

    You take 200 grams of protein, which is 800 calories, and you take 180-200 grams of fat, which is 1600-1800 calories. 1600+800 — so we get 2600, the number of calories that is required. This is an example so that you can have an idea.

    How to count it all? You just open the table of protein, fat and carbohydrate caloric content and just check carbohydrate products, protein products, and fat products. If we are talking about the keto diet, you need those products that have 0 in the carbohydrates column. That is foods that do not contain carbohydrates. You can see that there are quite a lot of such products. This is almost all animal products: pork, chicken, other poultry, fish, eggs, and so on.

    Now you just need to choose the necessary proportion so that you have an equal amount of protein and fat. Then we will keep the ratio "1+2". The only thing you should pay attention to is that the ratio that we wrote above, "one plus two", one hundred grams of protein is equal to 100 grams of fat — it's not about the weight of a particular product.

    We are talking about the nutrients in this product. Because, let's say you take some product, 100 grams of meat, for example, there are not 100 grams of protein in it, there are 20 grams of protein in it. And fat can also be somewhere 15-20 grams. We count these 15-20. We count directly the nutrient in the product, not the weight of the product itself. If you figure these things out now, you can easily open the table and figure out a convenient menu for yourself.

    By the way, about this proportion⅓+⅔. It works throughout most of your ketogeni diet. But at the initial stage, in the first week, it makes sense to change this proportion a little. We have already written that in the beginning, while the body is being rebuilt, there is a very high risk that the body will use as a source of energy — muscle proteins, protein. Therefore, in the first week, to minimize the destruction of your muscles, it is necessary to change this proportion a little.

    That is, to raise, for example, the amount of protein somewhere up to 40, or even up to 50%. Not ⅓ + ⅔ and ½ protein + ½ fat. To help your body a little in the first week, while it is rebuilding. Gradually allow it to switch, to minimize the breakdown of muscles. This is especially true for bodybuilders. And here times-look in a mirror, and their all less and less. Therefore, the first week this proportion can be changed:½+½. But after the switch happened, we do what we said:⅓+⅔.

    If you have a high percentage of protein in the following weeks on the keto diet, the body may decide to use it as energy. It will turn on gluconeogenesis and will receive energy not from fat, most of it, but from proteins since so many of them enter the system. Therefore, at the moment of transition, in the first week, we raise protein to help our body maintain muscle, and on the second or third we reduce it to⅓, but we raise fat to⅔.

    Fats play a very important role in our diet. This is a big difference with the low-carb diet. We didn't just remove carbs altogether, we also raised fats in our diet quite significantly. Here is the fundamental difference between the keto diet and the low carb diet. That's the difference.

    Well, now you know exactly what products we use. These are products of animal origin, such as fish, eggs, meat, and poultry. The only thing you should pay attention to is that you do not need to actively use dairy products. Try to at least minimize it. Or, if you can not do without milk, then look at the label. You need milk that doesn't contain carbohydrates. Because if there are carbohydrates, it is most likely lactose-milk sugar. This is bad.

    By and large, we can say that the main rule is one, the most important: you can not eat carbohydrates. If you want fat, eat it, if you want protein, eat it. But in no case should there be carbohydrates. And if you follow this basic rule, sooner or later you will enter a state of ketosis. Your body will simply have nowhere to go. Of course, the best option is if you calculate everything as written above, but even without this, you can do. If you do this one thing, the most important condition is to eliminate carbohydrates from your diet. Then your body will switch to a state of ketosis and begin to actively burn your fat reserves.

    Often people worry about the total calorie content. They seem to have removed carbohydrates from their diet, and they say, how is it, I can't eat as much of this fatty meat, this fatty fish. The fat will be deposited. Don't worry too much about this. Because when you're on the keto diet, you don't want to overeat. When there was a complete switch to using fat as energy, you do not want to overeat this fat.

    This is not something to be afraid of. You should be afraid if you add carbohydrates to your diet. Because everyone has their bar, after which (a certain amount of carbohydrates) fat burning will stop. Because ketosis will stop, too many carbohydrates will be in your system. The bar is individual, everyone has a different amount, but we have already said the recommended amount is 20-50 grams.

    It is better not to eat carbohydrates in the first week - do not make any experiments. If you decide to eat carbohydrates - then eat just a little bit, and it should be green vegetables.



    Signs of ketosis


    The absence of hunger is one of the main signs of ketosis. When your body switched to fat energy exchange. Ketosis has several main features. The first, most important, is the smell of acetone from your body and your urine. The second sign-what was said - is the absence of hunger. You don't want to eat a huge amount of this fat fried meat. And the third sign is, oddly enough, an improvement in health.

    At first, during the transition phase, it is very difficult for you, you have a very big weakness, because the energy that you received earlier to ensure all the processes, is not enough. And that's why you're weak. And the body has not yet switched to the new method of energy supply. And it turns out that this is the energy pit. Therefore, you feel very bad, disgusting, weak, and so on. But when the body has already switched to using fat as the main source of energy supply, your health will improve significantly.

    But still, the main such characteristic feature of the beginning of ketosis is, of course, the smell. It smells like acetone. Most often, people incorrectly call it ammonia smell, they say, the urine smells like ammonia. No, it's not ammonia. Because ammonia is not a product of ketones, unlike acetone. It's the smell of acetone. All telling a different story.

    They say that it smells very specifically from the mouth and very strongly from the body, and, of course, from the urine. We can't say anything about the mouth, because probably people don't talk about it. But what smells of the body, more precisely, of sweat, to be more specific — this is true. What is the situation?

    You run for an hour, sweat well, take off your clothes — it seems that they were soaked in acetone. Such a persistent and pungent smell. This is because ketosis occurs in the body. And the product of this chemical reaction is acetone. Some people say that this acetone smells very strongly from the mouth. Some say that urine has a very strong smell.

    Is it possible to somehow minimize this smell? Yes, you can. If you get a lot of water. If you drink a lot of water, it will reduce this production of acetone, output through the pores, urine, and so on. Accordingly, you will smell less unpleasant. Most people don't drink enough water to get all their biological and chemical reactions to work properly.



    Specific menu


    To make a specific menu for the keto diet, we need to remember a few rules. First rule: we only use products that don't contain carbohydrates. If there are no carbohydrates, then we can use the product. Most likely, it will be an animal product: pork, beef, fish, poultry, eggs, and the like. Just select these products and write out how much protein is in 100 grams of this product, and how much fat.

    And after that, we simply compose the products so that we get an equal amount of protein and an equal amount of fat. In this situation, you remember the proportion that was voiced: a gram of fat contains twice as many calories as a gram of protein, so we can keep this proportion necessary.

    For us, if we take equal weight fat calories will be twice as much as protein. Which is exactly what we need. For example, you can take 100 grams of pork and 125 grams of beef. And if all this is combined, then the output will be about 40 grams of protein and 42, grams of fat. Something like that.

    This is just an example. We took two nutrients, checked how much is in 100 grams of both, and then made the proportion so that there were 100 grams of one nutrient against 100 grams of the other. One hundred grams of protein and one hundred grams of fat.

    This is just an example. We took two nutrients, checked how much is in 100 grams of both, and then made the proportion so that there were 100 grams of one nutrient against 100 grams of the other. One hundred grams of protein and one hundred grams of fat.

    Well, then there is just a technical layout for the day. You can divide as you like, move as you like. The main thing is that during the day in total you have this proportion.

    And even this proportion can be ignored. Nothing terrible will happen because of this. You don't feel hungry on the keto diet. The most important rule that you should remember when you are on keto: you can not in any case use carbohydrates.

    Carbohydrates are evil. If you don't use carbohydrates, sooner or later, whatever proportions you choose, your body will switch to using fat as a source of energy. For the body not to use proteins (muscles) as a source of fuel, in the first week we raise the protein, and in the following weeks, we lower the protein to ⅓ from the diet.

    Here are some simple recommendations. If you have a desire and a pencil, you can sit down right now and make a great menu for yourself. Take animal sources of fat and protein, add a little fiber from green vegetables and you will get the optimal menu for yourself.
    Last edited by Claudia Allen; 01-16-2020, 07:30 AM.

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