Diet for those who love meat

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

How about eating your fill while getting leaner? Imagine that you can get energy not from carbohydrates, like an ordinary person, but from your own fat. In this case, your muscles will not be "burned", but, on the contrary, will be more and more noticeable. This is not fiction or an advertisement for suspicious diet pills. This is a keto diet.

How I love my beautiful figure, my narrow waist, my toned tummy … And how I hate the layer of fat that hides it all!

The keto diet is a low-carb diet with moderate protein intake and high fat intake.

In the absence of a normal intake of carbohydrates (when the brain receives the main energy from glucose), the body switches to the mode of consuming its own fats. This process is called ketosis, hence the name of the diet.

An important point: the keto diet is strict. You can't stick to this diet only for dinner or just a couple of days. In order for the body to switch to a mode of consumption of its own fat, it is necessary to almost completely exclude carbohydrates from the diet. You also need patience - it takes 3-5 days to start ketosis.

What is

The keto diet involves a sharp restriction of carbohydrates to 20-50 grams per day. In this case, the body is rebuilt into a constant ketosis regime. The basis of the diet should be:

• meat of birds and animals - any, but turkey and chicken are better;
• any fish, but herring or salmon is better; seafood;
• eggs;
• cheese and cottage cheese;
• nuts;
• dairy products;
• butter - vegetable and butter.

At the same time, the fat content of products is not strictly limited. In fact, eating a large amount of fat shows the greatest effectiveness. However, it is worth remembering that the calorie content of fat is very high, therefore, if you want to lose weight, then you should not get carried away with too fatty foods. Plus, you should give preference to more healthy sources of fats.

You can and should eat vegetables. True, a little: 30-40 grams per meal. And since it is difficult to get the required amount of fiber with those 20-50 grams of permitted carbohydrates, lettuce, Brussels sprouts, broccoli, and green beans should be preferred. They have more fiber per unit of calories. You can also take fiber as a dietary supplement.

You cannot eat: cereals, pasta, bread, potatoes, carrots, beets, bananas, grapes, sugar.

In general, as part of a keto diet, you don't even need to drastically reduce your calorie intake. When the metabolism rebuilds into ketosis, the body will no longer expect carbohydrates from the next meal. Instead, he will use his own fat evenly. Naturally, if you want to reduce weight at the same time, your energy balance should be negative (consumption is more than consumption), but not necessarily exhaust yourself with hunger strikes.

You don't have to count nutrients either: you just need to compose your diet from permitted foods. And the body will regulate the amount itself (you can eat a lot of meat only in the first days).

Diet Pros

First of all, the keto diet is ideal for "drying". Due to the strict restriction of carbohydrates, you can not deny yourself protein. Therefore, first of all, not muscle will begin to be consumed, but fat.

A very important benefit of the keto diet is the reduction in blood glucose levels. This means that there is no constant hunger typical for diets. And the main diet - meat and fats - will provide long-term saturation.

Plus, once you've been sugar-free for a couple weeks, you can look very differently at cakes and cookies. Trust me, you will enjoy life without spikes in blood glucose and, therefore, mood swings. In a couple of weeks, the dependence on sweets will be reduced, and it will be much easier to deny yourself sweets. It remains only to consolidate a healthy habit, giving preference to fruits.

As you know, with the help of diets it is usually more difficult to maintain the achieved result. In the case of the keto diet, this is somewhat easier. Since during the keto diet, the body is not exposed to hunger stress, but only rebuilds to a different metabolic regime, then when you stop the diet, it will be easier for you to keep from a breakdown, and therefore the lost kilograms during the transition to a regular diet will not return as rapidly as with other diets.

Keto Diet Bonus: A diet based on protein and fats promotes the release of adrenaline and growth hormone. They can help avoid the depression that usually accompanies dietary meals.

Is the keto diet right for you?

Yes, it fits	No, it doesn't fit
If you have already worked on the body in full force in the gym. To bring it to the ideal will help "drying" on a keto diet.	If you have to take a serious project or exams. In the absence of glucose, you will start to slow down at first. After 4-5 days, the body will rebuild, and you will return to normal levels of mental activity. But it's better to plan a keto diet while on vacation.
If you find it difficult to tolerate calorie restriction and complex menu plans for regular diets, and you really want to lose a few extra pounds.	If your training plan includes heavy strength training or high-intensity exercise. During the keto diet, fitness is acceptable, but you have to give preference to lighter loads (medium-intensity jogging, long walks, yoga, Pilates, stretching).
If you would like to unlearn your sweet tooth.	If you have serious liver, kidney, bowel disease or diabetes.
If you are a fanatical meat eater and cannot imagine a weekend without barbecue. Just eat your kebab with no bread at all.

Important recommendations

1. Drink enough water - it is very important to follow this rule. In addition to normal dehydration, excess fat and protein breakdown products, which must be constantly removed from the body with the help of water, pose a danger. Get into the habit of always carrying a water bottle with you, set reminders on your smartphone.
2. Although the keto diet does not impose a particular ban on alcohol, it is better to refuse it, since the load on the liver will be already quite serious. In any case, you will have to completely abandon beer and liqueurs. You can afford drinks such as rum, whiskey, brandy (but not cocktails: fruit juices are not allowed as part of the keto diet).
3. Although you don't have to limit yourself to fat, try to choose the right ones: vegetable oil, fatty fish, seeds and nuts, avocados.
4. Do not leave the race ahead of time. It takes time for the keto diet to start working: 3 to 5 days. It takes 2-3 weeks to see the result. Even when the weight starts to go away, remember that it will be water at first. Therefore, if you want to get rid of fat, you have to be patient. In addition, many unpleasant aspects will disappear after 3-5 days.
5. Since you will not be able to get enough micronutrients with a low-carb diet, you should take them additionally (multivitamins such as Supradin).
6. Cholesterol levels and blood pH will rise. This is not a symptom of any disease, but a consequence of ketosis (keep this in mind if you donate blood for analysis). If you decide to stick to the keto diet for a long time (more than two weeks), it is worth discussing with your therapist a plan for monitoring blood counts, liver and kidney health.