Get to know how to Eat fat to lose weight – quick and fast, a typical day under keto diet. In carbohydrates and enriched in fat (or fat), the ketogenic diet is based on the principle that the body will tap into its fat reserves to produce energy. What should we think ? How is this diet? Are there any health risks? Lets have a look at the topic – Lose Weight on Keto Diet.
The diet – or diet – ketogenic refers to ketosis, a state where the body will, in the absence of carbohydrates. Draw in the fat to make small molecules called ketones or ketone bodies that will then serve as energy . “It’s about pushing the body to make its own energy from fat,” says our Expert. In short, we change fuel: carbohydrate mode is switched to lipid mode.
Eat more fat with a Ketogenic diet?
“The ketogenic diet is a lot of fat, just enough protein and very little carbohydrate,” says the dietician. Each person is different, but by adopting the 3/1 rule, you usually get into ketosis. Translation: it’s the fat party!
Butter, cheese, fresh cream, cold meats, oilseeds, vegetable oils, duck fat, yogurts, oily fish, avocado …: all are allowed. “However, we avoid cooked fats. We limit the dairy products to 2 per day, we ensure to ensure a good ratio omega 3 / omega 6 with oily fish, rapeseed oil or flaxseed, flaxseed, and a good intake of omega 9 with olive oil, “says the specialist.
Priority is also given to fats containing medium chain triglycerides (MCTs) that promote the transition to ketosis. The champion in the field: coconut oil. On the protein side, “we are in a normoprotein diet, with a contribution of 0.8 g to 1g/kg of weight”. On the other hand, it is on the carbohydrate side that we do the cleaning. Because a very low carbohydrate intake is the sine qua non condition to enter ketosis. We forget the fruits, with the exception of red berries (50 g per day max). We make a cross on cereals and starchy and we favor vegetables low in carbohydrates: salad, mushrooms, cauliflower, Chinese cabbage , celery-branch, endive.
“It is advisable to be accompanied by a specialist to check the good tolerance of the body and the lack of deficiencies. So always check when one Eat Fat To Lose Weight on Ketogenic Diet”
A typical day with the Ketogenic diet
- At sunrise: A glass of water with a lemon juice.
- Breakfast: Keto muesli (oleaginous + ground flaxseed + 85% chocolate shavings), 10 cl almond milk, bulletproof coffee (1 black coffee without sugar + 10g clarified butter + 1 cl d ‘coconut oil).
- Lunch: Green salad (rapeseed oil, vinegar), chopped steak with fried mushrooms (olive oil), 1 square of 85% chocolate.
- Taste: Red fruit smoothie, silky tofu and 1 teaspoon of coconut oil.
- Dinner: Smoked salmon, pickled peppers, 1 natural soy yogurt with 1 teaspoon of grated coconut and 1 teaspoon of coconut oil.
What is the Ketogenic diet for?
Originally, it is medical. The state of ketosis has indeed therapeutic virtues used for a long time in the epileptic children and, more recently, in the patients with Alzheimer or Parkinson. “But today, its most common use is with cancer patients,” says our Expert. Why ? Simply because cancer cells, which need to eat like all cells, are unable to feed on ketones, hence the idea of adopting this diet to “starve”.
The ketogenic diet gradually comes out of this therapeutic framework and some dieticians use it for a slimming purpose. The interest: get out of the infernal circle of yoyo blood sugar, generator cravings, and storage of fat, and burn a lot of fat.
“However, you must be rigorous about the amounts ingested to force the body to tap into its fat reserves to produce its energy. “
It’s compatible with the sport?
Many bodybuilders use the ketogenic diet in a cyclic, dry period, therefore you can also give a try. But for the endurance sportsman, do ketones provide energy as reliable as glycogen? According to a recent study published in the magazine “Metabolism Clinical and Experimental”, among runners, this diet would boost the elimination of fat for equivalent performance. These results are still different depending on the level of sport or body build. Further studies are needed to validate the good quality of this energy sector. Lose Weight on Keto Diet
What is certain, on the other hand, is that “ketogenic nutrition helps to maintain a stable blood sugar level and thus to avoid energy reductions that are often fatal for athletes”, observes our Expert.
The slight protein intake may however be a problem to maintain muscle mass, “but if we start on the hyper protein, it will be necessary to review the calculation of energy intake to reach the state of ketosis,” says the pro. And the time the body is “keto adapted”, it is a cross on the sport, because nausea, tiredness and headaches are frequently at the rendezvous.
Read More: