There are many different diets, interesting ideas, and more or less healthy solutions. And what diet to choose? Which turns out to be the best for me? How will I lose unnecessary kilograms? Everything is really an individual matter, how much we have to lose, how fast, what we like to eat, how to eat. Each element is very important here. Today we would like to focus on one of the diets, which is extremely popular among athletes as well as people who have nothing to do with it.
What are we talking about? About the diet low carb keto diet, which on the one hand allows you to lose unnecessary kilograms, on the other also increases the level of energy. Is this not a great solution? What is particularly important is that such a diet is very healthy; it does not negatively affect the human body, and to all this it allows you to feel perfectly well with yourself.
What is a low carb diet?
A low carb diet is nothing more than a low carb diet that aims to get energy from fats. As you know, the body is focused on carb fuel. If they are not there, it feels the energy drop. At the same time, it’s also known that it’s carbs that affect the calorific value and thus our weight in the greatest part. If, however, we are able to switch our body, then it will metabolize proteins to simpler compounds and these can be used as the same energy. Who is the low carb diet for? In fact, for people who would like to get rid of excess weight on the one hand and would like to keep their energy on the other hand. Earlier, it was thought that such a diet would not work among athletes, because they need carbs to live at full speed. Research shows, however, that at first you can feel a total loss of energy, but when the body gets used to such nutrition, it will be able to gain more and more energy.
Low Carb – how to start?
If we want to apply a low-carb diet, we first need to know its principles, to find out what it really is, what to remember and what issues to keep in mind. First of all – the main rule is that such a diet must be used for several months. It will not give effect if we want to introduce it for a month or two, because we will see the real effects only after some time from its beginning. The most difficult thing in this diet is motivation. It’s known that carbohydrates are the most valuable for us and they are for most of the favourite part of meals. By limiting them, we feel tired, weakened, we lack something that previously was the main part of our diet.
- carbohydrates are only 10 – 15% of our daily requirement
This is very little compared to the diet in which the carbs are the basis of the diet. For example, a person with a weight of 60 kilograms, being active, should eat about 2,000 calories daily, including about 50 – 75 grams of carbohydrates, where the classic nutrition is about 250 grams.
- the right amount of good quality protein
On the reduction diet, the protein is actually the basis and is the most important, additionally having an effect on maintaining muscle mass. Among the most valuable sources of protein, we can include eggs that provide us with valuable amino acids, including BCAA. How much of this protein? About 1.5 grams for inactive people, and 2 – 2.5 g for people who train or do physical work.
- the right amount of good quality fats
In every diet fats are extremely important, but you must remember to include the good quality ones in your diet. It’s thanks to them that we can preserve the efficiency of the mind; we can protect ourselves against energy drops, against weakness and problems with concentration. By including unsaturated fatty acids, we have a positive influence on our nervous system, the endocrine system and the formation of cell membranes. The best is MCT oil, avocado, nuts and fatty fish.
- a lot of vegetables
Under no circumstances should we give up vegetables, because they are very important. It’s they that help keep the body in proper acid-base homeostasis. The more vegetables, the better.
Since we limit the carbs to a minimum, we should remember to provide the body with appropriate vitamins and minerals in the form of supplements, because these will certainly be missing. It’s good to add, for example, multivitamins for athletes, vitamin complexes, or supplementation with suitable fatty acids.
If we start, we must start immediately with the introduction of low amounts of carbs, so that the body immediately notices changes and begins looking for these sources of energy in something other than carbs. When are carbs at Low carb? During the day, preferably from the morning in the amount of 0.5 g / kilogram body weight at the beginning and increase it later to 0.8 – 1.2 g / kilogram body weight. Such action will protect the body against excessive catabolism. It’s important to base it on products with a low glycaemic index, so choose high-quality carbs, such as vegetables, brown rice or buckwheat.
Low carb – when will I start seeing the effects?
If we focus on a specific diet, the thing that is known to us is that we want to achieve our goal as soon as possible. Low carb – when will the effects be noticeable? In fact, very quickly, because if we need many months to let the body learn how to obtain this energy from fats in an appropriate way, the effects can be seen very quickly, after the first weeks. What is especially important in this case is that we don’t actually lose weight, because we lose water, but there is a visible, permanent decline in the mass of fat. The big advantage of this diet is that in addition to the loss of muscle tissue, we do not have any undesirable side effects. We get rid of fat from the most sensitive places, the skin is not inflexible, but is properly supplied with blood and nourished. What is important – this diet stabilizes the level of sugar and uses fat as energy.
Low carb – exercise or no exercise?
It’s known that the introduction of exercise is always able to guarantee the desired results. If we do not exercise and we use the diet we will lose weight, but not so fast and not with the effect we would like. If we choose a diet combined with an active lifestyle, we quickly lose unnecessary kilograms, the body becomes firm and our figure is 100% satisfactory. The combination of activity and low carb gives an additional feeling of well-being, more energy and vitality. The brain works better, we are concentrated, and the appearance of our skin improves.
And what are the cons of this diet? Certainly, it costs a lot, because in order to achieve the desired effect, we have to put on good quality products, which aren’t really cheap. The problem is also that such a diet puts a strain on the digestive system, including the liver, gall bladder and duodenum.
What to eat on a low carb diet?
If we want to start such a diet, the menu can be varied and refined under our body. One person needs 1,600 calories, another 2,000, and another 3,000, so you have to keep that in mind. But what is worth having in this diet? When it comes to protein, it’s definitely eggs, lean meat, legumes, lean fish, nuts and dairy products. Is a low carb diet without meat possible at all? It is, but then you have to substitute for replacements, while watching so that they do not have too many carbs. It’s difficult to compose such a diet, but there is a chance to do it without meat. Among the carbs we choose wholemeal groats, whole grain rice and vegetables. As for fats, nuts and seeds, olive oil, olives, corn and coconut oil, as well as MCT oil, fatty fish, eggs, avocados, dairy products, butter and cheese are best.
Low carb for work, a trip, every day, everywhere. If we properly compose meals, we can eat them everywhere, receiving what is best for our body. And if someone wonders between low carb and low fat, we are convinced that the first option here wins significantly.