How to survive the ketogenic diet
If you decide to switch to a ketogenic diet, prepare for the fact that there will be a lot of fat in your diet. After all, all the calories you used to get from carbohydrates must continue to come from somewhere. As I wrote earlier, a small excess of protein can produce enough glucose to deprive you of the long-awaited state of ketosis.
It's up to you to decide which sources to get fat from. Many almost every meal includes avocado, bacon, and rich cream. Egg yolks are an excellent choice.
But even if one type of your menu wakes up a brutal appetite, the period of adaptation to a ketogenic diet can be a difficult test. Many people are forced to quit before they reach the state of ketosis, when the real magic begins, and the fat is burned clean!
The proposed five elements of nutrition will help you overcome the frightening "withdrawal" that many people experience in the first days of the ketogenic diet, and open the way to a strong and slender body that is waiting for you on the other side!
1. Electrolytes
It is not so easy to switch the body's fuel systems from carbohydrates to fats. This will take time and patience. In the initial stages, you may experience headaches, nausea, and sometimes extreme fatigue throughout the day. This is the so-called "breaking".
Limiting carbohydrates leads to a decrease in the level of electrolytes, in particular, sodium and potassium. To prevent headaches and fatigue, consider adding electrolytes.
With dehydration and electrolyte deficiencies, all these symptoms only get worse. Extreme fatigue-this is what causes a sharp drop in the level of electrolytes, such as sodium and potassium, during a reduction in carbohydrate intake. And if at the beginning of the ketogenic diet you also train for wear, taking electrolytes is simply necessary.
2. Coconut oil or oil with MCT
Nuts and seeds are the fat-rich Foundation of a ketogenic diet, but given the amount of protein and carbohydrates in nuts, they can not be considered as the main source of energy. For example, 100 grams of almonds contain about 21 grams of protein and the same amount of carbohydrates. Sometimes pure fat, like MCT (Medium Chain Triglycerides) oil, becomes the best source of calories. It can be taken separately, added to a cocktail or a Cup of coffee.
A tablespoon of MCT (medium chain triglycerides) contains 14 grams of fat. Unlike long-chain triglycerides, the type of fat prevalent in most foods, MCTS have unique characteristics. They quickly enter the bloodstream and become ready-made fuel for both the brain and muscles. Taking pure MST oil throughout the day will make your transition to a ketogenic diet soft, and at the same time provide you with a stable influx of energy.
Coconut oil, which you've probably heard of, is an excellent source of MCT, since it consists of about 60% of them. In addition, it is excellent for cooking, as it has a high ignition temperature and has a pleasant taste.
Try adding coconut oil to smoothies, pre-workout smoothies, vegetable salads, chicken, fish, or beef dishes to ensure a high fat intake. Coconut oil is also unique in that it quickly changes from a solid to a liquid state if stored at a temperature of about 25°C. To make a greasy cocktail, take liquid coconut oil, add water, and mix with your favorite whey protein!
3. Fiber
Just because you've joined the Fat Team doesn't mean you don't need vegetables. If you are not particularly fond of broccoli and green vegetables, then it will not be easy to maintain a state of ketosis, since the carbohydrate content in these vegetables is record low.
If you still refuse to like broccoli, consider adding fiber supplements to your menu. Fiber improves bowel function and gives a feeling of satiety. In addition, it helps maintain normal intestinal microflora. Fiber supplements contain the entire spectrum of carbohydrates, so be sure to read the label and make sure not to exceed the daily limit.
In the production of some fiber supplements, flax seeds are used, which means that they are relatively high in fat and not too many carbohydrates.
4. Caffeine
The world will not wait while your brain will switch from carb fuel to fat. Rather than resign yourself to the fatigue and lethargy in the first days of the ketogenic diet, try a little to raise the consumption of caffeine. With this task to cope with the extra Cup of coffee, but you can use medicines with caffeine, for example, the pre-workout Supplement or fat burners. The advantage of the latter is that they raise not only the morale, but and fat burning.
If you plan to train hard during the ketogenic transition, the stimulating effect of caffeine will be very useful. And don't forget that caffeine accelerates the breakdown of fat. This makes it a great ally and a good addition to your ketogenic Arsenal.
5. "Green" additives
There are not enough vegetables on your menu. This is a fact. Let's be honest, no one eats enough vegetables, and a lack of them can be the deciding factor when you open the fat floodgates and sink into the depths of ketosis.
The first step to solving the problem, of course, is to find ways to increase the share of vegetables in the menu. Sprinkle the eggs generously with spinach. Put a vegetable salad on the table every day. And then think about taking "green" supplements. They will not replace a well-balanced diet, but many athletes actively use them. A great option is to add a spoonful to a protein shake. Don't worry, you will get used to its new color.
"Green" food additives are additives made on the basis of various plants, in particular, they contain alfalfa, barley, millet, nuts, various herbs, vegetables, legumes and algae. Green food supplements help ensure that you take the necessary daily dose of vitamins, minerals, and healthy plant enzymes. Here are some of the main benefits of green food supplements:
improve the health of the immune system;
contribute to the formation of the skeleton;
promote healthy digestion;
increase energy levels;
purify the body;
they are good antioxidants;
promote healthy blood flow.
Success in burning "fuel"! As they say, everything is in your refrigerators!
