Let’s look at some popular carbohydrate myths in ketogenic diet.
If you recently switched to a keto diet, then you most likely you will scrupulously count out each crumb of carbohydrates, afraid that you spoil everything by eating even a few grams. But if you are exercise, you don’t have to worry.
“The reality is that any exercise requires glycogen, which allows you to safely eat some more carbohydrates, even if you eat a ketogenic diet, ”says Diane Sanfillippo, author best-selling book “Ketogenic Diet: A Guide for Beginners.” Fears that ketosis will stop if you eat a few carbohydrates, – nothing compared to the benefits that you get from adding a small amount of carbohydrates.
In this article, you will learn how to mix ketogenic. diet and carbohydrates.
- Carbohydrate intake on a keto diet won’t ruin it?
- Why diet may not work?
- How to add carbohydrates?
- Why else diet
- Who should try a diet
Carbohydrate intake on a keto diet won’t ruin it?
Those on a ketogenic diet think this is the only way to lose fat. It seems to them that you should consume completely zero amount of carbohydrates to enter ketosis, otherwise you will just waste time in vain. These are misconceptions. Ketosis – not a magical way to lose fat. This is just a quicker way. to eat, which indirectly allows you to lose fat. On a ketogenic diet you don’t feel so hungry as if you ate a lot carbohydrates and low fat. It allows you better and faster. to eat.
Why diet may not work?
If you are obese or overweight, then you are most likely overeat. It is human nature to desire salty, fatty and sweet – this is why many types of food today have these qualities. But to us should eat as much as we need, and sometimes a little less so that the body burns excess reserves.
Another big myth about the ketogenic diet – you need to add to eating a lot of fat. It can be done by an athlete who does not try lose weight, but for an ordinary person, excess fat in the diet will lead to excess body fat if the body will it to stock up. Even if you are in a state of ketosis all the time, you You will consume excess calories and you will never lose weight.
When people try to lose weight, they usually think that they eat too many carbohydrates, but this is not always the case. They eat too many calories, regardless of their source.
How to add carbohydrates?
When you remove carbohydrates from the diet, replacing them with healthy ones fats, your body speeds up the burning of fats and besides those fats, which you get with food, burns and reserves of your fat. The tuning process for burning fat takes four weeks, so you should strictly follow a ketogenic diet all this time before than make any changes. During the diet you will notice that hunger decreases, but from strong physical activity better to abstain.
After these four weeks have passed, you can notice weakness during training. You now have two ways. add carbohydrates to the diet without losing the benefits of ketosis:
You can consume carbohydrates after exercise.
High-intensity exercises accelerate the pulse to 80% of maximum speed, and for a long time. 2 hours after training your muscles will be like squeezed lips – they are waiting for the influx energy, i.e. carbohydrates. So, now is a good time to replenish glycogen supply. Ideally, it should be something starchy, not fruity, because fructose goes to the liver, not to the muscles. Glycogen in the liver, on the contrary, will remove the effects of ketosis, and muscle nothing will get.
For a woman after training, you need to consume 25-30 grams carbohydrates. For a man – 50-60 grams. It will be tantamount to a cup rice or potato that can be eaten with other foods after workout. It’s not much at all, but for a person concerned diet, it may even seem excessive.
You can add carbohydrates to your keto diet once a week.
If you are an athlete and you don’t think you need carbohydrates – or you just want to make a ketogenic diet a part of life – try cyclic keto diet. Here you will be one day of the week divert to carbohydrates. Then you can consume more carbohydrates, than usual. This is a way to recover a bit of energy, but you will also relax psychologically.
Your goal is metabolic flexibility. You need to stop being afraid then you will stop ketosis. No, we do not recommend McDonald’s. and pizza, but eating an apple or potato would even be beneficial. You can safely get up to 150 grams of carbohydrates. Once a week ketosis will stop when you consume carbohydrates, but it’s not necessary for an athlete to keep ketosis all the time. He is everything equally lasts most of the time and thereby outweighs “harm” from a small amount of carbohydrates. You will notice that the body returns to ketosis almost immediately, and carbohydrates once a week Is a good way to make the diet more tolerable so that it can be maintain long term.
Why else diet
Everyone who practices keto diet, especially the athletes who have noticed the negative effects of a lack of carbohydrates should be monitored electrolytes. Fatigue, accelerated heart rate and lack of sleep – examples symptoms of electrolyte deficiency. People are usually afraid to eat vegetables on diet, because they have carbohydrates, but if you don’t eat vegetables, you will lose a lot of electrolytes that usually come with food. AT green leafy vegetables generally have no carbohydrates, and because they contain calcium and magnesium chloride, they are absolutely essential for maintaining electrolyte levels. If you only eat beef, cheese and bacon, then you will get sodium, but you’ll be left without other important minerals.
Who should try a diet
A ketogenic diet is perfect for athletes who need endurance. They work at constant intensity for a long time. Such exercises do not require glycogen, therefore fat is ideal for fuel, but athletes also don’t you need to completely get rid of carbohydrates. Athlete can during workouts burn all 100 grams of carbohydrates and switch to fat again, because his body is already adapted to ketosis. It is also not will make him tired. If you are fit for ketosis, your body there will be no problems switching to fat metabolism – and fat can give much more energy than glycogen.