“Attention to the carbs, they are fattening!
Don’t eat fat, it is bad for your arteries…
Fill yourself with protein if you want to be firm and cut!”
Then finally, I should eat chicken and egg whites?!
Why carbohydrates and fats are often seen as the bad guys? Those who are decimating everything in their path… Is it really healthy to completely eliminate it from your diet?
The other hand, is it appropriate to consider the protein as a superhero with incredible powers? Too consumed is he truly without any risk?
Here is some information on the advantages, disadvantages and risks of the diets of the most popular. These will help you to make a more informed decision before you go on a diet extreme or another… That you are trying to lose weight or take a little bit of muscle and be firm.
If you’re the type to eat 3 pasta dishes per day, reduce your consumption of carbohydrates is usually inevitable. However, it is not necessary to eliminate all fruits, some vegetables and never eat basmati rice, lentils or legume, for example… unless you want it and spineless to do this for a reason of health… After which, all is a matter of choice.
The low-carbohydrate diet, is it good for all?
Attention to the carbs, they are fattening!
It is on that if you eat French fries, donuts, and you drink the cola… It is true that carbohydrates are fattening and are very bad for your health!
But, CARBOHYDRATES ARE NOT ALL bad guys who take a perverse pleasure to make you big.
Eliminate them completely from your diet plan may not be necessary or even advisable for most people. Even those who train in strength and with heavy weight, high intensity, or explosion, as well as athletes performance in all our interests to consume carbohydrates.
Because carbohydrates are the “Fuel Prenium” of the human being. It is the energy source of fast favorite of your body, especially during intense training. Even your brain needs 100 to 130g of glucose/day.
This is also true: The lipids are also a very good source of energy. They are also more concentrated in calories than carbohydrate. However, they are not the most accessible quickly.
Do you think it’s how you from a fire with wet wood?
Well, the protein and fat are the logs wet will require a bit more time to ignite. A little newspaper (the carbohydrates) will help you to make the fire more quickly.
The role of carbohydrates for the exercise and the muscles
As this is not all the cars that require fuel higher, this is not all the world is in need of a large amount of carbohydrates.
In fact, your level of physical activity, type of exercise, or that you do and your goals will dictate your needs. You should definitely eat more carbs if you train hard and want to perform that if you try to lose weight without the desire of sports performance or athletic contest.
According to the exercise, your body will usually use a mixture of carbohydrate and fat as fuel.
- The exercises of long duration and intensity, lower will use a greater percentage fat than in carbohydrates.
- The exercises are short and intense, such as sprints and high-intensity intervals, olympic weightlifting and powerlifting, mainly carbohydrates because they are more readily available. (The fat can not be used without oxygen, carbohydrates are essential to performance in high-intensity anaerobic zone.)
- At rest and during your daily activities, it will be more of your fat.
Your liver contains around 100 grams in the form of glycogen, which is 400 calories, that it can convert into glucose to be used by the brain and the rest of the body.
Your muscles contain between 350 and 500g also in the form of glycogen, is 1,400 to 2,000 calories, but that can only be used by the muscle cells that contain them.
Thus, duringintense physical training, you burn quickly, your glycogen stores in your liver and then muscles. If you don’t do the full of carbohydrates regularly, and thou shalt smite fast a wall.
With a diet “low carbs” too severe, not only are your muscles and your physical performance may suffer, but you could feel some side effects:
- Lack of concentration, lack of productivity,
- Feeling of hunger, rage and the urge to eat it all,
- Lack of energy,
- Recovery weakened,
- Loss of muscle tone,
- Loss of lean body mass…
- Green vegetables,
- Many vegetables are low in carbohydrates and calories = in reality, most vegetables, apart from potatoes and corn.
The ketogenic diet for weight loss, is it better?
Ok, and if I’m not racing with my car, is it really necessary to use fuel of superior quality?
Of course, if you’re from the style rather sedentary, the activity level low, reduce your carbs may be a good idea. Because after all, it is important that these carbohydrates are deserved!
In some cases, also, diets low in carbohydrates can help accelerate the weight loss. Especially for the people type endomorphe or people with an important excess weight, that are less tolerant to carbohydrates.
But, it is not necessary to eliminate them all! Some carbohydrates play an important role for the proper functioning of your body.
As well as limit their consumption of carbohydrate rich and dense, such as:
- Grain in general,
- The wine and alcohol…
**Consume the latter (from which seeds whole and not enriched flour) in combination with good fats and protein reduces the effect they can have on insulin. This improves your ability to lose weight. The physical activity also increases the sensitivity to insulin to better assist in the use of carbohydrates.
If you are looking for the best way to lose weight, consult this ultimate guide to the weight loss.
Foods to avoid and allowed in the ketogenic diet
In a ketogenic diet, one eliminates not only the food earlier, but we reduced these also, such as:
- Legumes and lentils,
- Vegetables rich in carbohydrates (sugar beet, maize, carrot, parsnip, sweet potato, squash, peas, green..)
- The low-fat dairy products,
- The coffee without sugar…
While the foods allowed are limited, finally:
- Nearly all of the good fats: oils (non-modified or hydrogenated) such as olive oil extra-virgin, cold-pressed coconut, olive, avocado, butter, nuts…
- Meat, poultry, fish, eggs,…
- Vegetables low in carbohydrates such as green vegetables (spinach, cabbage, kale, celery, cucumber, lettuce….)
By and large, the caloric intake of each macronutrient consumed represents the following percentages:
The benefits of the ketogenic diet
As you can see on the pie in green, this diet is extremely low in carbohydrates.
Mostly composed of lipids (fat), the principle of this diet aims to push the body into a metabolic state known as ketosis. This would allow your body to switch from burning carbohydrates as a primary energy source for burning of fat for energy.
But why would you need to do that?
Originally, this plan would have demonstrated anticonvulsant effects in epileptic patients.
Are you epileptic? No! So, why?
The main advantages of popular diet cétongène
- The loss fast weight
- A better insulin sensitivity,
- Decreased appetite,
- Theimprovement of the symptoms of type 2 diabetes and obesity,
- Reduction of blood pressure and oxidative stress,
- Reduction of chronic inflammation,
- The improvement of cardiovascular diseases,
- Slowing of the progression of cancer, Alzheimer’s disease, Parkinson’s…
- Decrease of the yo-yo effect often observed in the diet too restrictive in calories,
- The performance improvement effort for certain disciplines…
You could lose weight faster!
But, wait a bit… what are the drawbacks? Why all the world does not follow this plan then?
The disadvantages of the ketogenic diet
The state of ketosis searched where the body uses fat as an energy source usually takes between 2 to 4 weeks to reach… But, it can also take several additional weeks for the body to become truly keto-adapted.
During this time, you have to maintain your diet ultra strict carb!
Shit, I was already struggling to follow a diet…
Main disadvantages encountered with the ketogenic diet
- Transient side effects to the adaptation of the body may take several weeks or even a few months: nausea, fatigue, and headache.
- Difficult to follow: very little diversity and food choices, the more difficult for the restaurant to make the right choices.
- Some side effects after the transition period: hypoglycemia (decrease of sugar levels in the blood), dehydration, as well as an increase in the risk of lithiasis urinary tract or kidney stones and constipation…
- Risk of imbalance of fat by an overconsumption of omega 6, which have a proinflammatory effect. (Put the emphasis for fat rich in Omega 3 and using a supplement.)
- Possible gaps in fiber and vitamins due to the restriction severe fruits, legumes, grain products and some vegetables.
- There are few studies on long-term effects.
The duration of adaptation to the diet of several weeks, as well as adverse effects during this time may not be suitable for people with high cortisol levels (stressed or anxious). Otherwise, without constraints and metabolic problems in the liver, kidney or pancreas, this diet could be sustainable for approximately 40% of the people.
In comparison with the example of the car: you feel maybe as if you had filled your petrol car with diesel… Not a lot less powerful.
HOWEVER, if you want the kick and works well on this diet, it may be that you feel like the Tesla in electric cars: just as, if not more, powerful than most of the cars essences.
Finally, in regards to the best diet for you, everything is a personal choice. Because, everyone reacts differently.
However, keep in mind that extreme diets are not made for everyone! They often involve risks that are difficult to assess, which sometimes make it little healthy and safe.
Remember that for the carbohydrates, like anything, it is the excess and the lack of quality the real enemy. It is the ease of too much to eat and its presence in the form of sugar in almost all commercial food products.
This is not to say that the diets cétogènes are not made for a person. Just tell yourself that if you have difficulty following a diet, opt for this kind of program may be a little stiff from… Care plans more complicated, and rigid later.
You will not get results faster with this diet if you are not able to follow him!
What you need is a diet plan that is balanced and adapted to the type of training that you do! 😉
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