{"id":8983,"date":"2023-03-13T13:49:31","date_gmt":"2023-03-13T13:49:31","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/keto-partie-3-comment-lutiliser-darren-lee\/"},"modified":"2026-03-30T23:05:07","modified_gmt":"2026-03-30T22:05:07","slug":"keto-partie-3-comment-lutiliser-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/fr\/blog\/keto-partie-3-comment-lutiliser-darren-lee\/","title":{"rendered":"Keto Partie 3 \u2013 Comment l’utiliser\u00a0! (Darren Lee)"},"content":{"rendered":"

Lorsque nous commen\u00e7ons un r\u00e9gime c\u00e9to, nous devons \u00eatre en mesure de surveiller les niveaux de c\u00e9tones dans votre corps. Le but du r\u00e9gime c\u00e9to est d\u2019amener votre corps \u00e0 la c\u00e9tose nutritionnelle, c\u2019est-\u00e0-dire un \u00e9tat dans lequel vous n\u2019avez pas suffisamment de glucides disponibles et votre corps passe principalement \u00e0 la combustion des graisses. Comment savez-vous que vous \u00eates en c\u00e9tose ? Il peut \u00eatre difficile d\u2019en \u00eatre s\u00fbr en tant que d\u00e9butant en c\u00e9to. C\u2019est pourquoi il peut \u00eatre utile de mesurer vos niveaux de c\u00e9tones.<\/p>\n

Br\u00fbler les graisses pour produire de l\u2019\u00e9nergie produit des c\u00e9tones et c\u2019est le carburant qui entre dans vos muscles et votre cerveau et vous permet de continuer.\u00a0<\/span><\/p>\n

Il existe plusieurs fa\u00e7ons de proc\u00e9der. Vous pouvez le mesurer dans l\u2019urine, ce qui est l\u2019option la moins ch\u00e8re mais la moins fiable. La mesure la plus pr\u00e9cise est celle de votre sang, mais l’achat d’un kit pour cela peut co\u00fbter cher. Il existe \u00e9galement des analyseurs d’haleine qui peuvent \u00eatre assez pr\u00e9cis. D\u00e9couvrez les options disponibles et prenez une d\u00e9cision en fonction de votre budget.<\/p>\n

Mesurer vos c\u00e9tones apr\u00e8s les repas peut vous fournir de nombreuses informations utiles. Vous pouvez d\u00e9couvrir combien de glucides vous pouvez consommer les jours d\u2019entra\u00eenement sans sortir de la c\u00e9tose par rapport aux jours de repos. Vous pouvez tester si la limite quotidienne typique de 50 g vous convient ou si elle doit \u00eatre ajust\u00e9e. Certains athl\u00e8tes peuvent rester en c\u00e9tose m\u00eame avec 150 g de glucides par jour.<\/p>\n

Le Keto est un r\u00e9gime int\u00e9ressant car il ne restreint aucun aliment sp\u00e9cifique. Cela ne vous donne qu\u2019un seul objectif : entrer dans la c\u00e9tose.<\/p>\n

Vous pouvez facilement utiliser vos propres r\u00e9serves de graisse pour alimenter un trajet plus court avec le r\u00e9gime c\u00e9to. Votre corps parvient tr\u00e8s bien \u00e0 br\u00fbler les graisses pour obtenir de l’\u00e9nergie, mais si vous faites de longs trajets ou des trajets qui n\u00e9cessitent un peu plus d’intensit\u00e9, vous devriez penser au carburant externe.<\/p>\n

Le repas avant le trajet doit \u00eatre compos\u00e9 de bonnes graisses et de prot\u00e9ines, il n’est pas n\u00e9cessaire de consommer des glucides. Il est simplement important d\u2019apporter quelques calories \u00e0 votre corps. Le manque de glucides aidera votre corps \u00e0 acc\u00e9l\u00e9rer rapidement la combustion des graisses lorsque vous commencerez \u00e0 p\u00e9daler. Une fois que vous avez roul\u00e9 pendant 30 \u00e0 60 minutes, vous pouvez commencer \u00e0 ajouter des glucides, mais vous n’aurez pas besoin de ces 80 \u00e0 90 g par heure comme avec un r\u00e9gime riche en glucides typique, vous verrez qu’environ 40 g par heure sont suffisants car votre corps re\u00e7oit beaucoup plus de calories provenant des graisses.<\/p>\n

Les r\u00e9gimes faibles en glucides gagnent en popularit\u00e9 et c\u2019est probablement en raison de leur capacit\u00e9 \u00e0 aider \u00e0 perdre du poids. Cependant, comme pour toute approche di\u00e9t\u00e9tique, cela peut \u00eatre bien ou mal fait. Il est bon de commencer le r\u00e9gime c\u00e9to avec au moins quelques semaines de r\u00e9gime c\u00e9to constant, de cette fa\u00e7on votre corps peut s’adapter rapidement et vous pouvez aplanir les probl\u00e8mes et vous habituer \u00e0 votre nouvelle routine, c’est pourquoi il est important de commencer cette exp\u00e9rience hors saison. Concentrez-vous sur la conduite \u00e0 l’\u00e9tat stable pendant votre premier mois c\u00e9to. Ajustez les glucides le mois suivant \u00e0 mesure que vous reprenez votre programme d\u2019entra\u00eenement habituel et ajoutez de l\u2019intensit\u00e9. Lorsque la saison et le moment des aventures \u00e0 v\u00e9lo et des balades amusantes en groupe arriveront, vous serez bien adapt\u00e9 et pr\u00eat.<\/p>\n

Si vous \u00eates vraiment int\u00e9ress\u00e9 par tout le sujet du c\u00e9to, vous voudrez peut-\u00eatre envisager des suppl\u00e9ments de c\u00e9tone. C\u2019est la m\u00eame chose que votre corps fabrique \u00e0 partir des graisses du r\u00e9gime c\u00e9to. Vous pouvez simplement les boire, comme une boisson sucr\u00e9e, ils constituent une source d’\u00e9nergie externe lors de longues sorties d’endurance.<\/p>\n

Les suppl\u00e9ments de c\u00e9tones peuvent \u00eatre utiles car ils peuvent supprimer l\u2019app\u00e9tit, ils peuvent vous aider \u00e0 respecter un d\u00e9ficit calorique pendant l\u2019entra\u00eenement et ils sont \u00e9galement appr\u00e9ci\u00e9s pour leurs propri\u00e9t\u00e9s anti-cataboliques, ce qui signifie qu\u2019ils aident votre corps \u00e0 prot\u00e9ger les muscles et \u00e0 pr\u00e9venir la d\u00e9gradation des prot\u00e9ines, m\u00eame si vous vous entra\u00eenez avec un d\u00e9ficit calorique. Les pros du Tour semblent d\u00e9j\u00e0 les utiliser \u00e0 tous les niveaux.\u00a0<\/span><\/p>\n

Certaines personnes pr\u00e9sentent des sympt\u00f4mes similaires \u00e0 ceux d’une grippe dans les premiers jours ou semaines apr\u00e8s avoir commenc\u00e9 \u00e0 consommer du c\u00e9to, ce qui est g\u00e9n\u00e9ralement d\u00fb au fait que le corps passe d’une combustion principalement de glucides \u00e0 une combustion principalement de graisses. Cela entra\u00eene \u00e0 son tour une modification de l\u2019\u00e9quilibre des fluides et des min\u00e9raux du corps, les sympt\u00f4mes pouvant \u00eatre similaires \u00e0 de la fatigue, des maux de t\u00eate, de l\u2019irritabilit\u00e9, des difficult\u00e9s de concentration, des \u00e9tourdissements ou des crampes musculaires.<\/p>\n

Si vous ressentez ces sympt\u00f4mes, ne vous inqui\u00e9tez pas, ils dispara\u00eetront, mais vous pouvez essayer de les minimiser ou de les pr\u00e9venir en faisant le plein de liquides et de sel. J\u2019ai constat\u00e9 qu\u2019en compl\u00e9tant mon alimentation avec des collations telles que des amandes sal\u00e9es, mon taux de sel restait bon et les effets de la \u00ab grippe c\u00e9to \u00bb \u00e9taient minimis\u00e9s, voire rendus inexistants. J’ai \u00e9galement constat\u00e9 que mes sorties s’am\u00e9lioraient consid\u00e9rablement en buvant un m\u00e9lange 500 ml d’eau 50\/50 avec du jus d’orange pur avec une demi-cuill\u00e8re \u00e0 caf\u00e9 de sel m\u00e9lang\u00e9e dedans. Ce fut une avanc\u00e9e majeure pour moi en mati\u00e8re de ravitaillement en carburant de mes sorties, non seulement parce que cela satisfaisait ma soif, mais j’ai \u00e9galement constat\u00e9 que mon besoin de faire une fuite pendant les sorties avait presque disparu. Je pourrais boire un litre de cette solution sans avoir \u00e0 m’arr\u00eater, alors qu’un litre d’eau stimulait d’une mani\u00e8re ou d’une autre le besoin de me soulager de chaque goutte \u00e0 un moment donn\u00e9 du trajet, ce qui est extr\u00eamement ennuyeux non seulement pour moi mais aussi pour mes compagnons de route qui \u00e9taient de moins en moins dispos\u00e9s \u00e0 s’arr\u00eater avec moi, ce qui signifie que j’avais un sprint de 15 minutes pour les rattraper apr\u00e8s chaque arr\u00eat\u2026 une augmentation g\u00e9n\u00e9rale de votre consommation de liquide \u00e0 environ 2,5 litres d’eau par jour dans les premiers jours de c\u00e9to est une bonne id\u00e9e.\u00a0<\/span><\/p>\n

\u00c0 ce jour, m\u00eame si je ne participe plus \u00e0 des comp\u00e9titions, je mets toujours en \u0153uvre des \u00e9l\u00e9ments de c\u00e9to tous les jours pour rester relativement en forme. J’ai retrouv\u00e9 mon poids de 80 kg avant l’Espagne, mais je sais qu’en cas de besoin, je peux retrouver mon niveau de c\u00e9to et perdre ces 5 kg assez facilement pour me permettre de faire un trajet plus long ou simplement de me mettre en forme pour des vacances. Cependant, je dois admettre que j’aime ma nourriture et j’aime cuisiner pour ma famille, donc une restriction constante pour maintenir la c\u00e9tose est difficile, mais conna\u00eetre le fonctionnement de la c\u00e9tose et pouvoir entrer et sortir en cas de besoin est une source de confort et signifie que je ne m’inqui\u00e8te jamais trop d’un peu de graisse abdominale lorsqu’elle appara\u00eet.\u00a0<\/span><\/p>\n

Maintenant, si vous \u00eates pr\u00eat \u00e0 essayer le c\u00e9to, vous pouvez l’utiliser de mani\u00e8re tactique, lorsque vous en avez besoin, ou adopter compl\u00e8tement ce style de vie si cela fonctionne pour vous. Mais si cela ne vous permet pas de profiter du v\u00e9lo comme vous le souhaitez, n\u2019h\u00e9sitez pas \u00e0 changer et \u00e0 trouver une alimentation mieux adapt\u00e9e.<\/p>\n","protected":false},"excerpt":{"rendered":"

Lorsque nous commen\u00e7ons un r\u00e9gime c\u00e9to, nous devons \u00eatre en mesure de surveiller les niveaux de c\u00e9tones dans votre corps. Le but du r\u00e9gime c\u00e9to est d\u2019amener votre corps \u00e0 la c\u00e9tose nutritionnelle,…<\/p>\n","protected":false},"author":3,"featured_media":8984,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[72],"tags":[],"class_list":["post-8983","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zone-sante-fr"],"yoast_head":"\nKeto Part 3- How to use it! 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