The ketogenic or keto diet is a special eating plan, which is based on the consumption of a minimum quantity of carbohydrates and a high intake of fat. The main advantage is a fast and effective how to get rid of the excess weight. The impact of a keto diet in the shape and health of a person, increasing to more than 50 scientific studies. The ketogenic diet has been granted the doctors more often. Read on to learn more about the keto diet for beginners, see below).
1. What is the keto diet and its effects on the body
What is the prefix "keto"? The prefix "keto" points to the fact that the body is in a certain way of eating it begins to produce special molecules – "ketones", which is an alternative source of energy, but when the level of glucose (sugar) in the blood is reduced.
Ketone bodies are produced in lesser consumption of carbohydrates (which quickly transformirovalsya in the glucose), and protein (the excess turns into sugar).
The liver produces ketones from fats. These compounds, which may serve as a source of energy for the body and the brain.
In fact, the human brain is a "hungry" organ, which they use during the day, a lot of energy. He does not have the ability to directly assimilate fats and glucose, or ketones.
During a ketogenic diet the body is forced to draw energy from the fats to burn them non-stop. When it is reduced insulin levels, and significantly accelerates burning of fat, and the consumption of the pending inventory. This is the best option to safely lose weight. In addition to an effective weight-loss, there are also other pluses. The most important absence of hunger, the preservation of a good response, muscle tone, and concentration.
When the body begins to produce ketone bodies, it enters a special state of ketosis. The most direct way to achieve this, the sheet – fasting, but fasting can be.
Keto diet result in the body in a state of ketosis, without limitation, the amount of food. It has the same benefits as fasting, but fasting is not required.
Warning: the Ketogenic diet has proven health benefits, but it is exactly the opposite point of view. The main potential danger is the consumption of a variety of drugs, such as drugs for diabetes, the dose should be adjusted in accordance with the keto diet. Talk about a change in medication, and a way of life, you should consult with your doctor first.
This guide has been prepared by adults with health problems such as obesity, excess weight, skin problems, and for those who will enjoy the benefits of the ketogenic diet.
2. How to start a keto diet and what to include in the menu
The following are the foods that are allowed in a ketogenic diet. The figure reflects the number of net digestible carbohydrates per 100 g of the product. To maintain the state of ketosis you should stick to the lowest degree.
Also, avoid the consumption of carbohydrates in large quantities. You would have to reduce their consumption (in pure form) up to 50 g per day, and in the ideal case, up to 20 grams. the less of them in the diet, the faster it is to reach the state of ketosis, avoid the development of diabetes mellitus (second type).
It is true that the menu and the recipes that you can easily reach ketosis without any difficult calculations.
What is excluded from the diet
The elimination of foods that contain a lot of sugar and starch (bread, pasta, rice, potatoes, etc.), and in the process of assimilation by the body are converted into carbohydrates.
The numbers in the figure indicate the amount per 100 g of the product (if it is different to share.
Also, avoid foods that have been processed (heat, etc.), in addition to the food from the list of allowed on the keto diet.
The food can be on a keto diet should be rich in fats, and is low in protein. Excess protein in the body, it is easily converted into blood sugar (glucose). Try to avoid the normal diet or low fat products. The sources of energy for the body, it must adhere to the following proportions: 5% of carbs (less is better), 15 – 20% from proteins and the remaining 75% of the fat content (lipids).
What do you drink?
What do you drink during a keto diet? Water is the best option, but tea or coffee is prohibited. It is only necessary to abandon the sweeteners (especially sugar). In tea or coffee, you may add either cream or milk, but be careful with the double lattes!). Sometimes, you can have a drink and a glass of wine.
How to limit carbs on a keto diet?
In principle, the less you consume, the faster and more efficient to allow the extra weight to have to lose the feeling of hunger will disappear, and the symptoms of diabetes 2. type. Keto diet suggests a hard limit in the diet. The perfect indicator is not more than 20 grams of net carbs per day. If you are happy with your body and your health, you may slightly increase the daily rate of consumption (if you want).
We recommend that, at the beginning of the keto diet, is that it respects and does not violate the ground rules.