The ketogenic or keto diet is a special eating plan is based on the consumption of minimum amount of carbohydrates and high fat intake. The main advantage is fast and efficient get rid of excess weight. Effect of keto diet on the shape and health of the person, say more than 50 scientific studies. The ketogenic diet is given to the doctors more often. Read more about the keto diet for beginners read below.
1. What is the keto diet and its effect on the body
What is the prefix "keto"? The prefix "keto" refers to the fact that the body is a certain way to eat begins to produce special molecules – "ketones", which is an alternative source of energy, while the level of glucose (sugar) in the blood is reduced.
Ketone bodies are produced in lesser consumption of carbohydrates (that are quickly transformirovalsya into glucose) and protein (excess turns into sugar).
The liver produces ketones from fats. These substances serve as a source of energy for the whole body and brain.
In fact, the human brain is "hungry" the body which is consumed during the day a lot of energy. He is not able to directly assimilate fats and works to glucose, or ketones.
During the ketogenic diet the body is forced to draw energy from the fat burning them non-stop. When reduced insulin levels, and greatly accelerates burning of fat, consumed by waiting for a stock. This is the best choice if you want to safely lose weight. In addition to effective weight loss there are also other pluses. The most important absence of hunger, the preservation and good response, muscle tone, and concentration.
When the body begins producing ketone bodies, it enters a special state – of ketosis. The fastest way to achieve this condition, the fasting, but fasting always possible.
Keto diet causes the body is in a state of ketosis without restriction of volume of food. Has the same benefits as fasting, but fasting is not necessary.
Disclaimer: the Ketogenic diet has proven health benefits, but there is the opposite point of view. The main potential danger is the intake of various medicines, such as medicines for diabetes, dosage should be adjusted in accordance with the keto diet. Discuss changes in medication and lifestyle with your doctor.
This manual was compiled for adults with health problems such as obesity, excess weight and skin problems, for those who will benefit from the ketogenic diet.
2. How to start a keto diet and what to include in the menu
Below are the foods that are allowed in the course of the ketogenic diet. The number 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 prices.
Avoid the consumption of carbohydrates in large quantities. You should limit its consumption (in pure form), and up to 50 g per day, and ideally – up to 20 g. the less they in the diet, the faster it reaches a state of ketosis, in order to prevent the development of diabetes (second type).
Compliance with this menu and recipes, you can easily reach ketosis without laborious calculations.
What to exclude from the diet
Exclude foods that contain a lot of sugar and starch (bread, pasta, rice, potatoes, etc.), in the process of assimilation in the body, are converted into carbohydrates.
The numbers in the figure indicate their amount per 100 g of the product (unless the other share).
Avoid foods that have undergone processing (thermal, etc.), in addition to dishes from the list of allowed on the keto diet.
Foods allowed on keto diet should be rich in fats and contains little protein. Excess protein in the body is easily converted into blood sugar (glucose). Try to avoid eating habits or low fat products. Source of energy for the body must adhere to the following dimensions: 5% from carbohydrates (the less, the better), 15 – 20% from proteins and the remaining 75% of fats (lipids).
What to drink?
What to drink during keto diet? Water is the best choice, but tea or coffee is not prohibited. It is only necessary to abandon the sweeteners (especially sugar). In coffee or tea, you can add cream or milk (but be careful with the lattes!). Regularly, you can drink and a glass of wine.
How to limit carbs on a keto diet?
In principle, the less they consume, the faster and more efficient to let the excess weight, lost the feeling of hunger will disappear, and the symptoms of diabetes 2. type. Keto diet suggests a hard limit in the diet. The ideal indicator is not more than 20 grams of net carbohydrates a day. If you are happy with your body and your health, it may slightly increase the daily dose of consumption (if you want).
We recommend that at the beginning of the keto diet to adhere to and not violate any basic rules.