Of the ketogenic, or keto diet unique eating plan is based on the use of minimum quantities of carbohydrates and higher fat intake. The key is to be quick and efficient in getting rid of the excess weight. The impact keto diet on the form, as well as the health of a person, they will say that it has more than 50 scientific studies. The ketogenic diet is specific to the doctor more often. To read more about keto diet for beginners, to read as follows.
1. What is the keto diet and its effect on the body
What does the prefix "keto"? The prefix "keto" points to the fact that the body is a certain way to eat, it starts to produce specific 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 (which are quickly transformirovalsya in your blood glucose) and proteins (of the excess return on the added sugar).
The liver produces ketones from fats. These substances may serve as a source of energy for all parts of the body and the brain.
In fact, the human brain is "starving" the body, which is consumed during the day, a lot of energy. He or she is not able to directly assimilate fats and does to your blood glucose, or ketones.
During the ketogenic diet, the body is forced to pull energy from the fat burning them non-stop. When it is reduced insulin levels, and significantly accelerates burning of fat, to be consumed in the reception of the stock. This is the best option to safely lose weight. In addition to an effective weight loss there are other pluses. More importantly, the lack of hunger, the preservation of an answer to a good, muscle tone, and concentration.
When the body begins to produce ketone bodies, it enters a special state of ketosis. The quickest way to achieve this is the condition to fast, but fast is always possible.
Keto diet causes the body in a state of ketosis with no limits on the amount of food. It has the same benefits as fasting, but fasting is not required.
Disclaimer: the Ketogenic diet has proven health benefits, but there is an opposite point of view. The main potential danger is the intake of various drugs, p.anyway. drugs for diabetes, the dosage should be adjusted in accordance with the keto diet. Discuss changes in medication and lifestyle with your health care provider.
This manual has been designed for adults with health problems such as obesity, excess weight and skin problems, for those of you who will be able to benefit from 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 during the ketogenic diet. This figure reflects the number of net digestible carbohydrates per 100 g of product. To maintain a state of ketosis you should stick to the lower levels.
Avoid the consumption of carbohydrates in large quantities. You should limit consumption of them (in pure form) up to 50 g per day, and ideally – up to 20 grams. even more so, those who were on the diet, the more quickly we have achieved the state of ketosis, while avoiding the development of diabetes (type the second).
Adhering to this menu and the recipes, you can easily reach ketosis without a troublesome calculation.
What is to be eliminated from the diet
Eliminate foods that contain a lot of sugar and starch (bread, pasta, rice, potatoes, etc.) in the process of assimilation by the body are converted into carbohydrates.
The numbers in the picture indicate that the total amount to 100 g of the product (except if it is a measure of the variety).
Avoid foods that have undergone processing (thermal, etc.) in addition to the vessels in the list of allowed on the keto diet.
Foods that are allowed on a keto diet should be rich in fats, and contain little protein. The amount of protein in the body, it is easily converted to blood sugar (glucose). Try to avoid the habitual diet or low-fat products. The sources of energy for the body, should adhere to the following proportions: 5% carbs (a little better), 15 – 20% from protein, and the rest of the 75% of fats (lipids).
What do we drink?
What should you drink during a keto diet? Water is the best option, but a cup of tea or coffee, it is not prohibited. It is only necessary to abandon the sweeteners (especially sugar). In a cup of tea or coffee, you can add the cream or milk, but be careful with the lattes!). On a periodic basis, you can drink a glass of wine.
How to limit carbs on a keto diet?
Generally, the much less they consume, the faster and more efficient, to make the excess weight loss, feelings of hunger disappear, and the symptoms of diabetes of the 2nd type. Keto diet-it suggests a hard limit in your diet. The perfect indicator is not more than 20 grams of net carbohydrates per day. If you are happy with your body and your health, it can be a bit of a boost as the norm of the day-to-day consumption (if you want).
We recommend that, at the beginning of the keto diet, that is, to abide by and not violate the rules of the foundation.