The ketogenic or keto diet is a special diet, that is, on the basis of the power consumption of the minimal amount of carbs and high fat in the diet. The main advantage is the fast and effective in getting rid of the excess weight. The impact keto diet on the shape and health of a person, say, more than 50 scientific studies. The ketogenic diet has been allocated 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 does the prefix "keto"? The prefix "keto" points to the fact that the body of a diet and begins to produce special molecules – "ketones", which is an alternative source of energy, while the levels of glucose (sugar) in the blood is reduced.
Ketone bodies are produced in lesser consumption of carbohydrates (which are quickly transformirovalsya in glucose) and protein (excess is turned into sugar).
The liver produces ketones from fats. These substances are used as a source of energy for the body and the brain.
In fact, the human brain is "starving" the body, which are consumed in the course of the day, a lot of energy. He has not been able to directly assimilate fats and is working on the glucose, or ketones.
In the course of the ketogenic diet, the body is forced to draw energy from the fat by burning them non-stop. When the reduced levels of insulin, which significantly speeds up the burning of fats, to be consumed in expectation of the organization. This is the best option to safely lose weight. Apart from effective weight loss there are also other advantages. The most important absence of hunger, it's a good response, muscle tone, and concentration.
When the body begins to produce ketone bodies, it is entered in a state – of ketosis. The fastest way to achieve this is the state the post, but the post is always as soon as possible.
Keto diet causes your body in a state of ketosis with no restrictions on the amount of food. It has the same benefits as fasting, but fasting is not required.
Comments: the Ketogenic diet has proven health benefits, but there is an opposing point of view. The main potential danger is the intake of many medications (eg. the medications of diabetes, the dosage should be adjusted in accordance with the keto diet. Discuss changes in medication and lifestyle with your doctor.
This manual has been compiled for adults with health problems such as obesity, excess weight gain, and skin problems, for those who benefit from a ketogenic diet.
2. How to get started with the keto diet, and you should be on the menu
Listed below are the foods that are allowed while on the ketogenic diet. In the picture it shows the number of net digestible carbohydrates per 100 g of product. To maintain a state of ketosis you should stick to the lowest rates.
Avoid the consumption of carbohydrates in large quantities. You need to be a limit to their consumption (in pure form) up to 50 g per day, and ideally – up to 20 g's. the less they have in your diet, the more quickly and reach a state of ketosis, to avoid the development of diabetes (second type).
To honor this, the menu and the recipes, you can easily reach ketosis without the heavy calculations.
It can be eliminated from the diet
The elimination of 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 figure indicate their amount per 100 g of the product (except that if a different proportion).
Avoid foods that have been subjected to processing (thermal, etc.). in addition to the foods listed on the acceptable on a keto diet.
The foods that are allowed on a keto diet should be high in fat and contain a little protein. An excess of protein in the body, it is easy to turn into blood sugar (glucose). Try to avoid the habitual diet or low-fat products. The sources of energy for the body, it must adhere to the following proportions: 5% of carbohydrates (the less the better), a 15 to 20% of the protein, and the rest of the 75% of fats (lipids).
What is the amount?
You can drink it for a while on the keto diet? Water is the best option, but tea or coffee is not forbidden. It is only necessary to give up sweeteners (especially sugar). In tea or coffee, you can add the cream or milk, but be careful with the lattes!). There, you will be able to drink, and a glass of wine.
How to limit carbs on a keto diet?
In general, the less they consume, the quicker and more effective to leave an excess of weight, lose the feeling of hunger to disappear, and the signs and symptoms of diabetes type 2. Keto diet suggests that a hard restrictions on your diet. The perfect indicator is not more than 20 g of net carbs per day. If you are happy with your body and your health, can be a little bit to increase the daily rate of consumption (if you want).
We recommend that, at the beginning of a keto diet is to follow, and does not violate the general rules.