The ketogenic or keto diet is a special eating plan, in its basis lies the consumption of minimum amount of carbohydrates and the active intake of fat. The main advantage is quick and efficient, how to get rid of excess weight. The favourable impact of the keto diet for the physique and health of a person, speak more than 50 of the research carried out. The ketogenic diet is named a the doctor more and more often. Read more about the keto diet for beginners, read below.
1. What is a keto-diet and its effect on the body
What does the prefix "keto"? Console "keto" points out that the body in a certain way the power supply begins to produce special molecules – "ketones", which are an alternative source of energy at a time, until the level of glucose (sugar) in the blood is reduced.
Ketone bodies are formed when a small consumption of carbohydrates (which are quickly converted to glucose) and protein (excess is converted to sugar).
The liver produces ketones from fat. These substances serve as a source of energy for the entire body and brain.
In fact, the human brain – "hungry" authority, which it consumes during the day a lot of energy. He is not able directly to absorb fats and it runs on glucose or ketones.
During the ketogenic diet the body is forced to draw energy from fat, burns is in non-stop mode. When decreasing the level of insulin, which greatly accelerates the burning of fat, well the deferred tax reserves. This is the best option to safely lose weight. In addition to effective weight loss, there are some other pluses. The most important – absence of the feeling of hunger, the preservation of good reactions, muscle tone and high concentration.
When the body begins to produce ketone bodies, entering in a special state – of ketosis. The fastest way to achieve this state – lent, but to starve forever impossible.
Keto diet leads the body into a state of ketosis and without limitation in the range of food. It has the same advantages, that and starvation, but starving is not necessary.
Warning: the Ketogenic diet has proven health benefits, but there is also the opposite view. The main potential threat is the intake of various drugs, for example drugs for diabetes, the dose should be adjusted so that, while respecting the keto diet. Discuss changes in medication and lifestyle with the family doctor.
This guide to compile for adults people with health problems such as obesity, overweight, and problems with the skin, for those who will benefit from the ketogenic diet.
2. Where to start the keto diet and what to include in the menu
Listed below are foods that during the ketogenic diet. The number reflects the number of net digestible carbohydrates per 100 g of product. To maintain the state of ketosis it is necessary to stick to low-pointers.
Avoid the intake of carbohydrates in large volumes. Should limit their intake (in clean condition) to 50 g per day, and ideally up to 20 gg, The less there is in the diet, the faster is reached the state of ketosis, avoiding the formation of diabetes (second type).
Compliance with this menu and recipes, you can easily get into ketosis and without a focus on estimates.
That exclude from the diet
Exclude foods that contain a lot of sugar and starches (bread, pasta, rice, potatoes, etc.), in the process of assimilation in the body changes in carbohydrates.
The numbers on the figure show the number per 100 g of product (if not indicated a different ratio).
Avoid products that are subject to processing (thermal, etc.), in addition to the meals from the list of allowed on the keto diet.
Food ordered on the keto diet should be rich in fats and contain little protein. Excess protein in the body easily converted to blood sugar (glucose). Try to avoid the usual diet or low-fat products. The energy source for the organism, it is necessary to observe the following proportions: 5% from carbs (and the fewer, the better), 15 – 20% from protein and the remaining 75% – from fats (lipids).
What to drink?
What to drink during keto diet? Water – the best choice, but tea or coffee is not prohibited. Should I just give up sweeteners (especially sugar). In tea or coffee, you can add cream or milk (but be careful with the latte!). Regularly you can drink and a glass of wine.
How to limit carbs on a keto diet?
Basically, the less you consume, the faster and more efficiently will go the extra weight, the feeling of hunger and it will disappear symptoms of diabetes mellitus 2-th type. The Keto diet involves a strict restriction in the diet. The ideal indicator is considered as not more than 20 grams of net carbs per day. If you are satisfied with your figure and well-being, you can slightly increase the daily norm of consumption (if you want it).
We recommend that at the beginning of the keto diet to hold and does not violate the basic rules.