The ketogenic or keto diet is a special diet plan is based on the consumption of a minimum quantity of carbohydrates and fat. 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 is given to the doctor more often. Read more about the keto diet for beginners to know.
1. What is the keto diet and its effects on the body
What does the prefix "keto"? The prefix "keto" points to the fact that the body is a certain way of eating is starting to produce special molecules, "ketones", which is an alternative source of energy while in the level of glucose (sugar) in the blood is reduced.
Ketone bodies are produced in lesser consumption of carbohydrates (which are quickly transformirovalsya for glucose and protein, the surplus is transformed into sugar.
The liver produces ketone bodies from fat. These substances act as a source of energy for the entire body and the brain.
The fact is that the human mind is a "hungry" organ, which is used during the day for a lot of time and energy. He is not in a position to direct the the absorption of fat and acts on the glucose, or ketones.
In a ketogenic diet, the body is forced to pull energy from the fat by burning non-stop. When it boils down to insulin levels, and significantly accelerates burning of fat, which are consumed in the ongoing inventory. This is the best option for a safe way to lose weight. In addition to efficient weight loss, it is the other plus. The most important thing-absence of hunger, the preservation of a good response, muscle tone, and concentration.
When the body begins to produce ketone bodies, there will be a state – of ketosis. It's the fastest way to get to this state permanent, the possible.
Keto diet causes your body is in a state of ketosis with no restrictions as to the volume of the food. It has the same benefits as fasting, but fasting is not required.
Disclaimer:the Ketogenic diet has been shown to be beneficial for one's health, however, there is an opposing point of view. The biggest potential danger is the intake of a variety of drugs, such as drugs for the treatment of diabetes, the dosage should be adjusted in accordance with the keto diet. Discuss changes in medication regimens, and lifestyle with your doctor.
This guide has been developed for adults with health problems such as obesity, being overweight, and skin problems, for those who are going to reap the benefits of a ketogenic diet.
2. How to start up a keto diet and what to include in the menu
Listed below are the foods that are allowed in a ketogenic diet. The figure refers to the number of net digestible carbohydrates per 100 g of product. As to the condition of ketosis you should stick to the lowest rate.
Avoid the consumption of carbohydrates in large quantities. You should limit its consumption of carbon dioxide) up to 50 g per day, preferably, up to 20 grams. of course, if they do not, in your diet, the faster is reached the state of ketosis, in order to prevent the development of diabetes mellitus (second type).
Follow this menu and the recipes, you can easily reach ketosis, but laborious, calculation.
What you want to eliminate from your diet
Eliminate foods that are high in sugar and starches (bread, pasta, rice, potatoes, etc), and in the process of assimilation by the body are converted into carbohydrates.
The numbers in the image show the amount per 100 g of the product (if another component).
Avoid foods that have been processed (thermal, etc), in addition to the dishes listed in the list of allowed keto diet.
The foods that are allowed on a keto diet should be rich in fat and contain some protein. Excess protein in the body, can be easily converted to blood sugar (glucose). Try to avoid a regular diet or low-fat products. The energy your body needs to adhere to the following proportions: 5% of the carbs (the smaller, the better), a 15% to 20% from proteins and the remaining 75% of the fats (lipids).
What to drink?
What to drink during a keto diet? Water is the best choice, but coffee or tea is not allowed. It is only necessary to abandon the artificial sweetener (with specific reference to sugars). Of coffee or tea, you can add some cream or milk (but be careful with the lattes!). At regular intervals, you can have a drink and a glass of wine.
How to limit carbs on a keto diet?
In principle, the more they eat, the faster and more efficiently to provide excess weight, loss of the sense of hunger will disappear, and the symptoms of diabetes mellitus type 2. Keto diet is to suggest a hard limit in your diet. It is the perfect indicator is not more more than 20 g of net carbs per day. If you are happy with your body and your health, it can be a slight increase in daily consumption of resources (if you want).
We recommend that, at the beginning of the keto diet is to adhere to, and not in violation of the basic rules.