Ketogenic or keto-diet – it is a particular power plan, it is based on a consumption of a minimum quantity of carbohydrates and activates the consumption of fats. The main advantage consists in the fast and effective way to get rid of excess weight. A favorable impact keto-diet in shape, and human health, they say more than 50 conducted scientific studies. The ketogenic diet is assigned by the doctors of all of this. Read more on the keto diet for beginners read below.
1. What is keto diet and its impact on the body
Which means that the prefix "keto"? The prefix "keto" means that the body with a method of the power supply begins to produce special molecules – "ketones", which are an alternative source of energy in the time up to when the level of glucose (sugar) in the blood is lowered.
Ketone bodies are produced with a reduced consumption of carbohydrates (which quickly turn into glucose) and protein in excess turns into sugar).
The liver produces ketones, fats. These substances serve as a source of energy throughout the body and brain.
In fact, the human brain – the "fame" of which body consumes during the day, a lot of energy. He is not capable of directly metabolizing fat and works on glucose... or ketones.
During the ketogenic diet, the body is forced to draw energy from fat, to burn their mode non-stop. When you lower your insulin level, which is substantially accelerates the burning of fat, are spent in suspended reserves. This is the best option in safe way to lose weight. In addition to weight loss effective and there are other benefits as well. The most significant – the lack of feeling of hunger, the maintenance of a good response, muscle tone, and high concentration.
When the body begins to produce ketone bodies, enters in a particular state of ketosis. The fastest way to attain this state of hunger, but the hunger for ever impossible.
Keto diet, leads the body in a state of ketosis, without limiting the amount of food. It has the same advantages, and hunger, but the hunger is not necessary.
Disclaimer: the ketogenic diet has proven health benefits, but there is an opposite point of view. The main potential threat is the intake of various drugs, such as drugs for diabetes, the dosage should be adjusted in compliance with the keto diet. Discuss changes in medications and lifestyle with the doctor.
This manual has been compiled for the adult persons with health problems, like obesity, excess weight and problems with the skin, for those who will benefit from the ketogenic diet.
2. From where to start the keto-diet and what to include in the menu
Below are the foods allowed in the ketogenic diet. The figure represents the number of net digested carbohydrates per 100 g of product. To maintain the state of ketosis must comply with the minimum.
Avoid the consumption of carbohydrates in large volumes. Should limit their consumption (in pure form) up to 50 g per day, and ideally up to 20 g. Less of in their diet, the faster you get a state of ketosis, and avoiding developing diabetes (type ii).
Adhering to this menu and recipes, you can easily reach ketosis, and without a scrupulous count.
That eliminate from the diet
Exclude foods that contain a lot of sugar and starch (bread, pasta, rice, potatoes, etc.), in the process of assimilation by the body are transformed into carbohydrates.
The numbers in the figure indicate the number per 100 g of the product (if not specified otherwise, the proportion).
Avoid products that have been subjected to processing (thermal, etc.), in addition to dishes from the list of allowed keto diet.
Food is only allowed in the keto diet should be rich in fat and contain some protein. The excess of protein in the body is easily transformed into blood sugar (glucose). Try to avoid the usual diet or low fat products. Sources of energy for the body is necessary to respect the following proportion: 5% from carbohydrates (and less is better), the 15 – 20% protein, with the remaining 75% of fats (lipids).
What to drink?
What to drink during keto diet? Water is the best option, but tea or coffee is not forbidden. Only need to abandon sweeteners (especially sugar). In tea or coffee, you can add the cream or milk (but be careful with the milk!). Periodically you can drink a glass of wine.
How to limit carbs in a keto diet?
In principle, the less they consume, the faster and more efficient will go away excess weight, lost the sense of hunger and disappear the signs of type 2 diabetes mellitus. Keto-diet suggests their is a hard limit of diet. The ideal indicator is considered to be not more than 20 grams of net carbs per day. If you are satisfied with her figure and well-being, can increase a little bit of days of consumption rate (if you want).
It is recommended at the beginning of keto diet to follow and not to violate the basic rules.