Ketogenic or keto-diet is a diet based on the minimum consumption of the amount of carbohydrates and the active consumption of fats. The main advantage is fast and efficient to get rid of the excess weight. About the influence of keto-diet on the shape and health of man, say over 50 conducted by the scientific research. Ketogenic diet is affected by more doctors in more. More info on the keto-diet for beginners read below.
1. What is a keto-diet and its effects on the body
That means the prefix "keto"? The prefix "keto" indicates that the body to a power begins to produce particular molecules – "ketone bodies", which are another source of energy in time, until the levels of glucose (sugar) in the blood decommissioned.
Ketone bodies are produced at low consumption of carbohydrates (that are quickly transformed into glucose) and protein (excess turns 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 – the "poor" of the body which consumes in the day, a lot of energy. It is not capable of directly metabolizing fat and works on the glucose... or ketones.
During the ketogenic diet, the body is forced to draw energy from fats, in burn-in mode non-stop. When it lowers the level of insulin, markedly enhances the burning of fat, spent deferred stock. This is the best option for sure to lose weight. In addition to the weight loss effective and there are other benefits. The most important – the absence of the sensation of hunger, the maintenance of a good response, muscle tone and concentration.
When the body begins to produce ketone bodies, it belongs to the state of ketosis. The fastest way to achieve this state is the famine, but hunger eternally impossible.
Keto-diet causes the body in a state of ketosis without limiting the amount of food. It has the same benefits as a hunger, but fasting is not necessary.
Notice of non-responsibility: Ketogenic diet has proven health benefits, but there is an opposite point of view. The main risk is to get a variety of medicines, for example, drugs for diabetes, the dosage should be adjusted in the event of compliance of the keto-diet. Discuss changes in medication and lifestyle your doctor.
This handbook has been written for adults with health problems such as obesity, overweight, and skin problems, for those who will benefit from the ketogenic diet.
2. For starting keto-diet, and enable it in the menu
Here are the foods allowed in the ketogenic diet. The figure indicates the net number of carbohydrates digestible by 100 g of the product. To maintain the state of ketosis it is necessary to respect the low rates.
Avoid the consumption of carbohydrates in large quantities. It is advisable to limit their consumption in the pure state) up to 50 g per day and preferably up to 20 g less in the diet, the faster one reaches a state of ketosis, in avoiding developing diabetes (second type).
Adhering to this menu and the recipes, you can easily reach ketosis, and without careful calculations.
To exclude the
Eliminate products containing a lot of sugar and starch (bread, pasta, rice, potatoes etc), in the process of assimilation by the body to transform carbohydrates.
The figures in the picture indicate their number by 100 g of the product (if you do not specify a different proportion).
Avoid products that have been subjected to thermal treatment etc), with the exception of the dishes from the list that is allowed on the keto-diet.
Food is allowed on the keto-diet should be rich in fat and contain a little protein. The excess protein in the body easily converts into sugar in the blood (glucose). Try to avoid the usual dietary or low fat products. In the energy sources for the body of the need to respect the following proportions: 5% of carbohydrate (and less is better), 15 – 20% protein, and the remaining 75% – of a fat (lipid).
What to drink?
What to drink during keto-diet? Water is the best option, but tea or coffee is not forbidden. Only need to forgo sweeteners (especially sugar). In tea or coffee, you can add the cream or milk (but be careful with latte!). Periodically, you can enjoy a glass of wine.
How to limit the carbohydrates on keto-diet?
In principle, the less you eat, the faster and the more effective would be to start from the excess weight, you do not have the feeling of hunger and disappear the signs of type 2 diabetes. Keto-the plan assumes strong constraints in the power supply. The ideal indicator is not more than 20 g of net carbs per day. If you are satisfied with her figure and well-being, you can slightly increase the daily rate of consumption (if you want).
We recommend that at the beginning of keto-diet to respect and not to violate the basic rules.