The ketogenic or keto diet is a special eating plan, is the basis of consumption at least amount of carbohydrates and high fat intake. The main advantage is fast and efficient to get rid of excess weight. The effect of keto diet on the shape and health of a person, say more than 50 scientific studies. The ketogenic diet has been determined 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" refers to the fact that the body of a certain way of eating began to produce special molecules – "ketones", which is an alternative source of energy, when the level of glucose (sugar) in the blood drops.
Ketone bodies are produced in less consumption of carbohydrates (which quickly transformirovalsya glucose) and proteins (the excess turns into sugar).
The liver produces ketones from fats. These substances serve as a source of energy throughout the body and brain.
In fact, the human brain is "hungry" the body, which is consumed during the day a lot of energy. He cannot directly assimilate fats and works of glucose, or ketones.
During the ketogenic diet the body is forced to pull energy from fat of burning them non-stop. When you reduce insulin levels, and significantly accelerates burning of fat, consumed in pending inventory. This is the best option, you can safely lose weight. In addition, effective weight loss there are other pluses. Important without hunger, the preservation of a good response, muscle tone and concentration.
When the body begins to produce ketone bodies, it comes to a special state of ketosis. The fastest way to achieve this status – fasting, but fasting is always possible.
Keto diet causes the body in a state of ketosis, where there are no restrictions on the amount of food. It has the same benefits as fasting, but fasting is not required.
Disclaimer: the Ketogenic diet has proven health benefits, but is the opposite point of view. The main potential danger is the intake of various drugs, eg. drug diabetes, the dosage should be adjusted in accordance with the keto diet. Discuss changes, medication and lifestyle with your doctor.
This manual is written for adults, who have health problems, such as obesity, excess weight and skin problems, for those who benefit from a ketogenic diet.
2. How to start a keto diet and what to include in the menu
Below are the foods that are allowed during the ketogenic diet. The figure reflects, the number of net digestible carbohydrates per 100 g of product. Maintain a state of ketosis you should stick to the lower prices.
Avoid consumption of carbohydrates in large quantities. You should limit their consumption (in pure form) up to 50 g per day, and ideally – up to 20 g. less they diet, the faster you achieve the state of ketosis, avoiding diabetes (second type).
Stick to this menu and recipes, you can easily achieve ketosis without laborious calculations.
What to remove from the diet
Remove foods that contain a lot of sugar and starch (bread, pasta, rice, potatoes, etc.), the digestive system in the body is converted into carbohydrates.
The numbers in the picture indicate their amount per 100 g of the product (unless a different part).
Avoid foods that have been processed (heat, etc.), in addition to food from the list of allowed keto diet.
Foods allowed on keto diet is rich in fats and contain little protein. Too much protein in the body is easily converted into blood sugar (glucose). Try to avoid the usual diet or low-fat products. Sources of energy for the body shall comply with the following proportions: 5% carbohydrates (the less the better), 15 – 20% proteins, and the remaining 75% fats (lipids).
What to drink?
What to drink during keto diet? Water is the best option, but tea or coffee is not forbidden. It is only necessary to give up sweeteners (especially sugar). Tea or coffee, you can add cream or milk (but be careful with the lattes!). At times, you can drink a glass of wine.
How to limit carbs is the keto diet?
Basically, the less they consume, the faster and more efficient send a excess weight, lost the feeling of hunger disappear and the symptoms of diabetes 2 type. The Keto diet suggests that the hard limit diet. The perfect indicator is not more than 20 grams of net carbs per day. If you are happy with your body and your health, can slightly increase the daily rate of consumption (if you want it).
We recommend that at the beginning of keto diet to follow and break the basic rules.