The ketogenic or keto diet is a special eating plan, it is based on the consumption of minimum amount of carbohydrates and high fat intake. The main advantage is the fast and effective in getting rid of excess weight. The impact keto diet on the shape and health of a person, say more than 50 scientific studies. The ketogenic diet is assigned to the doctors more often. Read more about the keto diet for beginners you can read below.
1. What is the keto diet and its effect on the body
What does the prefix "keto"? The prefix "keto" points to the fact that the body in a certain way to eat begins to produce special molecules – "ketones", which is an alternative source of energy, while the level of glucose (sugar) in the blood is lowered.
Ketone bodies are produced in lesser consumption of carbohydrates (which quickly transformirovalsya to glucose) and proteins (the excess turns into sugar).
The liver produces ketones from fat. These substances serve as a source of energy for the entire body and the brain.
In fact, the human brain is a "hungry" organ, which is consumed in the course of the day a lot of energy. He is not able to directly assimilate fats and acts on the glucose, or ketones.
In the course of the ketogenic diet as the body is forced to draw energy from the fat by burning them non-stop. When reduced insulin levels, and significantly accelerate the burning of fat, consumed waiting on stock. This is the best option to safely lose weight. Apart from effective weight loss there are other positive. The most important absence of hunger, the preservation of a good response, muscle strength, and concentration.
When the body begins to produce ketone bodies, it enters a special state – of ketosis. The fastest way to reach this condition – the fasting, but fasting always possible.
Keto diet causes your body in a state of ketosis with no limitations in volume of food. It has the same benefits as fasting, but fasting is not necessary.
Disclaimer: the Ketogenic diet has proven health benefits, but there is an opposite point of view. The biggest potential danger is the intake of various substances, such as drugs for diabetes, the dose should be adjusted in accordance with the keto diet. Discuss changes in medication and lifestyle with your doctor.
This guide is designed for adults with health problems such as obesity, overweight, and skin problems, for those who want to take advantage of the ketogenic diet.
2. How to start the keto diet and what to include in the menu
Below are foods that are allowed during the ketogenic diet. The figure reflects the number of net digestible carbohydrates per 100 g of product. In order to maintain the state of ketosis you should stick to the lowest prices.
Avoid the intake 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. the less the in the diet, the faster is reached the state of ketosis, avoid the development of diabetes (another type).
Adhering to this menu and recipes, you can easily achieve ketosis without laborious calculations.
It is to eliminate from the diet
Eliminate foods that contain a lot of sugar and starch (bread, pasta, rice, potatoes, etc.), in the process of assimilation by the body is converted to carbohydrates.
The figures in the picture indicate the amount per 100 g of the product (unless a different part).
Avoid foods that have undergone processing (thermal, etc.), in addition to the dishes from the list above are allowed on the keto diet.
Foods that are allowed on a keto diet should be rich in fat and contain little protein. Excess protein in the body is easily converted to blood sugar (glucose). Try to avoid the normal diet or low-fat products. The sources of energy for the body must adhere to the following proportions: 5% from carbs (the less the better), 15 – 20% from proteins, and the remaining 75% from fats (lipids).
What should you drink?
What to drink during keto diet? Water is the best option, but tea or coffee is not prohibited. It is only necessary to leave the sweeteners (especially sugar). In tea or coffee, you can add cream or milk (but be careful with the lattes!). Periodically, you can drink and a glass of wine.
How to limit carbs on a keto diet?
In principle, the less they eat, the faster and more efficient to let the excess weight, lost the feeling of hunger disappear, and the symptoms of diabetes of 2. type. The Keto diet suggests a hard limit in the diet. The perfect indicator is not more than 20 g net carbohydrates per day. If you are happy with your body and your health, you can gradually increase the daily rate of consumption (if you want it).
We recommend that at the beginning of the keto diet to follow, and does not violate basic rules.