Ketogenic, or keto diet – it's a special eating plan, it is based on consumption, a minimal-carb and assets of the fat intake. The main advantage of the means to quickly and effectively get rid of the excess weight. The benefits of the keto diet a form, and the health of the people, who speak more than 50 scientific studies. Ketogenic diets are being carried out more and more. More info on the keto diet for beginners, read on.
1. What is the keto diet and its effects on the body
What is the meaning of console in the "keto"? Console in the "keto" refers to the fact that the institution is given in the form of a power supply begins to produce special molecules – "ketones," which are an alternative source of energy for a period of time, as long as the level of glucose (sugar) levels in your blood go down.
Ketones develop in to the low use of carbohydrates (which are rapidly transforming into the glucose) and the protein (in excess turns into sugar).
The liver produces ketones from fats. These substances serve as a source of energy for the entire body and the brain.
In fact, the human brain – it is "possible" the body is consumed during the day with plenty of energy. He was not able to directly absorb the fat and are working on the glucose, or ketones.
During a ketogenic diet, the body is forced to draw the energy from fat, by burning them in a mode non-stop. A reduction in insulin levels, which significantly speeds up the fat burning, it is used in the deferred stock. This is the best way to safely lose weight. In addition to the effective novājēšanai there are also some other advantages. The most important – is the hunger of the senses, to maintain a good response, muscle tone, and a high level of concentration.
When the body starts to produce ketones, that is, the specific status of ketosis. The fastest way to reach the state – of starvation, but the famine of all times, it is not possible.
Keto diet leads to organisms in the state of ketosis, without limitation, the amount of food. It has the same benefits and treatments, but to starve is not required.
Disclaimer: Ketogenic diets have proven benefits in terms of health, but there is also an opposite point of view. The main potential threat is to get a variety of medicines, such as medicines against diabetes, the dose to be adjusted pursuant to the keto diet. Discuss changes in medication use, and lifestyle with the doctor immediately.
This guide is designed for adult persons with health problems such as overweight, obesity, and problems with the skin on, the ones who will reap the benefits of a ketogenic diet.
2. To start with keto diet and what to include in the menu
Listed below are the foods allowed during the ketogenic diet. This number represents the number of net sagremojami of carbs per 100g of the product. In order to maintain a state of ketosis you should stick to a low score.
Avoid the consumption of carbohydrates in large quantities. Limit the consumption of which (in pure form), up to 50 g per day, but ideally, up to a 20-year, and less of them in your diet, as long as it is achieved in the condition of ketosis, while avoiding the diabetes of the development (the second component).
With this menu, and recipes, you can easily reach ketosis, and without the painstaking calculations.
What to exclude from your menu
Turn off the products that contain a lot of sugar and starch (bread, pasta, rice, potatoes, etc.) in the assimilation process, the body turns to carbohydrates.
The figures in the picture indicate the quantity, per 100 g of the product (if you have not defined another ratio).
Avoid products which are the subject of the processing (thermal and otherwise), with the exception of food, from a landline call to a keto diet.
Foods allowed on a keto diet should be rich in fat and poor in protein. An excess of protein in the body easily converted into blood sugar (glucose). Try to escape from the usual routine of eating and low-fat products. Sources of energy in the body is necessary to stick to the next in the ratio of 5% from carbohydrates, and the less the better), about 15 – 20% from proteins and the remaining 75% of the fat (lipids).
What to drink?
Something to drink, but in the keto diet? Water is the best option, but tea or coffee are not allowed. You just need to opt out of the sugars (especially the sugar). A cup of tea, you can add the cream or milk, but be careful with the latte!). Periodically, you may then drink a glass of wine.
How to limit carbs on a keto diet?
In principle, than the less used, the faster and more effectively will take away the excess weight disappear, the feeling of hunger, and fade the signs of diabetes 2. type. Keto diet down it may be hard to limit in the diet. The ideal ratio is considered to be not more than 20 g of pure carbohydrates a day. If you are happy with your body, and general well-being, may be a small increase in the daily norm of consumption of a (if you want).
We recommend that at the beginning of the keto diet to adhere to and refrain from violating the main rules.