Ketogenic or keto-diet – this is a special nutrition plan, it is based on consumption is the minimum amount of carbohydrate and the active fats consumption. The main advantage is fast and efficient to get rid of excess weight. About a favorable effect on the keto-diet shapes and human health, say more than 50 the conduct of the research. Ketogenic diet is the designated doctors more and more frequently. More information about the keto-diet for beginners read below.
1. Which is the keto-diet and its effect on the body
What is the meaning of the prefix "keto"? The prefix "keto" shows that the body in a certain way the food will produce special molecules – "ketones", which is an alternative energy source when glucose (sugar) levels to lower.
Ketone body produces a small used carbohydrates (which are quickly changed into glucose) and proteins (excess converted to sugar).
The liver produces ketones fat. These substances serve as a source of energy throughout the body and brain.
In fact is the human brain – "hungry" is a body which is consuming during the day a lot of energy. He is not able to directly metabolize fats and works glucose... or ketones.
During the ketogenic diet organism forced to get energy from fats, by burning them in the mode non-stop. If decreases insulin levels, which significantly speeds up the fat burning, is spent up to the stocks. This is the best option to safely lose weight. In addition to an effective weight loss also has other pros. Most important – do not feel hunger, save a good reaction, muscle tone, and a high concentration.
When the body will produce ketone body, it belongs to a special status – ketosis. The fastest way to achieve this position – on an empty stomach, but hunger forever impossible.
Keto-diet way to body condition ketos in the unlimited extent of the food. It has the same advantages, that and an empty stomach, but hunger is not necessary.
Disclaimer:the Ketogenic diet has proven health benefits, but there is also the opposite point of view. The main potential danger is the reception of different medicines, for example drugs for diabetes, the dose should be adjusted if the keto-diet. Discuss changes in medication-taking and lifestyle with the doctor.
This guide has been compiled to adult human health problems like obesity, overweight, and skin problems, those who receive the benefits of ketogenic dieting.
2. Where to start the keto-diet and what to add to the menu
Below are food, set during ketogenic dieting. The indicator reflects the number of clean digestible carbohydrates per 100 g of product. Condition to hold, ketos must comply with low the indicators.
Avoid the consumption of carbohydrates in large quantities. Should limit their consumption (in pure form) up to 50 grams a day, and ideally up to 20 a. If less of these foods, the faster will be achieved to the country ketos in avoiding diabetes (second type).
Follow this menu and the recipes, you just reach ketos and without the painstaking provided by the invoices.
In order to remove the food
Avoid products that contain a lot of sugar and starch (bread, pasta, rice, potatoes, etc.), the process of absorption in the body to change carbohydrates.
The figures show the number of 100 g of the product of the (if not stated otherwise, the second part).
Avoid products that have undergone processing (thermal, etc.), apart from the meals from the list of allowed keto-diet.
The food allowed is the keto-diet should be rich in fats and contain a bit of protein. Excess of protein in the body easily converted to blood sugar (glucose). Try to avoid common food or low-fat products. Sources of energy the body must be respected in the following proportions: 5% carbs (and the smaller, the better), 15 – 20% protein, the rest of the 75% of fats (lipids).
What to drink?
What to drink during keto-diet? Water – the best option, but tea or coffee is not prohibited. It is necessary only to give up sweeteners (especially sugar). Tea or coffee can add cream or milk (but be careful, latte!). Periodically you can drink and a glass of wine.
How to limit carbs is the keto-diet?
Basically, the less they consume, the faster and more efficient to go to the weight, lost the hunger sense of and the symptoms disappear diabetes 2. type. Keto-diet the premise of their hard limit in your diet. The ideal indicator is considered as not more than 20 grams of net carbs per day. If you are satisfied with your character and feel may slightly increase the daily norms of consumption (if you want it).
We recommend beginning the keto-diet to stick and does not violate the basic rules.