Ketogenic or keto-diet – this is a special diet program, is inspired by the consumption of a minimum quantity of carbohydrates and the active intake of fat. The main advantage is rapid and effective to get rid of excess weight. The positive effects of keto-diets for figure and health of man, say over 50 conducted scientific research. This diet is attributed by doctors more and more. Read more about keto-diet for beginners read below.
1. What is a keto-diet and the effect on the body
What does the prefix "keto"; The prefix "keto" indicates that the body with a specific diet begins to produce special molecules – "ketones", which are an alternative source of energy for the year, while the level of glucose (sugar) in the blood decreased.
Ketone bodies are produced in low consumption of carbohydrates (which are quickly converted to glucose) and protein (excess is converted to sugar).
The liver produces ketones from fats. These substances are a source of energy for the whole body and the brain.
In fact, the human brain – "empty" the body consumes during the day a lot of energy. It is not able directly to assimilate the fats and works on glucose or ketones.
During a ketogenic diet the body is forced to derive energy from the fat burning them in a state of non-stop. When it falls to the level of the insulin, significantly accelerate the burning of fat, spent desired stocks. This is the best choice to safely lose weight. Apart from the weight loss effective, there are other advantages. Most importantly – no sense of hunger, maintaining a good response, muscle tone, and a high concentration of.
When the body begins to produce ketone bodies, enters into a special state of ketosis. The fastest way to achieve this – the fasting, but starve forever impossible.
Keto-diet leads to the body in a state of ketosis, without limitation on the volume of food. It has the same advantages, that and the fasting, but the hunger is not necessary.
Note: the ketogenic diet has proven health benefits, but there is the opposite point of view. The main potential threat is the taking of various drugs, such as drugs for diabetes, the dose should be adjusted subject to keto-diet. Discuss the changes in the intake of medicines and way of life with the attending physician.
This manual is written for adults, people with health problems, such as obesity, excess weight and problems with the skin, for those who will benefit from the ketogenic diet.
2. Where to start keto-diet and what to include in the menu
Below are the foods that are allowed during a ketogenic diet. The number reflects the number of net digestible carbohydrates per 100 grams of product. To maintain the state of ketosis you should stick with lower rates.
Avoid the consumption of carbohydrates in large quantities. You should limit consumption of them (in pure form) up to 50 g / day, and ideally – up to 20 g. the less in the diet, the more quickly achieve a state of ketosis, while avoiding the development of diabetes (type ii).
By following this menu and the recipes, you can easily reach ketosis, and without laborious calculations.
What to exclude from the diet
Eliminate foods that contain a lot of sugar and starch (bread, pasta, rice, potatoes, etc.), during the process of assimilation by the body are converted to carbohydrates.
The numbers in the figure indicate the number of them in 100 g of the product (if you don't mention any other ratio).
Avoid foods that have been subjected to processing (thermal, etc.), apart from dishes from the list of allowed for keto-diet.
The foods that are allowed on the keto-diet should be rich in fats and contain some protein. The excess of protein in the body easily converted to blood sugar (glucose). Try to avoid normal eating or low-fat products. Sources of energy for the body must adhere to the following ratio: 5% from carbs (and the less, the better), 15 – 20% – from protein, the rest of the 75% of fats (lipids).
What to drink?
What they drink during the keto-diet? Water is the best choice, but tea or coffee is not prohibited. You only have to give up sweeteners (especially sugar). In tea or coffee, you can add the cream or milk (but be careful with the coffee!). Magazines you can drink and a glass of wine.
How to restrict the carbs to a keto-diet?
In principle, less than the consume, the faster and more effectively it will go away excess weight, disappears the feeling of hunger and will disappear the signs of diabetes mellitus 2nd class. Keto-diet includes serious restrictions in the diet. The ideal measure is considered to be not more than 20 grams of net carbs per day. If you are satisfied with the image and the well-being, you can slightly increase the daily amount of consumption (if you want).
We recommend that at the beginning of keto-diets to stick to and not break the rules.