The ketogenic or keto diet is a special eating plan, which is based on the consumption of the least amount of carbohydrates and high consumption of fats. The main advantage is quick and efficient to get rid of the 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 doctors more often. Read more about the keto diet for beginners read below.
1. What is keto diet and its effect on the organism
What does the prefix "keto"? The prefix "keto" points to the fact that the body of a certain way of eating 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 in glucose) and proteins (the 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 is a "hunger" for the organ, which is consumed during the day a large amount of energy. He is not able to assimilate directly fats and works to glucose, or ketones.
During the ketogenic diet, the body is forced to extract energy from fats to burn them non-stop. When decreases the levels of insulin, and significantly accelerates burning of fat, consumed by the slope of the inventory. This is the best option to lose weight safely. Apart from effective weight loss there are other advantages. The most important absence of hunger, the preservation of a good response, muscle tone and concentration.
When the body begins to produce ketone bodies, enters into a special state of ketosis. The quickest way to get to this state of fasting, but fasting is always possible.
Keto diet causes the body in a state of ketosis without limitation on the volume of food. 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 main potential danger is the consumption of various drugs, for example, drugs for diabetes, the dosage should be adjusted in compliance with keto diet. Discuss changes in medication and life-style with your doctor.
This manual has been compiled for adults with health problems such as obesity, excess weight and skin problems, for those who benefit from the 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. To maintain the state of ketosis you should stick to the lowest rates.
Avoid the consumption of carbohydrates in large quantities. You should limit your consumption (in pure form) up to 50 g per day, and ideally – up to 20 g. the less than that in the diet, the faster you will reach the state of ketosis, while avoiding the development of diabetes (second type).
Adherence to this menu and recipes, you can get the ketosis without laborious calculations.
What to eliminate from the diet
Eliminate foods that contain a lot of sugars and starches (bread, pasta, rice, potatoes, etc.), in the process of assimilation by the body are converted into carbohydrates.
The numbers in the image indicate the amount for every 100 g of product (unless a different proportion).
Avoid foods that have been subjected to processing (thermal, etc.), in addition to dishes from the list of allowed on the keto diet.
Foods allowed on a keto diet should be rich in fats and contain a bit of protein. The excess of proteins in the body is easily converted into blood sugar (glucose). Try to avoid the usual diet or the low-fat products. The sources of energy for the body must comply with the following proportions: 5% of carbs (less is better), 15 – 20% of proteins, and the remaining 75% of 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 abandon sweeteners (especially sugar). In coffee or tea, you can add the cream or milk (but be careful with the coffee with milk!). Periodically, you can drink and a glass of wine.
How to limit carbs on a keto diet?
In principle, the less they consume, the faster and more efficient to drop excess weight, loss of the feeling of hunger disappear, and the symptoms of diabetes of the 2nd type. Keto diet suggests a hard limit in the diet. The perfect indicator is not more than 20 g of carbs net per day. If you are happy with your body and your health, can increase slightly the daily rate of consumption (if you want).
We recommend that at the start of the keto diet to follow and not violate basic rules.