The ketogenic or keto diet is a special eating plan, it is based on the use of a minimal amount of carbohydrates and a high intake of fat. The main advantage is the ability to rapidly and efficiently get rid of the excess weight. The impact of keto diet on the shape and health of a person, more than 50 scientific studies. The ketogenic diet has been allocated to the doctors more often. To read more about keto diet plan for beginners, read on to find out.
1. What is the keto diet and it's effect on the body
What is the meaning of the prefix "keto"? The prefix "keto" refers to the fact that the body is in a certain kind of food and the production of special molecules – "ketones", which is an alternative source of energy, when the level of glucose (sugar) in the blood is reduced.
Ketone bodies are produced in lesser consumption of carbohydrates (that are quickly transformirovalsya in glucose), and proteins (the excess turns into sugar).
The liver produces ketones from fats. These compounds serve as a source of energy for the body and the brain.
In fact, the human brain is a "hungry" organ, which is used up during the day, a lot of energy. He is not able to directly assimilate fats and it runs on glucose or ketones.
During the ketogenic diet, the body is forced to draw energy from the fat by burning it non-stop. When it is reduced insulin levels, and significantly speeds up the fat burning process is consumed in the current inventory. This is the best option to lose weight safely. Aside from effective weight loss there are other advantages as well. The most important absence of hunger, and maintaining a high response rate, muscle tone, and concentration.
When the body begins to produce ketone bodies, it is to be in a special state of ketosis. The easiest way to do this is to reach a state of fasting, but the fasting is always an option.
Keto diet makes sure that the body is in a state of ketosis with no limitations in volume of food. It has all of the same benefits as fasting, but fasting is not required.
Summary: the Ketogenic diet has proven health benefits, but there is also an opposite point of view. The main danger is the ingestion of various drugs, e.g. drugs for diabetes, the dosage should be adjusted in accordance with the keto diet. Discuss changes in routine and lifestyle, your health care provider.
This guide has been created for adults with health problems such as obesity, overweight, skin problems, and for those of you who will benefit from the ketogenic diet.
2. How to get started with the keto diet and what to include in the menu
Listed below are the foods that are allowed in the ketogenic diet. The figure shows the number of net carbohydrates per 100 g of product. In order to maintain the state of ketosis you should stick to the lowest rates available.
Try to avoid the consumption of carbohydrates in large quantities. You will need to reduce the power consumption (in pure form) up to 50 g per day, and ideally – up to 20 grams. how to be less of them in your diet, the faster it is achieved, that is, the state of ketosis, it's to prevent the development of diabetes of the second type).
The following menu and recipes, which can be easily reached ketosis without the time-consuming calculations.
What to eliminate from the diet
How to eliminate foods that are high in sugar and starches (bread, pasta, rice, potatoes, etc., etc.), in the process of being absorbed by the body, can be converted into carbohydrates.
The numbers in the figure indicate the quantity of each: 100 g of the product (unless a different proportion is used).
Avoid any food products which are the processing, thermal, etc.) aside from the list of allowed on the keto diet.
Foods allowed on a keto diet should be rich in fats, and are low in fat. Too much protein in the body and are easily converted into blood sugar (glucose). Try to avoid regular diet and or low fat products. The sources of energy for the body, it must conform to the following proportions: 5% carbohydrates (the less the better), a 15 – 20% from proteins and the remaining 75% come from fats (lipids).
What is a drink?
What to drink during keto diet? Water is the best option, but tea or coffee is allowed. It is only necessary to leave the sweetener (primarily sugar). In a cup of tea or coffee, you can add the cream or milk, but be careful with the lattes!). Periodically, you can relax with a drink and a glass of wine.
Limit the carbs on a keto diet?
In fact, the less they consume, the more quickly and efficiently, and to be overweight, to lose the feelings of hunger disappear, and the symptoms of diabetes of the 2nd type. Keto diet suggestion of a hard limit in the power supply. The perfect indicator is not more than 20 grams of net carbs per day. If you are happy with your body and your health, it may be a small increase in the cost of the fuel (if you want).
We recommend that, at the beginning of the keto diet and it is not in conflict with the basic rules.