The ketogenic or keto diet is a special eating plan, on this basis, the consumption of minimum amount of carbohydrates and high fat intake. The main advantage of fast, efficient, get rid of the excess weight. The effect of keto diet on the form, as well as the person's health, more than 50 scientific studies. The ketogenic diet is assigned to the doctors more often. Learn more about the keto diet for beginners, read the following.
1. What is keto diet and its effect on the body
What does the prefix "this"? The prefix "keto" points to the fact that the body is a certain way to eat begins to produce special molecules – "ketones", which is an alternative energy source until the level of glucose (sugar) in the blood is reduced.
Ketone bodies are formed, the smaller consumption of the carbohydrates (which quickly transformirovalsya glucose) and proteins (the excess turns into sugar).
The liver produces ketones from fat. These materials serve as sources of energy throughout the body and in the brain.
In fact, the human brain is a "hungry" organ, which is consumed during the day a lot of energy. He is not able to directly assimilate fats is working of glucose, or ketones.
During the ketogenic diet the body is forced to get energy from the fats by burning them non-stop. When you decrease insulin levels, and significantly accelerates burning of fat, consume the pending inventory. This is the best opportunity to safely lose weight. Apart from the effective weight loss there are other pluses. The most important absence of hunger, the preservation of the good response, muscle tone, concentration.
When the body begins to produce ketone bodies, it enters a special state of ketosis. The fastest way to reach this state – the fasting, but fasting always possible.
This diet causes the body in a state of ketosis there is no limitation on amount of food. It's the same benefits as fasting, but fasting is not necessary.
Disclaimer: the Ketogenic diet has proven health benefits, but there is another point of view. The main potential danger is the intake of various drugs, e.g. drugs for diabetes, the dose should be modified in accordance with these diet. Discuss changes in medicine and lifestyle doctor.
This manual is the compilation of the adult health problems such as obesity, overweight, skin problems, for those who receive the ketogenic diet.
2. How to start a keto diet and what to include in the menu
The following are foods that are allowed during the ketogenic diet. This number 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 carbohydrates consumed in large quantities. You need to limit the consumption (in pure form) to 50 g per day, ideally – up to 20 g. the less, the diet, the faster you reach the state of ketosis, avoiding the development of diabetes mellitus (second type).
Stick to this menu recipes, easy to reach ketosis without laborious calculations.
What to eliminate in your diet
Eliminates foods contain a lot of sugar, starch (bread, pasta, rice, potatoes, etc.), the process of assimilation by the body to convert the carbohydrates.
The numbers in the picture show the amount per 100 g of product (unless a different percentage).
Avoid foods processing undergone (heat, etc.), in addition to the food the list of allowed on the keto diet.
Foods allowed on the keto diet should be rich in fats, and contains a little protein. The excessive protein in the body easily converted to blood sugar (glucose). Try to avoid the normal diet, or low-fat products. The sources of energy for the body to keep the following proportions: 5% of the carbs (the smaller the better), 15 – 20% from proteins and the remaining 75% of the fats (lipids).
What to drink?
What to drink during this diet? The water is the best solution, but it's the tea or the coffee is not prohibited. It is only necessary to abandon sweeteners (especially sugar). The tea or the coffee, then add cream or milk (but be careful with the coffee!). Sometimes you can drink a glass of wine.
How to limit carbs to the keto diet?
In principle, the less you consume, the faster and more efficient to leave the overweight, lost the sense of hunger disappeared, the diabetes symptoms the 2. type. This diet suggests a hard limit in your diet. The perfect indicator is not more than 20 g net carbohydrates per day. If you are happy with your body and your health, may slightly increase your daily consumption (if you want).
We recommend that at the beginning of the keto diet to comply with, or violate the basic rules.