The ketogenic or keto-diet is an eating plan that is based on the consumption of a minimum quantity of carbohydrates and activates the consumption of fats. The main advantage is the fast and effective way of getting rid of excess weight. On the favorable impact of the keto-diet on the figure and the human health, saying more than 50 of the research. The ketogenic diet is assigned to the medical increasingly. More information about the keto-diet for beginners read below.
1. What is the keto-diet and its influence on the organism
What is the meaning of the prefix "keto"? The prefix "keto" indicates that the body to a certain form of power begins to produce specific of the molecule – "ketones", which are an alternative source of energy at the time, until the level of glucose (sugar) in the blood is reduced.
Ketone body is produced in the small consumption of carbohydrates (which quickly transformed into glucose) and protein (excess is converted to sugar).
The liver produces ketones from fats. These substances serve as a source of energy for all the body and the brain.
In fact, the brain of the human–, "hungry", the body consumes during the day with lots of energy. He is not able directly to absorb fats and works to glucose... or ketones.
During the ketogenic diet as the body is forced to get energy from fats, by burning them in a mode non-stop. When decreasing the level of insulin, essentially accelerates the burning of fat, are spent in deferred stock. This is the best option to safely lose weight. In addition to the weight loss effective and there are other advantages. The most significant – the absence of the feeling of hunger, the preservation of a good reaction, muscle tone and of high concentration.
When the body begins to produce ketone bodies enter in a special state-of – the ketosis. The quickest way of getting to this state – the hunger, but the hunger for ever impossible.
Keto-diet makes the body in a state of ketosis without limits on the volume of food. It has the same advantages that hunger, but hunger is not necessary.
Disclaimer: the Ketogenic diet has proven health benefits, but there is an opposite point of view. The main potential threat is the reception of medicines, for example medicines for diabetes, the dose should be adjusted to the compliance of the keto-diet. Analyze the changes in the administration of medication and lifestyle with the doctor.
This manual is designed for adults with health problems such as obesity, being overweight, and problems with the skin, for those who receive the benefit of the ketogenic diet as.
2. To start the keto-diet, and enable it in the menu
The following are foods allowed on a ketogenic diet as. The figure reflects the number of clean-to-digest carbohydrates per 100 g of product. To maintain the state of ketosis, you must follow the low rates.
Avoid the consumption of carbohydrates in large quantities. They should limit their consumption (pure) up to 50 g per day, and in an ideal situation, a 20-year fewer of them in the diet, the faster you achieved the state of ketosis, thus avoiding the development of diabetes (type ii).
Following this menu, and recipes, you can easily go into ketosis, and without laborious calculations.
That exclude from the diet
Avoid foods that contain large amounts of sugar and starch (bread, pasta, rice, potatoes), in the process of assimilation by the body are converted into carbohydrates.
The figures in the table indicates the amount per 100 g of product (if you do not specify another proportion).
Avoid products that are the object of processing (heat treatment, etc), as well as dishes from the list of allowed keto-diet.
The food, authorized in keto-the diet should be rich in fat and contain a little protein. The excess of proteins in the body are converted easily into blood sugar (glucose). Try to avoid the usual diet or low-fat products. The sources of energy for the body, it is necessary to follow the following proportion: 5% from carbohydrates (and less is better), 15 – 20% protein, the remaining 75% of fats (lipids).
What to drink?
What to drink during keto-diet? The water is the best option, but tea or coffee are not prohibited. You only need to stop sweeteners (especially sugar). In the tea or coffee, you can add the cream or milk (but be careful with the coffee with milk!). Periodically you can have a drink and a glass of wine.
To the extent of limiting the carbs to keto-diet?
In principle, the lower your consume, the faster and more efficient which is going to disappear the excess weight you lose the sensation of hunger and the signs disappear from type 2 diabetes. Keto-diet involves a strict limit in the diet. The ideal indicator is considered as not more than 20 g of carbohydrates clean in a day. If you are happy with your figure and well-being, may slightly increase the daily norm of consumption (if you fancy).
We recommend that at the beginning keto-diet respect and not violate the basic rules.