The ketogenic or keto diet is a special plan of food, it is based on the use of a small amount of carbs and turn on the fat intake. The main benefit is that it's quick and efficient to get rid of the excess weight. The impact of favorable keto-diet-in-order, and the health of the man, and they say that more than 50 studies carried out in the research. The ketogenic diet is given to doctors for more and more. You can read more about the keto diet for beginners here.
1. What is a keto diet, and its impact on the body
What does the prefix "keto"? The prefix "keto" means that the body is a form of energy, it begins to produce the molecules in a special "raspberry", which is a source of renewable energy, for the time being, up to the level of glucose (sugar) in the blood lowered.
The ketone bodies will be produced under a small, the abuse of carbohydrates (that are quickly turned into glucose) and protein (excess is turned into sugar.
The liver produces ketones from body fat. These chemicals are a major source of energy for the body and the brain.
In fact, the human brain, "hungry", a body that you consume over the day and a lot of energy. It is not capable of directly metabolizing fat and works on glucose,... or a ketone.
While on the ketogenic diet, the body is forced to draw energy from the fat, and then burn it all in a mode non-stop. When it gets to the level of insulin, which essentially speeds up the burning of fat, they are expenses of the deferred stock. This is the best option for safe weight loss. In addition to the weight loss effective, and there are other advantages as well. One of the most significant is the absence of the feeling of hunger, the preservation of a good reaction out of the poor muscle tone and high levels.
When the body begins to produce ketone in the body, it enters a special state – ketosis. The easiest way to get to that state of hunger, but the hunger for it is always impossible to.
The keto-diet is that the body is in a state of ketosis, but not limited to the quantity of the food. It has all the same benefits as a hunger, but the hunger is not necessary.
Disclaimer: the Ketogenic diet has proven benefits for your health, but there is the opposite point of view. The main potential threat is in receipt of a range of drugs, for example, diabetes medicines, the dose must be adjusted to the keto diet. Discuss any changes in medication use, and lifestyle with your doctor.
This manual has been compiled for adults, for people with health problems such as obesity, being overweight, and skin problems, and for those who are using the ketogenic diet.
2. Where to start the keto-diet and what to include in your menu
Below are some of the food products that are permitted during the ketogenic diet. The value reflects the number of the wiper blade in the digestion of carbohydrates in 100 g of the product. To maintain the state of ketosis and must be adhered to for a low rate.
Avoid the consumption of carbohydrates in large quantities. You may want to limit your intake (in pure form) up to 50 g per day, preferably of up to 20 g. in The lower your diet is, the faster it is achieved in a state of ketosis, while preventing the development of diabetes, depending on the type).
By sticking to this menu and the recipes, you can get the ketosis without burdensome calculations.
What to exclude from the diet
Eliminate all foods that contain a lot of sugar and starch (bread, pasta, rice, potatoes, and Dr), and in the process of assimilation by the body to turn into carbohydrate.
The numbers in the image indicate the number per 100 g of the product (if it is not given for another aspect ratio).
Avoid any products that have been subjected to a treatment (heat and Dr), in addition to the dishes on the list are allowed on the keto diet.
Food is allowed on the keto-diet should be high in fat and contain some protein. The excess of protein in the body to be transformed easily into blood sugar (glucose). Try to avoid a regular diet or low-fat products. To be a source of energy for the body's needs to maintain the following ratio: 5% from carbs (and the lower, the better), and from 15 percent to 20 percent from proteins, at least 75% of the fat (lipids).
What to drink?
What to drink while on the keto diet? Water is the best option, but tea and coffee are not allowed. You only have to give up the sweetners (especially sugar). In a cup of tea or coffee, you can add heavy cream or milk (but watch out for the coffee and milk!). From time to time, to drink a glass of wine.
How to restrict the carbs on the keto diet?
In principle, the lower the consumption, the faster and more efficient, it's going to get out of the overweight people, to lose the feeling of hunger and just the signs of type 2 diabetes. The keto diet is suggested to give a limit to the diet. Ideally, the indicator is considered as not more than 20 grams of net carbs per day. If you are satisfied with your figure, and your well-being, you can zoom in a little bit of a normal day of use (if you want).
We recommend that, at the beginning of the keto diet to keep up and not be in violation of the rules.