Food, based on the dismissal of sugars and expanding fat utilization, actually causes a great deal of difference between its adherents and nutritionists.Keto diet guarantees that in severe understanding with the principles of moderate actual action every month, you can lose as much as 10 pounds of fat and assemble slender bulk. To a great extent because of this case diet is well known among the competitors and individuals who need to get thinner quick.
What is keto diet
This principle builds many similarities with the popular low-carb diet, Atkins, etc. Initially, this regulation of eating behavior was used to treat epileptic children. Today, the technique has gained wide popularity and is widely used by women for weight loss, athletes for drying the body and building muscle.
The essence of keto foods is to minimize the consumption of carbohydrates, they replace lack of high fat content and moderate protein. The carbohydrates arriving in food are processed by the body into glucose, much of which is used to nourish the brain, and insulin is the substance needed to convert glucose into energy in the form of ATP (the universal source of energy, which takes part in all biochemical processes).
Glucose accumulates in the subcutaneous fat and muscle in the form of glucose-6-phosphate dehydrogenase or glycogen. Because in its pure form it is used as a primary energy deferred glycogen turns into fat and accumulates. In accordance with the ketogenic diet, the body gradually goes into a state known as ketosis. It occurs in pregnant women and newborn children. Artificial disorder can be caused by contact with food contains high fat content and low carbohydrates.
The benefits of the diet
A great many people can securely not just utilize the keto technique now and again, yet follow the standards consistently. In this technique for sustaining the conduct of grown-up people, competitors tempted by a ton of advantages. The fundamental preferences are:
- Effective weight loss and improvement of muscle awareness. Benefits for losing weight on a keto diet are clear - the body uses subcutaneous fat instead of glucose as an alternative source of energy. The effect of this method of weight loss persists even long after the diet.
- Lowering blood sugar and reducing insulin resistance. Keto diet helps in lowering blood sugar, so often prescribed by doctors for the treatment and prevention of diabetes. In addition, many studies show that low-carb eating helps people keep the level of insulin in the blood up to standards.
- Improve mental health and energize. First you go on a diet without carbohydrates, you feel weakness, drowsiness. So the body adapts to the new conditions. At a time when the level of ketone bodies in the blood is rising, you will find that your performance increases.
- Lowering the cholesterol and lowering the rate of blood pressure. Ketogenic diet normalizes the level of triglycerides and other components of the lipid profile can have a positive effect on the level of the lipoproteins that will benefit the patients with cardiovascular disease.
- Normalization of eating behavior. Keto
method helps to deal with the metabolic syndrome - a disease that
increases the risk of obesity, heart failure and diabetes mellitus of
the second type.
Types of diet
There are 4 low-carb behavior schemes:
- Cyclic ketogenic diet. The meaning is that the first 5 days eat foods low in carbohydrates, and the next two days only those high in.
- Standard nutrition involves the consumption of large amounts of fat, moderate protein and the minimization of carbohydrates.
Intended power regulation has been specially developed for athletes. It follows the standard rules, but to increase the use of the carbohydrates in the diet increase the stamina before and after training.
- High protein approach is very similar to the standard low-carbohydrate diet with a number of differences. The level of carbohydrates and fats remains the same, but protein increases to 35%.
Keto diet for weight loss
As per the standard plan, 70-75% of the day by day calorie necessity originates from fats, 5% from starches, and 10-15 from protein. These guidelines are proteins, fats and starches that you have to proceed to remain at the correct ketosis level. The specialists underscore the way that a few people can expand the starch proportion to 12% and still be in ketosis.
For weight reduction accentuation is done on the fats. It is carefully taboo to mishandle proteins. They are in high portions and can be separated into glucose (called gluconeogenesis), to hinder the cycle of ketosis. To figure the protein standard is needed as per their weight: for each kilogram of weight every day ought to be close to 1.8 grams of protein.
The list of allowed foods
- Fish and seafood. To cook these products it is desirable without the use of breading.
- All kinds of meat (poultry, pork, lamb and beef), ham, sausages, eggs. It would be better if these products were homemade.
- Vegetables. Preference is given to green vegetables. Eat tomato, pepper, onion, eggplant, spinach, cucumbers, pumpkins.
- Nuts, seeds, mushrooms.
- Diet oils - olive, flaxseed, coconut, almond. Choose unrefined virgin oils.
- Natural fats - lard, bacon, ghee.
- Herbal
Which foods are prohibited
The more limitations are the sugars you can manage, the quicker it will begin the weight reduction measure. Carefully disallowed all high starch items. A couple of special cases are berries, avocado, guacamole, and carambola, dim chocolate 70% - they can be burned-through with some restraint. Other restricted items include:
- The sugar and starch. Unsubscribe from white or milk chocolate, a pastry, muffins, ice cream, desserts, biscuits or confectionery products, cereals and muesli.
- Fruit or dried fruit. They are high in fructose, sucrose and other sugar derivatives. The only exceptions are sour berries, strawberries, coconut and avocado.
- Legumes - peas, beans, lentils. The only exception is the chickpeas and green pods of beans.
- Margarine, refined oils. They contain large amounts of questionable uses of omega-6 fatty acids and trans fatty acids. Prohibited - soy, corn, sunflower, canola oil, mayonnaise.
Beverages and alcohol
It is strictly forbidden to drink fruit juices (even if they are natural sweet drinks and sparkling mineral water. It is not recommended to drink alcohol. The only exceptions are dry, red wines, delicious cocktails and spirits (gin, rum). , vodka, whiskey) in moderation.
- clean water;
- all varieties of tea;
- herbal tea according to your taste;
- cocoa, stevia;
- organic coffee (welcome, if you drink it you will be provided with a cream).
How to achieve a state of ketosis
The American developers of the ketogenic diet claim that reaching the state of ketosis is simply. For this you must adhere to a number of points:
- Limit the consumption of carbohydrates. Do not think that removing the diet only have complex carbohydrates. If you want to achieve really good results, you need to reduce the consumption of all types of carbohydrates 35 grams per day.
- Controlling the intake of high-protein foods. Too much protein can lead to the production of extra glucose which is the principle of keto power is highly undesirable.
- Fats in the diet, not converted into extra pounds. If you think otherwise you are deeply confused. Due to the lack of carbohydrates, the body converts fats into energy.
- Drink a lot of fluids. This will help control the electrolyte balance. A day is recommended to drink up to four liters of fluid.
- Stop making unplanned snacking. The diet must go on time. If you want to lose weight, categorically refuse street food.
- Start adhering to the keto method of weight loss with hunger.
- For maximum effect add to the exercise diet. Simply consider fitness, fresh air, group lessons in the pool. Take on sports should be 20-30 minutes a day.
Possible Effects and Side Effects
The ketogenic diet implies that you follow the entirety of the proposals to diminish sugar utilization, increment the measure of fat, drink around four liters of liquids for every day. Results that regularly happen in novices and are more connected with parchedness, or an absence of nutrients. Make a point to drink enough and eat nourishments with great degrees of micronutrients. From negative responses can happen:
- Cramps - a sign of magnesium deficiency. Often cramps can be overcome, at night or in the morning. To get rid of them, experts advise to supplement the salt and water balance and supplement with omega-3 fatty acids.
- Constipation. Common cause is dehydration. The problem lies on the surface - increasing fluid intake. If not, you should use probiotics, or increase your fiber intake.
- And a fast heartbeat. Start by taking a multivitamin with potassium and magnesium, and food supplements.
- The appearance of dyspepsia - indigestion, sour belching, heartburn. If there are such symptoms, you should try to limit the consumption of fats a little.
- Itching, scabies. Caused by irritation of the skin with acetone, which leaves the body with sweat. Most try to take a shower, choose clothes that are not snug around the body.
Contraindications to diet
Keto diet will help you lose 15 pounds of excess weight, but adhering to this method of weight loss is not all. Doctors strictly forbidden to follow its rules:
- breastfeeding mothers;
- during the pregnancy;
- people with diseases of the liver, kidneys, gastrointestinal tract, cardiovascular system;
- patients with diabetes mellitus;
- people of advanced age.
