You have probably already heard about it, low-carbohydrate diet with a high fat content, which is very popular among actors and models. Such a diet is fairly consistent, but allows you to burn fat for energy. For this reason, weight loss requires virtually no effort. What is keto genic diet?
What is a keto-diet
The word "keto genetic" is derived from the word ketosis – a state in which the body breaks down fat molecules to provide energy. Such a state is reached when the level of carbohydrate consumption and of more than usual consumption of fat. In the normal state of the metabolism in the body occurs with the help of glycolysis when the energy is burned carbohydrates. When the body is in the mode of combustion of carbohydrates, it uses energy and does not affect the reserves of fat. During ketosis our body is configured on the burning of fat, and it helps us to lose weight.
There are several types of keto-diet:
- Standard keto genic diet is a diet low in carbohydrates with moderate amounts of protein and fat. Typically consists of 75% fat, 20% protein and 5% carbohydrates.
- Cyclic keto genic diet – with this type of keto-diet are allowed on the day, with the consumption of carbohydrates. For example, 5 days keto-diet, followed by 2 days of food with carbohydrates.
- Targeted ketogenic diet - this diet allows you to consume carbohydrates during training.
- Very rich in protein keto genic diet - it looks like a standard keto-diet, but include more of proteins. The ratio is usually 60% fat, 35% protein and 5 % carbohydrates.
The essence of the keto-diet and its benefits
Of keto-diet, there are many advantages:
Slimming
The body uses its own fat stores as a primary energy source and burn to maintain energy levels.
The levels of sugar in the blood
The studies show that the keto-diet is the most effective to reduce the symptoms of diabetes that diets that restrict the consumption of calories. Because on this type of diet you eat a certain type of product, the levels of sugar in the blood natural way to lower.
The mental concentration
The consumption of small amounts of carbohydrates reduces the races to a level of sugar in the blood, which leads to a better concentration. In addition, many people on the keto-diet is not because they want to lose weight, and to improve mental abilities and concentration.
Increase energy levels
The molecule of fat is much more energy-rich compounds to glucose-based. This allows you to feel energetic throughout the day.
Normalizes the sensation of hunger
Fat better provide a sense of satiety, through which the signal of hunger for a long time does not. We do not feel we are suffering from hunger and do not eat snack.
The rate of cholesterol and blood pressure
Keto-diet to help prevent the formation of arterial plaques, which affects the level of cholesterol in the body. It normalizes the blood pressure and heart rate.
Insulin resistance
If it is not to control the insulin, produced by the body, can cause type 2 diabetes. Ketogenic the plan helps the person to reduce the levels of insulin in the body to a healthy level.
Keto-diet: where to start
Although keto-diet of danger for people in good health, ketosis, requires some time to get used to. In a first time, you may experience side effects known as "keto flu", which take place in a few days. You may initially feel some fatigue, lethargy, headache, and gastrointestinal disorders. For sveti minimize the side effects the first couple of weeks of stick to food with low carbohydrate content, to teach your body to burn more fat, before you store the carbohydrates. As well as the addition of salt and additives with minerals (1000 mg of potassium and 300 mg magnesium) can reduce the risk of side effects.
On the positive side, keto-diet:
- You don't need to worry about limiting calories. Slimming product because the body regulates the appetite and reduces the dependence of sugar and processed foods. For this reason, limit the calories in the first two weeks is not recommended.
- The plan of the diet when the keto-the plan provides three balanced, healthy meals with an adequate amount of fiber, protein, which provide a feeling of satiety.
- Another advantage is that when the keto-diet, you do not lose muscle mass, unlike schemes based on hydrates of carbon, where the thinness is due to the loss, the fat and muscles.
Keto-diet often leads to water loss in the initial phase. This happens because the carbohydrates are transformed into glycogen, which is stored in the form of water in the muscles and liver. When you go through the glycogen stores, the body gets rid of all the water. This plays a large role in the initial version of the weight loss in the first weeks of ketosis. Although first, there are the rapid weight loss, the body also resets the weight of the water, which leads to weight loss, reduction of swelling, thanks to what the clothes starts to get better seated.
Authorized products when keto-diet
- Meat: beef, lamb, turkey, pork, veal, chicken
- Fish: atlantic salmon, trout, catfish, sardines, mackerel, tuna and other
- The eggs
- Lawyer
- Berries: strawberries, blueberries, raspberries
- Vegetables: broccoli, cauliflower, asparagus, brussels sprouts, cucumber, and many others
- Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds, sesame seeds
- Dairy products: cheese, yogurt, sour cream, cream
- Oils and fats: butter, olive oil, almond oil, coconut oil, peanut oil, linseed oil.
Products prohibited during the keto-diet
- Products containing sugar: sodas, sweets, pies, cakes, ice cream, candy, cookies
- Cereals and starchy foods: products of wheat flour, rice, pasta, cereals (wheat, oats, corn, rye, and barley).
- Fruits: with the exception of berries
- Legumes: peas, beans, lentils, chickpeas
- Artificial sweeteners
- Roots and tubers: potatoes, carrots, parsnips,
- Some condiments and sauces: they often contain sugar and unhealthy fats
- The foods that are low in fat, they are generally recycled and contain a lot of carbohydrates
- Alcohol: most alcoholic beverages contain carbohydrates, which can disrupt ketosis.
Menu keto-diet week
Monday
- Breakfast: eggs with bacon and tomatoes
- Lunch: salad with chicken, feta cheese and olive oil
- Dinner: salmon with asparagus, cooked in butter
Tuesday
- Breakfast: omelette with eggs, tomatoes, basil, and cheese
- Breakfast: a cocktail of milk, butter, cocoa powder and stevia
- Dinner: meatballs, cheese and vegetables
Wednesday
- Breakfast: keto cocktail: the coconut milk or cream (60ml), 180 ml of water or almond milk, strawberry, 1 tablespoon of coconut oil and the vanilla extract.
- Lunch: shrimp salad, avocado with olive oil
- Dinner: pork chops with parmesan cheese, broccoli and lettuce leaves
Thursday
- Breakfast: omelette with avocado, peppers, onions and spices
- Lunch: a handful of nuts, stalks of celery with avocado and tomatoes
- Dinner: chicken with pesto sauce and cream cheese, vegetables
Friday
- Breakfast: yogurt without sugar with the peanut butter, cocoa powder
- Breakfast: a piece of roast beef with vegetables
- Dinner: a sandwich without bread, bacon, eggs, and cheese
Saturday
- Breakfast: omelette with ham, cheese and vegetables
- Lunch: pieces of ham and cheese to nuts
- Dinner: white fish, eggs with spinach, cooked in coconut oil
The resurrection
- Breakfast: eggs on a dish with bacon and mushrooms
- Lunch: steak with cheese, avocado, and other vegetables
- Dinner: steak with egg and salad
The man is quite difficult to enter a state of ketosis. Here it is important the mathematical precision. The more often the "experimenters" consume about 100 g of carbohydrates instead of return rate of 20-30 g and eat too much protein. This low-carb food system can hamper the process of weight loss.