I'm sure you have already heard about the Low-Carb diet high in fat, the very popular with actors and models. Such a diet sufficiently nutritious, but allow you to burn fat for energy. For this reason, losing weight requires virtually no effort. What is a Keto diet?
What is Keto diet for weight loss
The word "Keto the gene" comes from the word ketosis – a condition in which the body breaks down fat molecules to supply the energy. The system has reached the state of low consumption of carbohydrates and more than usual consumption of fat. In the normal state, the metabolism in the body via glycolysis when energy carbohydrates are burned. When the body the combustion of carbohydrates, it uses them for energy and not influence the reserves of fat. During ketosis our body fat burning and that helps us to lose weight.
There are several types of Keto diet:
- Default-gen-Keto-diet is a Low Carb diet with a moderate salary and a high fat content, rates of protein. In General, 75% is from fat, 20 percent protein and 5% carbs.
- A cyclic gen-Keto diet – in this type of Keto diet allows the days with the consumption of carbohydrates. Example: 5 days Keto diet, followed by 2 days diet, with carbohydrates.
- Targeted ketogenic diet - a diet can be to consume carbohydrates during exercise.
- High-Protein-gene-Keto diet - it looks like a Standard Keto diet, but more proteins. The ratio is generally 60 % fat, 35% protein and 5 % carbs.
The essence of the Keto diet and its benefits
In the case of Keto diet has many advantages:
Slimming
The organism draws on its own reserves of fat as a primary energy source and burn them, to have the energy level to maintain.
The level of sugar in the blood
Studies show that the Keto-diet reduces more effectively the symptoms of Diabetes, as diets that restrict calorie intake. Since this type of diet, the reduced you consume a certain type of products, the level of sugar in the blood in a natural way.
Mental Concentration
The consumption of small amounts of carbohydrates, reduces jumps in the signal level of sugar in the blood, which leads to better concentration. In addition, many people on Keto increase diet not because you want to lose weight and to improve mental abilities and concentration.
Increase energy levels
Molecule of fat is much richer in energy than compound on the Basis of glucose. This allows you to feel energetic throughout the day.
Normalizes the feeling of Hunger
Fat better a feeling of saturation, thus giving the Signal of Hunger comes long. We don't feel so hungry, and even eat a Snack.
Cholesterol and blood pressure
Keto diet helps to prevent the formation of arterial Plaques, which affect the level of cholesterol in the body. It also normalizes the blood pressure and heart rate.
Insulin resistance
If not to control it, Insulin produced by the body, can lead to type 2 Diabetes. Ketogenic diet helps a Person to reduce the level of insulin in the body to a healthy level.
Keto diet: how to start
Although the Keto diet for healthy people safe, ketosis takes some time to get used to it. In the first time you can experience some side effects, which are known as "Keto-flu", which through a few. In the beginning, you can a certain amount of fatigue, lethargy, headaches, and stomach-gut feel-problems. To minimize Sveti side effects the first couple of weeks stick to food with Low-Carb diet, in order to teach you your body to burn more fat, before you push the carbs. Also, the addition of salt and additives with minerals (1000 mg potassium 300 mg Magnesium) can reduce the risk for side effects.
The positive side of the Keto diet:
- You need not worry about the restriction of calories Losing weight happens because the body regulates the appetite and reduces dependence on sugar and processed foods. For this reason, the calorie limit in the first two weeks is not recommended.
- Diet plan for the Keto diet provides three well-balanced, healthy meal with plenty of fiber, protein, which provide a feeling of satiety.
- Another Plus is that the Keto-diet, you will lose no muscle mass, unlike fad diets, the carbs, where the weight loss happens at the cost of loss, such as fat and muscles.
Keto diet often leads to a significant loss of water in the initial phase. This happens because the carbohydrates in glycogen, which is stored in the Form of water in the muscles and the liver. If you consume glycogen storage, gets rid of the body through the water. It plays a large role in initial weight loss in the first few weeks of ketosis. Although first, a rapid weight loss, the body also releases the water weight which leads to weight loss, decrease in swelling, so that the clothing begins to sit.
Foods allowed on Keto diet
- Meat: Beef, Lamb, Turkey, Pork, Veal, Chicken
- Fish: salmon, trout, catfish, sardines, mackerel, tuna and other
- Eggs
- Avocado
- Berries: Strawberries, Blueberries, Raspberries
- Vegetables: broccoli, cauliflower, asparagus, Brussels sprouts, cucumbers, and many other
- 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, is prohibited in Keto diet
- Sugary food: sweet drinks, pies, cakes, ice cream, sweets, biscuits
- Grain and starch products from wheat flour, rice, pasta, cereals (wheat, oats, corn, rye, and barley).
- Fruits: with the exception of the 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
- Products with low fat content: they are revised in the rule and contain a lot of carbohydrates
- Alcohol: many alcoholic drinks contain carbohydrates that can prevent ketosis.
Menu Keto diet for a 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 made with eggs, tomatoes, Basil and cheese
- Lunch: a Cocktail made of milk, peanut butter, cocoa powder and Stevia
- Dinner: meatballs, cheese and vegetables
Wednesday
- Breakfast: the gene Keto Cocktail: coconut milk or cream (60ml), 180 ml of water or almond milk, strawberries, 1 tablespoon of coconut oil, and vanilla extract.
- Lunch: Shrimp salad, Avocado with olive oil
- Dinner: pork chops with Parmesan, Broccoli and salad
Thursday
- Breakfast: omelette with Avocado, peppers, onions and spices
- Lunch: handful of walnuts, celery with Avocado and tomato
- Dinner: chicken with Pesto and cream cheese, vegetables
Friday
- Breakfast: yogurt without sugar and with peanut butter, cocoa powder
- Lunch: roasted a piece of beef with vegetables
- Dinner: a Sandwich without the bread, of bacon, eggs and cheese
Saturday
- Breakfast: omelette with ham, cheese and vegetables
- Lunch: slices of ham and cheese with nuts
- Dinner: white fish, eggs with spinach, cooked in coconut oil
Resurrection
- Breakfast: fried eggs with bacon and mushrooms
- Lunch: Steak with cheese, Avocado, and other vegetables
- Dinner: Steak with eggs and salad
A Person to enter difficult even in the state of ketosis. There is a mathematical accuracy is important. Most of the time "experimenters" will consume about 100 G of carbs, instead of the provisions of the standard in the amount of 20-30 grams of eating too much protein. This Low-Carb Power System can slow down the process of losing weight.