The ketogenic (KETO) diet — Full review. The advantages and disadvantages.

The ketogenic (KETO) diet is well known as a low-carb diet, during which the body uses as fuel, ketones, produced by the liver from fat. Often referred to as low carbohydrate, Low Carb High Fat (LCHF) diet, etc.

keto diet

When You eat something high in carbohydrates, Your body produces glucose and insulin:

  • Glucose — a molecule that the body is the easiest way to convert and use as energy source, so it will always be preferable to other energy sources.
  • Insulin is produced to distribute glucose throughout the body via the bloodstream.
    Due to the fact that glucose is the preferred fuel source for the body, Your fats remain unclaimed and stored by the body in extreme cases. In the average diet with a high content of carbohydrates, the body will use glucose as its main energy source. At the lowered carbohydrate intake, the body goes into a state called "Ketosis."

Ketosis is a natural process that runs the body for survival while reducing the income of the food. During this condition the body produces ketones in the liver from free fatty acids that come from fat reserves. Ketones are an alternative fuel source for the body. Konecna the target is properly supported ketogenic (KETO) diet is to force Your body to enter this metabolic condition. We don't do it at the expense of reducing caloric intake, by reducing carbohydrate intake.

Our bodies have the ability to adapt to what we feed them. When we increase fat intake and reduce the intake of carbohydrates, the body begins to use ketones as a primary fuel source. Optimal ketone levels provides many benefits for health, weight loss, physical and mental characteristics.

The Advantages Of The Ketogenic (Keto) Diet

What to eat on Keto Diet

There are lots of benefits of being on KETO: weight loss and increase energy levels to therapeutic and medical applications. Almost everyone has the ability to safely benefit from humilis-carbo eating high fat content.

weight loss

Weight loss

The ketogenic (KETO) Diet is using Your bodyfat as energy source, so the benefit of losing weight obviously. On Keto, insulin levels (the hormone responsible for storing fat) is greatly reduced, making your body a fat burning. From a scientific point of view, the KETO diet has shown better results than diets high in carbohydrates.

Include many in your diet, MCT oil (this increases the production of ketones and fat loss), adding bulletproof. coffee in the morning.

Control blood sugar

Keto Diet naturally reduces the blood sugar level, what type of food you eat. Studies show that the ketogenic diet is a more effective method for the treatment and prevention of diabetes compared to low-fat diets.

If you suffer from type II diabetes, you should seriously consider a ketogenic diet.

Mental focus

Many people adhere to the Ketogenic (KETO) Diet specifically to boost mental performance.

Ketones are a great fuel source for the brain. When you reduce carbohydrate intake, you avoid large spikes in blood sugar. In aggregate, this can lead to better focus and concentration.

Some studies have shown that increased consumption of fatty acids can affect our brain function.

Increased energy and normalization of hunger

Giving your body the best and reliable source of energy, you will feel more energetic during the day. It is shown that fats are the most effective molecule to burn as fuel.

In addition, fat is more satisfying and ultimately leaves us in a saturated ("full") state for longer.

Epilepsy

The ketogenic diet has been used successfully since the early 1900's for the treatment of epilepsy. Still this is one of the most widely used methods of treatment for children with uncontrolled epilepsy. Learn more at The Charlie Foundation

One of the most important benefits of the KETOGENIC diet for epilepsy is that by reducing the number of applied drugs remains superior control. Studies over the last few years have also shown significant results when you use the Ketogenic (Keto) diet in adults.

Cholesterol and blood pressure

cholesterol and blood pressure

When KETO Diet there is an increase in triglyceride levels and cholesterol that is usually associated with arterial plaques.

More specifically, the princeps adipem and low-carb (keto) diet shows a significant increase in HDL (HDL) and decrease LDL (LDL) compared to humilis adipem diet.

Many studies humilis-carbo diets showed the best results for blood pressure, compared to other diets.

Some problems with blood pressure associated with excess weight. Bonus ketogenic (keto) diet is that it leads to weight loss.

Insulin resistance

Insulin resistance can lead to type II diabetes if left without control. Numerous studies show that low-carb ketogenic diet can help people to reduce insulin levels to a healthy range.

Even if you exercise, you can use insulin on keto, by eating foods high in omega-3 fatty acids.

Acne

During the transition to the ketogenic diet typically, there is improvement in your skin.

Here is one study that shows a decrease in injuries and inflammation of the skin when switching to a diet with low carbohydrate. Another study shows a plausible link between the high carbohydrate and the increase in the number of acne, therefore, it is likely that the ketogenic (keto) diet can help.

For the treatment of acne can also be useful reducing the use of dairy products and following a strict program of cleaning of the skin.

What I eat on a keto diet?

Starting keto diet, you need to plan everything in advance. This means the availability of a ready and viable diet plan. From what you eat, depends on how quickly you enter ketosis (ketogenic state). The more you restrict the amount of carbohydrates in your diet (less than 15 g per day), the faster you will enter ketosis.

You need to continue to restrict carbohydrates and consume them mainly from vegetables, nuts and dairy products. Do not eat refined carbohydrates, such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. A few exceptions are avocado, carambola and berries that can be eaten in moderation.

Not have:

  • Grains — wheat, corn, rice, cereals, etc.
  • Sugar — honey, maple syrup, agave, etc.
  • Fruits — apples, bananas, oranges, etc.
  • Tubers — potatoes, yams, etc.

Is:

  • Meat — fish, beef, pork, lamb, poultry, eggs, etc.
  • Leafy greens — spinach, cabbage, etc.
  • Ground vegetables — broccoli, cauliflower, etc.
  • princeps adipem milk (dairy products) — hard cheese, cream with high fat content, butter, etc.
  • Avocado and berries — raspberries, blackberries and other berries with a low glycemic index
  • Sweeteners with low carb diet
  • Other fats — coconut oil, oily salad dressings, saturated fats, etc.
what to eat on keto diet

If briefly, then...

Try to remember that keto is princeps adipem diet with moderate protein and very low carb. Your nutrient balance on a ketogenic (keto) diet should be about 70% fat, 25% protein and 5% from carbs.

Usually about 20-30 grams of carbs (NET) will be required for daily diet. But the less you consume the carbs and the lower your level of glucose in the blood, the better the overall result. If you are following a ketogenic (keto) diet for weight loss, it is necessary to track both the total number of carbs and NET carbs.
Protein you need to consume in the required quantity. Adding to the caloric content derived from fat during the day.

You may wonder: "What is the NET (clean) carbs?" — It's easy! Net (net) carbs are the difference between the total amount of carbohydrates and fiber. In order to determine how many of net (NET) of carbohydrate contained in the product must be subtracted from total carbs fiber. It is recommended to keep the total amount of carbohydrate to 35 grams, and net (NET) carbohydrates — 25 grams (preferably up to 20 grams).

Vegetables on a Ketogenic (Keto) Diet

Dark green and leafy is always the best choice for vegetables. Most of your meals should contain protein, vegetables and fat. For example, chicken breast baked in olive oil, with broccoli and cheese. Steak, complemented by butter, with a side dish of spinach sautéed in olive oil.

If you still don't understand, what is the net (NET) carbs, don't worry! Let's look at the example in more detail. Let's say you want to eat some broccoli (1 Cup):

  • The total amount of carbohydrate in 1 Cup broccoli — 6 grams
  • Also, in one Cup of broccoli contains 2 grams of fiber
  • Thus, we need to subtract from 6 grams (total carbohydrate), 2 grams (fiber)
  • This will give us 4 grams of pure (NET) carbs

How to start Keto Diet

Keto (ketone or ketogenic) diet is princeps adipem low-carb diet, in which carbohydrates are cut to 20 grams per day when consuming moderate amounts of protein and the caloric content of main accounts for the fats.

Getting started is simple — you need to immerse yourself in the subject. It is important to review your inventory in the kitchen and add new ingredients that will help you to maintain the necessary levels of fat to the diet did not simply become low-carb.

Also, every month we do a newsletter for new materials and recipes for the ketogenic (keto) diet. Sign up to keep motivation and inspiration on the path to success and diversify your diet!

How to enter Ketosis?

Log in to ketosis fairly easy, but the abundance of information can make it very difficult and confusing. Below is a list of actions that need to be executed, compiled in order of importance:

the restriction of carbohydrates
  1. Restrict carbohydrates. Most people focus only on the limitation of "pure" (NET) carbs. If you want to achieve outstanding results — limit all carbs. Try to stick to consumption of less than 20g of net carbohydrates and no more than 35g of carbs ONLY.
  2. Reduce protein intake. Many people came to keto after the Atkins diet and not limit yourself to protein. Excess protein leads to a decrease in ketosis. Ideally, for weight loss you need to eat 0.6 — 0.8 g per pound dry weight.
  3. Stop worrying about the amount of fat. Fat is the primary source of energy on keto, so make sure supply them to the body in abundance. You will lose weight on keto without starvation.
  4. Drink water. Try to drink at least 2 litres of water a day. Make sure you drink enough water throughout the day. This not only helps to regulate many vital processes, but also reduces the feeling of hunger.
  5. Refrain from snacking. Weight loss is better when there are bursts of insulin throughout the day. Empty snacking can lead to slowing or complete stop of weight loss.
  6. Start starvation. Fasting can be a powerful tool to increase the level of ketones during the day. There are many different options for use of hunger.
  7. Embed ' sport. It is known that physical exercise enhance health. If you want to get the most out of your keto diet, add 20-30 minutes of exercise a day. Even simple walking will help to regulate weight loss and blood sugar levels.
  8. Take your supplements. This is usually not required, but some add-ons can help improve your score.

Note: Always remember to check the ingredients on the label. Very often you can find hidden carbs in foods that seem suitable for Keto.

Optimal Ketosis and macros

There are many tricks, gimmicks and tricks to achieve ketosis, but I don't suadeo you to use them. The optimum entrance to the ketosis can be achieved diet (i.e. the food that we eat). You don't need a magic pill in order to be in ketose and begin to burn fat. Be strict to his diet, stay alert and start recording what you eat (to be sure that your body gets the right amount of fat, protein and carbohydrates).

How to understand that you are in ketose?

You can understand that you are in ketose by using the definition of ketones in the blood or urine with special test strips, although it's not worth it. Test strips to measure ketones in the urine, considered to be pretty inaccurate (they're more the answer to the question "I'm in ketose?"), and the most accurate strips for measuring ketones in the blood are quite expensive (about 5$/PCs).

Instead, you can use a short list of "symptoms" which indicate you that you are on the right track:

state when keto diet
  • Frequent urination. Keto is a natural diuretic, so the toilet you will walk often. Acetoacetate, a ketone body is also excreted in urine, which will lead to more frequent trips to the toilet for the beginners.
  • Dry mouth. Frequent urination leading to dry mouth and increased thirst. Make sure you drink plenty of water and replenish your electrolytes (salt, potassium, magnesium).
  • Breath. Acetone — a ketone body, which is partially excreted via the breath. He could sharply smell like overripe fruit or liquid for removal of varnish. It is temporary and usually goes away.
  • Reducing hunger and Increasing energy. Usually, after the "Keto Flu" has passed, you experience less hunger and "clean" and loaded a mental state.
25.12.2018