WHAT IS KETO DIET?
It can be simply defined as when you make your body fat in your body as the main source of energy instead of starch. This is a very popular diet for fast and effective fat loss meaning that your body needs to be a retroactive condition; you should eat fat and low protein foods, carbohydrates or anything else. The ratio should be about 80% fat and 20% protein.
Keto diet contains extremely low (no more than 30 grams per day) or almost zero carbohydrates over a long period of time, and a very high level of fat (as far as it can account for up to 65% of the acceptable daily intake of your macronutrients). The idea of this is that the body becomes the state of ketones. In this ketoacid situation, it is assumed that the body uses fats as energy, and studies say it’s exactly the same. Carbohydrate/glycogen liver and allow fat to break into fuel.
This is a guide for the first two days. After the ketogenic condition, the intake of protein should be increased to reduce the fat content, the ratio is about 65% fat, 30% protein and 5% carbohydrates. The protein is cultured to maintain muscle tissue. If the carbohydrate intake causes insulin to increase, which means that the pancreas releases insulin (helps to maintain glycogen, amino acids, and excess calories), common sense tells us that when we remove carbohydrates, insulin does not accumulate excess fat in calories. Ideal.
Now that your body has no carbohydrates as a source of energy, the body has to find a new source. The lubricant is great if you want to lose fat. The body grows over body fat and uses saturated carbohydrates instead of energy. This condition is called ketosis. This is the condition that you want your body to feel perfect if you want to keep your body fat in muscles.
WHAT KIND OF FOOD CAN YOU EAT ON KETO?
Since we are surrounded by fast-food restaurants and processed foods, it can be hard to avoid foods rich in carbohydrates, but good planning can help you.
Plan menus and snacks at least a week in advance so that you do not catch it in peace with high carb food options. It’s just good to choose. Immerse yourself in these lifestyles, find your favorite recipes and follow them.
Carbohydrates differ in different types of mollusks. For example, although shrimps and most crabs do not contain carbohydrates, other types of shells work.
Although these cancers still contain a ketogenic diet, it is important that these carbohydrates are taken into account within a narrow range.
In addition, fish consumption is often associated with the risk of illness and mental illness.
Try to consume at least two meals a week.
Low carb vegetables
Vegetables and other plants contain fibers that are not degraded or absorbed by the body as other carbohydrates.
Therefore, look at the number of their digestive (or pure) carbonates, which is the total fiber content of carbohydrates.
Most vegetables contain very few carbohydrates. But eating some of the “starch-based” vegetables such as potatoes, holes or beets can give more of all their carbs per day.
Pure urea for starchy vegetables is between g and 1 cup of raw spinach up to 8g per month of boiled beans.
Vegetables also contain antioxidants that help protect against free radicals that are unstable molecules that can cause cell damage.
In addition, low-quality vegetables such as calves, broccoli, and cauliflower are associated with a low risk of cancer and heart disease.
Low-calorie vegetarians are great substitutes for higher carb doses. For example, cauliflower can be used to grow rice or potatoes, “zoodle” can be a piston and spaghetti is a natural substitute for spaghetti.
One ounce (28 grams) of Cheddar cheese contains 1 gram of carbohydrates, 7 grams of protein and 20 percent of calcium RDI (20).
Cheese has saturated fatty acids but does not show an increased risk of heart disease. In fact, some studies have shown that cheese helps protect against heart disease.Cheese contains also conjugated linoleic acid, fatty fat and improved body composition. In addition, regular consumption of cheese can help reduce muscle loss and aging.
A twelve-day study of older adults showed that those who consumed 210 grams of ricotta a day increased muscle mass and muscular strength during the day.
3.5 ounces (100 grams), about half the average avocados, contains 9 grams of carbohydrates.
But 7 of them are fibers, so pure is only 2 grams.
Avocado is a high level of some vitamins and minerals, including potassium, an important mineral that many people do not need to get. In addition, higher potassium intake may facilitate the transition to a ketogenic diet.
Also avocados can help improve cholesterol and triglycerides.
In one study, people eating avocados had a “low” LDL cholesterol and triglyceride content of 22% and a “good” HDL cholesterol content of 11%.
If you consume ketogenic foods, your body’s ability to use energy stored in your energy will be improved. If your body can convert fat as fuel, it will decrease with a high carbohydrate meal. However, in your ketoacid setting your body has no choice but to use fats as fuel.
It contributes to the elimination of ketones
If you have ketoacidosis, your body does not require ketones and should be excreted in the urine as waste. This means that your urine is body fat. The best thing is that your body will no longer have to use basic energy in the future.
Suppose you consume the amount of protein and calories you have in your diet. If your body is keto, it moves to glucose instead of ketones. Since your body contains large amounts of fat, softening of proteins is not required to produce glucose in a process known in the art of gluconeogenesis. This means that protein is used in other body functions.
It reduces insulin levels
Lowering insulin levels in your system increases lipolysis and releases free glycerol. This is different when we eat a normal diet when the insulin level reaches its peak. High levels of insulin lipolysis prevent the use of fat in energy production. In addition, low insulin levels promote the release of hormones such as growth hormone.
Low Blood Pressure
A study in the Internal Medicine Archive has shown that ketogenic diets have exceeded the weight loss of fat by lowering blood pressure. Approximately half of 146 overweight patients had reduced blood pressure, compared to only 21% of drug users. And although there is a large drop in blood pressure due to its body weight, the results of this study have shown that these foods increase blood pressure even more favorably.
Increase the HDL level
High-density lipoprotein or HDL is called a good form of cholesterol. All this means it’s a protein type that eliminates bad cholesterol from your body. As a result, what your HDL is higher, the lower the risk of heart disease. And the best way to increase HDL is to eat healthy fats.
You feel fewer convulsions. You can survive a low-calorie diet and do not starve when eating a high carbohydrate meal.
Although the benefits of ketogenic diets is a little bit higher than the disadvantages, some health professionals point out that they have certain disadvantages, including:
Folding fatigue and foggy brain
If you have a ketogenic diet, you probably suffer from fatigue and mental confusion during the first few weeks of metabolic progression. But your body has more energy than it is used to make ketones as the main energy source. Fluctuations in blood glucose are unnecessary.
If you do not like it, edit it, maybe it’s not a big deal. But you (and the people around you) may notice that your breath smells like ripe apples because it is suitable for ketosis. This is due to the type of acetone that is excreted by breathing and urine. The odor tries to disperse from time to time and water can help.
Changing the lipid substance in the blood
This is a serious problem in people with diets due to fluctuations in fat due to a ketogenic diet. But food can focus on eating healthy fat instead of eggs, butter or bacon. Statistics show that changes in the lipid profile in the blood in some people reduce cholesterol while others are at the peak.
Relaxation of microwave deficiencies: inhibition of carbohydrates in ketogenetic foods may have shortcomings in trace elements. To avoid this, you should focus on high-quality multivitamins/mineral supplements twice a day. In addition, use fiber refinement to make sure the digestive process is healthy.
At the beginning of their meals, the weight of most of the body weight is lost. In this case, you will lose electrolytes, and this can lead to choices in the middle of the night when you get painfully out of bed. To prevent this, use enough magnesium, calcium, and potassium. If you have difficulty eating, do not worry. You can combine three tablets of calcium, magnesium, and potassium from Earth’s goals.
When blood ketone levels are activated, ketoacidosis may occur because the ketones are acidic. This means that my pH in the blood may fall, which may mean death. But that should not be a big problem unless you are a diabetic. Blood sugar levels are always under control and your body allows you to produce just a few ketones at a time. However, if you have diabetic blood glucose levels, you can reach 300-2000 mg/dl at normal levels of 80-120. When this occurs, there is little relationship between insulin and glucagon, which can stimulate ketoacidosis.
HOW MUCH WEIGHT CAN YOU LOSE IN A MONTH ON THE KETO DIET?
Everybody is different, which means that weight loss may vary depending on your situation at different speeds. For example, if you have too much excess weight loss, you will probably see a weight loss at the beginning. Loss of weight, if you get a lower body weight or you start with a smaller weight, may be slower.
If you have hormonal or metabolic problems, the procedure may be slower than expected. It’s alright. The key is to focus and focus on the health of these foods. Take care of this diet for what it is, not only diet but also lifestyle and metabolic change of your health.
Usually, this first week of baby weight loss is very fast, from a few nails to 10! The reason is that a large amount of water (without fat) is released for the first time, which greatly reduces carbohydrate consumption.
Although it is not fat loss, it is a sign that the body is working with ketosis: a method for burning fat.
Within a week or two weight loss occurs with a slower and steadier speed
This is also the time when you adjust them when your body burns fat from burned carbohydrates. This is also good because you really lose fat.
Average and certain losses here are about 1 to 2 pounds a week. Sometimes it’s something bigger or less.
Achieving weight gain and weight reduction will reduce weight gain. This is because the body weight is decreasing and the total amount of calories decreases daily. Therefore, even if you still have a calorie loss, it is a small difference.
You may have several weeks in which you seem to have lost nothing, and then you will continue for a week or two later and lose 3 to 4 pounds. The key is to continue and not to stop, just make sure you still on keto diet and give your body the time to adapt it.
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Also, I have more information about other diets, paleo, Mediterranean, vegetarian and weight watchers. Check Out my other post!
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