Keto diet for beginners. With what is a diet to start?

Keto diet, or ketogenic diet is a diet that includes the consumption of foods with low carbohydrate content and a high content of fat, in consequence of which a rapid decrease of the body weight. This diet has many advantages in the use for the health, which has more than fifty studies.

Products for Keto diet

In the conditions of the Keto diet, since the intake of carbs on the Keto diet comes in small doses, decreases the level of the hormone Insulin and increase the kontrinsuljarnye hormones. Under their influence the body to produce energy starts to actively to the removal of fat reserves, with the formation of large amounts of ketone bodies.

Keto diet promotes rapid weight loss, there are also other advantages of the use of such a diet: reducing the sensations of Hunger and the improvement of "life energy". The ketogenic diet makes us more energetic and focused. When the body ketones are produced, he is in a metabolic state called "ketosis". The fastest way to reach ketosis — starving, to have nothing — but no one can withstand long fasting. However, knowledgeable Keto diet you can adhere to long enough to support your body in a state of ketosis.

For most people Keto diet is safe. But in some situations it is contraindicated in the following diseases and conditions:

  • Diabetes mellitus type 1
  • Pregnancy and lactation
  • Pancreatitis
  • Liver failure
  • Kidney failure
  • Primary Carnitine-Chard
  • Chard of enzymes carnitine-Palmitoyl transferase, carnitine, Translate, pyruvate
  • Porphyria
  • Chronic Gastro-Intestinal Tract

What you can on the ketogenic diet?

The most important thing for the achievement of the ketosis — avoid large amounts of carbohydrates. Supports the absorption of carbohydrates of less than 50g/day, preferably less than 20g/day. The fewer carbohydrates you consume, the faster ketosis achieved and, as a consequence, the reduction of body weight. First of all, can help to count the number of carbohydrates. But if you of our recommended products and recipes, you will remain in ketosis without counting the effort.

What should be avoided?

What exactly should be avoided, Keto-diet, as these carbohydrate food that a lot of sugar and starch, such as bread, pasta, rice and potatoes.

Skewers with salmon

To avoid particularly important in the case of the Keto diet completely sugary and processed foods (crackers, Chips, etc.). Foods contain a lot of fat and. moderately high in protein because the excess protein will be more quickly converted to glucose in the body. For the maintenance of ketosis the body has about 5% of energy from carbohydrates, 15 to 25% Protein and 75% fat.

What you can drink on a Keto diet?

Water-the right drink, coffee and tea also. Better sweeteners to use, especially sugar.

How Low-Carb on a Keto diet?

The fewer carbohydrates you consume, the higher the effectiveness of the diet appetite suppressants weight loss and control of type 2 Diabetes is. Keto diet is a strict Low-Carb diet contains less than 20 grams of carbohydrates per day, and it therefore has a high efficiency. The following are three possible examples of how the appearance of a Low-Carb food can, depending on how many carbs you plan to eat in day.

Keto diet turns your body into a machine for burning fat. Process of weight loss accelerates due to the reduction in the level of insulin in the blood — the hormone of the accumulation of subcutaneous fat. More than 30 scientific studies show that the ketogenic diet leads to a more effective weight loss compared to other types of diets.

Loss of appetite

Keto diet improves the control over the appetite. Feeling of hunger decreased drastically, by way of scientific research. Keto diet allowed without special difficulties, there is less food and body weight to reduce. On a Keto diet, many people eat only twice a day (with the omission of Breakfast), and some even reduce the number of meals to once per day without discomfort for themselves. Therefore, an additional Bonus is the Keto diet can function, saving you time and money because of the lack of frequent snacking throughout the day.

Energy and intellectual abilities

Some people use ketogenic diet specifically to help improve mental performance. In animal studies, the data have been detected, according to which the state of ketosis when fasting there are advantages of use such as resistance to Stress, injuries and illnesses. It was suggested that the Declaration of transfer in favour of: the mammals, which adapted successfully to survive for long periods of time without food, to the optimal functioning of the brain, exactly in the condition of ketosis. The ketogenic diet leads to an improvement in concentration and mental clarity.

Keto-Oladi

Keto diet can reduce an improvement in the digestion, gas and bloating, reduce cramping and pain in the abdomen, to get rid of the symptoms of irritable bowel syndrome. For some people, it always is the reasonable use of the diet, and on the development of this effect lasts only a few days.

Increase physical energy

Ketogenic diet increase physical endurance, open access to a large amount of energy from the fat Depot. Reserves of glucose in the body, the burn in the liver and muscles as glycogen, is only a couple of hours of intense training, while in fat deposits enough energy to the body to feed weeks.

Therapy of the symptoms of epilepsy

Originally, this Power System was developed for people with epilepsy (primarily for children with resistance to therapy), and studies have shown that the frequency of attacks on such a diet is less and less. Probably, it is related to the ability of ketone bodies lesions under the excitation in the brain. Traditionally, therapy has been notably for children, but in the last few years with success for adults. In addition, the ketogenic diet for Alzheimer's, Parkinson's, autism spectrum disorders, amyotrophic lateral sclerosis, showed well.

How fast in ketosis on a Keto diet?

Here are the seven most important things for the entrance into the state of ketosis, ranked from important to less important:

  1. Limit the carbohydrate intake to 20 grams per day or less: follow a strict diet with Low Carb. To limit this fiber is not necessary, it may be useful for ketosis.
  2. Limit the protein to a moderate amount. Keto diet is not a Protein diet. This is due to the fact that excess protein is converted in the body into glucose. You go after consuming about 1.5 grams of protein per day per kilogram of your weight (about 100 grams of protein per day if you weigh 70 kilograms). A common mistake that people arrange themselves in ketosis, eating too much Protein. Our Keto recipes designed for your required amount of Protein.
  3. Cheese wrapped in bacon
  4. Consume enough fat. Keto diet is a diet high in fat. There is a difference between the Keto diet and starvation diet that leads to ketosis: diet easier for you to hold for a longer period of time. During prolonged fasting we fatigue and Hunger feel can to preserve during the ketogenic diet is more stable and enables us to have a good health. If on the background of the Keto diet behind you, the feeling of Hunger, you should add more fat in the diet (e.g., more oil). Our Keto recipes developed fat in the necessary quantities.
  5. Avoid snacking, if you do not feel a strong Hunger. If you eat more often than necessary, just for the fun of it and because for some, this leads to a reduction of ketosis and slow the reduction of body weight. But snacking is normal, if you experience Hunger.
  6. If necessary, you can add interval to starve to death. For example, the conveyor belt Hack Breakfast and eat only for the eight-hour window, fasting during the other sixteen hours (scheme 16:8). It is very effective for the increase in the level of ketones, as well as for the acceleration of weight loss and control of type 2 Diabetes mellitus.
  7. Add exercises — the to add any type of physical activity can significantly increase the level of ketones in the body. The exercises also help to accelerate weight loss and control of diabetes improve the 2 types.
  8. Sleep enough, reduce the number of hours and stress level. Most people need at least 7 hours of sleep per night. Recognizable lack of sleep can make it difficult to and compliance with the Keto diet because of its effects on eating behavior, reduce self-control and make supple the unnecessary temptations of excess food.

Conclusion: in order to be in ketosis, it is necessary to limit consumption of carbohydrates to a low level, preferably below 20 grams per day

Breakfast

Practical recommendations for the Keto diet

Breakfast

With what reasons foods it is worth to start your day? If you like scrambled eggs with bacon is a very suitable option. If not, then there is a Keto Breakfast, which contain no eggs. You said that "Breakfast is the most important meal of the day"? It is a common misconception, but it is still a myth. If you Wake up not hungry, no fear, conveyor belt, Hack Breakfast or just a Cup of coffee or tea. Reducing the sense of hunger are characteristically eaten for the Keto diet, so no worry about the consumption of a meal. If you are hungry after waking up, but for a limited time, there are many delicious, hearty and quick preparation of Keto Breakfast.

Gösta lunch and dinner

And what is there to Gösta lunch or dinner? The daily planning of the meals can be easy. The meat of animals and poultry or fish with salad or with melted Butter, cheese, and tasty sauce. We have hundreds of variations of delicious Keto meals.

Although for a long time, the idea of the restriction of fats in the diet, which shows modern research, that Low can be a Carb and ketogenic diet also effective prevailed. Like a diet with a reduced fat content. Fats in products that carry a better saturation, and the wonderful taste of food. As always, the fat in the food? What are fats: use vegetable oil or Butter? And how much fat need, to consume every day? Tip: if you diet constantly feel hungry on Keto, you eat more fat. Here is how you add fats.

Bread

One of the most common foods that people do not apply due to ketogenic diet, it is bread. However, there are many types of good bread with a low content of carbohydrates.

Bread

Meal outside of the house

How to Keto diet outside of the house: on the Buffet, at a Party or in Restaurants? Avoid the use of starch products (bread, rice, pasta) and you ask in addition, fat portion, for example, contained olive oil or Butter.

You trust not refined products, "Low-Carb"

Do not trust a creative marketing in relation to specific products "Low-Carb". Remember that an effective Keto diet does not include refined and processed products. Unfortunately, the crazy spread of the leading advertising, promoting really unhealthy carbohydrate food in the guise of the products "Low-Carb".

Possible Side Effects Keto Diet

Keto-Flu

Most people experience the symptoms of "Keto-flu". Here is a list of what you can feel - to a greater or lesser extent, Standard is a diet for a couple of days after the Start of Keto:

  • Headache
  • Fatigue
  • Dizziness
  • Slight nausea
  • Distributed Attention
  • Lack Of Motivation
  • Irritability
Keto-Flu

Symptoms generally disappear within a week, if your body adapts to the extraction of energy from fats. The reason for the "Keto-flu" is not exactly known. There are assumptions that these symptoms are associated with dehydration, against the background of increased formation and excretion of ketone bodies. Also among the possible causes of the immunological reaction and the change in the intestinal microbiota name. In General, symptoms of "Keto-flu" affect humans whose diet was relatively "unhealthy" (in particular, higher contained a lot of carbohydrates). You can reduce and even eliminate these symptoms to ensure that you get sufficient amounts of fluid and salt. A simple way to do this — drink a Cup of broth 1-2 times a day.

On how much my weight drops to a Keto diet?

The results are very different. Most people lose 1-2 kg in the first week. Basically a liquid, it out. After that, people lose an average of about 0.5 kg weight loss per week. But deviations are possible, depending on the age, sex and condition of the body. To slow down, depending on the approach of the Body Mass index of a "normal" weight loss. You have to understand that for each in the context of the "normal" BMI weight, which depends on the growth. Not need to make an effort, run the media or "public opinion", focus on your well-being and self-esteem.

How can I keep track of the consumption of carbohydrates?

If you like our menu, per day, you can consume up to 20 grams of carbohydrates without the need to count them. The use of our reference products will help you a rough estimate of how many carbs you consume per day.