The keto diet for beginners. Where do you start a diet?

The keto diet, or ketogenic diet, it is a way of eating that includes the use of foods that are low in carbohydrate content and high fat content, which decreased more rapidly than the mass of the body. This is a diet that has a lot of benefits for your health, it has been shown on more than fifty studies.

Products for the keto diet

In terms of a keto-diet, as the consumption of the carbs on the keto-diet, it occurs at low doses, and decrease in the levels of the hormone insulin and raise the levels of kontrinsuljarnye of the hormone. Under the influence of a body for energy, it begins to be actively engaged in breaking down the fat stores, with the formation of a large number of ketone bodies.

The keto-diet, contribute to the rapid decrease of the weight of the body, and when you do that, there are many other advantages of this diet: it reduces the feeling of hunger and an increase in "life force energy". The ketogenic diet becomes the more energy and focus. When the body produces ketones, it makes the metabolic state called "ketosis". The easiest way to get to ketosis, and to be hungry, do not eat at all — but no-one can resist the hunger for a long time. However, the competent, the keto-diet, you can accomplish enough time with keeping your body in a state of ketosis.

For the majority of the people in the keto-diet it is safe. However, in some cases, it is contraindicated in the following diseases and conditions:

  • Type 1 Diabetes
  • Pregnancy and breast-feeding
  • Pancreatitis
  • Liver failure
  • Kidney failure
  • The deficit in primary carnitine
  • A deficiency of the enzyme carnitine palmitoyltransferase, carnitine, translate, pyruvate kinase deficiency
  • Porphyria
  • The chronicles of the gi tract.

What can you eat on the ketogenic diet?

The most important thing for you to achieve ketosis — avoid eating large amounts of carbohydrates. You should keep your carbohydrate intake to less than 50g a day, is the best — it is less than 20 g/day. The less carbs you eat, the more quickly this is achieved ketosis, and, as a result of the reduction of the mass of the body. First, it can help you count carbohydrates. But if you are following our suggested products and recipes, you'll be able to keep up-to-ketosis does not matter in the count.

What should be avoided?

What exactly is to be prevented, the keto-diet, that is why it is the carbohydrates in foods that contain a lot of pasta and starches: bread, pasta, rice and potatoes.

Skewers of salmon

It is extremely important that when the keto-diet, completely avoiding sweets and processed foods (cookies, chips, and "t". on p.). The food should contain a lot of fat and a moderately high content of protein, as well as the excess protein will be the quickest to turn into glucose in the body. To maintain ketosis the body should be about 5% of the total energy from carbohydrates, 15-25% protein and 75% fat.

What are you drinking on the keto diet?

Water — the ideal drink, coffee and tea, as well. It is best not to use a sweetener, especially with the new one.

The low-carb, it's a keto diet?

The fewer carbs you consume, the greater will be the efficiency of the power supply to suppress the appetite, reduce body weight and to control type-2 diabetes. The keto-diet is very strict low-carb diet that contains less than 20 grams of carbs a day, and that's why it has a high efficiency. Below, we show three possible examples of how this can be the appearance of a low-carbohydrate food, as a function of the amount of carbohydrate you plan to eat during the day.

The keto-diet influence your body into a fat burning machine. In the process of losing weight, at an accelerated pace, due to the decrease in the level of insulin in the blood, the hormone of fat storage under the skin. More than 30 scientific studies have shown that the ketogenic diet will result in more weight-loss efficiently in comparison with other types of diets.

A decrease appetite

The keto-diet can improve the control of your appetite. The feeling of hunger decreases substantially, which is confirmed by scientific studies. The keto diet, without the greatest difficulty to eat less, and to reduce the weight of the body. The keto-diet, for many is enough, there are only two times a day (with a pass-through to the breakfast the next morning), and it will also reduce the number of meals to one per day, with no discomfort to you. Therefore, an additional advantage of the keto-diet can be a triggering time and money due to lack of frequent snacks throughout the day.

The strength and the intellectual capacity

Some people use ketogenyi diet that is specifically to improve the mental well-being. Studies in animals have been demonstrated by the data, according to the state of ketosis, when the famine gives you advantages such as resistance to stress, injury, and disease. He was asked the reason for this in mammals, who have made a living for a long periods of time without food, and they for the optimal functioning of the brain, it is capable of ketosis. The Ketogenic diet, resulting in better concentration and clarity of mind.

The Keto-Oladi

The keto-diet could lead to more, and to improve digestion, reduce gas and bloating, reduce the spasm and pain of the stomach, and relieving the symptoms of irritable bowel syndrome. For some people, it makes it all the more significant with the use of the diet, and for this purpose it only takes a couple of days.

The increase in the physical strength

Ketogenyi diet, increase physical strength, and their access to a large amount of energy from fat deposits. The stock of glucose in the body, which is stored in the liver and muscle in form of glycogen, 'burned', with only a couple of hours of intensive training, while the fat deposits, enough energy to run your body for weeks.

The therapy of the symptoms of epilepsy

Initially, the power system in general has been developed for people with epilepsy (especially children's resistance to treatment), and studies have shown that the frequency of the attacks and this diet makes them smaller. This is most likely related to the ability of ketone tel overwhelm the focus of excitation in the brain. Traditionally, it is a therapy used primarily for children, but in the last couple of years, and with success, it has become one to be applied in relation to the adult. In addition to that, if you showed a ketogenic diet on Alzheimer's disease, Parkinson's disease, disorders of the autistic spectrum, on the side, Amyotteroticheskom the multiple sclerosis (ms).

How to get into ketosis on the keto diet?

Here are seven of the most important things to log are in a state of ketosis, which is classed one of the most important to the least important:

  1. Limit your consumption of carbohydrates to 20 grams per day, or adhere to a strict diet of low carbs. When you do this, the fiber limit is not required, it may be useful for ketosis.
  2. The limit of a protein to a moderate amount. The keto-diet is not a diet that is rich in protein. This is due to the fact that an excess of protein in the body to be led into glucose. Try to maintain an intake of about 1.5 grams of protein per day per kilo of its weight (about 100 grams of protein per day if you weigh 70 pounds). One of the common mistakes, affect the people the rely on for you to ketosis, it is eating a lot of protein. Our keto-recipes, developed in accordance with the necessary amounts of protein.
  3. Cheese and bacon
  4. To consume " plenty of fat. The keto-diet it is a diet with a high fat content. There is a difference between the keto-diet, and the fast, which also leads to ketosis: the diet is easy to adhere to, and for a long time. While the famine is prolonged, we can feel the fatigue and the hunger, while on the ketogenic diet it is more durable and allows you to maintain your well-being. In the midst of a keto-diet, you are chasing the feeling of hunger, it is well worth it to add more fat to the food (for example, over oil). Our keto-income, developed, containing the required proportions of body fat.
  5. Avoid if you enjoyit, when you do not feel strong hunger. If you eat more than is necessary, just for the fun of it, and, therefore, the running around you have what you eat, it will lead to a reduction of ketosis and slows down the loss of mass of the body. But the snacks are the usual, when you're not hungry.
  6. If you need to, you can add in the range of starvation. For example, to skip the breakfast and eat at maintenance for the eight-hour window, fasting the rest of the sixteen hours (figure 16:8). It is a very effective way to increase the level of ketones, and also to speed up your weight loss and control of type 2 diabetes.
  7. Add exercise — adding any kind of physical activity, it can significantly increase the level of ketones in the body. The exercise will also help to speed up weight reduction, and to improve the control of type 2 diabetes.
  8. Get enough sleep the number of hours and reduce your stress level. For the majority of people need at least 7 hours of sleep a night. A lack of sleep can make it difficult to comply with the keto diet, due to its influence on eating behavior, reduce self-control, and to make it soft, the temptations, and eliminate the need for excess food.

Conclusion: in order to get into ketosis, you must restrict your consumption of carbs to a low level, preferably below about 20 grams per day

Breakfast and lunch

The practices that are recommended for the keto diet

Breakfast and lunch

What kind of food it is worth it to start your day? If you like your eggs, scrambled, with bacon is just fine. If you don't, there's a keto breakfast, and that usually does not contain eggs. You say that "breakfast is the most important meal for the day"? It is a common misconception, but it is still a myth. If you wake up, you're not hungry, don't be afraid to skip breakfast or just grab a cup of coffee or tea. Reduce the feeling of hunger that is typical of a keto diet, so you don't have to worry about the passage of any food. If you are hungry after you wake up, but it's limited in time, there is a wide variety of delicious, satisfying, and quick, for the preparation of the keto-wi-fi access.

Breakfast, lunch and dinner

And what is there to eat? Daily meal planning can make it easy. The flesh of animals and birds, or fish with a salad or vegetables with butter, cheese and a delicious marinara sauce. There are all kinds of options, and delicious keto food.

While a lot of time at the end of the idea of the restriction of fat in the diet, modern studies show that low-carbohydrate and ketogenic diet may also be effective. How to diet with restriction of fats. The fat found in food contributes to a better saturation, and it makes the taste of the food is excellent. How do I put it back on the fats in the food? What is the fats, use vegetable or butter? And how much fat you need to consume each day? Tip: if you ever feel the hunger of a keto diet to eat more fat. Here is how you can add the body fat.

The bread

One of the most common products that people don't use it because of a ketogenic diet is the loaf of bread. However, there are lots of kinds of good bread with a low content of carbohydrates.

The bread

Meal is away from home

How to adhere to the keto-diet-out-of-home: at breakfast, at home or in a restaurant? Avoid cereal products (bread, rice, pasta) and you have a powerful serving of fat, such as olive oil, or butter.

Do not rely on refined product with a low content of carbohydrates"

It's not worth trusting in creative marketing in relation to product specialty: low-carbohydrate". Keep in mind that the keto-diet does not include refined and processed and processed foods. Unfortunately, disseminated false and misleading advertising, which is, in fact, it advertises junk carbohydrate food, and under the pretence of products in the low-carbohydrate".

The possible side-effects of the keto diet

The keto-flu

The majority of people experience symptoms of "keto-flu". Here's a list of what you may feel, to a greater or lesser degree, a few days after the start of the keto diet:

  • The pain in his head
  • The onset of fatigue
  • Dizzy
  • Slight nausea
  • The dispersion of attention
  • A lack of motivation
  • Irritability
The keto-flu

The symptoms usually go away within a week's time, when your body adjusts to getting energy from fat. The ratio of the keto-flu", just the unknown. There is an assumption that these events are all related to dehydration in the middle of enhancing the education and the allocation of ketone bodies. Also, some of the possible causes named for an immune response, and altering the intestinal microbiota. Generally, the manifestation of the "keto-flu", affects the people in whose power he was relatively "healthy" (in particular, it contained a lot of high-carbohydrates). You can reduce and even eliminate the symptoms, to make sure that you are getting a sufficient amount of oxygen in the liquid and salt to taste. A simple way to do this is to drink a cup of broth to meat 1 to 2 times a day.

In as much as it will decrease my weight on the keto diet?

The results can be very different. Most people will lose 1-2 kg in the first week. Basically, it lets the oxygen in the liquid. After that, all the people are, on average, lose about 0.5 kg of weight per week. But there may be variations depending on the age, sex and condition of the body. As you approach the body mass index to "normal", then the weight loss slows down. It is to be understood that, for each and every one within the "normal" BMI is their weight, which depends on the growth. Don't need to strive for, which is transmitted by the popular MEDIA or "public opinion", you think to your well-being and of the self.

How do I keep track of the consumption of carbohydrates?

If you are in the menus, and in a day, you'll consume up to 20 grams of carbs without having to count. Use our product guide to help you estimate how much carbs do you consume in a day.