Surely you already have heard about the low-carbohydrate diet with a high fat content, which is very popular among actors and models. This diet is nutritious, but it allows you to burn fat for energy. For this reason, weight loss it takes almost no effort. That represents the keto genetic diet?
What is the keto-diet for weight loss
The word "keto genes" comes from the word ketosis – a state, when the body breaks down fat molecules to provide energy. This state is achieved with low consumption of carbohydrates and more than usual consumption of fat. In the normal state the change of the substances in the body is produced through glycolysis, when the energy of the burning of carbohydrates. When the body is in a mode of burning of carbohydrates, is used for energy and does not affect the reserves of fat. During ketosis our body is configured in the burning of fat, and this helps us to lose weight.
There are several types of keto-diet:
- Standard keto genetic diet is a diet low in carbohydrates with a moderate protein content and a high content of fat. Usually, it consists of 75% fat, 20% protein and 5% carbohydrate.
- Cyclic keto genetic diet with this type of keto-diet are permitted the days with the consumption of carbohydrates. For example, 5 days keto-diet, followed by 2 days of feeding with carbohydrates.
- Targeted ketogenic diet, this diet allows you to consume carbohydrates during exercise.
- High protein keto genetic diet is similar to the standard keto-diet, but include more of proteins. The relationship, as a general rule, is 60% fat, 35% protein and 5 % carbohydrate.
The essence of the keto-diet and its benefits
The keto-diet has many advantages:
Slimming
The body uses its own fat reserves as the main source of energy and burning, to maintain the level of energy.
The level of sugar in the blood
Studies show that keto-diet more effectively reduces the symptoms of diabetes, that diets that restrict the consumption of calories. Since in this type of diet you consume a certain type of product, levels of blood sugar naturally is reduced.
Mental, the concentration of
The consumption of a small amount of carbohydrates reduces the jumps in the level of sugar in the blood, which leads to a better concentration. In addition, many go on to keto-diet-not because they want to lose weight and to improve mental ability and concentration.
The increased levels of energy
The molecule of fat is much more energy-rich compounds to glucose-based. This allows you to feel energized throughout the day.
Normalizes the sensation of hunger
Fats best that provide a feeling of fullness, thanks to the signal of hunger for a long time is not received. We are not like hunger, and once more we do not eat and do not snack.
The cholesterol and the blood pressure
Keto-diet helps to prevent the formation of arterial plaques, which influences the level of cholesterol in the body. This normalizes the blood pressure and heart rate.
Insulin resistance
If not the control, the insulin produced by the body, which can lead to type 2 diabetes. Ketogenic diet helps to reduce the level of insulin in the body to healthy levels.
Keto-diet: where to start
Although keto-diet it is safe for healthy people, ketosis requires a while to get used to it. In the first time, you may experience some side effects, known as "keto flu", which pass through several days. Initially, you may feel some tiredness, sluggishness, headaches and gastrointestinal problems. For sveti to a minimum side effects, the first few weeks of stick to food with low carbohydrate content, to teach your body to burn more fat, before it eliminates carbohydrates. Also the addition of the salt and of the supplementation with minerals (1000 mg of potassium and 300 mg of magnesium can reduce the risk of side effects.
The positive side of keto-diet:
- You don't have to worry about calorie restriction. Thinning occurs, since the body regulates the appetite and reduces dependence on sugar and processed foods. For this reason, limit the number of calories in the first two weeks is not recommended.
- The eating plan when keto-diet consists of three balanced, healthy food intake with enough fiber, protein, which provide a feeling of satiety.
- Another advantage is that, the keto-diet is not lose muscle mass, unlike all of the diets based on carbohydrates, where the thinning occurs at the expense of the loss, as the fat and muscles.
Keto-diet often leads to a significant loss of water in the initial phase. This is because carbohydrates are converted to glycogen, which is stored in the form of water in the muscles and liver. When you spend your reserves of glycogen, the body eliminates all of the water. This plays an important role in the lose weight in the first few weeks of ketosis. Although in the beginning it produces a rapid weight loss, the body also restores water weight, which causes weight loss, reduction of inflammation, thanks to the fact that the clothing begins to sit up.
The products that allow when keto-diet
- Meat: beef, lamb, turkey, pork, beef, chicken
- Fish: salmon, trout, catfish, sardine, mackerel, tuna and other
- The eggs
- The 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 butter, flaxseed oil.
Banned products in the keto-diet
- Sweet products: sweets, soft drinks, cakes, pies, ice cream, candy, cookies
- The grains of cereals and starch of wheat flour products, 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, turnips
- Some condiments, and sauces: they often contain sugar and healthy fats
- Foods with low fat content: they are, generally, recycled and contain a lot of carbohydrates
- Alcohol: many alcoholic beverages contain carbohydrates, which can interfere with ketosis.
The menu keto-diet week
Monday
- Breakfast: eggs with bacon and tomato
- Lunch: salad with chicken, feta cheese and olive oil
- Dinner: salmon with asparagus, cooked with butter
Tuesday
- Breakfast: omelette of eggs, tomatoes, basil and cheese
- Lunch: a cocktail of milk, butter, cocoa powder and stevia
- Dinner: meatballs, cheese and vegetables
Wednesday
- Breakfast: keto of genes of the cup: coconut milk or cream of milk (60 ml), 180 ml of water or almond milk, strawberries, 1 tablespoon of coconut oil and the vanilla extract.
- Lunch: salad of prawns, avocado with olive oil
- Dinner: pork chops with parmesan cheese, broccoli, and lettuce
Thursday
- Breakfast: scrambled eggs with avocado, peppers, onions and spices
- Lunch: a handful of nuts, stalks of celery with avocado and tomato
- Dinner: chicken with pesto sauce and cheese, vegetables
Friday
- Breakfast: yogurt without sugar with the butter, the cocoa powder
- Lunch: fried a piece of meat with vegetables
- Dinner: sandwich without bread, bacon, eggs and cheese
Saturday
- Breakfast: scrambled eggs with ham, cheese and vegetables
- Lunch: slices of ham and cheese and nuts
- Dinner: white fish, eggs with spinach, cooked in coconut oil
The resurrection
- Breakfast: fried eggs with bacon and mushrooms
- Lunch: steak with cheese, avocado and other vegetables
- Dinner: steak with eggs and salad
It is enough that a person is difficult to enter the state of ketosis. It is important that the mathematical precision. More often "experimenters" consume about 100 grams of carbohydrates in place of the accustomed standards of the 20% to 30 g, and the excess of protein. This low-carb food system can slow down the process of weight loss.