You have probably already heard about a low carbohydrate diet with high fat content, which is very popular among actors and models. Such a diet is quite nutritious, but it allows you to burn fat for energy. For this reason, the weight loss almost effortless. What is keto genic diet?
What is keto diet for weight loss
The word "keto genic" comes from the word ketosis – a condition in which 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 metabolism in the body occurs via glycolysis, for energy if carbohydrates are burned. When the body is burning carbs, it uses them for energy and does not affect the reserves of fat. During ketosis our body is on fat burning and it helps us to lose weight.
There are several types of keto diets:
- Standard keto genic diet is a low carbohydrate diet with a moderate protein and high fat. Usually consist of 75% fat, 20% protein and 5% carbs.
- Cyclical keto genic diet with this type of keto diet allowed days with the consumption of carbohydrates. For example, 5 days keto diet are 2 day supply with carbohydrates.
- Targeted ketogenic diet - this diet allows you to consume carbohydrates during exercise.
- High protein keto genic diet - it is similar to a standard keto diet, but include more of proteins. The ratio generally is 60 % fat, 35% protein and 5% carbs.
The essence of the keto diet and its benefits
The keto diet has many benefits:
Slimming
The body uses its own fat stores as the primary energy source and burns them to maintain the energy level.
The level of sugar in the blood
Studies show that the keto diet is more effectively reduces the symptoms of diabetes than diets that limit your calorie intake. Because this type of diet you consume certain type of foods, the blood sugar level naturally decreases.
Mental concentration
Consumption of small amounts of carbohydrates, reduces spikes in blood sugar levels, which leads to better concentration. Moreover, many people are switching to keto diet not because I want to lose weight, and to improve mental abilities and concentration.
Increase energy levels
A molecule of fat is much richer in energy than compounds based on glucose. This allows you to feel energetic throughout the day.
It normalizes hunger
Fats provide better satiety, so that the hunger signal is not received for a long time. We feel not so hungry and don't eat or snack.
Cholesterol and blood pressure
Keto diet helps prevent the formation of arterial plaques that affect the level of cholesterol in the body. It also normalizes blood pressure and heart rate.
Insulin resistance
If it is not controlled, the insulin produced by the body, can lead to diabetes type 2 diabetes. The ketogenic diet helps people to reduce the level of insulin in the body to a healthy level.
Keto diet: what to start with
Although keto diet safe for healthy people, ketosis requires some time to get used to it. At first you may experience some side effects known as "keto flu", which take place in a few days. At first you may feel some fatigue, confusion, headaches and gastrointestinal problems. In order to minimize the side effects the first couple of weeks stick to food with low carb diet to teach your body to burn more fat before you remove the carbs. Add salt and minerals supplements (1,000 mg of potassium and 300 mg magnesium) may reduce the risk of side effects.
The positive side keto diet:
- You don't need to worry about limiting calories. Weight loss happens as the body regulates the appetite and reduces dependence on sugar and processed foods. For this reason, to restrict calories during the first two weeks is not recommended.
- Meal plan with keto diet provides three balanced healthy meals with plenty of fiber, protein, which provide a feeling of satiety.
- Another plus is that with keto diet, you don't lose muscle mass in contrast to diets based on carbohydrates, where the weight loss is due to fat loss and muscles.
Keto diet often leads to a significant loss of water in the initial phase. This is because carbohydrates are converted into glycogen, which is stored in the form of water in the muscles and liver. If you expend glycogen, the body gets rid of all the water. It plays a large role in initial weight loss in the first few weeks of ketosis. Although at first there is rapid weight loss, the body also relieve water weight, which leads to weight loss, reduce bloating, making clothes are starting fit better.
Products allowed for keto diet
- Meat: beef, lamb, Turkey, pork, veal, chicken
- Fish: salmon, trout, catfish, sardines, mackerel, tuna and other
- Eggs
- Avocado
- Berries: strawberries, blueberries, raspberries
- Vegetables: broccoli, cauliflower, asparagus, Brussels sprouts, cucumbers, and many others
- 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 oil, linseed oil.
Products banned in keto diet
- Sugary foods: fizzy drinks, pies, cakes, ice cream, candy, cookies
- Grass and starch products from wheat flour, rice, pasta, cereals (wheat, oats, corn, rye and barley).
- Fruits except berries
- Legumes: peas, beans, lentils, chickpeas
- Artificial sweeteners
- Roots and tubers: potatoes, carrots, parsnips
- Some seasonings and sauces: they often contain sugar and unhealthy fats
- Products with low fat content: they are typically processed and contain a lot of carbohydrates
- Alcohol: many alcoholic drinks contain carbohydrates that might prevent ketosis.
Menu keto diet for a week
Monday
- Breakfast: eggs with bacon and tomatoes
- Lunch: salad with chicken, feta cheese and olive oil
- Dinner: salmon with asparagus cooked in butter
Tuesday
- Breakfast: scrambled eggs, tomatoes, Basil and cheese
- Lunch: a cocktail of milk, peanut butter, cocoa powder and stevia
- Dinner: meatballs, cheese and vegetables
Environment
- Breakfast: keto genic cocktail: coconut milk or cream (60 ml), 180 ml of water or almond milk, strawberries, 1 tablespoon of coconut oil and vanilla extract.
- Lunch: shrimp salad, avocado with olive oil
- Dinner: pork chops with Parmesan cheese, broccoli and lettuce
Thursday
- Breakfast: omelette with avocado, peppers, onions and spices
- Lunch: handful of nuts, celery with avocado and tomatoes
- Dinner: chicken with pesto and cream cheese, vegetables
Friday
- Breakfast: yogurt with no sugar peanut butter, cocoa powder
- Lunch: roasted beef with vegetables
- Dinner: a sandwich without bread, bacon, eggs and cheese
Saturday
- Breakfast: omelette with ham, cheese and vegetables
- Lunch: slices of ham and cheese with nuts
- Dinner: white fish, eggs, spinach cooked in coconut oil
Sunday
- Breakfast: fried eggs with bacon and mushrooms
- Lunch: steak with cheese, avocado and other vegetables
- Dinner: steak with eggs and salad
A person is difficult to independently enter into a state of ketosis. Here an important mathematical precision. Most "experimenters" are used about 100 grams of carbohydrates is the proper norm in the amount of 20-30 t overeat and protein. This low-carb food system can inhibit the process of losing weight.