Keto diets are becoming increasingly popular in the circles of people that will monitor the health and well-being. The term "keto Genesis" describes the creation of a body of specialized organic substances — ketones, which act as a source of energy (except fatty acids), if the carbohydrate intake is reduced.
Thus, the ketogenic diet initially include high intake of proteins and fats and very low carbs. As a result, the body must use fat and ketone bodies for energy rather than glucose from carbohydrates.
The keto diet is becoming a major destination for enthusiasts of health and fitness, thanks to the many clinical studies that confirm its therapeutic properties. Under these benefits usually means improved mental function, more stable energy levels, more rapid weight loss and increased stress.
Although you already know that the keto diet is a meal plan low in carbohydrates, but have lots of things to learn how to follow this system of power and without disruption to achieve results. In this guide we will discuss the physiology and benefits of this diet, the different types / options of meal plans, and how to create their own menu (along with a sample chart of the meal).
Keto diet regime with low carbohydrate meal that includes moderate consumption of protein and plenty of healthy fats. Reducing the consumption of carbohydrates helps the body to move to a state that promotes the breakdown of fat (both from your food and with your body) for the production of ketone bodies and entering the state known as "nutritional ketosis."
But what is ketosis? Ketosis is a natural metabolic process if your physical body uses fats for biological requirements in energy production during a shortage of nutrients (mostly carbohydrates).
In compliance with keto diet your brain, like other organs, depends on ketones as a source of energy. Ketones start to be produced in the body, once you have reached a state of dietary ketosis.
The typical plan of the diet looks like this (no matter how long it lasts): 10% of the total number of daily calories come from healthy carbohydrates, such as leafy greens, vegetables without starch or a small amount of legumes and vegetables with high fiber content; from 20% to 30% of the calories come from protein, such as meat and some plants; and from 60% to 70% of calories come from healthy fats such as Flaxseed oil, fish oil, avocado, nuts/seeds.
This is the approximate ratio of proteins,fats and carbohydrates is a General guideline for the whole supply for the day. The perfect balance of micronutrients for you may need to be slightly modified depending on your physical activity and personal goals.
To calculate your energy needs in chum salmon diet, use a basic calculator calorie needs per day, then proportionally distribute your calories using the ratio of macronutrients. Remember that proteins and carbohydrates contain four calories per gram; fats contain nine calories per gram.
Keto diet is more like a replacement of some source of calories other that you consume, not to a full review of power. The biggest difference is the rejection of processed foods, carbohydrates and foods with a high sugar content, which is much easier than it seems when you learn how to replace foods that are high in sugar content on foods that are high in protein and fats.
The transition to such a diet means that you will eat a lot of meat, dairy products and vegetables. You will consume very little fruits, if you eat them, and no herbs.
People who go on keto diet, support the idea of eating protein and satiating food. Along with a large percentage of fat, you will need to control the intake of protein. It is very important to understand how protein works in the keto diet and how to get optimal results.
As you virtually remove carbohydrates from your diet, some people think that they need to increase protein intake. It is not, and in fact, too much protein can actually "knock" you out of ketosis. A common mistake is that people consider keto diet as a diet with a high content of protein and fat. This is wrong, as is a diet high in fat, moderate in protein and limited carbohydrates.
To increase the probability of success in weight loss, you need to remove from the diet as much as possible junk food. This is important in order to prevent a temporary weakness.
The list of prohibited products:
Grains and foods with starch
Anything with sugar
Reduce the amount of omega-6 fatty acids
Foods low in fat and low in carbohydrates
As with any lifestyle change, you need to "log in" in right thinking and plan your" journey". If you do not plan your goals when losing weight, the chances of success will plummet. You don't want to be an ordinary man who "says" that he'll change, you want to be the person who actually does it.
Here are 6 tips that you need to perform before you go into the keto diet:
Low-calorie ketogenic diet stimulates your body to use fat for fuel, and clinical data support the effectiveness of this weight. In addition, the ketogenic diet can help suppress appetite and reduce food cravings because ketones increase signals of satiety to your brain.
When keto diet your body uses fats and ketones as fuel instead of glucose, providing the body and brain a constant energy needed to sustain physical characteristics.
It is generally recommended to use the standard keto diet during the initial transition to the low-carb lifestyle and in a state of ketosis. Once your body has become "adapted to fats as an energy supplier", you can experiment a bit and choose what kind of keto diet to stick to in the long term.
Standard plan keto diet is best suited for people who are just starting low-carb mode and want to quickly adapt to ketosis. This plan is also suitable for those who want to improve their health and physical endurance.
If you notice that strict compliance with the standard keto diet makes you sluggish and unable to train fully for the whole week, then this is the perfect way to integrate a periodic carbohydrate loading using targeted keto diet. To do this, consume around 30-50 grams of carbohydrates with moderate protein and fat as pre-workout (up to five times a week).
Cyclic meal plan of the ketogenic diet is a progressive type of ketogenic diet that involves intermittent "re" carbohydrate loading on certain days of the week. For example, you can refill 300 grams of carbohydrate integrated in your diet (these days you should reduce the intake of fats). It allows your body to replenish muscle glycogen and may be the best option for very active people and those who practiced very much.
Below is a complete list of allowed foods for the best choices for fats meal plans:
To obtain success on a keto diet, you need to remember that the meals you prepare, should be low in carbohydrates and high in fat. Need ideas? Read on!
Next will be presented a sample meal plan for keto diet, having studied which you will be able to understand that you can eat tasty and correctly.
Ideas for snacks: