How Does The Ketogenic Diet Work?

The keto or ketogenic diet is a low-carb diet that turns the body into a fat-burning machine. The benefits of this regimen have been proven in millions of people around the world.

Keto- in the ketogenic diet comes from the fact that this type of diet causes the body to produce small molecules, sources of energy called ketones . They are an alternative fuel for the body when blood sugar (glucose) is low.

Ketones are produced when you take in minimal amounts of carbohydrates (which are immediately transformed into blood sugar) and moderate amounts of protein (larger amounts of protein are also transformed into blood sugar).

Ketones are synthesized in the liver from fats. They are used as fuel for the body and brain. The brain is the largest consumer of energy, sources of energy for it can be glucose or ketones.

With the ketodiet, the body begins to gain energy by breaking down fat. Insulin levels are reduced, fat burning is increased many times. Access to the accumulated fat becomes very easy. Great weight loss regimen. The ketodiet has other advantages - you almost do not feel hunger, irritability and lack of concentration. At the same time, you provide your body with a stable source of energy.

Who can't follow a ketogenic diet?

• Diabetics on medication (oral products or insulin);
• Hypertensives;
• Breastfeeding

In these groups, the ketogenic diet is not recommended or is applied according to individual needs.

What to eat in the ketogenic diet?

This regime emphasizes fat, moderate amounts of protein and minimal amounts of carbohydrates. You will need to limit your carbohydrate intake to 50 grams per day. The less carbohydrates, the more effective the diet.

Try to avoid foods rich in sugar and starch. Such foods are: bread, potatoes, pasta, rice, beer, soft drinks (carbonated and non-carbonated).

In the ketodiet, carbohydrate foods are eliminated, the diet should consist mainly of fat and moderate amounts of protein. Rule in this mode is 5% of the body's energy is obtained from carbohydrates, 15-25% of protein and about 75% of fat.

What drinks can you afford?

Water, coffee, tea - you can drink as much as you want, of course without using sweeteners and especially sugar. Small amounts of milk or cream in coffee are also allowed. You can also afford a glass of red wine or champagne a day.

Drinks high in carbohydrates that you should avoid are: fresh juices, smoothies, cappuccino, shakes, iced tea, energy drinks.

Alcoholic beverages are allowed: whiskey, dry martini, brandy, vodka, tequila

Avoid: cocktails - bland merry, margarita, cosmopolitan, rum and cola, beer.

Vegetables. A rule of thumb for the ketodiet is: above-ground vegetables are low in carbohydrates. Underground or root vegetables are traditionally a rich source of carbohydrates.

You can eat spinach, avocados, olives, tomatoes, lettuce, asparagus cucumbers, cabbage, cauliflower, green beans, peppers, broccoli, zucchini, eggplant.

Avoid: carrots, onions, parsnips, beets, turnips, celery, potatoes, sweet potatoes.

Fruits. They are rich in carbohydrates, hence their sweet taste. In the keto regime you can consume moderate amounts of raspberries, blackberries, strawberries, blueberries. For good results, avoid other fruits. Cherries, kiwi, grapes, banana, orange, tangerine, watermelon, pineapple - they are all a rich source of carbohydrates.

Nuts . Are nuts allowed in the ketodiet? And yes and no, it depends on the nuts. Low carb nuts are macadamia nuts, Brazil nuts, pecans (a type of North American walnut). With a medium content of carbohydrates are hazelnuts, almonds, walnuts, peanuts. Cashews and pistachios are forbidden in the ketodiet.

Snacks . If you are hungry between meals, you can include snacks that meet the keto regime. These are eggs, dry appetizers, cheese, avocados, olives, nuts. If you get hungry too soon after eating, try adding more fat to your diet. 

Fats and sauces . Most foods get a finished look after adding a little olive oil or sauce. Here are some fats and sauces you can use and still stay keto.

You can easily afford butter, cream, cream cheese, mayonnaise, olive oil, aioli sauce, tabasco sauce, coconut oil, soy sauce, guacamole.

Avoid ketchup, maple syrup, pesto, barbecue sauce, mustard.

Take an interest and you will find many recipes in accordance with the ketodiet. With this diet, starvation will not be a big problem.