Take our KETO PLAN when you started the ketogenic diet. Guide for keto beginners. Figure out how to get started with the Keto Diet and how to eat properly.
A keto or ketogenic diet is a low-carb and high-fat diet that can help you burn fat more efficiently.
There are a number of benefits to losing weight and more energy, as evidenced in over 50 studies and has been recommended by a number of doctors.
A ketogenic diet can be especially helpful in reducing body weight without feeling hungry, as well as in the "reversal" of type 2 diabetes.
The “keto” in a ketogenic diet comes from the fact that such a diet allows the body to produce small molecules of fuel called “ketones”. They are the alternative source of energy for your body when your blood sugar (glucose) is low.
Ketones are produced when you take in a very small amount of carbohydrates with food (which are quickly converted to blood sugar) and only moderate amounts of protein (because excess protein can also be converted to blood sugar).
The liver produces ketones from fat - ketones serve as a source of fuel for the entire body, especially for the brain.
The brain is a hungry body that consumes large amounts of energy every day and cannot use fat directly. It can only use glucose… or ketones.
A common misconception is that your entire body uses ketones for energy when you are on a ketogenic regimen. The truth is that most of the body, including muscles, can burn fat directly. It would be superfluous for the liver to convert all fats into ketones as they are most needed by the brain.
With keto eating, your entire body switches to eating mostly fat, burning fat 24 hours a day, 7 days a week. When insulin levels are very low, fat burning can increase dramatically, making it easier to reach your fat stores to burn them.
This is great if you are trying to lose weight, but there are other, not so obvious benefits such as less hunger and steady and steady energy that helps you stay active and focused.
Here are some of the typical foods you can eat on a ketogenic diet. The figures are the number of net carbohydrates (ie digestible carbohydrates) per 100 grams of food.
Net carbs are calculated when you subtract the amount of fiber from the total carbohydrates.
To stay in ketosis, the fewer carbohydrates the better.
The most important thing to get in and stay in ketosis is to avoid too many carbohydrates. You usually need to take carbohydrates below 50 grams a day, ideally less than 20 grams a day.
Additionally, your food should be:
mainly high in fat,
only moderate protein content, since the body protein can be converted to blood sugar.
Avoid defatted products.
The rough guideline is that 5% of your total calories for the day should come from carbohydrates (the fewer carbohydrates, the better), 15-25% calories from protein (depending on your usual motor activity, height, pounds, and physique) and about 75% of calories should be from fat.
At the beginning of your ketogenic diet, you need fats to keep you full for a long time and not be tempted to reach for carbohydrates. When you enter into optimal ketosis, your hunger will decrease and your body will easily use its own fat stores to supply calories from fat.
What drinks can you drink on a keto diet? Water is the perfect drink, coffee and tea are also good options. Ideally, you don't use any sweeteners, especially no sugar. Zero glycemic index sweeteners also affect insulin secretion and can take you out of ketosis.
Small amounts of milk are allowed, but it is preferably cream (I use unsweetened liquid pastry cream for breaking, 35%) - it has fewer carbohydrates than milk and also adds to the total fat of the day.
How To Start Your Keto Day? If you love bacon and eggs, great, right on target. If you don't like, there are other options.
Have you heard the saying that "breakfast is the most important meal of the day?" It's not really true.
If you are not hungry when you wake up, feel free to skip breakfast or drink a cup of coffee (no sugar). Reduced hunger is typical of a ketogenic diet, so don't worry about missing out on meals.
If you are hungry when you wake up but don't have time, many keto snacks are delicious, satisfying and quick to cook.
Lunch and Dinner
Planning your meal for the day can be as simple as red meat, fish or chicken with salad and a side dish of vegetables (which grow above ground) - with melted butter, yellow cheese or whole sauce.
How to stay in ketosis if you go out with friends? Avoid foods with flour and starch (bread, pasta, potatoes, rice, etc., see above) and ask for extra fat, such as olive oil, if you need one.
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