Ketogenic diet - a guide for beginners
When it comes to healthy eating and the best way to lose weight, we hear various opinions, which are often at contradiction with one another.
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Well, I'm not going to claim that I have a valid answer for everyone to this question. But I have an idea about what I've seen work for many people, including myself. And about that, I'll tell you more about the best tips on how to properly follow the ketogenic diet. There is an interesting controversy surrounding this diet and this is because it comes to contradict many things we considered unwavering, such as not eating too many eggs due to the cholesterol content (old and invalid theory today), or that all fats are harmful (just as old and invalid). Instead of blaming food fats, the keto diet focuses on eliminating refined sugar from food and reducing carbohydrate intake. The ketogenic diet comes from KETOnes (ketones or ketone bodies), which are molecules produced by the body. Ketone bodies are produced in the liver when glucose is consumed in a small amount, as in the ketogenic diet. Therefore, the ketogenic diet is a diet that consumes several foods high in fat, a moderate amount of protein and a very low carbohydrate (or carbohydrate). Ketone bodies are produced from fat in the liver. They serve as a source of energy for almost the entire body, including the brain.
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The brain cannot directly use fat for energy, but it can use ketone bodies, produced in the liver from fat.
About ketosis Ketosis is a physiological state in which the body uses fat to produce energy. Ketosis or burning of fat as a fuel occurs when glucose in the diet is restricted, usually up to less than 20g of carbohydrate per day. Also, during periods of fast (when no food is consumed), the state of ketosis is installed, the body starts to burn from the fat stored in the body, to use it as reserve energy. The state of ketosis brings more health benefits (detailed below), but we cannot deprive ourselves of food for a longer period of time to continue burning fat. For this reason, the keto diet can be a method by which ketosis is installed and the body continues to burn fat for longer. At this time, however, the body consumes food and thus provides the necessary energy and nutrients.
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About losing weight with the keto diet Ketogenic diet is a very effective method to lose weight in a healthy way and to burn excess fat, when applied properly and not without proper guiding. Contrary to what we sometimes find in the media, the keto diet is not a magic pill that will make you lose a large number of pounds overnight. But, properly applied and with a proper caloric deficit (moderate decrease in the number of calories), it can help you lose weight gradually, at a healthy pace. And most importantly, maintain your weight in the long term. The extra kilos are the result of the accumulation of excess fat in the body. To burn those stored fats you need a caloric deficit, meaning you eat less than you consume. But it is very important what you eat as well. The consumption of a ketogenic diet leads to the installation of ketosis, a state in which the body obtains daily energy by burning fat. These fats that the body uses for energy are those fed through the diet, along with those stored in the body. Therefore, in the state of ketosis, it is much easier for the body to access excess fat stored in the body and to burn it for energy. Do you sometimes want to eat certain foods, even if you have just eaten? It is one of the causes that most often lead to weight gain. Brought to you by FastinBooks.com
The added sugar and the foods that contain it cause addiction and make you eat more, even in the absence of real hunger (it's just appetite, the desire to consume food in the absence of hunger). Therefore, please always read the label and avoid foods containing sugar. I assure you it is not a joke. One very beneficial thing about the ketogenic diet is that it involves giving up the added sugar. Foods predominantly consumed in the ketogenic diet are high in healthy fats and contain a moderate amount of protein. These foods give increased satiety (compared to those high in carbohydrates), by triggering satiety hormones, such as cholecystokinin. In this way, the uncontrolled appetite is normalized, and the appetites are much easier to control. Therefore, in a properly followed ketogenic diet, the appetite for sweets almost completely disappears. The foods consumed are tasty and very healthy. By consuming foods that keep you in ketosis, it is much easier to consume less calories, without having a permanent feeling of hunger and frustration.
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How to get into ketosis 1. Consume up to 20g of carbohydrates per day To start burning fat for energy, glucose must be restricted. This means avoiding foods containing sugar or those made from wheat flour, rice etc (see below for a complete list). There is no need to restrict fiber, a particular type of carbohydrate. These cannot be digested in the human body because we do not have specific enzymes. In contrast, fiber intake may be beneficial for digestion from several points of view. Therefore, in the ketogenic diet we take into account net carbohydrates, which are total carbohydrates minus fiber. 2. Consume an adequate amount of protein A moderate amount of protein is consumed in the ketogenic diet. That is, as much as the body needs and no more, because the excess protein can be converted into glucose, which can get you out of ketosis. Proteins should represent around 20-25% of the caloric intake. 3. Eat natural fats, up to satiety Choose to consume fats from healthy sources such as eggs, fish, avocados, nuts, olive oil, etc. They will make up the bulk of your diet and give the food a fullness. Brought to you by FastinBooks.com
4. Add intermittent fasting, optional The intermittent fasting is a feeding style that implies the existence of food windows. The most commonly used form of intermittent fasting is 16/8, ie there is an 8 hour daily window (for example between 12 and 12 hours) where food is consumed, followed by a 16 hour break in which only water is consumed. These 16 hours also include sleep. Intermittent fasting is a method of organizing meals, but it does not specify what foods can be consumed. This is why, most of the times, intermittent fasting is associated with the ketogenic diet and they go very well together. If you feel it fits you, along the way you can add intermittent fasting along with a well-formulated ketogenic diet. 5. Consume enough water Water consumption is important no matter what type of diet you are following. The ketogenic diet is no exception, so it is important to hydrate properly, including to ensure optimum electrolyte intake. Make sure you hydrate properly, consuming at least 2 L of water a day or more, if you feel the need. 6. Restful sleep and stress avoidance
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Ensuring sufficient and restful sleep is important for restoring the body and is an important component when you want to lose weight. Lack of sleep and hormones released in response to stress affect ketosis and slow weight loss. In addition, when you are rested it is much easier to resist the temptations and stick to your eating plan and your weight loss goals. 7.Practice physical exercises Following a ketogenic diet, you can lose weight even without playing sports. However, it is advisable to practice moderate exercise for several reasons. Movement is important at the beginning of the ketogenic diet because it helps you adapt more easily to the diet and facilitates entry into ketosis. Also, exercise is always good because it improves your mood and focus.
Health benefits - burns excess fat - elimination of addiction to sweets Brought to you by FastinBooks.com
- Appetite normalization - improvement of concentration power Other beneficial effects, as some studies show, could be improvement of epileptic seizures (first use of the ketogenic diet), improvement of insulin sensitivity, improvement of metabolic syndrome and many other topics addressed by some doctors.
The difference between low carb and keto Low-carb comes from English and means a diet low in carbohydrates. The term LCHF (low-carb-high-fat) is also used and it means practically the same thing, consuming less carbohydrates and more healthy fats. Ketogenic diet - 20g carbs / day The ketogenic diet is a type of very low-carb diet, in other words very low-carb. The ketogenic diet means being in ketosis, which means the body burns fat to provide energy. To maintain ketosis, you need to consume less than 20g of net carbohydrate per day.
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Some people remain in ketosis and at 30-40g carbohydrates per day. But in order to know for sure how many carbohydrates keep you in ketosis, you need to measure ketone bodies. Usually the less carbohydrate you consume in keto, the better it is for weight loss and appetite control. Moderate low-carb - up to 50g of carbs / day In low-carb, most of the same low-carb foods are consumed. The quantities of protein, vegetables and fruits are not as strict as in keto and can be consumed slightly more in this case. Some people may remain in ketosis, as long as the carbohydrates consumed come from green vegetables and only a small amount of low-carb fruits. Low carb liberal - 50-100g carbs / day It's a more permissive low-carb form. It is suitable for people who do not necessarily have health problems (obesity, uncontrolled appetite, diabetes, etc.) and who do not want to restrict carbohydrates too much, but who still want to have a healthy lifestyle. Because it is always a good idea to eliminate foods such as those containing sugar, white bread, refined cereals and pastries, white rice, processed meat, sweetened beverages, carbohydrate-rich fruit juices, etc. These are foods with no Brought to you by FastinBooks.com
significant nutritional value, but they contain plenty of refined carbohydrates, which can make you accumulate excess fat.
What to eat in the ketogenic diet I have presented in the rows above many important information for a well-formulated ketogenic diet. I have defined: -which means ketosis -which has beneficial effects -how to enter the state of ketosis and maintain it -how you can lose weight and maintain weight. Now we are ready to see what a low-carb diet really means. The ketogenic diet is a diet high in healthy fats and moderate in protein. At the same time it is a low carbohydrate diet. Sugar is totally excluded, and the only sources of carbohydrates are green vegetables and small quantities of berries.
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So what you can consume: - quality meat, from reliable producers - yes, preferably from poultry - non-skinned cheese Brought to you by FastinBooks.com
- natural fats: fatty fish, olive oil, coconut oil, avocado, olives, nuts etc. - vegetables and vegetables: pumpkin, cauliflower, broccoli, spinach, asparagus, cabbage, tomatoes, cucumbers. - berries: raspberries, blueberries, strawberries Beverages that can be consumed -the water - sweetened coffee - unsweetened tea (If you do not want to drink them sweetened, you can use small amounts of permitted sweeteners, such as stevia). - a glass of dry red wine
What foods are forbidden As I said above, the ketogenic diet is low in carbohydrates. Therefore, you will need to avoid foods that contain a large
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amount of carbohydrates, such as those high in sugar and starch.
Not consumed in the ketogenic diet: - sugar, or other foods that have sugar among the ingredients - natural sweeteners that provide sugars: honey, maple syrup, glucose, fructose etc. - cereals, or flour derived from them: wheat, oats, rye, barley, - legumes: dried beans, lentils, peas, etc - fruits rich in natural sugars: bananas, apples, grapes, etc. - refined vegetable oils: sunflower oil, corn oil, rapeseed oil etc. - processed meat, cremvurts, salami, etc. Avoidable drinks - fruit juices - any drinks containing sugar - milk coffee -beer How to measure ketosis
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The state of ketosis and the amount of ketone bodies produced by the liver can be measured by 3 different methods: 1. Ketostix sticks 2. Glucometer that measures ketone bodies in the blood 3. Breath analyzer
Ketostix sticks It measures ketone bodies in the urine. They are most often used at the beginning of the ketogenic diet, or when you want to increase the amount of carbohydrates, without affecting the ketosis. All you have to do is make one of the ends of the stalk come into contact with the urine, and after exactly 15 seconds the stalk will color, indicating whether or not the ketosis is present. Pros : They are easy to use, inexpensive and are relatively easy to find. Cons : they have relative accuracy, depending on the amount of water consumed.
Glucometer that measures ketone bodies
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There are dual glucometers, which in addition to blood glucose, can also measure ketone bodies in the blood. The condition is to use special tests for ketone bodies. Pros : It is a very good indicator of ketosis. Cons : Test prices for ketone bodies are higher.
Apparatus that measures acetone in respiration It's a relatively new device on the market. It measures the ketone bodies (acetone) directly in the breath. Pros : It is as effective as testing ketone bodies in the blood, the advantage being that it does not require a puncture. Cons : The initial price is higher than in the case of the glucometer, but it can be used for a long time, without the need to purchase new tests, as in the case of the glucometer.
Planning the keto menu Complete list of foods that can be consumed in the ketogenic diet
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There are a lot of foods that can be consumed in the ketogenic diet. That's why I did the next article, in which we discuss in detail about foods that are suitable for consumption. And of course, you will also find information that you should avoid when you intend to follow a ketogenic diet.
Fast food or vegan keto If you do not want to eat meat, you can easily follow the ketogenic diet because you have enough consumption options. But for people who do not want to consume animal products at all (for example during fasting) and at the same time follow a low-carb or keto diet, it may be a bit more difficult to find the right options. That is why we have prepared a guide with fast food that can be consumed in keto. Such foods are: low-carb vegetables, olives, avocados, olive oil, nuts and seeds, etc.
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Menu a week The ketogenic diet is a complex diet and requires sufficient information before starting. In case you are wondering why this article is so long
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At least at the beginning of the diet, it is advisable to use an application (such as Myfitness pal), to be sure that you are following the diet exactly and that you are approaching your goals. The ration of macronutrients is as follows: 70-75% fat, 2025% protein, 5-10% carbohydrates. What does a keto diet look like for a week.
Desert keto As I said above, a properly maintained ketogenic diet will lower your appetite for sweets. So you will rarely crave a dessert full of sugar from the shelves of stores. But that doesn't mean you won't sometimes be able to prepare a dessert at home. Especially when we have available natural sweeteners, with which we can prepare not only tasty, but also healthy desserts. And that will allow you to lose weight further. Be sure to consume them only occasionally and in moderate quantities, so as not to exceed the number of carbohydrates allowed daily. Brought to you by FastinBooks.com
How to ease your work in the ketogenic diet and spend less time in the kitchen Here are some tips you can apply to make ketogenic diet and a healthy lifestyle easier to follow: - knows the food allowed -Save a list of favorite recipes - Plans the menu for a whole week - cook several portions at once - serves breakfast left over from last night's dinner - prepare fast dishes - cook with the slow cooker Organization in the keto diet. Brought to you by FastinBooks.com
Don't forget spices Spices in the keto diet. It uses spices like rosemary, pepper, turmeric, mint, ginger etc. They will add more flavor to the food and in addition they are incredibly healthy. Because we use them in small quantities, most spices contain a negligible amount of carbohydrates. At the same time, some contain a higher amount of carbohydrates and it is easy to exceed your daily allowable number of carbohydrates (a wellknown example is garlic powder). Get acquainted with those who supply higher amounts of carbohydrates and use them sparingly. Of course, you should not give up salt, especially if you do not have cardiovascular problems. In fact, recent studies show that proper salt intake is important for health. This is especially the case in keto, where we tend to lose more water and it is necessary to maintain an electrolyte balance . Have you tried a ketogenic diet?
If you want a proper guide on how to lose weight using the keto diet with complete meal plans, try the 28-Day Keto Challenge.
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