Probably, you have already heard about the low-carb diet with a high fat content, which is very popular among actors and models. This diet is very nutritious, but it allows you to burn fat for energy. This is the reason why, the weight loss is almost effortless. What is the keto-genetic diet?
That is, a keto-diet-for-weight-loss
The word "keto different genetic" comes from the word ketosis – a state in which the body breaks down fat molecules for energy supply. This is achieved with a low consumption of carbohydrates, and a higher than usual consumption of fat. In the normal state of the metabolism in the body occurs via glycolysis, but the energy to burn off those carbs. When the body is in the mode to burn the carbs, it uses them for energy, and it does not affect the stock of body fat. During ketosis, our body is set up to burn fat and help you lose weight.
There are several different types of keto diet:
- The standard keto form of the genetics, the diet, is a diet of low carb with moderate protein and high fat content. It is usually made up of 75 % fat, 20% protein and 5% carbs.
- The cyclic keto-genetic diet based on this kind of keto diet are you allowed day, the intake of carbohydrates. For example, a 5-day keto diet), followed by a 2 day supply of carbohydrate.
- Focused ketogenic diet -- the diet enables you to consume carbohydrates during your workout.
- Highly rich in protein, the keto-genetic diet, it is very similar to a keto diet, but include more of proteins. The relationship is, as a rule, it is about 60% fat, 35% protein and 5 % carbs.
The essence of the keto diet and its benefits
On the keto diet, there are a lot of advantages:
Weight loss
For the body to use its own stocks of fat as the main source of energy, and burns them, to keep their energy levels up.
The level of sugar in the blood
Studies have shown that the keto-diet-most efficient in reducing the symptoms of diabetes, that diets that restrict the intake of calories. As well as this kind of diet is that you eat a lot of a certain type of product, the level of sugar in the blood in a natural way reduced.
Mental focus
The consumption of small quantities of carbohydrates it decreases, the jumps in the level of sugar in the blood, which leads to a better concentration. What's more, many of them are switching to the keto diet, not because you want to lose weight, but to improve mental ability and concentration.
To increase the energy levels of the
A molecule of fat is a lot more energy than it takes to connect to the database from the glucose. This will allow you to feel energized throughout the day.
It's the sensation of being hungry
The fat that can give you the best feeling of fullness, thereby allowing the signal of the hunger for a long time is not enough. We are less hungry and that I eat and don't snack.
The serum cholesterol and blood pressure
The keto diet will help to prevent the formation of plaques the arterial, which has an impact on the level of cholesterol in your body. It can also help to normalize the blood pressure and heart rate.
Insulin resistance
If you don't control your insulin, which is produced by the body, it can cause the sugar in type-2 diabetes. The ketogenic diet helps you to reduce the level of insulin in the body to a healthier level.
The keto-diet is where to start
Even though the keto-diet it is safe for healthy people, the ketosis takes a while to get used to it. At first, you may experience some side effects, which are known as the "keto flu" that will pass by a number of days. In the beginning, you may experience fatigue, confusion, headache, and gastrointestinal problems. To ensure that you minimize the side effects the first couple of weeks stick to eating low-carb, in order to teach your body to burn more fat before you remove the carbs. Also, the addition of salt and supplemental minerals (1000 mg) of potassium and 300 mg magnesium) may decrease the risk of developing side effects.
On the positive side, the keto diet:
- You don't have to worry about calorie restriction. Weight loss happens as the body adjusts to the appetite and decreases the addiction to sugar and processed foods. For this reason, to limit the number of calories in the first couple of weeks, it is not recommended at this time.
- Plan for meals-on-keto-diet consists of three well balanced, healthy foods with lots of fiber, and protein, which give you a feeling of fullness.
- A further advantage is that the keto diet you will not lose lean muscle mass, unlike diets that are based on the carbs, where the weight loss is due to the loss, as the fat of the body.
The keto-diet, and often leads to a substantial loss of water in start-up phase. This happens because the carbohydrates are transformed into glycogen, which is stored in the form of water in the muscles and in the liver. When you have exhausted your glycogen stores, the body gets rid of all the water. It also plays an important role in the initial weight loss during the first weeks of ketosis. Despite the fact that initially there can be a rapid weight loss, the body but also relieves the weight of the water, which leads to weight loss, reduction in bloating, making clothes, starting to get a better seat.
The products allowed if the keto diet
- Meat: beef, lamb, turkey, beef, pork, veal, chicken,
- Fish: salmon, trout, catfish, sardines, mackerel, tuna, and other
- Eggs
- Very nice
- Fruit: strawberry, blueberry, raspberry
- Vegetables: broccoli, kale, collard greens, cauliflower, asparagus, kale, collard greens, cucumber, and many, many others
- Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds, sesame seeds
- Dairy products: cheese, yoghurt, cream, milk, and sour cream
- Fats and oils: butter, olive oil, almond oil, coconut oil, peanut butter, flax seed oil.
Products against the keto diet
- Sweet foods: candy, soft drinks, cakes, and pies, cakes, ice cream, candy, cookies
- Grain and starch products whole wheat flour, no rice, no pasta, grains (wheat, oats, corn, barley, rye, and barley).
- And fruits except for berries
- Legumes: peas, beans, lentils, chick peas
- Artificial sweeteners
- Root and tuber vegetables (potato, carrot, turnip
- Some of the condiments, and sauces: they often contain sugar and fat that is unhealthy
- Foods that are low in fat content: they are, as a rule, they are recycled and contain a lot of carbohydrates
- Alcohol: many alcoholic drinks do contain carbohydrates, which can interfere with the process of ketosis.
Menu on the keto diet for about a week
On Monday
- Breakfast: eggs, bacon, and tomato
- Lunch: salad with chicken, feta cheese, and extra virgin olive oil
- Dinner: salmon with asparagus, cooked in butter
On Tuesday
- Breakfast: an omelette of eggs, tomato, basil and mozzarella
- Breakfast: a cocktail of milk, peanut butter, cocoa powder, and stevia
- Dinner: meatballs, cheese, and vegetables
On Wednesday
- Breakfast: keto different genetic cocktail of coconut milk, or heavy cream (60 ml), 180 ml of water or almond milk, a strawberry, 1 tablespoon of coconut oil, and vanilla extract.
- Lunch: salad of prawns, avocado, with extra virgin olive oil
- Dinner: pork chops with parmesan cheese, broccoli, and green leafy salad
On Thursday
- Breakfast: scrambled eggs with avocado, peppers, onions, and spices
- Lunch: a handful of nuts, the stalks of the celery, with avocado and tomato
- Dinner: chicken with pesto sauce, and the cheese was creamy, but not in the
On Friday
- Breakfast: yoghurt with and without sugar, with butter, peanut butter, cocoa powder,
- Lunch: roast a piece of beef with seasonal vegetables
- Dinner: a sandwich without the bread, bacon, eggs, and cheese
On Saturday
- Breakfast: scrambled eggs with ham, cheese, and vegetables
- Lunch: chunks of ham-and-cheese with walnuts
- Dinner: white fish, egg with spinach, cooked in oil, coconut
The resurrection
- Breakfast: fried eggs with bacon and mushrooms
- Lunch: beef with cheese, avocado, and other vegetables
- Evening meal: beef steak with egg and salad
Man, it's hard to enter a state of ketosis. Here, it is important for the mathematical precision. More often than not, that "researchers" would consume about 100 grams of carbs, at the time of proposing the rules of 20 to 30 g, and they eat too much protein. This is a low-carbohydrate, the power supply system can inhibit the process of weight loss.