Keto diet for beginners. Where to start diet?

Keto diet or ketogenic diet — is a style of diet that includes the consumption of foods with low carbohydrate content and high fat content, which is the most fast body weight reduction. This diet has a lot of health benefits, which has been shown in more than fifty studies.

Products for keto diet

In terms of the keto diet, as well as the consumption of carbs in keto diet occurs at low doses, reduces the level of the hormone insulin and the increase in the level kontrinsuljarnye hormones. Under their influence, the body to produce energy starts actively to break down the fat stores with the formation of large quantities of ketone bodies.

Keto diet encourages rapid weight loss, there are other advantages of this diet: reduce the feeling of hunger and increase of "vital energy". The ketogenic diet is that it makes us more energetic and concentrated. When the body produces ketones, it enters a metabolic state called "ketosis". The fastest way to reach ketosis — starvation, there is nothing — but no one holds up the fasting for a long time. However, the competent keto diet it is possible to observe long enough, keeping the body in a state of ketosis.

For most people keto diet is safe. However, in some situations, it is contraindicated in the following diseases and conditions:

  • Diabetes mellitus type 1
  • Pregnancy and breast-feeding
  • Pancreatitis
  • Liver failure
  • Renal failure
  • A deficiency of l-carnitine
  • The deficiency of the enzyme carnitine-palmitoyltransferase, carnitine and translation of the pyruvate
  • Porphyria
  • Chronic gastro-intestinal tract

What can you eat on the ketogenic diet?

The most important thing to achieve ketosis — avoid eating large amounts of carbohydrates. You need to keep carb intake less than 50 g/day, better less than 20g/day. The less carbs you consume, the faster you get ketosis and, therefore, reduce the body weight. First of all, it can help you count carbohydrates. But if you stick to our recommended products and recipes, you will be able to stay in ketosis, without having to worry about counting.

What should you avoid?

What exactly should be avoided by keto diet, is carb foods that contain a lot of sugar and starch: bread, pasta, rice and potatoes.

Skewers of salmon

It is extremely important when you are keto-diet to completely avoid sweet products and recycled products (crackers, chips, etc.). The food must contain a lot of fat and moderately high protein content, as well as the excess protein is faster to turn into glucose in the body. To maintain ketosis the body has to borrow about 5% of energy from carbohydrates, 15-25% protein and 75% fat.

That you can drink on keto diet?

The water is a perfect drink, coffee and tea too. Better not to use sweeteners, particularly sugar.

How low carb is keto diet?

The less carbs you consume, the greater will be the efficiency of the power supply to suppress the appetite, reduce body weight and control of diabetes mellitus type 2. Keto diet is strict low-carbohydrate diet containing less than 20 grams of carbs per day, and therefore has high efficiency. Here are three possible examples of how it may seem low carbohydrate foods, depending on how many carbohydrates you plan to eat for a day.

Keto diet turns your body into a fat-burning machine. The weight-loss process greatly accelerated because of the reduction in the level of insulin in the blood of the hormone of the accumulation of subcutaneous fat. More than 30 scientific studies show that the ketogenic diet is to bring a more effective weight loss than other types of diets.

Decreased appetite

Keto diet allows you to improve the control of appetite. The feeling of hunger decreases drastically, which confirm the scientific research. Keto-diet allows without difficulty, there is less food and reduce body weight. In keto-diet many is enough to have only two times per day (with breakfast), and some also reduce the number of meals up to once a day without discomfort to themselves. Then a further bonus of keto diet can become a time and money savings due to the lack of frequent snacks during the day.

The energy and intellectual capacity to

Some people use the ketogenic diet specifically to improve mental performance. In animal studies have been presented the data, according to which the state of ketosis when fasting advantages such as resistance to stress, injury and disease. It has been requested explanation: the mammals, which are able to survive for long periods without food, they are adapted to the optimal functioning of the brain is in a state of ketosis. The ketogenic diet is a consequent improvement of the capacity of concentration and mental clarity.

Keto-Olad

Keto diet can lead to improve digestion, reduce gas and bloating, reduce spasms and stomach pains, alleviate the symptoms of irritable bowel syndrome. For some people it becomes more significant the use of the diet, and for the development of this effect requires only a couple of days.

Increase physical strength

The ketogenic diet increase physical resistance, provide access to a large amount of energy from fat storage. The inventory of glucose in the body, stored in liver and muscles as glycogen, burn it only for a couple of hours of intense training, while in the fat storage of enough energy to feed the body for weeks.

The treatment of the symptoms of epilepsy

Initially this power system in general is designed for people with epilepsy (in the first place - for children with resistance to therapy), and studies have shown that the frequency of heart attacks to a diet becomes smaller. Probably, this is due to the ability of ketone bodies to oppress pockets of excitement in the brain. Traditionally, the therapy has been used mainly for children, but in the last few years with success, is used as compared to adults. In addition, good has shown the ketogenic diet is in Alzheimer's disease, Parkinson's disease, autism spectrum disorders, amyotrophic lateral plates.

How to quickly get into ketosis in a keto diet?

Here are the seven most important things to enter a state of ketosis, ordered from most important to least:

  1. Limit the consumption of carbohydrates to 20 grams or less a day: follow a strict diet low carb. When this tissue limit is not necessary, it may be useful for ketosis.
  2. Limit protein to a moderate amount. Keto-diet is a protein diet. This is due to the fact that the excess of protein in the body turns into glucose. Try to adhere to the consumption of around 1.5 grams of protein per day per kg of your weight (about 100 grams of protein per day if you weigh 70 kg). A common mistake that prevents people to call him at his ketosis, is the use of an excessive amount of protein. Our keto-recipes are designed with the needed amount of protein.
  3. Cheese wrapped in bacon
  4. Consume enough fats. Keto diet is a diet high in fat content. There is a difference between the keto-diet, and fasting, which also translates into ketosis: the diet easier to adhere to for a longer time. During prolonged fasting, we can feel fatigue and hunger, while the ketogenic diet is more robust and allows us to retain a good health. If the background of the keto diet is to pursue the feeling of hunger, you should add more fat in the food (for example, more oil). Our keto-recipes are designed containing the proportions of fat.
  5. Avoid snacks, when you do not feel a strong famine. If you eat more than you need to, just for fun, and because around there is the food, this will lead to a reduction of ketosis and slow down weight reduction. But the snacks are normal, when you experience hunger.
  6. If necessary, you can add a range of fasting. For example, skip breakfast and eat only for a maximum of eight hours of dialogue, fasting for the other sixteen hours (scheme 16:8). It is very effective to increase the levels of ketones, as well as to accelerate weight loss and control of type 2 diabetes mellitus.
  7. Enter the year — to add any type of physical activity can significantly increase the level of ketones in the body. The exercises also help accelerate the reduction of the weight and improve the control of type 2 diabetes mellitus.
  8. It is sufficient number of hours and reduce your stress level. For the majority of people need at least 7 hours of sleep per day. Lack of sleep can make it difficult to comply with keto diet because of its effect on eating behavior, reduce self-control and make flexible to the temptations of unnecessary excess food.

Conclusion: to get into ketosis, you must restrict the consumption of carbohydrates at a low level, preferably below 20 grams per day

Breakfast

Practical advice for keto diet

Breakfast

With what kind of food it is worth to start the day? If you love the scrambled eggs with bacon — is entirely appropriate. If not, there are keto-breakfast, that do not contain eggs. You have said that "breakfast is the most important meal of the day?" It's a common mistake, but it's still is a myth. If after waking up you're not hungry, not abbiategrasso fear of skipping breakfast or just a cup of coffee or tea. To reduce the sense of hunger is typical for keto diet, then do not worry for the passage of any meal. If you are hungry after waking up, but you are limited in time, there is a lot of delicious, abundant and fast cooking keto-breakfast.

Lunch and dinner

And what is there for lunch or dinner? Daily schedule for food may become simple. The meat of animals and poultry or fish with salad or vegetables with melted butter, cheese and delicious sauce. We have hundreds of variations of tasty keto-dishes.

Even though it has long prevailed over the idea of limiting fat in the diet, recent studies show that low-carbohydrate diet and diet ketogenic can also be effective. How to diet with reduced fat content. The fat content in the products, promoting a better saturation and make the food excellent. How to bring back the fats in food? What are the fats to use: olive oil or butter? And how much fat needs to consume each day? Tip: if you feel constantly hungry on keto diet, eat more fat. Here's how to add fats.

Bread

One of the most common products that people do not use the ketogenic diet is bread. However, there are many types of good bread with a low content of carbohydrates.

Bread

Meal outside the home

How to join keto diet outside of the house: a buffet in the home or in restaurants? Avoid foods rich in starch (bread, rice, pasta), and ask further portion of fat, such as olive oil or butter.

Don't trust refined products "low carb"

It's not worth to rely on creative marketing in respect of products of special "low carb". Remember that the effectiveness of the keto diet does not include industrially refined and processed. Unfortunately, widespread misleading advertising, which actually advertises junk carbohydrate food, under the pretext of the products "low-carb".

Possible side effects of keto diet

Keto-flu

The majority of people experience symptoms of "keto-flu". Here's a list of what you can feel, to a greater or lesser extent - a few days after the beginning of the keto diet:

  • Headaches
  • Fatigue
  • Dizziness
  • Slight nausea
  • Blurred attention
  • Lack of motivation
  • Irritability
Keto-flu

The symptoms commonly disappear within a week, when your body adapts to receiving energy from fat. For the reason of "keto-flu" to the unknown. There are hypothesis that these events are associated with dehydration in the background to improve the selection and training of ketone bodies. Also among the possible reasons why the immunologic response and modify the intestinal microflora. As a general rule, the events of "keto-flu" is about the people, the food was relatively "unhealthy" (in particular, it contained a lot of high-carbohydrates). It is possible to reduce and even eliminate these symptoms by making sure that you get a sufficient amount of fluids and salt. A simple way to do this is to drink a cup of broth 1-2 times a day.

How to reduce my weight on keto diet?

The results vary greatly. Most of the people lose 1-2 kg for the first week. Basically it is the exit of the liquid. After this, people on average lose about 0.5 kg of weight per week. But variations are possible depending on the age, sex and condition of the body. While approaching the body mass index "normal", the weight loss slows down. You have to realize that for every in the context of a "normal" BMI will be weight, which depends on the growth. Must not strive, that transmit the popular MEDIA or "public opinion", to focus on their well-being and sense of self.

How do I monitor the consumption of carbohydrates?

If you use our menu, in a day you can consume up to 20 grams of carbohydrates, without the need of their count. The use of our address book on the products will help you to estimate how many carbohydrates you consume in a day.