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In a ketogenic diet, your body uses fat instead of carbohydrates for metabolism. This means that in the keto diet you have to consume fat to burn fat! But how to start a ketogenic diet and lose weight?
What Is A Ketogenic Diet?
Ketogenic , the Keto Diet , a high-fat diet; Low carb is a moderate protein that has been considered for rapid weight loss. In the keto diet, burning excess and accumulated fat is done without feeling hungry.
Ketogenic may not be the easiest diet, but if you follow the instructions in your diet, it will not take long for you to reach your goal and be completely satisfied with the results.
Ketogenic diet ranking
The Keto diet ranks 35th out of 35 diets in the USNews rankings . You can see other ratings below:
Among all diets: Rank 34 ; Between fast weight loss diets: Rank 3 ; Between weight loss diets: 15th rank ; Among Heart Health Diets: Rank 31 ; Among the proper diets for diabetes: Rank 24 ; Between Diets with Healthy Eating: Rank 35 ; Among the simplest diets: Rank 32 ;
You may be wondering how a diet with such a rating has become so popular, isn't it dangerous ?! Diets usually have to have a positive effect on the overall health of the body, such as the Dash diet, which ranks No. 2, or the Mediterranean diet, which ranks No. 1. But the way ketogenic diets work is to consume fat, and this can negatively affect the overall health of the body and is not suitable for everyone.
If you are unsure about starting this diet, we suggest you read the following two articles:
Types of ketogenic diets
There are 4 different types of ketogenic diets:
Standard Diet (SKD): This diet is very low in carbohydrates, moderate in protein and high in fat. This type of keto diet typically contains 75% fat, 20% protein and 5% carbohydrates. Cyclic Diet (CKD): In this diet, there are periods with more carbohydrates. For example, during the week, you follow the keto diet for 5 days and increase your carbohydrate intake for the next 2 days. Targeted Diet (TKD): This diet allows you to eat more carbohydrates near your workout. High protein diet: This diet is similar to the standard diet, except that it contains more protein. The high-protein keto diet contains 60% fat, 35% protein and 5% carbohydrates.
Although most studies have been done on standard diets and high protein diets, targeted diets and courses are more advanced methods and are mainly used by athletes and bodybuilders. If you want to know more about different types of ketogenic diets ( click here ).
Note: In this article we have a guide to starting a ketogenic diet; We have explained about the standard diet.
How does a ketogenic diet work?
The way a ketogenic diet works is that you get more calories from protein and fat and consume fewer carbohydrates. In the keto diet, you should eliminate most carbohydrates that are easy to digest, such as sugar, soft drinks, sweets and white bread.
Normally, the body's energy supply fuel comes from carbohydrates (sugar products). But in this diet, the body is supplied with fat reserves and, if necessary, protein. In fact, using adipose tissue as fuel helps you lose weight. In the keto diet, the basis of the diet is to reduce the consumption of carbohydrates (sugary products, starch, rice, bread, etc.) and increase the consumption of protein and fat.
In a ketogenic diet, you should consume less than 50 grams of carbohydrates a day, eventually running out of energy (blood sugar that the body can consume quickly). This usually takes between 3 and 4 days. The body then begins to break down protein and fat for energy, which can help you lose weight.
How does a ketogenic diet help you lose weight?
Normally, the body converts carbohydrates into sugar (glucose); The hormone insulin carries sugar from the blood to the cells for use as fuel, and the rest is stored as fat. Eating anything that converts simple sugars or glucose in the body raises insulin. For example, eating sweets dramatically increases insulin levels.
Ketogenic is a short-term diet and even nutritionists do not recommend the keto diet as a stable and long-term diet for weight loss.
High consumption of carbohydrates and sweet Khvrakyay, causing insulin resistance ( Insulin Resistance ) in the body. In this case, the body's cells will not respond to insulin and will not be able to use blood sugar for metabolism. To compensate, the body will produce more insulin, which in turn will raise blood insulin and blood sugar. This insulin resistance will be the prelude to type 2 diabetes and weight gain.
If your body resists insulin:
You gain weight, but you do not absorb nutrients well. You diet but you do not burn fat. You eat a lot but you get hungry soon. You go to the bathroom many times. You feel cold. You can not concentrate. Ketogenic differences with low calorie diets
According to one study, people on a ketogenic diet lost 2.2 times less weight than people on a low-calorie diet. Cholesterol triglyceride and HDL levels also improved in people on a keto diet.
There are several reasons why this diet has more and better effects than low fat diets. One of the reasons is that in ketogenics, you can lose more weight because of low-fat diets, while you will not feel hungry.
If you want to read more about losing weight with this diet, we have explained about it in a separate article entitled Weight Loss with Ketogenic Diet . نظام الكيتو
Benefits And Side Effects Of Using A Ketogenic Diet
The Quito diet , like many other diets, can have many benefits and side effects:
Some of the benefits of this diet include: Help to lose weight fast; Increase the body's resistance to cancer; Deal with acne; Fight against diabetes; Treatment of epilepsy; Elimination of nervous system disorders; Treatment of polycystic ovary syndrome.
Some ketogenic side effects include:
Excessive thirst; Frequent urination ; Fatigue; Confusion, anxiety; Feeling light-headed and shaking; Sweating; Headache ; Constipation; Bad breath ; Decreased physical performance; Hair loss ;
This diet has many fans and opponents, but due to its novelty, research on the positive and negative effects of this diet continues. However, due to the amazing effect of this diet on weight loss, people who do not have specific physical conditions can easily follow ketogenic.
How To Get A Ketogenic Diet
So far we have explained the function of this diet , but how to start ketogenic? Although there are many different ways to start keto that you can try, the best results are usually obtained from the following 5 steps:
Step 1: Quickly stop consuming glucose from carbohydrate foods, including grains, starchy vegetables, fruits, etc .; Step # 2- Discovering Your Purpose (Fat) (think of avocados, coconut oil , salmon). Step 3: In the absence of glucose, the body begins to burn fat and produce ketones. Step 4: When the level of ketones in the blood reaches a certain point, you enter a state of ketosis. Step 5: This condition from high ketone level causes rapid and stable weight loss until you reach a healthy and stable body weight. Recommendations for following a ketogenic diet
You have been accustomed to a diet pattern for years. A diet in which wheat and rice made up the bulk of your diet. Now the story is different. You are supposed to consume more fat and less carbohydrates than usual. This change is confusing for many people. We recommend that you consult a specialist before starting a diet, if possible.
For whom is ketogenic prohibited?
A ketogenic diet is great for those who are overweight, have diabetes, or are looking to improve their metabolism. But for professional athletes, those who want to build muscle in their body or are looking to gain weight , diet is not suitable. This diet, like all other diets, will only be effective if you stick to it for a long time.
Unauthorized Food In Ketogenic!
In the keto diet, the consumption of any food that is high in carbohydrates should be limited. Here is a list of foods that should be limited or eliminated in the ketogenic diet.
Cereals and starches : foods containing stale flour and bread, rice, pasta, barley, corn, etc .; Sweet foods : honey, soft drinks, juices, cakes, candies, ice cream, etc .; Fruits : apples, bananas, oranges, etc .; Wheat : potatoes, carrots, etc .; Seeds and legumes : peas, beans, lentils and peas; Dairy : factory milk, yogurt and buttermilk; Unhealthy fats : Consumption of products such as refined vegetable oils and mayonnaise should be limited.
Permitted Foods In Ketogenic
In the Quito diet , choose low-carb but high-fat foods. Here is a list of foods that should make up the main volume of your meals.
Meat : fish, beef, mutton, chicken, eggs, etc .; Vegetables : spinach, cabbage, tomatoes, onions and peppers, broccoli, cauliflower and mushrooms; Allowed fruits with low carbohydrates : apricots, kiwi, avocados, chard, tomatoes, rhubarb, raspberries, cantaloupe, strawberries, watermelon, lemon; High-fat dairy products : goat cheese, cheddar cheese, cream cheese, mozzarella or blue cheese, high-fat cream, butter, etc .; Nuts and seeds : walnuts, sunflower seeds, almonds, eggplant, chia seeds and flaxseed; Avocados and berries : raspberries, raspberries and other berries with low glycemic index; Sweeteners : stevia, erythritol, magic fruit and other low carboxylic sweeteners; Spices : salt, pepper, spices and common dried vegetables; Healthy fats : coconut oil, avocado oil, olive oil, MCT oil, mayonnaise;
Your food should contain 70% fat, 25% protein and 5% carbohydrates. Usually everywhere between 20 and 30 grams of pure carbohydrates in the daily diet is recommended. But the less carbohydrates and glucose you consume, the better your results will be. If you are on a keto diet to lose weight, it is best to control both your total carbohydrate intake and your net carbohydrate intake. Your daily protein and fat residue should be consumed as needed.
What is Pure Carbohydrate? Pure Carbohydrates Total dietary carbohydrates minus total fiber. We recommend keeping your total carbohydrate intake below 35 grams and pure carbohydrates below 25 grams.
Sample standard ketogenic diet program
Example Of A One-Week Plan For A Ketogenic Diet
Breakfast: meat omelette with cheese and vegetables; Lunch: hamburger (homemade) without bread with slices of cheese and nuts; Dinner: Salmon, eggs and spinach fried in coconut oil.
Breakfast: eggs with meat and mushrooms; Lunch: hamburger with salsa sauce, cheese and avocado; Dinner: steak with eggs and fried salad.
Breakfast: meat, eggs and tomatoes; Lunch: chicken salad with olive oil and feta cheese; Dinner: Salmon with asparagus made in Korea.
Breakfast: eggs, tomatoes; Lunch: almond milk, peanut butter, milkshake cocoa powder; Dinner: stir-fried meatballs, cheese and vegetables.
Breakfast: Ketogenic milkshake like peanut milkshake and strawberry milkshake; Lunch: Shrimp salad with olive oil and avocado; Dinner: Beef with Parmesan cheese, broccoli and salad.
Breakfast: omelette with avocado, salsa, pepper, onion and spices; Lunch: a handful of nuts with celery, avocado and salsa; Dinner: Chicken with pesto sauce, cream cheese and vegetables.
Breakfast: Yogurt (traditional) with peanut butter, cocoa powder and leaf sugar; Lunch: Beef fried in coconut oil with vegetables; Dinner: Hamburger or shredded kebab without bread and rice with eggs and cheese.
If you want to change your diet, you need to know that your diet should contain 70% fat, 25% protein and 5% carbohydrates.
Appropriate Ketogenic Snacks
If you feel hungry between meals, here are some good snacks to lose weight on a ketogenic diet :
Fatty meat or fish; Cheese; A handful of nuts and seeds; Cheese with olives; 1 to 2 boiled eggs; Bitter chocolate 90%; Milkshake with almond milk, cocoa powder and peanut butter; High-fat (traditional) yogurt with peanut butter and cocoa powder; Strawberries and cream; Celery with avocado and salsa sauce; A small amount of leftover food from the previous meal.
Ketogenic Diet Supplements
Because so many foods are limited in this diet, you need to take supplements to get some of them and avoid vitamin deficiencies. It should be noted that some of these supplements can help the dieter to reduce their symptoms during keto fever and increase their performance in exercises with a low carb diet.
A supplement for a ketogenic diet is usually not necessary, but taking the following supplements can be helpful:
MCT oil (medium chain triglyceride): You can add it to drinks and yogurt. MCT oil helps provide energy and increase ketone levels. Minerals : When you start a ketogenic diet, the balance of water and minerals in your body may change. Therefore, the addition of salt and other minerals is of particular importance. Caffeine : Caffeine can be effective in increasing energy, reducing fat and improving performance. External ketones : These supplements can help increase the level of ketones in the body. Creatine : Creatine has many benefits for health and function. Creatine supplementation can be very beneficial if you combine this diet with exercise. Whey Protein : You can add half a teaspoon of whey protein to milkshake or yogurt to increase your daily protein intake.
The final recommendation for people who are planning to start this diet:
Continuing this diet is hard work. In the first days and maybe the first weeks, you should control the temptation to eat sweets and sugars. In the coming days of the ketogenic diet, reduce the consumption of artificial sugar. Seeing the results, you will be interested in continuing your diet. Do not forget about water and electrolyte fluids. The food you eat should have enough electrolytes, such as salt. Keep a close eye on what you eat. Carbohydrates are hidden substances in many foods and you may inadvertently consume large amounts of carbohydrates daily.