Keto diet for beginners. How to start a diet?

Keto diet or ketogenic diet is a way of eating which involves eating foods that are low in carbohydrates and high in fats, resulting in faster weight loss. This diet has many health benefits, as demonstrated in more than fifty studies.

Foods for keto diet

In terms of the keto diet as my carb intake on a keto diet occurs in low doses, reduces the level of the hormone insulin and increasing the level kontrinsuljarnye hormones. Under their influence the body to produce energy begins to actively break down fat from the formation of large amounts of ketone bodies.

Keto diet promotes rapid weight loss, there are other advantages of this diet: decrease the feeling of hunger and increasing the "vital energy". The ketogenic diet makes us more energetic and focused. When the body produces ketones, it enters a metabolic state called "ketosis". The fastest way to reach ketosis is to fast, nothing is — but no one can withstand starvation for a long time. However, the appropriate keto-diet can be followed long enough, keeping your body in 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 lactation
  • Pancreatitis
  • Liver failure
  • Renal failure
  • Primary carnitine deficiency
  • The enzyme deficiency carnitine palmitoyltransferase, carnitine translate, pyruvate kinase deficiency
  • Porphyria
  • Chronic gastrointestinal tract

What can you eat on a ketogenic diet?

The most important thing to reach ketosis is to avoid eating large amounts of carbohydrates. It is necessary to maintain carbohydrate intake of less than 50g/day, better less than 20g/day. The fewer carbs you consume, the faster ketosis is achieved and, as a consequence, the decrease in body mass. At first it may help to count the number of carbohydrates. But if you stick to our recommended products and recipes, you'll be able to stay in ketosis, not bothering to count.

What should I avoid?

What exactly you should avoid on a keto-diet is carbohydrate foods containing a lot of sugar and starch: bread, pasta, rice and potatoes.

Skewers of salmon

Extremely important for a keto diet fully avoid sugary and processed food (crackers, chips, etc.). The food should contain a lot of fat and moderately high protein, because excess protein will be transformed faster to glucose in the body. To maintain ketosis the body must take about 5% of energy from carbohydrates, 15-25% from protein and 75% fat.

That you can drink on a keto diet?

Water is the perfect drink, coffee and tea too. It is better not to use sweeteners, especially sugar.

How is low-carb keto diet?

The fewer carbs you consume, the higher will be the efficiency of the power supply to suppress appetite, reduce body weight and control of diabetes 2 type. Keto diet is a strict low-carb diet containing less than 20 grams of carbs a day, so it has high efficiency. Below are three possible examples of what to look for low carbohydrate foods, depending on how many carbohydrates you plan to eat for the day.

Keto diet turns your body into a machine to burn fat. The slimming process is greatly accelerated due to reduction of insulin — the hormone of the accumulation of subcutaneous fat. More than 30 scientific studies show that the ketogenic diet lead to a more effective weight loss compared to other diets.

Loss of appetite

Keto-diet can improve the control over appetite. The feeling of hunger is dramatically reduced, which is confirmed by scientific research. Keto diet allows without difficulty to eat less food and reduce body weight. On a keto diet many enough there are only two times a day (skip Breakfast), and some even reduce the number of meals to once a day without discomfort for yourself. So the added bonus of a keto diet could save time and money due to the lack of frequent snacking throughout the day.

The energy and intellectual ability

Some people use the ketogenic diet specifically to boost mental performance. In animal studies were shown evidence that a state of ketosis when fasting gives benefits such as resistance to stress, injuries and diseases. It was suggested that an explanation for this: mammals that succeeded in surviving for long periods without food, adapted to the optimum functioning of the brain is in a state of ketosis. The ketogenic diet leads to improved concentration and mental clarity.

Keto-Oladi

Keto diet can lead to better digestion, reduced gas and bloating, reduce cramping and abdominal pain, to relieve symptoms of irritable bowel syndrome. For some people this becomes the most significant benefits of the diet, and the effect takes only a few days.

Increase physical strength

Ketogenic diet improves endurance, open access to a large amount of energy from fat depots. Reserves of glucose in the body, stored in liver and muscles as glycogen are burned up in just a couple of hours of intense training, while in fat stores enough energy to fuel the body for weeks.

Treatment of symptoms of epilepsy

Initially, this power system was generally developed for people with epilepsy (especially for children with resistance to therapy), and studies have shown that the frequency of attacks on such a diet becomes smaller. This is probably related to the ability of ketone bodies to inhibit the foci of excitation in the brain. Traditionally therapy has been used mainly for children, but in recent years with success has been used in relation to adults. In addition, the well itself showed a ketogenic diet in Alzheimer's disease, Parkinson's, and autism spectrum disorders, amyotrophic lateral sclerosis.

How to quickly get into ketosis on a keto diet?

Here are the seven most important things to enter the state of ketosis, ranked from most important to less important:

  1. Limit the consumption of carbohydrates to 20 grams a day or less: follow a strict diet with low carbohydrate. The fiber 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 excess protein turns into glucose. Try to stick to eating about 1.5 grams of protein per day per kilogram of your weight (about 100 grams of protein a day if you weigh 70 kilograms). A common mistake that prevents people from to cause ketosis, is eating too much protein. Our keto recipes are developed with the necessary amounts of protein.
  3. Cheese wrapped in bacon
  4. Consume enough fat. Keto-diet is a diet high in fat. There is a difference between the keto diet and starvation, which also leads to ketosis: the diet easier to stick to for a longer time. During prolonged fasting we can feel fatigue and hunger, while the ketogenic diet is more sustainable and allows us to maintain good health. If the background of the keto diet you the feeling of hunger, you should add more fat to the food (for example, more oil). Our keto recipes developed containing the required proportions of fat.
  5. Avoid snacking, when you do not feel strong hunger. If you eat more than you need, just for fun and because it has food, it will decrease ketosis and slow the weight loss. But the normal snacking when you experience hunger.
  6. If necessary, you can add interval fasting. For example, skip Breakfast and eat only during an eight-hour window, fasting for the other sixteen hours (scheme 16:8). It is very effective to increase the level of ketones, as well as to accelerate weight loss and control of diabetes 2 type.
  7. Add exercise — adding any kind of physical activity can greatly increase the level of ketones in the body. Exercise also helps to accelerate weight loss and improve control of diabetes 2 type.
  8. Sleep enough hours and reduce stress. For most people require at least 7 hours of sleep a night. Lack of sleep may hinder compliance with keto diet because of its influence on feeding behavior, reduce self-control and make you susceptible to the temptations of unnecessary extra food.

Conclusion: to get in ketosis, it is necessary to limit the carbohydrate intake to a low level, preferably below 20 grams a day

Breakfast

Practical advice on keto diet

Breakfast

What food should start your day? If you love bacon and eggs is a good option. If not, there are keto-breakfasts that do not contain eggs. You said that "Breakfast is the most important meal of the day"? It is a common misconception, but it still is a myth. If after waking up you're not hungry, don't be afraid to skip Breakfast or just a Cup of coffee or tea. Decrease feelings of hunger characteristic of keto-diet, so don't worry about skipping any meal. If you are hungry upon waking, but limited in time, there are many delicious, nutritious and fast for the preparation of keto Breakfast.

Lunch and dinner

What to eat for lunch or dinner? Daily meal planning can be simple. Meat animals and poultry or fish with salad or vegetables with melted butter, cheese, and delicious sauce. We have hundreds of options for delicious keto meals.

Although for a long time was dominated by the idea of limiting fat in the diet, recent studies show that low-carb and ketogenic diets can be effective. As diet with fat restriction. The fats contained in the products contribute to a better saturation and make the food taste great. How to get back the fats in food? What fats to use: butter or oil? And how many fats you need to consume each day? Tip: if you constantly feel hungry on a keto diet, then eat more fats. Here's how to add fats.

Bread

One of the most common foods that people consume because the ketogenic diet is bread. However, there are many types of good bread with a low content of carbohydrates.

Bread

Eating outside the home

How to stick to a keto diet outside the home, in cupboards, in the hotel or in restaurants? Avoid starchy foods (bread, rice, pasta) and ask for an extra serving of fats, such as olive oil or butter.

Don't trust refined products, "low carb diet"

Do not trust creative marketing in relation to special products "low carb". Remember that an effective keto diet does not include refined and processed industrial products. Unfortunately, the widespread deceptive advertising that actually promotes unhealthy carbohydrate food products under the guise of "low carb".

Possible side effects keto diet

Keto-flu

Most people experience symptoms of "keto-flu". Here is a list of what you can feel - to a greater or lesser extent - a few days after the start of the keto diet:

  • Headache
  • Fatigue
  • Dizziness
  • Slight nausea
  • Unfocused attention
  • The lack of motivation
  • Irritability
Keto-flu

The symptoms usually disappear within a week when your body adjusts to getting energy from fats. The cause of "keto-flu" is not precisely known. There are suggestions that these symptoms are associated with dehydration on the background of increasing formation and release of ketone bodies. Also among the possible reasons cited immunological responses and changes in intestinal microbiota. As a rule, the symptoms of "keto-flu" affect humans whose diet was relatively "unhealthy" (in particular, contained many high-carbohydrates). You can reduce and even eliminate these symptoms by making sure that you get enough liquid and salt. A simple way to do this is to drink a Cup of broth 1-2 times a day.

How much will decrease my weight on a keto diet?

The results vary greatly. Most people lose 1-2 kg in the first week. Basically it takes the liquid. After that, people on average lose about 0.5 kg a week. But variations are possible, depending on the age, sex and condition of the body. As you approach the body mass index to "normal", the weight loss will slow down. You have to understand that for each in the "normal" BMI is your weight that depends on growth. No need to try to ensure that broadcast popular media or "public opinion" focus on your health and sense of self.

How can I track carbohydrate intake?

If you use our menu on the day you will consume up to 20 grams of carbs without having to count them. The use of our reference products will help you to estimate the amount of carbs you consume in a day.

29.12.2019