You, definitely, I have heard it already very popular among low-carb high-fat diet model and actress. This diet are highly nutritious, but this permission that you to burn fat energy. Therefore, weight loss requires almost no effort. What is the genetic this diet?
What about keto-diet slimming
The word "keto gene" the word of the state of ketosis, in which the body breaks fat molecules provide energy for. To obtain such a situation, low-carb consumption and oil consumption are usually more. In a normal situation, glycolysis occurs in the metabolism with the body, time, carbohydrates are burned for energy. When the body uses carbohydrates burning mode, Energy, oil stocks and their effects. During ketosis, the body is structured which helps in burning fat US pounds.
There are several types keto diet:
- Genetic standard keto diet – high in fat with moderate protein and low carb diet. Usually 75% fat, 20% protein and 5% carbs.
- Loop keto genetic diet – such diet is the consumption of carbohydrates in a day Eto. For example, the keto diet 5 days and then 2 day diet with carbs.
- Such a diet allow you to consume carbohydrates during exercise diet ketojenik purposeful.
- High protein keto diet keto diet looks like a genetic standard, but contains more protein. Wind, usually 60% fat, 35% protein and 5% carbs.
Extract keto diet and its benefits
Keto diet there are numerous benefits:
Slimming
The primary source of energy the body uses and burns oil, and their stocks to protect them from such as energy level.
Blood sugar
Research shows that more effectively reduces the keto diet, diabetes symptoms, and diet limit the intake of more calories than. Such a diet to consume a given product type, blood sugar naturally is reduced.
Mental concentration
Consumption of carbohydrates reduces blood sugar levels a small amount of horses, which leads to better concentration. In addition, many keto diet and wanting to lose weight because it's not a transition to improve mental ability and concentration.
Increased energy levels
The oil is a very rich molecular energy, more link-based glucose. Ayse and ensures that you feel energetic throughout the day.
Normalizes hunger
The oils, the better it provides a sense of fullness thanks to the hunger signal seem long. Once again we feel the food is not as open and not, and never cookie.
Cholesterol and blood pressure
The keto diet helps prevent the formation of arterial plaques of cholesterol effects in the body. This normalizes blood pressure and heart rate.
Insulin resistance
If not to check on her insulin produced by the body, which can be caused by diabetes Type 2. To lose weight on the ketogenic diet helps an individual to lower the level of insulin the body at a healthy level.
Keto diet: where should I start
Even a keto diet for safe, healthy, human, ketosis requires her for a while get used to it. First you can experience some side effects, also known as "keto" flu a couple of days to go through. You may feel first. some fatigue, confusion, headache, and gastrointestinal problems. For the first few weeks for the side effects to a minimum the power to Sveti stick with low-carb, to teach your body to burn more fat, you first if you pull on the carb. Adding salt with minerals and additives (1000 mg potassium and 300 mg magnesium) may reduce the risk of side effects.
Positive keto diet:
- No need to worry, denial calories. Weight loss, as well as in the body regulates appetite decreases and sugar addiction, and processed foods. Therefore, it is not recommended to restrict calories for the first two weeks.
- While doing a keto diet nutrition plan provides three balanced, healthy food with plenty of fiber, protein and provide a feeling of fullness.
- Keto diet not to loose that's another plus, Nov the mass of the unlike diet based on carbohydrates, where the attenuation due to loss, fat and Nov.
Which often leads to significant water loss during the initial phase of the keto diet. This is happening because the carb into water and stored as glycogen and liver Nov. Spend time around water, the body gets rid of glycogen stores. This plays a huge role, the original weight loss ketosis in the first few weeks. First how much weight loss fast, the body resets cause water weight weight loss, reduce bloating, thus it is better to sit out the start of the season.
A keto diet allowable products
- Meat: beef, lamb, turkey, pork, beef, chicken
- Fish: salmon, trout, catfish, sardines, mackerel, tuna and other
- Eggs
- Avocado
- Berries: strawberries, blueberries, raspberries
- Vegetables: broccoli, cauliflower, asparagus, brussels sprouts, cucumbers, and others
- Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds, sesame seeds
- Dairy products: cheese, yogurt, sour cream, cream
- Oils and fats: butter, olive oil, almond oil, coconut oil, peanut oil, linseed oil.
Products, keto diet a banned
- Sugary foods: sugary sodas, pastries, cakes, ice cream, candy, biscuit
- Starch grains and products: wheat flour, rice, pasta, grains (wheat, oats, corn, rye and barley).
- Fruit: strawberries, except
- Legumes: peas, beans, lentils, chickpeas
- Artificial sweeteners
- Roots and tubers: potatoes, carrots, parsnips
- Usually they contain sugar and unhealthy fats some spices and sauces
- Foods low fat: is usually recycled and contains a lot of carbohydrates
- Alcohol: many alcoholic drinks contain carbohydrates that may generate this disease.
A week on keto diet menu
Monday
- Breakfast: egg, bacon and tomato
- Lunch always, the answer is: chicken salad with olive oil and feta cheese
- Always in the evening, the answer is: salmon with asparagus, cooked in butter
Tuesday
- Breakfast: egg omelet, tomato, basil and cheese
- Lunch always, the answer is: cocktail, milk, peanut butter, cocoa powder, and stevia
- Always in the evening, the answer is: meatballs, cheese and vegetables
Wednesday
- Breakfast: keto gene cocktail: coconut milk or cream (60ml), 180 ml of water or almond milk, strawberries, 1 tbsp coconut oil and vanilla extract.
- Lunch always, the answer is: shrimp salad, avocado, with extra virgin olive oil
- Always in the evening, the answer is: ETI pig with Parmesan cheese, broccoli, and lettuce leaves
Thursday
- Breakfast: omelet, avocado, peppers, onions and spices
- Lunch always, the answer is: a handful of nuts, celery, avocado and tomato
- Always in the evening, the answer is: chicken, pesto and cream cheese, vegetables
Friday
- Breakfast: yogurt, sugar-free peanut butter, cocoa powder
- Lunch always, the answer is: a piece of beef with roasted vegetables
- Always in the evening, the answer is: sandwich bread, bacon, egg and cheese
Saturday
- Breakfast: eggs, ham, cheese and vegetables
- Lunch always, the answer is: a slice of ham, cheese and nuts
- Always in the evening, the answer is: white fish, eggs, spinach cooked in coconut oil
Resurrection
- Breakfast: fried eggs, bacon and mushrooms
- Lunch always, the answer is: steak, cheese, avocado and other vegetables
- Always in the evening, the answer is: steak, eggs and salad
When a person has enough self State to promote ketosis. Mathematical accuracy is important here. Often called "experimenters" and put 20-30 grams of carbs consumed instead of normal about 100 g of protein you eat. Such a low-carb slimming process, the inhibition of the power system.