You certainly already heard about the low-carb diet with a high content of fats, which is very popular among actors and models. Such a diet is quite nutritional, but at the same time allows you to burn fat for energy. For this reason, weight loss does not require virtually no effort. What represents the keto genetic diet?
What is the keto diet for weight loss
The word "keto gen" is derived from the word ketosis – a condition in which the body breaks down fat molecules to provide energy. Such a condition is achieved at a low consumption of carbohydrates and a larger than usual consumption of fat. In the normal state of the metabolism in the body going through glycolysis when the energy burns carbohydrates. When the body is in the mode of combustion of carbohydrates, uses their energy and does not affect the reserves of fat. During ketosis, our body is set to burn fat, and it helps us to lose weight.
There are several types of keto diets:
- Standard keto genetic diet – this is a diet low in carbohydrates with moderate protein and high fat. Usually consists of 75 % from fats, 20% - protein and 5% carbs.
- Cyclical keto genetic diet – in this type of keto diet are allowed days with intake of carbohydrates. For example, 5 days keto diet, followed by 2 days diet carbohydrates.
- Targeted ketogenic diet - this diet allows you to consume carbohydrates during your workout.
- A high-protein keto genetic diet - this is similar to a standard keto diet, but contains more protein. The ratio generally is 60 % fat, 35% protein and 5 % carbs.
The essence of the keto diet and its benefits
The keto diet has many advantages:
Weight loss
The body uses its own reserves of fat as the main energy source and burn them, to keep up your energy level.
The level of sugar in the blood
Studies show that the keto-diet, and more effectively reduces the symptoms of diabetes, than diets that restrict the intake of calories. Because on this type of diet you consume certain type of products, the level of sugar in the blood naturally decreases.
Mental concentration
Consumption of a small amount of carbohydrates lowers the jumps in blood sugar levels, which leads to better concentration. In addition, many are switching to keto diet not because they want to lose weight and improve your mental abilities and concentration.
Increase energy levels
A molecule of fat is much richer in energy than the compound-based glucose. It allows you to feel energetic throughout the day.
Normalizes the feeling of hunger
Fats provide better satiety, thanks to which the signal of hunger a long time coming. We feel no such hunger and again not to eat, and not snacks.
Cholesterol and blood pressure
The Keto diet helps prevent the formation of arterial plaques, it affects the cholesterol levels in the body. It also normalizes blood pressure and heart rhythm.
Insulin resistance
If we fail to control it, insulin, produced in the human body, can lead to sugar diabetes type 2. The ketogenic diet helps to reduce insulin levels in the body up to a healthy level.
Keto diet: how to start
Although the keto diet is safe for healthy people, ketosis requires some time to get used to it. At first, you can have some side effects, known as the "keto flu", which will take place in a few days. Initially you may feel a certain fatigue, lethargy, headaches and indigestion. To sveti minimize the side effects the first couple of weeks stick to foods with a low carbohydrate diet, to you your body to burn more fat than you take carbohydrates. Also the addition of salts and additives with minerals (1000 mg potassium and 300 mg magnesium) can reduce the risk of developing adverse effects.
Positive is the keto-diet:
- You don't have to worry about calorie restriction. Weight loss happens as the body regulates the appetite and reduces dependence on sugar and processed foods. For this reason, restrict the calories in the first two weeks is not recommended.
- Eating in the keto diet provides three balanced and healthy meals with plenty of fiber, protein, which provide a feeling of satiety.
- Another plus is that when keto diet you can lose muscle mass, unlike diets based on carbohydrates, where the weight loss takes place at the expense of losing, as fat, so the muscle mass.
Keto-diet often leads to substantial loss of water in the initial stage. This happens because the carbohydrates are converted into glycogen, which is stored in the form of water in the muscles and liver. If you expend glycogen stores, the body gets rid of all the water. It plays a big role in the original lose weight in the first few weeks of ketosis. Even if at first there is rapid weight loss, the body also resets the water weight, which leads to weight loss, reduction of the blisters, making the clothes begins to sit.
Products in the keto diet
- Meat: beef, lamb, turkey, pork, veal, chicken
- Fish: salmon, trout, catfish, sardines, mackerel, tuna and more
- Eggs
- Avocado
- Berries: strawberries, blueberries, raspberries
- Vegetables: broccoli, cauliflower, asparagus, brussels sprouts, cucumbers, and many other
- Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds, sesame
- Dairy products: cheese, yogurt, sour cream, cream
- Oils and fats: butter, olive oil, almond oil, coconut oil, peanut butter, flaxseed oil.
Products that are prohibited during the keto diet
- Sweet foods: sweet carbonated drinks, cakes, pies, ice cream, sweets, biscuits
- Grains and starch: products from wheat flour, rice, pasta, cereals (wheat, oats, corn, rye and barley).
- Fruit: in addition to the berries
- Legumes: peas, beans, lentils, chickpeas
- Artificial sweeteners
- Roots and tubers include: potatoes, carrots, parsnips
- Some of the spices and sauces: they often contain sugar and unhealthy fats
- Low-fat foods: they are usually processed and contain a lot of carbohydrates
- Alcohol: many alcoholic drinks contain carbohydrates, which may prevent ketózay.
Menu keto diet for a week
Monday
- Breakfast: eggs with bacon and tomatoes
- Lunch: salad with chicken, feta cheese and olive oil
- Dinner: salmon with asparagus, cooked in butter
Tuesday
- Breakfast: an omelette of eggs, tomato, basil and cheese
- Lunch: a smoothie of milk, peanut butter powder, cocoa and stevie
- Dinner: meatballs, cheese and vegetables
Wednesday
- Breakfast: keto gen cocktail: the coconut milk or cream (60 ml), 180 ml of water or almond milk, strawberries, 1 tbsp of coconut oil and extract of vanilla.
- Lunch: salad of shrimp, avocado with olive oil
- Dinner: pork chops with parmesan cheese, broccoli and lettuce
Thursday
- Breakfast: scrambled eggs with avocado, peppers, onions and spices
- Lunch: handful of nuts, celery with avocado and tomatoes
- Dinner: chicken with pesto and cream cheese, vegetables
Friday
- Breakfast: yogurt with no sugar peanut butter, baking cocoa
- Lunch: a fried piece of beef with vegetables
- Dinner: a sandwich without the bread, bacon, eggs and cheese
Saturday
- Breakfast: scrambled eggs with ham, cheese and vegetables
- Lunch: slices of ham and cheese with nuts
- Dinner: white fish, egg with spinach, cooked in coconut oil
Resurrection
- Breakfast: fried eggs with bacon and mushrooms
- Lunch: steak with cheese, avocado and other vegetables
- Dinner: steak with eggs and salad
A man is hard enough in itself, to enter into a state of ketosis. Here is an important mathematical accuracy. Most often the "experimentalists" uses about 100 grams of carbohydrates instead of the standards in the amount of 20-30 g and overeat protein. Such a system with a low carbohydrate meal can slow down the process of weight loss.