You probably already heard of low-carb diet with high fat content, which is very popular among actors and models. Such a diet is quite nutritious, but helps you to burn fat for energy. For this reason, lose weight with almost no effort. What is a keto diet genetics?
What is the keto diet-slimming
The word "keto genetic" derives from the word ketosis – a condition in which the body breaks down fat molecules to provide energy. What has been achieved at a low consumption of carbohydrates and more, usually the consumption of fats. In the normal state the body's metabolism is via glycolysis, when for energy carbohydrates are burned. When the body is in the mode to burn the carbs, it uses them to produce energy and does not affect the reserves of fat. During ketosis, our body is configured for the burning of fat, and this helps us to lose weight.
There are different types of keto diet:
- Standard keto genetic diet is a low carb diet with moderate protein and high fat content. It is usually made up to 75 % from fat, 20% protein and 5% carbohydrates.
- Cycle keto diet genetics – with this type of keto diet are allowed on days with the consumption of carbohydrates. For example, 5 days keto diet, followed by 2 days of feeding with carbohydrates.
- Deliberate the ketogenic diet is - this type of diet allows you to consume carbohydrates during the workout.
- High-protein keto diet genetics - it is similar to a standard keto diet, but include more of proteins. The ratio is usually 60 % fat, 35% protein and 5% carbohydrates.
The essence of the keto diet and its benefits
The keto diet there are a number of advantages:
Slimming
The body uses the fat reserves as source of energy and burning them, in order to maintain the energy level.
The level of sugar in the blood
Studies show that keto diet more effectively reduces the symptoms of diabetes diet, limiting the consumption of calories. As well as on this type of diet you consume a certain type of products, the level of sugar in the blood in a natural way reduced.
Mental concentration
The consumption of a small amount of carbohydrates reduces the jump in the level of sugar in the blood, which leads to a better concentration. In addition, many are keto diet not because they want to lose weight, and to improve mental ability and concentration.
Increasing the level of energy
A molecule of fat is much more energy-rich compounds based on glucose. This allows you to feel energetic throughout the day.
Normalize the feeling of hunger
Fat better, providing a sense of fullness due to which the hunger signal never arrives. We feel not affamatissime and, once again, not eating and not eating a snack.
The cholesterol and the blood pressure
Keto diet helps to prevent the formation of arterial plaque, that affect the level of cholesterol in the body. It also normalizes blood pressure and heart rate.
Insulin resistance
If you do not check the insulin produced by the body, can lead to type 2 diabetes mellitus. The ketogenic diet is helps the person to reduce the levels of insulin in the body to a healthier level.
Keto-diet: where to start
Even if keto diet safe for healthy people, ketosis requires some time to get used to it. At first, you may experience some side effects, known as "keto flu", which pass through a couple of days. Initially, you may feel a bit of fatigue, confusion, headaches and gastrointestinal problems. To minimize the side effects, the first few weeks stick diet with a low carbohydrate content, to teach your body to burn more fat, before removing the carbs. Also, the addition of salt and mineral additives (1000 mg of potassium and 300 mg magnesium) can reduce the risk of side effects.
The positives of keto diet:
- You do not need to worry about limiting calories. Weight loss happens as the body regulates the appetite and decreases the dependence on sugar and processed food. For this reason, to restrict the calories in the first two weeks is not recommended.
- The power plan with a keto diet consists of three balanced, healthy meals with a sufficient amount of fiber, protein, which provide a sense of satiety.
- Another advantage consists in the fact that when keto diet you will not lose muscle mass, unlike a diet based on carbohydrates, where the weight loss occurs because of the loss, like fat and muscles.
Keto diet often leads to a significant loss of water in the initial phase. This happens because the carbohydrates are converted into glycogen, which is stored in the form of water in the muscles and in the liver. When you consume the glycogen stores, the body gets rid of all the water. This plays a great role in the primary lose weight in the first weeks of ketosis. Even if the first occurs, rapid weight loss, the body, and relieves water weight, which leads to weight loss, reduce the swelling, thanks to this clothing begins to sit.
Products allowed for the keto diet
- Meat: beef, lamb, turkey, pork, veal, chicken
- Fish: salmon, trout, catfish, sardines, mackerel, tuna and other
- The 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 seeds
- Dairy products: cheeses, yogurt, sour cream, heavy cream
- Oils and fats: butter, olive oil, almond oil, coconut oil, peanut oil, flax seed oil.
Products prohibited when keto-diet
- Sweet: the sweet drinks, cakes, sweets, ice creams, candies, cookies
- Grains and starches: all wheat products, rice, pasta, cereals (wheat, oats, corn, rye, and barley).
- Fruit: with the exception of fruits of the forest
- Legumes: peas, beans, lentils, chickpeas
- Artificial sweeteners
- Roots and tubers: potatoes, carrots, parsnips
- Some condiments and sauces: they often contain sugar and unhealthy fats
- Products with low fat content are usually recycled and contain a lot of carbohydrates
- Alcohol: many alcoholic beverages contain carbohydrates, which can interfere with ketosis.
Menu keto diet for a week
Monday
- Breakfast: eggs with bacon and tomato
- Lunch: salad with chicken, feta cheese and olive oil
- Dinner: salmon with asparagus, cooked in butter
Tuesday
- Breakfast: omelette of eggs, tomatoes, basil and cheese
- Lunch: smoothie with milk, butter, cocoa powder, and stevia
- Dinner: meatballs, cheese and vegetables
Wednesday
- Breakfast: keto genetic cocktail: the coconut milk or cream (60ml), 180 ml of water or almond milk, strawberries, 1 tablespoon of coconut oil and the vanilla extract.
- Lunch: salad of prawns, avocado with extra virgin olive oil
- Dinner: pork chops with parmesan cheese, broccoli and lettuce
Thursday
- Breakfast: omelette with avocado, peppers, onions and spices
- Lunch: a handful of nuts, celery sticks with avocado and tomatoes
- Dinner: chicken with a sauce of pesto and cream cheese, vegetables
Friday
- Breakfast: yogurt without sugar with the butter, cocoa powder
- Lunch: roast beef with vegetables
- Dinner: a sandwich without the bread, bacon, eggs and cheese
Saturday
- Breakfast: omelette with ham, cheese and vegetables
- Lunch: diced ham and cheese with nuts
- Dinner: white fish, eggs with spinach, cooked in the coconut oil
The resurrection
- Breakfast: fried eggs with bacon and mushrooms
- Lunch: beef steak with cheese, avocado, and other vegetables
- Dinner: a steak with eggs and salad
A person is difficult to enter into a state of ketosis. Here it is important to the accuracy of mathematics. Often "researchers" consumption of about 100 g of carbohydrates instead of mass equal to 20-30 g, and they eat too much protein. Such a power supply system low-carb can slow down the process of weight loss.