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The ketogenic diet, or the so called keto diet is a diet for weight loss that works by limiting the total calories and reducing the carbohydrates in your daily meals. The most popular ketogenic diet is the Atkins diet. With this type of diet plan for weight loss the protein foods are consumed in significant quantities and so are the fat foods as well.
Ketogenic Diet Definition
The product of oxidation of the fats are ketones, hence the name of this regime. Carbohydrates are reduced to insignificant amounts.
Ketogenic Diet foods:
The preparation of the food plan for this diet plan largely consists of foods high in protein, high in fat and low in carbohydrates. Good examples of such foods are:
- meat fillets, ham
- egg proteins, to every 7-10 egg whites it is desirable to add 2-3 yolks
- full-fat cheeses, cottage cheese
- white fish fillets
- crab, shrimp, squid, mussels
- protein drinks
- lactose-free dairy products
- butter, cold pressed vegetable oils, olives, sour cream, mayonnaise, processed cheese
Can nuts be included in the keto diet?
The answer is yes, nuts can be eaten, however the amount of the nuts should be limited to approximately 50 grams per day. nuts are very high in calories and 50 grams of nuts are approximately 300 calories. Please note that (peanut and corn are not nuts).
Keto Diet Vegetables – it is obligatory to consume large amounts of vegetables.
Keto diet fruits – the consumption of fruits during a weight loss keto diet is not desirable as they are high in carbs.
The consumption of cereals, pasta, legumes, potatoes, pumpkin is not desirable as they are high in carbohydrates. The intake of carbohydrates is limited to very small amounts in the Ketogenic Diet.
How to make your keto diet food plan?
The majority of the energy to maintain life in this diet comes from the fat, that is oxidized to ketones. Some portion of the energy consumption, however, is carried by the oxidation of amino acids. This is the reason for the increased consumption of protein in this diet. The amount of protein that Men should consume daily is within 2.5 grams to 3 grams per kilogram of body weight, while for Women the daily protein consumption is within 2 grams to 2.5 grams per kilogram of body weight. The distribution of the food should be in 6 to 8 servings throughout the day. The first meal is an hour after getting up, and the food must contain elevated amounts of water.
Keto Diet breakfast Example: a large Salad with full-fat cheese
It is desirable to have a break of two hours between the last meal and the beginning of the fat burning workout. Thirty minutes after the training it is desirable to consume protein food, but this time in the absence of fat, since fats are digested slowlier and keep food in the stomach for longer.
The simplest solution here is to take a protein shake (preferably whey) or a large dose of amino acids. To fuel your body with the nighttime dose of protein, you can eat a dish with high fat, containing two or more sources of proteins.
Keto Diet dinner Example: Omelet with yellow cheese and white cheese + salad
Every 5 to 7 days, it is imperative to consume of 1 to 2 grams of carbohydrate per kilogramme of body weight by eating food with low glycemic index.
Ketogenic Diet Supplements allowed? – protein shakes, whey protein shakes, Casein protein shakes, amino acids
Ketogenic Diet CookBook – How to prepare your meals?
It is allowed to use all technologies for the heat treatment of the food with the exception of fried in fat. The vegetable oils, except for coconut oil and extra virgin olive oil should not be used for frying, baking, steaming (except in the case of sprinkling just before removing the food). Nuts and seeds are eaten raw or roasted but not fried! Vegetables are eaten raw and as a last resort – steamed or stewed in fat.
Ketogenic Diet Workout – What type of training will be most effective?
Due to the onset of ketosis and low content of glucose in the blood, the most effective and safe workouts are those of short duration in which relatively large amounts of energy is used. A good example of such training is Tae Bo workouts with short duration, as well as power trainings. Workouts with a strong aerobic character quickly lead to the dangerous in low-carb diet hypoglycaemia (low blood sugar). By stopping your training, before fatigue dominates your body, you will prevent this life-threatening condition of hypoglycaemia. If you still feel sick, you will need to eat 100 grams diabetic chocolate with fructose. If you feel sick, do not train anymore that day.
Ketogenic diet dangers – is a ketogenic diet safe?
There is a quick and relatively constant weight loss in terms of fat loss. After a 4-8 week period on this diet, you should definitely take 4-6 weeks a supporting balanced diet or a low carbohydrate diet. The problem with this high protein diet is the maintenance of insulin levels which are important for the recovery of muscle fibres after training. This makes the system very suitable for reducing weight by people who are suffering from insulin deficiency and who are taking the hormone by injecting it.
For people, capable of producing insulin, it is desirable to conduct a day with high carbohydrate menu in every 5 to 7 (10 for men) days of the diet. This will allow you to lose less muscle tissue due to the conduct of this diet plan. The greater amount of fat in the foods allowed in the keto Diet may lead to a certain gastrointestinal discomfort. If this happens, it is best to move to a leaner diet for lowering weight – low-carb or balanced.
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