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The Ketogenic Diet: What is It? Tip#12

 
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FrankJScott



Založen: 26.2.2021
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PříspěvekZaslal: po červenec 19, 2021 3:13 pm    Předmět: The Ketogenic Diet: What is It? Tip#12 Citovat

It is essential to cut down on carbohydrates if you're serious about going keto. The ketogenic diet is high in fat moderately protein and low-carb. The South Beach Diet, Atkins Diet (its Induction Phase is particularly), modified Paleo as well as other diets with low carbs are all examples of ketogenic diets. The ketogenic diet is suitable for all since you can be vegetarian or vegan and still be able to achieve ketogenesis. It is recommended to eat foods that have an abundance of natural fats and stay clear of foods that contain trans-fats. Eat fruits that have a low glycemic index but are still high in fiber. You can also eat other foods like avocados (also for the fat) and berries. Also, make sure you eat plenty of green, yellow and red veggies. Try this Custom Keto Diet for an idea.

There are the following items in a typical keto diet:
Meat (grass-fed or free-range is better): pork, chickens eggs, beef, eggs. Vegans require protein from vegetable sources
Nuts or seeds
Cream, whole butter, and hard cheeses
Leafy greens
Fish and other seafood
Pure butter, coconut oil, olive oil and vegetable oils that are rich with omega 3

What to Avoid:
Anything that is made of starch (even organic, whole grain)
A majority of fruits are loaded with sugar (which is why they're so popular)
Any food that's labeled with low-fat
Omega-6-rich vegetable oils, but low omega-3
To learn about what kind of fat is best for you, check out this article.

Keto dieters may add alcohol or coffee to their diet however only if they don't have any cream, milk, or sugar. Some people prefer not to drink it. It is possible to experiment with to find out what works for you.

Here's an example of how an Keto-style dinner could be like:

Bacon and ground beef rolls (163 Calories, 14.3g Fat, 0 Net Carbs, 7.64g Protein Per Serving)
Loaded cauliflower (199 calories; 17g fat, 3 net Carbs, 8 G Protein Per Serving)
Bone broth (72 calories, 6g fat, 0.7 net carbs, 3.6 grams of protein per cup)
Bye Bye Carbs - Bring on the Bacon
Since the beginning of time, humans depended on carbohydrates to support their diets. Carbs were an excellent source of calories, and also the body's preferred energy source.

Our current world is marked by industrial agriculture, caloric oversupply and sedentary lifestyles. We often depend too much on carbs, and don't know how to reduce the amount. The body quickly metabolizes excess carbs , but stores them as fat. The resultis a massive increase in the amount of obesity. The ketogenic diet teaches your body to depend on dietary fat for energy by converting fat into ketones and free fatty acids (FFAs). This natural metabolic state is sometimes referred to as ketosis. In order to reach ketosis, you will need cut down on your carb intake to encourage your body to produce ketones for energy. You can cut down on your intake of carbohydrates by approximately 30-50 grams net carbs. This will leave your body with no option but to rely on food fats to fuel itself.

Your Body on Keto
Carbohydrates that are reduced into glucose, serve as the main fuel source. Any glucose not used is converted into glycogen that is stored in your muscles and liver for later usage. This is changed by the ketogenic diet. The ketogenic diet changes this. Your body will go into ketosis following a diet with low carbs. Instead, fat is oxidized to create energy, resulting in ketones. Unlike glucose, which provides rapid energy bursts however, the fat's energy burns down slower. The keto diet may aid in avoiding sugar crash in the event that you consume a lot of carbs. Since unsaturated fats are more full of nutrients and filling, the ketogenic diet may help in reducing the amount of food you consume. Additionally, studies have shown ketones can protect neurons.

The Adjustment Phase of Adjusting to Keto
The body is intolerant to changes. The keto flu, which is also known as a side effect of ketogenic diets, can be present within the first weeks. Fatigue, dizziness, nausea and other signs are symptoms of the keto flu. The keto flu is your body's method of showing that it doesn't wish to depend on carbs any longer and instead focuses on using fat for energy. There will be a decrease in the levels of insulin when you adhere to a ketogenic eating plan. The body is able to release more fatty acids and insulin levels go down. The kidneys release more water when your insulin levels are lower (you'll notice a greater frequency of trips to the toilet) and sodium, potassium. This could cause blood pressure to decrease. A sudden fatigue, dizziness or weakness are signs of low blood pressure. Leg cramps can also result due to dehydration.

These symptoms can be combated by increasing your fluid and electrolyte intake, especially in the initial weeks after you start a ketogenic diet. It is also possible to explore bone broth or vegetable broth. A different consequence of ketosis is hypoglycemia, or lower blood sugar. You may feel tired, hungry, or shaky while your body adapts to the new diet. The ketogenic diet could cause a decline in physical performance. A review of research on ketogenic diets and physical performance revealed that:

Anaerobic (ie weight lifting, sprint) performance is severely hampered due to low levels of muscle glycogen, so it would be strongly discouraged in any sporting event that requires competitiveness. If you are an athlete that relies on your performance to keep your position (or the job you hold if you are a professional) and you're a professional, it is possible that consuming a ketogenic diet during the season not be the right choice for you.
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