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Ketogenic Diet: Detailed Guidance For Beginners on Keto

All about the keta diet. What to eat for ketosis. How to lose weight.
Keto diet is now at its peak: on the Internet you will find many books, articles and instructions on how to adhere to it, and popular bloggers try it on themselves and share the results.

Ketogenic diet, keto diet - a low-carbohydrate diet with high fat content and moderate protein content. Initially used in the treatment of epilepsy in children. Such a diet helps the body to use fat as the main source of energy

The purpose of this diet is to achieve a state of ketosis. In this state, fats are extracted from the body's reserves, processed into free fatty acids, and then into keto-bodies. It is these keto-bodies that the body uses instead of carbohydrates. In order for the metabolism to reach a state of ketosis, the level of glucose in the blood must be reduced to a minimum and remain in this state for at least 2 days.

On average, keto diets are used for about 3 months.

Ketogenic nutrition can even help with diabetes, cancer, epilepsy and Alzheimer's disease.


What is a ketogenic diet?

A ketogenic diet is a very low carbohydrate, high-fat diet that has much in common with Atkins and low-carbon diets.

This involves drastically reducing carbohydrate consumption and replacing it with fat. This reduction in carbohydrates leads your body to a metabolic state called ketosis.

When this happens, your body becomes incredibly effective in burning fat for energy. It also converts fat into ketones in the liver, which can supply the brain's neurons with energy.

Ketogenic nutrition can lead to a significant reduction in insulin hormone and free blood sugar levels. This, along with a high ketone content, has numerous health benefits.

The keto diet is a low carbohydrate and low-fat diet. It reduces blood sugar and insulin levels and transfers metabolism in the body from carbohydrates to fats and ketones.

Different types of ketogenic diets

There are several options for a ketogenic diet, including

* Standard ketogenic diet (SKD): This is a very low carbohydrate, moderate protein and high fat diet. It typically contains 70% fat, 25% protein and only 5% carbohydrates.

* Cyclic ketogenic diet (CKD): This diet includes periods of higher carbohydrates, for example, 5 ketogenic days followed by 2 days of high carbohydrates.

* Targeted ketogenic diet (TKD) - allows you to add carbohydrates during training..

* The high-protein ketogenic diet is very similar to the standard ketogenic diet, but contains more useful protein. Often this ratio is 60% fat, 35% protein and 5% carbohydrates.

Only standard and high-protein ketogenic diets have been carefully studied. Cyclic or targeted ketogenic diets are more advanced methods and are mainly used by bodybuilders or athletes.

The information in this article is mainly related to standard ketogenic diets (ketogenic diets), although many of the same principles apply to other options.

Kitogenic diets can help you lose weight.

A ketogenic diet is a way to lose weight and reduce your risk factors for illness.
In fact, research shows that a ketogenic diet far exceeds the often recommended low-fat diet.
Moreover, your diet is so full that you can lose weight, not counting calories and not tracking your food intake.

There are several reasons why a ketogenic diet is better than a low-fat diet, including increased protein intake, which has many advantages.

Raising ketones, lowering blood sugar levels and increasing insulin sensitivity can also play a key role.


What can and cannot be eaten on a keto-diet

The basis of the diet for keto diets is made up of products with high fat content, as well as proteins.

List of approved products:
* Meat;
* Fish, seafood;
* Vegetable oil;
* Nuts;
* Eggs;
* Mushrooms;
* Green vegetables;
* Seeds;
* Dairy products in small quantities;
* Salt.
Meals can be taken at any time of the day, but it is better not to eat 2-3 hours before bedtime.

List of prohibited foods:
* Sugar;
* Fruits and dried fruits;
* Processed meat products: sausages, sausages, sausages, sausages;
* Semi-finished products;
* Flour;
* Any sweets;
* Vegetables with high starch content: potatoes, corn, beetroot;
* Alcohol.

Read about the menu for two weeks here.

In fact, keto diet is a curative nutrition protocol that should be used strictly according to the doctor's prescription. That is, you can not just take and get your body into ketosis, just because you decided so. The body needs time to adjust to the ketosis mode and it needs to be properly configured. Without a doctor it is difficult to do it, because you need special devices that regulate the level of ketone bodies in the blood. If their level is too high, the body begins to oxidize and a person can even fall into a coma. Use APP AssayMe to control ketones in your body
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