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Автор Тема: Ketogenic Diet: What is It? Tip#71  (Прочитано 55 раз)

FrankJScott

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Ketogenic Diet: What is It? Tip#71
« : 19 Июль 2021, 17:12:13 »
If you want to go keto, you will have to reduce the amount of carbs. This diet is high in fat, moderate protein, and very low in carbohydrates. There are a variety of diets that follow the ketogenic lifestyle, like the South Beach Diet. The Atkins Diet is known for its induction phase. Modified Paleo is another low-carb diet. The ketogenic diet is appropriate for anyone because it is possible to be vegan or vegetarian and still reach ketogenesis. It is recommended to eat foods that have the highest natural fat content and stay clear of foods that contain trans-fats. Avoid fruits with low glycemic values however, they are high in fiber. Additionally, think about other options like avocados (also because of their fat) or berries. In addition, consume plenty of yellow, green and red veggies. Look at this Custom Keto Diet for an idea.
 
These are the key elements of a ketogenic diet:
Meat (grass fed and free-range are the best) such as pork, chicken eggs, beef, eggs. Vegans need protein from vegetable sources
Nuts and seeds
Cream, which is a high-fat dairy product as well as whole and hard butter are all examples of high-fat products.
Leafy greens
Fish and other seafood
Coconut oil, olive oil, butter and vegetable oils are high in omega-3
 
Here are some things to avoid
Anything made with starch (even whole grain bread made from organic whole grain)
A majority of fruits (due to their high sugar levels) are very low in sugar.
Foods that are labeled as low-fat
Omega-6-rich vegetable oils are abundant in vegetable oils and low in omega-3
This guide will help you determine the right fat to use for your body.
 
Certain keto dieters add alcohol and coffee (minus the cream sugar or milk) to their diet in moderate amounts. Others prefer to avoid it. You can try experimenting with these drinks to discover the one that is most effective for you.
 
Here's what a Keto Sample dinner could look:
 
Bacon and ground beef roll (163 calories; 14.3g fat; 0 net carbs; 7.64g of protein per serving).
Loaded cauliflower (199 Calories 17, 17g Fat 3 net Carbs, and 8g of protein per serving)
Bone broth is packed with 72 calories, 6g of fat, 0.7 net carbohydrates, and 3.6g protein per cup.
Bye Bye Carbs - Bring Bacon to the table! Bacon
For the majority of time humans have relied on carbohydrate-rich food items for their base. Carbohydrates were a great source of energy and preferred energy source.
 
Our current world is characterized by industrial agriculture, caloric excess and sedentary lifestyles. We often rely too heavily on carbs, and don't know how to manage the amount. The glucose from excessive carbs is quickly processed by the body, but is stored as fat if not used. The resultis a significant increase in weight. By converting fat into ketones (FFAs) and ketogenic diet the body will depend less on dietary fat for energy. This state of metabolism is commonly known as ketosis. In order to reach ketosis, your body will need to restrict your carb intake. Limit your intake of carbs by 30 to 50g net carbs. The body will need to depend on diet oil to fuel itself.
 
Your Body on Keto
Normally, carbs are broken into glucose, and utilized as the primary energy source. Glucose not being used can be converted into glucose , which is stored in your liver and muscles for later use. The ketogenic diet can alter this. Your body goes into ketosis after you consume keto. It is a condition where your body has been stripped of glycogen as a result of the low-carb diet. Instead, fats are converted to energy via oxidation, producing ketones. Fat burns slower than glucose, which can give you quick bursts. If you adhere to the ketogenic diet, you will be able to stay away from sugar cravings by avoiding eating too many carbs. The ketogenic diet can also help to reduce the urge to eat, as unsaturated fats can be more satisfying. Ketones have been shown to protect neurons.
 
Adapting to Keto: The Adjustment Phase
Your body resists the change. The side effects known as keto flu can occur during the first few days of beginning keto. Symptoms of the keto flu can include nausea, dizziness, and fatigue. The keto flu is your body’s way of letting you know that it does not want to rely on carbs anymore and instead learns to use fat for energy. Your insulin levels will fall when you're on a ketogenic diet. Fatty acids are released by the body's fat. If insulin levels drop, your kidneys will excrete more water (you'll be able to notice an increased frequency of trips to the bathroom), potassium and sodium. This could cause blood pressure to fall. The symptoms of fatigue, dizziness and weakness are symptoms of low blood pressure. You may also experience leg cramps as a result of dehydration.
 
To fight these signs you should increase your electrolyte and fluid intake, especially during the initial few weeks of being on a keto diet. The consumption of vegetable broth or bone broth can also be beneficial. Hypoglycemia, or low blood sugar, is a different negative side consequence. You might feel tired as well as hungry and shaky as your body adjusts to the ketogenic diet. The ketogenic adaptation has been proven to result in a decline in physical performance. These are the findings of a review of studies that looked at ketogenic diets' effects on physical performance.
 
Anaerobic (i.e. lifting weights or sprinting), performance is limited due to the low muscle glycogen levels triggered through ketogenic diet. This would strongly discourage its use in the majority of situations of competitive sports. If you're an athlete who depends on 100% performance to maintain your position or your job, going keto in season is probably not the best option.

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