Ketogenic Diet. What is it? Tip#05

[FrankJScott]

If you're interested in going keto, you will have to reduce the amount of carbs. The ketogenic diet is high in fat moderately protein, and low in carbs. Diets that follow the ketogenic diet include the South Beach Diet, Atkins Diet (its induction phase is particularly), modified Paleo as well as other low-carb diets. Keto is a diet that can be utilized by all people, as vegetarians and vegans can attain ketogenesis. As a rule of thumb, focus on foods which are naturally high in fat, and stay away from highly processed foods that are marked with trans-fats in the greatest extent possible. Consume fruits that have a low glycemic index , yet are high in fiber. You can also take other food items such as avocados (also for the fat) and the berries. Also, make sure you eat plenty of yellow, green and red veggies. Check this Custom Keto Diet for more

There are the following items in the keto-like diet:
Meat (grassfed or free-range meat is ideal) – pork, chicken and beef. Vegans need protein from vegetable sources
Nuts and seeds
Dairies with high fats, such as cream, whole butter, as well as hard cheeses
Leafy greens
Fish and seafood
Coconut oil, olive oil, butter, and vegetable oils high in omega-3

Beware of these things:
Anything that is made of starch (even organic, whole grain)
Most fruits (since they are very high in sugar)
Foods with low-fat content
Vegetable oils rich in omega-6 but low in omega-3
To learn about what kind of fat is suitable for you, read this guide.

Certain keto dieters include coffee and alcohol ( without sugar, cream, or milk) in moderation to their daily diet. Some people stay clear of it. Check these out and see which you prefer.

Here's an example of how a Keto dinner would look like:

Bacon and ground beef roll (163 calories, 14.3g fat, 0 net carbs, 7.64g protein per serving)
Loaded cauliflower (199 calories, 17g fat, 3 net carbs, 8g of protein per serving)
Bone broth (72 calories, 6g fat, 0.7 net carbs, 3.6 grams protein in a cup)
Say goodbye to Carbs and bring on the Bacon
For most of human existence, people depended on carbohydrate-rich foods for their foundation. Carbohydrates are a fantastic source and a preferred source of energy.

We tend to excessively rely on carbs in the modern world of industrial agriculture, abundant calories, and sedentary living. The body consumes excessive carbs quickly, however the excess glucose is stored in fat if it's not being utilized. The result: a staggering increase in weight. Ketogenic diets allow your body to transform dietary fat into ketones and other fatty acids (FFAs) to supply energy. This natural metabolic state called ketosis, is commonly described as. Reaching ketosis means you have cut down on your carb intake to encourage your body to create ketones to generate energy. The body is reliant on fats from your diet for energy when you reduce the amount of carbs you consume net to between 30 and 50 grams.

Your Body is on Keto
Carbohydrates, which are typically broken down into glucose, serve as the primary fuel source. The glucose that isn't used is transformed into glycogen and stored in the liver and muscles to be later used. The ketogenic diet can change the way that glycogen is stored. If you go keto, your body goes into ketosis, a state where glycogen is depleted due to the reduced carbohydrate intake. Instead, fats are converted into energy by creating ketones. Contrary to glucose , which provides rapid energy surges however, the fat's energy is burned more slowly. You may experience fewer sugar crashes if you are on a ketogenic diet. Unsaturated fats give you more pleasure and a ketogenic diet may help you avoid overeating. Ketones have been found to be neuroprotective.

The Adjustment phase: Adapting and Using Keto
Your body tends to resist changes, and adverse effects known as the keto flu may arise during the first few weeks of becoming keto. It is possible to experience nausea, fatigue as well as dizziness. This is your body's way to tell you that it has resisted the temptation to give up carbs and begin using fat for fuel. When you're on ketogenic diets, fatty acids are released from body fats and insulin levels decline. Your kidneys release more water when insulin levels are lower (you'll notice a greater frequency of toilet trips) and sodium, potassium. Your blood pressure may drop because of this. Dizziness, fatigue and sudden weakening are all signs of low blood pressure. It is also possible to experience leg cramps as a result of dehydration.

The symptoms can be cured by increasing your fluid and electrolyte intake, especially during the initial weeks after the ketogenic diet. It's also beneficial to drink vegetable or bone broth. Low blood sugar or hypoglycemia is a different adverse result. The signs of ketosis are feeling hungry, tired and shaking as your body adjusts to its new metabolism of burning fat. The ketogenic adaptation has been proven to result in a decline in physical performance. A review of studies regarding ketogenic diets and physical performance revealed the following:

Anaerobic (ie weight lifting and sprint) performance is severely hindered due to the low level of glycogen in muscle which is why it is strictly prohibited in any competitive sports. So, if you're an athlete, and need to perform at 100 percent to stay in your position (or your job in the case of an athlete in the professional level) then going keto during the season is probably not the best option for you.