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Antiguo 2021-07-19, 04:06 PM   #1
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Predeterminado Ketogenic Diet: What is It? Tip#10

Anyone keen on going keto should cut out carbohydrates to the curb. The ketogenic diet is high in fat, moderately protein and extremely low in carbohydrates. Some diets that have been modelled on ketogenic diets include the South Beach Diet or Atkins Diet (its introduction phase in particular) or modified Paleo or other low-carb alternatives. You could be vegetarian, vegan or both and still experience ketogenesis. You should eat foods with a high natural fat content and avoid food items that contain trans-fats. Eat fruits that have a low Glycemic Index, but are full of fiber. Also, eat other foods like avocados (also for the fat) and the berries. A good portion of green, yellow, or red vegetables is suggested. See this Custom Keto Diet for info

A typical keto diet might comprise:
Meat (grass-fed, free-range, is superior): pork, chickens and beef, eggs. Vegans need protein from vegetable sources
Nuts Seeds, nuts
High-fat dairy such as cream, whole and hard butter are all examples of high-fat foods.
Leafy greens
Fish and other seafood
Coconut oil, olive oil, pure butter, vegetable oil with omega 3

How to avoid it:
All food items that are made up of starch (even whole grain, organic bread)
The majority of fruits (since they contain a high amount of sugar)
Low-fat foods
Vegetable oils rich in omega-6 and low in omega-3
This guide will teach you how to pick the correct kind of fat.

Some keto dietters add alcohol and coffee (minus the cream sugar or milk) to their diets in moderate amounts. Certain people do not drink it. Try these drinks to find out the best one for your preferences.

Here's how a Keto Sample Dinner would look:

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 8g of protein per serving)
Bone broth is 72 calories, 6g saturated fat, 0.7 net carbs, and 3.6g of protein per cup.
You can't have carbs!
For most of human existence the people depended on carbohydrate-rich food sources for their daily needs. Carbohydrates were a good source of calories as well as the primary source of energy.

But, in the current world of industrial agriculture, excessive caloric intake, and sedentary lives, we often overrely on carbs, and we overdo it. The body quickly processes excess carbs, but it stores the fats as fats when they're not being used. The result? A dramatic rise in obesity. Ketogenic diets enable your body to convert the fats in your diet into ketones and other FFAs (FFAs) to supply energy. This state of metabolism is commonly known as ketosis. To reach ketosis, you will need to reduce the intake of carbohydrates. This will help your body produce ketones for energy. Limit your intake of carbs to 30-50g net carbs. Your body will then need to depend on diet oil for energy.

Your Body on Keto
Carbohydrates that are broken down into glucose, are used as your primary fuel source. Glycogen is transformed into glycogen from glucose and stored in the liver and muscle to be used later. This is what the ketogenic diet does. You can go keto when you are on an eating plan that is low in carbs. The body is in ketosis. Instead fats are oxidized in order to create energy, also known as ketones. The energy from fat is more stable than glucose, which produces rapid bursts. In turn, you are less likely to experience sugar crash following a meal that is high in carbs when you are on a ketogenic diet. Because unsaturated fats tend be more full, a ketogenic diet will help reduce overeating. Additionally, studies have shown ketones can protect neurons.

The Adjustment phase: Adapting and using Keto
The body can be resistant to change and side effects referred to as keto flu may arise in the initial few weeks of going keto. Fatigue, dizziness, nausea and other symptoms are all signs of the keto flu. You can think of it as your body's way of getting rid of its dependence on carbohydrates and switching to fats for fuel. The ketogenic diet releases fatty acids from the body, and insulin levels drop. As insulin levels fall, your kidneys excrete more water. This will cause an increase in the number of trips to the bathroom (and an increase in the quantity of potassium and sodium). Your blood pressure can drop as a result. Dizziness, fatigue and sudden weakness are symptoms of low blood pressure. Dehydration can cause leg cramps.

This can help you manage your symptoms. Also, vegetable broth or bone broth may be beneficial. Hypoglycemia, or low blood sugar levels, is a different consequence of ketosis. In the process of adjusting your body to the new fat-burning diet, symptoms include feeling fatigued, hungry and shakey. If keto adaptation continues, there has been a reduction in physical performance. A review of research about ketogenic diets, physical performance found that:

...anaerobic (ie weight lifting or sprint) performance is limited by the lack of glycogen levels in muscles induced by a ketogenic diet, and this would strongly prevent its use in most situations of competition. So, if you're an athlete and must perform at a high level of% to maintain your position (or your job or if you're a professional) then going keto during the season is probably not the best option for you.
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