Over the past few decades, we’ve seen many low carb diets appear and disappear in the fitness world, but among them, there is one that has held out: the ketogenic diet. More than a fad diet, this diet is healthy!
WHAT IS IT ABOUT?
The ketogenic diet is low in carbohydrates and high in fat, to promote weight loss, increased energy, constant hormone balance, and to reduce the risk of contracting certain chronic diseases such as high blood pressure, hypertriglyceridemia, and high blood sugar levels.
When following a ketogenic diet, the body enters a metabolic state of ketos i:
- The source from which the body uses to find energy quickly reduced.
- The body has to look for other sources of energy.
- The body begins to burn more fat and produce higher amounts of body ketones (small molecules that provide energy)
To bring your body into ketosis, you need to get 75% or more of your daily calories from fat sources. In the absence of sugars and carbohydrates, the body will build on its fat reserves, resulting in rapid and solid weight loss.
Best Ketosis Diet Plan! HERE ARE SOME TIPS FOR REAPING THE FULL BENEFITS OF THIS DIET:
1. GET FAT FROM UNREFINED FOODS
When we talk about fats in the ketogenic diet we mean the good ones, contained in olive oil, coconut oil, grass-fed butter (from grass-fed animals), pasteurized eggs, grass-fed meat (i.e. grass-fed animals), avocado, nuts, and oily fish.
Foods such as processed meats (bacon or salami), poor quality meat from animals. From intensive farming, processed cheeses, farmed fish, and others. Foods containing synthetic additives or refined vegetable oils (canola or sunflower oil for example) must absolutely be avoided.
2. DON’T FORGET THE VEGETABLES!
Vegetables (those low in starch) should not be missing as they provide the body with vitamins, minerals, fiber, and antioxidants. Try to have vegetables with every meal. Starchy vegetables like potatoes, beets, and squash, on the other hand, don’t seem to favor ketosis.
3. DON’T OVERDO THE PROTEIN
One factor that makes the ketogenic diet different from other low carb diets is the fact that it includes more fat but less protein. In fact, in the ketogenic diet, amounts of protein are expected to be approximately 15%. Carbohydrates, on the other hand, are limited to 5-10%.
GOOD TO KNOW:
Eating the right portion of macronutrients is important to ensure that the body enters the state of ketosis! And produces the right amount of body ketones. Which are very important in this phase. Increasing protein consumption could cause proteins to be converted into glucose. Which could compromise the state of ketosis.
4. TRY INTERMITTENT FASTING
Thanks to the positive impact that fasting has on hormones, blood pressure, inflammation levels, and purification, intermittent fasting appears to contribute positively, together with the ketogenic diet, to the reduction of appetite.
Fasting has been shown to help regulate appetite hormones ghrelin and leptin, including by supporting insulin sensitivity and weight loss. You can do intermittent fasting by limiting the times of the day you eat (for example, from 4 to 9 hours, fasting for 15-20 hours) or every other day, reducing your calorie intake by 75% for 1-2 days a week.
5. DRINK AND CONSUME ELECTROLYTES
Make sure you drink water and other fluids throughout the day, such as herbal teas, fresh vegetable juices, organic coffee, green tea, and bone broth. Use Himalayan salt or sea salt to also get the right amount of potassium, magnesium, and other electrolytes. Electrolytes help in digestion and muscle and cell functions, as well as promote good rest and ensure energy and good mood.
Although the ketogenic diet, as opposed to other diets, is considered a healthful diet, some people may want to consult a doctor before starting one, especially people who have or have suffered from diabetes or have other liver and kidney problems. , or eating disorders or any other genetic defect that interferes with the absorption of fat, such as pregnant or breastfeeding women.
TEMPORARY EFFECTS OF THE KETOSIS DIET
This diet has some side effects (the so-called Keto Flu) which disappear after 1-2 weeks. Some of these effects can be headaches, low energy, hunger pangs, weakness, and light-headedness. Best Ketosis Diet Plan. Best Ketosis Diet Plan!
Best Ketosis Diet Plan