Keto is a state of metabolic efficiency.
This means that you go beyond the desire for regular carbohydrate intake, and you are able to burn fat deposits and natural ketones (hence the name ketosis) and gain physical energy, a stable mood and mental focus..
Although keto is not a classic weight loss diet, it can help you get rid of excess fat. After all, in order to produce ketones without first entering the so-called ketone bodies, you must release stored body fat.
This, however, is not the primary mechanism for ketogenic fat loss. Ketosis does not melt fat like many commercials promise. Instead, ketosis does so in the same way that standard diets, which imply low carbohydrate intake, act: it reduces insulin, speeds up the metabolism of stored fat and reduces the appetite.
The most important feature of this diet is appetite-reducing ketosis. The biggest obstacle to losing weight is the opinion that people need to eat more food, which is also the reason for the highest number of failed diets. People “resist” their physiognomy when trying to eat less, despite wanting to consume more. The ketogenic diet completely bypasses this problem by suppressing the growth of the hunger hormone that occurs mainly after weight loss.
This diet is especially effective with huge weight loss. If you are overweight, aim for ketosis that will certainly help you get rid of excess fat. The reason is not the key quality of fat-burning ketones, but you simply need to release stored fat deposits to make ketones. The disadvantages of many diets are that they only show the effect in the short run, with no long-term effects. Weight loss means nothing to us if we cannot keep it. Compared to low fat intake diets, a ketogenic diet is great for maintaining weight loss in the long run.
Being adapted to a keto diet also brings benefits for those people who want to engage in physical activity. For starters, it increases energy efficiency.
Even with training of any intensity, an athlete who is adapted to a keto diet burns more fat and less glycogen than an athlete who burns sugars. Glycogen is a strong octane fuel for intense physical exertion. This fuel is stored by our body in the muscles and liver in an amount of about 2400 calories, which is sufficient for hours of intense training.
Adapting to a keto diet allows us to do more, using fats and ketones as fuel, saving glycogen for the moment we really need it. Given that even the leanest of us carry tens of thousands of calories of body fat, our energy supplies are becoming virtually unlimited in the keto diet.
One of the most common questions regarding keto-diet concerns the proper selection of foods. Your goal is to get to a state of ketosis as quickly as possible (ie the appearance of ketone bodies in the blood as an alternative energy source, at a concentration of 0.5 – 5 mmol / L), and to stay in that state for long enough. Yes, your goal is to make your body maximize its use of fat as an energy source, but this can be prevented by hidden sources of “digestible” carbohydrates, as well as too much protein (amino acids) on the menu.
During keto diets, you should pay attention to macro nutrient ratios so that protein intake is “moderate”, fat intake high enough and hydrate intake extremely low – approximately 30-50 gr hydrate (there may be some recommendations for macro nutrient ratio on targeted calorie intake on keto diets – 5-10% hydrates, 20-40% protein and 40-75% fat).
As you can see, we are at the forefront of fats, as well as the proper selection of them. What we keep saying is that we should pay attention to the sufficient intake of essential omega-3 fatty acids, as well as the need to dominate them in relation to “bad” omega-6 fats (bad in terms of all the consequences of convincing dominance of them in relation to omega-3 fatty acids, which is a characteristic of the modern diet). And remember, nuts, seeds and vegetable oils are more rich in omega-6 fatty acids.
Make sure you have enough blue fish on your menu – salmon, tuna, anchovies, cod, mackerel, trout, and shellfish, and there’s the world’s oldest supplement – fish oil.
Another, but not less important, problem are trans-fats, which are produced in the process of hydrogenation of vegetable oils. So, you should proceed without margarine, mayonnaise, industrially refined oils, or deep frying.
If you use vegetable oils, let them be cold-pressed oils, such as flax, for example! Also, pay attention to the labeling of extra virgin olive oil, while olive oil is not a good option. Note also the grape seed oil, which is a true omega-6 bomb.
If you can’t give up fried food completely, the best choices are home-made pork fat, butter, or extra-virgin coconut oil. These are also desirable saturated fats on a ketogenic diet.
Let us see what are the sources of protein, and benefits of these products.
SOURCES OF PROTEIN
Fish – we already mentioned that marine, blue fish is the best choice.
Eggs – Whole eggs have almost become a trademark of the keto diet, but despite their frequent consumption, the keto diet even comes with improvements in the “lipid profile”. But certainly without extremes.
Pork – can be a good choice during a ketogenic diet. Forget about meats and meat-based pork products and other types of related products, because they also contain “sugars” (additives).
Poultry – always welcome – chicken, turkey, duck, pheasant – quality sources of high biological value proteins.
Red meat – beef, veal, beef, lamb.
In short keto diet tips we always say, focus on fibrous vegetables. So, always select simplest, green and leafy as a “visual landmark”. Be sure to pay attention to carrots, cabbage and tomatoes, which also contain a certain amount of “sugar”, so get acquainted with the details regarding the proportion of nutritious hydrates in your foods.
MILK AND DAIRY PRODUCTS
Lactose is the first problem, so consumewhole fat dairy products at your own risk. Butter, like almost pure milk fat, may be the best choice, and ideally a “purified” variant, so called “ghee butter” is the only option.
NUTS AND SEEDS
The best way to prepare them is by baking, without adding salt, thus removing all the anti nutrients from these foods. A big problem is also the “sugar” which is present in not so negligible quantity, but not all nuts and seeds are so “dangerous” …
Walnuts and almonds are good choices, with careful carb intake.
Walnuts and pistachios are the biggest problem for those who are used to carbs.
Flour obtained by grinding nuts and seeds can be a great alternative to “hydrated cereal flour”; for example. almond flour with the addition of flax seeds.
The ketogenic diet also has a diuretic effect on our body, so we try our best to be hydrated well enough. At least 2.5 – 4 liters of water per day is a must. Without overdoing it with coffee and tea, of course.
Always opt for clean water, water with flavors that have added sugar, and sometimes sweeteners that can also be a problem.
Some starting points in keto diets allow for small amounts of berries, but those amounts are nutritionally negligible, and at the expense of these carbohydrates, it is better to provide yourself with more nutritious foods rich in vitamins and minerals.
You can use all homemade and herbal spices, and when shopping always check that a mixture contains sugar and carbs. Be careful about vegetation – it contains nitrites and sugar and you should avoid it, it is always better to make your own spice mix. Fresh spices such as mint, basil, parsley, thyme, and mustard are allowed.
Fats and oils do not contain carbohydrates so you can use them as needed; the advice is not to use refined oils but cold-strained and homemade fats must be used in order to prepare your food. Olive oils, coconuts, grape seed oils, pumpkin oil are ideal.
The most important thing at the beginning is to count how much carbs we bring into ourselves, in order to create a realistic picture of our daily intake and our needs.
But, always be careful.
Keto diet is wonderful, not only because the food is delicious but because ketones have an extremely good effect on the brain and general mood. But when you get used to the fatty diet and start to enjoy it, sooner or later you will eventually cut through foods with a meal full of sugar (carbohydrates). That meal will automatically throw you out of ketosis, and if you continue to eat sugary rich foods, chances are you will continue to eat fatty foods as well, and then this is the right one. worst metabolic bomb. Not because of fat, but because sugars raise insulin, and with increased insulin levels muscle cells become insulin resistant and do not receive enough food, and all the food, fat and sugars are stored.
If you fall out of ketosis, do not despair. Drop carbs immediately and increase fat (if you have already reduced them).