The Keto Diet has arrived
The ketogenic diet (or keto diet) is a plan low carb diet rich in fats, which offers many health benefits. In fact, around 20 studies show that this type of diet can help you lose weight and improve health.
Ketogenic diets can have benefits including diabetes, cancer, epilepsy, and Alzheimer’s.
Here we show a detailed guide for beginners on the Keto diet.
Keto Diet Explained
The ketogenic diet shares many similarities to the Atkins diet and low carb those.
This diet involves reducing carbohydrates drastically and replace fat. Therefore this reduction exposes the body to a metabolic state called ketosis. When this occurs, the body becomes incredibly efficient and manages to turn all fat into energy.
Also, it converts fat into ketones in the liver, which can supply more energy to the brain.
Ketogenic diets can cause reductions in blood sugar and insulin levels.
This, together with increased ketones, provides numerous health benefits.
You can check more information about the keto diet here
Different types of ketogenic diets
There are many versions of ketogenic diets, among which include:
-The standard ketogenic diet (DCE): A food plan low in carbohydrates, with moderate intake of protein and high in fat.
Typically it contains 75% fat, 20% protein, and only 5% carbohydrate.
The cyclic ketogenic diet (DCC): This involves plan periods higher carbohydrate refills, for example, 5 days 2 days followed ketogenic carbohydrate.
An adapted ketogenic diet (DCA): Allows you to add carbs the days of workouts.
The high-protein ketogenic diet: It is similar to a standard ketogenic diet, but includes more proteins.
The average usually is 60% fat, 35% protein, and 5% carbohydrate.
However, only standard and high-protein ketogenic diets have been studied thoroughly.
Cyclical or adapted diets are more advanced methods and used primarily by athletes and bodybuilders.
The information in this article applies mostly to the standard ketogenic diet (DCE), although most of the principles also apply to other types.
Do you want to know how a keto diet meal plan accurately performed? Do not let us follow all the information we have for you in Cooking Recipes.
Keto diet can help you lose weight
A keto diet is an effective way to lose weight and reduce the risk factors for some diseases.
In fact, research shows that exceeds keto diet to low-fat diets are generally recommended by Cooking Recipes.
Moreover, the aim of the diet is that you can lose weight without counting calories or track on the intake of them.
One study found that people who follow a diet Keto lost 2.2 times more weight than those that reduce calories and fat.
Triglycerides and HDL cholesterol levels have also improved.
There are many reasons why the keto diet better than other low-fat.
Ketones increased, decreased sugar levels and improved insulin sensitivity are some of them.
Keto diet for diabetes and prediabetes
Diabetes is characterized by changes in metabolism, the increase in blood sugar and deterioration in the functions of insulin.
Keto diet can help you lose excess fat, which is closely related to type 2 diabetes, prediabetes and metabolic syndrome.
One study found that the keto diet improved insulin sensitivity in a huge increase of 75%.
In another study of people suffering from diabetes type 2 it was found that 7 of the 21 participants were able to slow the consumption of all diabetes medications.
In another study, the ketogenic group lost 24.4 lbs (11.1 kg) compared to 15.2 lbs (6.9 kg) lost the group with high carbohydrate intakes. Therefore it is an important benefit considering the relationship between weight and type 2 diabetes.
Additionally, 95.2% of the ketogenic group was able to stop or reduce diabetes medications compared to 62% of the group with high carbohydrate intakes.
Two women, each 41 years old, tried the Keto Diet.
Foods to eat
Who follows Keto should base most of your meals around these foods:
-Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
-Fish fat: such as salmon, trout, tuna and mackerel.
-Eggs: Look for eggs rich in omega 3 and unpasteurized.
-Butter and cream: If possible, look for foods that have fed on grass.
-Cheese: unprocessed cheese (cheddar, goat, creamy, blue or mozzarella).
And seed-nuts: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
healthy oils: Above all, extra virgin olive oil, coconut oil and avocado oil.
-Aguacate: Avocados or guacamole made whole naturally.
low carb-vegetables: Most green vegetables, tomatoes, onions and peppers, etc.
-Condiments: You can use salt, pepper, some herbs and spices healthy.
It is better than diet based primarily on whole foods with one ingredient.
Foods to avoid
Any food high in carbohydrates should be avoided in a keto diet.
Then mentioned types alimentosque be reduced or eliminated in a keto diet:
Sugary -Meals: Soft drinks, fruit juices, smoothies, pies, ice cream, candy, etc.
-Cereals or starches: Products derived from wheat, rice, pasta, cereals, etc.
-Fruit: All fruits except small portions of fruits of the forest, like strawberries.
-Judías vegetables: peas, red beans, lentils, chickpeas, etc.
-Vegetables root and tuber crops: potatoes, sweet potatoes, carrots, parsnips, etc.
-Prepared or low-fat diet: They tend to be highly processed and high in carbohydrates.
-Some condiments or sauces: Above all, those containing sugar and saturated fats.
-Fats saturated: Limit intake of refined oils, mayonnaise, etc.
-Alcohol: Due to its high carbohydrate content, many alcoholic drinks should be eliminated in a ketogenic diet.
-Food diet without sugar: They tend to be rich in sugar alcohols, which can affect levels of ketones.
These foods also tend to be highly processed.
Try the Keto Diet Challenge
Tips for eating out and follow a keto diet
It is very difficult to find many restaurants with Keto meals when we go out to eat out.
Most restaurants offer dishes of meat or fish.
Meals Eggs are also a great option, as an omelet or eggs with bacon.
You could also order a burger and fries replace by vegetables; add extra avocado, cheese, bacon, or eggs.
In Mexican restaurants, you can enjoy any kind of meat with extra cheese, guacamole, salsa, and sour cream.
For dessert, you can order a table with assorted cheeses or fruits of the forest with cream.
Here are some ideas, but if you want to know more keto diet foods to incorporate into your Keto, be sure to enter the Cooking Recipes diet menu where you will find many options.
Ketogenic diet plan for one week
To get you started, here shows an example of a food and ketogenic plan for 1 week:
- Breakfast: Bacon, eggs and tomatoes.
- Lunch: Chicken salad with olive oil and cheese.
- Dinner: Salmon with asparagus cooked in butter.
- Breakfast: Eggs, tomatoes, basil and goat cheese omelet.
- Lunch: Almond milk, peanut butter, cocoa powder and milk shake stevia.
- Dinner: meatballs, cheddar cheese and vegetables.
- Breakfast: A ketogenic milk shake.
- Lunch: seafood salad with olive oil and avocado.
- Dinner: Pork chops with parmesan cheese, broccoli and salad.
- Breakfast: Omelet with avocado, salsa, peppers, onions and spices.
- Lunch: A handful of walnuts and celery sticks with guacamole and salsa.
- Dinner: Chicken stuffed with pesto and cream cheese served with vegetables.
- Breakfast: unsweetened yogurt with peanut butter, cocoa powder and stevia.
- Lunch: Beef fried and cooked in coconut oil with vegetables.
- Dinner: Hamburger undercooked bacon, egg, and cheese.
- Breakfast: Omelet with vegetables cheese and ham.
- Lunch: Some slices of ham and cheese with nuts.
- Dinner: White fish, eggs, and spinach cooked in olive oil.
- Breakfast: Fried eggs with bacon and mushrooms.
- Lunch: Hamburger with salsa, cheese, and guacamole.
- Dinner: Fillets with eggs and salad.
Try varying between vegetables and meat for a long time, since each provides different nutrients and health benefits.