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Thursday, February 14, 2019

'KETO' Diet or 'KETOGENIC' Diet & Benefit & Drawbacks| lovesitzone


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KETO DIET

KETO Diet and KITOGENIC Diet
Keto Diet Macro balancing char

Overview

A Keto diet is well known for having a low carb diet, where the body produces ketones in the liver to use as energy. It is known by many different names - Ketogenic Diet, Low Carb Diet, Low Carb High Fat, etc. When you eat some high carbohydrate, your body will produce glucose and insulin.

Glucose is the easiest molecule to change your body and use it as energy, so it will be selected on
Any other energy source.

By reducing the intake of carbohydrate, the body is driven into a state known as ketosis. Is a ketosis
The natural process started in the body to help us to survive when food intake is low. During this situation, we produce Ketones, which are produced by the breakdown of fat in the liver. A Perfect Maintenance The ultimate goal of eating keto diet is to force your body into metabolic state. We
Do not do this through calorie starvation, but through the starvation of carbohydrates. Our body is very friendly in whatever you put in it - when you overload it with fat and take carbohydrate, it will start burning the ceton as the main energy source.

NUTRITION

Depending on what you really eat, how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrate (less than 15g per day), the faster you will enter ketosis. Normally, every day is recommended anywhere between 20-30g of pure carbs for dieting - but the less you maintain your glucose level, the better the result will be. 

You might be asking, "What is the pure carb?" It's really easy! Pure carbohydrates are your total diet
Carbohydrate, Total Fiber from zero For example, you want some broccoli (1 cup) - seriously my favorite and most delicious veg.
• There are a total of 6g carbohydrates in 1 cup.
• There is also 2g fiber in 1 cup.
• So, we take 6g (total carbs) and reduce 2g (dietary fiber). This will give us our pure carbohydrates about 4g. 


KETO MACRO'S

Your nutrient intake should be around 70% fat, some 25% protein, and 5% carbohydrate. 

You want to keep your carbohydrate limited, mostly come from vegetables, nuts and dairy.
Do not consume any refined carbohydrate like wheat (bread, pasta, cereal, roti), starch (potatoes, beans, gram, pulses) or fruits. 
Dark green and leafy is always the best choice. Most of your food should be an additional side of protein and fat with vegetables. Chicken breast, cheese, fish, tofu with vegetables will be awesome. If you find yourself hungry all day long, you can eat nuts, seeds or peanut butter to prevent your appetite.

Benefits of a Keto Diet

• Cholesterol- A Cato diet has been shown to improve triglyceride levels and cholesterol levels, which are associated with artery buildup.

• Weight Loss- event As your body is burning fat in the form of the main source of energy, you must essentially be using your fat reserves as an energy source while in the state of fasting.



• Blood Sugar- Over time, it has been shown to eliminate LDL cholesterol deficiency and diseases like type 2 diabetes.

• Energy- By giving your body a better and more reliable energy source, you will feel more energetic during the day. Fats are shown to be the most effective molecule to burn as fuel.

• hunger- Fat is naturally more satisfying and ends in a state of being satisfied ("full") longer.  

•Acne Acne lesions and skin swelling will fall in 12 weeks. Sample Nutrition Plan.


SIMPLE NUTRITION PLAN

MEAL 1 - Omelet

2 whole
egg 3-5 egg white
28g peanuts
1 cup spinach

MEAL 2

28 grams Almond
1sp Whey in 240ml Water
Add 2sp Flaxeed

MEAL 3

120 grams Grilled Chicken
cooked in Olive Oil or coconut oil, then boil it 1 teaspoon chia seeds
1cup Boiled or Pan fried broccoli
28g Peanut
Salad

MEAL 4- Smoothies

1sp whey
4sp peanut butter
2sp Chia seeds

MEAL 5: Bhurji

250g Paneer
2 Whole eggs
1 cup cabbage or lettuce with cucumber, tomatoes,
OR
250g Fish
2 boilrd eggs
Salad
OR
250g Paneer coockrd in Olive Oil
1cup cooked cauliflower and peas

MEAL 6: Nuts

30-50g Cashews

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