A ketogenic diet for beginners.

A ketogenic or ketogenic diet is a low carbohydrate diet, moderate in protein and fat high that can help you burn fat more effectively.It has many benefits for weight loss, health and performance, as shown in more than 50 studies.That is why it is recommended by so many doctors.

A keto diet can be especially useful for losing excess body fat without hunger and to improve type 2 diabetes

1. What is a keto diet?
The keto diet is a very low diet in carbohydrates and high in fat.It is similar in many ways to other low carbohydrate diets.

Although it consumes much less carbohydrates in a keto diet, it maintains moderate protein consumption and can increase its fat consumption.The reduction in carbohydrate intake puts its body in a metabolic state called Thetosis, where fat, from your diet and from your body, is mocned for energy.

What does "keto" mean
Ketosis
A "ketogenic" or "ketogenic" diet is called that because it makes your body produce small fuel molecules called "ketones".This is an alternative fuel source for your body that can be used when blood sugar (glucose) is scarce.

When you eat very few carbohydrates or very few calories, your liver produces ketones from fat.These ketones then serve as a fuel source throughout the body, especially for the brain.

The brain is a hungry organ that consumes a lot of energy every day and cannot work directly with fat.It can only work with glucose or ketones.

In a ketogenic diet, his entire body changes his fuel supply to function mainly with fat, burning fat 24-7.When insulin levels fall very low, fat burning can increase dramatically.It becomes easier to access your fat reserves to burn them.

This is excellent if you are trying to lose weight, but there may also be other benefits, such as less hunger and a constant supply of energy, without the peaks and sugar valleys that often occur when they eat high meals in carbohydrates.This can help you stay alert and concentrated.

When the body produces ketones, it enters a metabolic state called ketosis.The fastest way to get there is by fasting, not eating anything, but no one can constantly fast forever.

A keto diet, on the other hand, also produces ketosis and can be eaten indefinitely.It has many of the benefits of fasting, including weight loss, without having to fast in the long term.

Learn more about ketosis

Who should not make a ketogenic diet?
There are controversies and myths about a keto diet, but for most people it seems to be very safe.However, three groups often require special consideration:

Do you take diabetes medications, such as insulin?Further
Do you take medications for high blood pressure?
Breasts?Further
For more details about the pros and cons in different situations, see our full guide: Is it a suitable keto diet for you?

2. What to eat in a keto diet
There are typical meals here to enjoy a ketogenic diet.The numbers are net carbohydrates per 100 grams (3.5 ounces) of food.To stay in ketosis, minor is generally better:

Ceto dietary foods: natural fats (butter, olive oil);Meat;Fish and seafood;Eggs;Cheese;Vegetables that grow on the ground

What is the most important thing to achieve ketosis?Avoid eating too many carbohydrates.It is likely to maintain carbohydrate intake below 50 grams of net carbohydrates per day, ideally below 20 grams.

The less carbohydrates, the more effectiveIt seems to be the diet to reach ketosis, lose weight or improve type 2 diabetes.

Counting carbohydrates can be useful at the beginning.But if you stick to our recommended foods and recipes, you can keep keto even without counting.

Try to avoid
This is what he should avoid in a keto diet: foods that contain many carbohydrates, both sugary and starch.This includes foods rich in starch such as bread, pasta, rice and potatoes.These foods are very rich in carbohydrates.

The numbers are grams of net carbohydrates per 100 grams (3.5 ounces), unless otherwise indicated.

Also avoid or limit highly processed foods and, instead, follow our councils of Cetogenic Diet of Comprehensive Foods.

You should also avoid low fat dietary products.A keto diet must be moderately high in protein and will probably be higher in fat, since fat provides the energy you no longer get from carbohydrates.Low fat products generally provide too many carbohydrates and do not have enough proteins and fats.