Limit Sugar And Flour A Good Plan For Weight Loss What Is the Ketogenic Diet?

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What Is the Ketogenic Diet?

Recent studies have shown that a high protein, low carbohydrate diet promotes better results in fat loss, improves blood lipid levels and increases thermogenesis in people with obesity and insulin resistance, may help to determine metabolic blocks that can prevent fat loss.

The Ketogenic diet essentially reduces carbohydrate intake and increases protein to levels necessary to maintain muscle mass with a calorie ratio of approximately 50% protein, 20% low glycemic index carbohydrates and 30% therapeutic fats.

General dietary guidelines include avoiding high carbohydrate foods such as bread, pasta, potatoes, rice etc., as well as all simple carbohydrates such as sugar, honey and fruit juice.

Each meal contains protein as this helps reduce appetite, regulate blood sugar levels and maintain lean muscle mass. Examples of protein foods are fish, chicken, turkey, beef, eggs, cheese, tofu and tempeh. Protein drinks such as whey protein isolate and soy protein can be used. Soy protein is very effective as it has been shown to stimulate thyroid hormone production, reduce fat levels and promote fat loss, due to the phytoestrogens and essential fatty acids it contains.

Eating fat is also important because the body increases the amount of fat while reducing the synthesis of fatty acids in the body that promote fat loss. The best sources are flaxseed oil, fish oil, avocado, olive oil, nuts and seeds.

To provide good nutrition, vitamins, minerals and fiber and promote elimination it is also important to eat 3-4 cups of low carb vegetables or salads each day and one type of fresh fruit each day.

When starting a Ketogenic diet program you may experience some problems such as headaches, irritability, fatigue and hunger for the first 2-7 days, but after that it is very easy to stick to the diet and significantly reduce appetite, carbohydrate cravings and increase energy. level.

A day of the Ketogenic diet might look like this:

Breakfast:

Eggs or tofu with parsley, onions, spinach and tomatoes OR

Protein powder mixed with fresh or frozen fruit

Dinner:

Salad with tuna/salmon/eggs/cheese

Dinner:

Steamed fish, chicken, turkey, tofu, or beef with low-carb vegetable stir-fries

Snacks: (2-3 per day)

OR protein drink

A hard-boiled egg OR

Handful of nuts or seeds

The Ketogenic diet produces the best results when followed regularly. Long-term success is more likely if a holistic approach is adopted that addresses diet, exercise, nutritional supplements and psychological issues as well as individual health challenges.

Once the body fat percentage is achieved the diet can be changed to include more complex carbohydrates such as whole grains, starchy vegetables and salads and all other simple carbohydrates can be avoided such as sugar, honey and plain flour. At the same time it is important to ensure that protein is included in each meal.

This kind of simpler way of eating can be maintained forever along with an exercise program to maintain weight and body composition.

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