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The Ketogenic Diet: What Is It? Tip#90

Thảo luận trong 'Thông Báo' bắt đầu bởi FrankJScott, 19 Tháng bảy 2021.

  1. FrankJScott

    FrankJScott Active Member

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    - If you want to go keto, you'll have reduce your carb intake. It's a high fat moderate protein, a moderately low-carb diet. There are a variety of diets that follow the ketogenic lifestyle, including the South Beach Diet. The Atkins Diet is known for its induction phase. Modified Paleo is another low-carb diet. A keto diet works for any person, as you can be vegan , or vegetarian and still achieve ketogenesis. As a general rule, focus on foods that are naturally high in fat and avoid processed foods that are marked with trans-fats in the greatest extent possible. Low-glycemic fruit is rich in fiber, and you should also consider eating avocados (also for fat) along with other fruits. Eat a lot of yellow, green, and red vegetables. Try this Custom Keto Diet for info

    Here are a few of the keto diets that are most popular: diets:
    Meat (grassfed or free-range is the best choice) Pork, chicken and beef. Protein from vegetables is vital for vegans.
    Nuts & seeds
    Cream, whole butter, and hard cheeses are high-fat dairy products.
    Leafy greens
    Fish and other seafood
    Olive oil, coconut oil and pure butter are all great sources of omega 3.

    How to avoid it:
    Anything that is made of starch (even whole grain bread made from organic whole grain)
    Because of their excessive sugar levels, the majority of fruit are not suitable for consumption.
    Foods that are labeled as low-fat
    Vegetable oils are high in omega-6, but low omega-3
    To know what kind of fat is suitable for you, take a look at this article.

    Certain keto dieters drink alcohol, while others add coffee (with no cream, milk or sugar) to their diet. Others prefer to avoid it. Check these out and see what you like.

    Here's the Keto Sample Dinner looks like.

    Bacon and ground beef roll (166 calories, 14.3g butter, 0 net carbohydrates, 7.64g protein per portion)
    Cauliflower that is loaded (199 calories, 17g fat, 3 net carbs, 8g protein per portion)
    Bone broth contains 72 calories, 6g of fat, 0.7 net carbohydrates, and 3.6g protein per cup.
    We are done with carbs.
    For most of human existence humans have relied on carbohydrate-rich food items for their base. Carbohydrates were a good source of calories and the most popular source of energy.

    In today's industrial agriculture world, caloric abundance and life-styles that lead to sedentary lifestyles, we tend not to rely enough on carbs and even overdo it. The body consumes excessive carbohydrates quickly, but the glucose is stored as fat if it isn't being utilized. This results in a dramatic rise in weight. By converting fat into ketones (FFAs) and ketogenic diet the body will depend less on the fats in your diet for energy. This metabolic state that is natural to ketosis is often called ketosis. In order to achieve ketosis you must reduce the intake of carbohydrates. This will encourage your body to create ketones to provide energy. You can cut down on your carb intake by around 30-50 grams net carbs. This leaves your body with no choice but to use the fats in your diet to get energy.

    Your Body on Keto
    Carbohydrates that are broken down into glucose, are used as your primary fuel source. The glucose that is not utilized is converted to glycogen, which can be stored in your liver and muscles for use later. This is exactly what the ketogenic diet accomplishes. If you are following a ketogenic eating plan, your body will enter ketosis. This is when it ceases to consume carbs and creates energy. Instead, fats are oxidized into energy , generating ketones. The energy produced by fat is slower than glucose which can provide quick energy bursts. The keto diet could assist in avoiding sugar crashes when you consume high-carb food items. Because unsaturated fats tend to be more filling, a ketogenic diet can help curb overeating. Studies have shown that ketones have neuroprotective properties.

    The Adjustment Phase of Adapting To Keto
    You body is resistant to change so side effects, such as ketoflu, may develop during the initial few weeks of keto. The keto flu could cause nausea, fatigue and dizziness. The keto flu is the body's way of showing that it doesn't want to depend on carbs any longer and instead learns to use fat for fuel. When you're on the ketogenic diet, fat acids are released from body fat , and insulin levels drop. Your kidneys release more fluid when your insulin levels are lower (you'll notice a greater number of trips to the toilet) and sodium, potassium. As a result, your blood pressure could drop. A low blood pressure can lead to dizziness, fatigue, and weakness. There is also the possibility of experiencing leg cramps due to dehydration.

    To combat these symptoms to combat these symptoms, increase your electrolyte as well as fluid intake, especially during the first few weeks being on a keto diet. It is also helpful to consume soups made from vegetables or bones. Hypoglycemia (low blood sugar) is an additional side result. The signs of ketosis are feeling hungry, tired and shaking while your body adapts to its new fat-burning regime. In the time of keto adaption physical performance declines. After a thorough review, the following conclusions were reached through studies on ketogenic diets and performance:

    Anaerobic (ie weight lifting, sprint) performance is severely hampered due to the low level of glycogen in muscle, so it would be strongly discouraged in any sporting event that requires competitiveness. If you're an athlete, and your ability to perform at a high level is crucial for your job (or the position you hold, if it's professional), going keto-in-season might not be the best decision.
     
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