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Ketogenic diet

Ketogenic diet

Keto, ketone or ketogenic diet, these are all names for the same type of diet. I personally prefer to use expression “ketone diet”, therefore I will use this one in the following text.

By: Daniela GymFreak

Category: Tips

Posted:

Ketone diet is a version of LCHF (Low Carb High Fat) diet, which is intended for weight loss and the elimination of excess body fat, but has also many other positive effects on the body, as we shall see later.



Where does the name »KETO DIET« come from?
 
Ketosis is a biochemical process in which the body produces ketones from the breakdown of fats in the liver. Ketones are produced when the body does not get carbohydrates and therefore burns ketones as the primary energy source. In order to achieve the state of ketosis, we need to limit the daily carbohydrate intake to approximately 50g.
 
To produce energy, body can use glucose or ketones. Ketones satisfy the body's need to produce energy the same way glucose does. Forget the myth that you need carbs in order to produce energy! The human body does not need even a gram of carbohydrates to survive, while fats and proteins are essential for its existence.
 
How to create a KETONE meal plan?
 
Generally, your nutrient intake should be something around 75-80% fats, 10-15% protein and 5-10% carbohydrate. Let’s take a look at a typical meal: 150g salmon, 200g chard, bowl of salad, 3 tablespoons of olive oil or 4 eggs, 40g butter, one whole cucumber, tablespoon of olive oil.
 

 
Meals should therefore mainly consist of fat, protein intake should be about 1g per kilogram of body weight, while carbohydrates shouldn’t exceed 50 grams daily.
You should eat when you're hungry, and really only then. Even if it’s only once a day. Forget 'five meals a day" advice. When you eat, eat until full. You shouldn’t feel hungry for at least 5 hours, otherwise the fats intake is too low, and you should add extra fat to your meals. And this is another big advantage of this diet compared to others – You will never feel hungry!
 
KETONE DIET basic food:
 
- meat of all kinds, best from grazing livestock, choose fatty cuts, also eat offal
- prosciutto, pancetta, bacon, cracklings, best homemade,
- butter, lard, beef tallow,
- whole eggs, preferably from free-range chickens,
- fish and seafood, especially salmon, mackerel and sardines,
- above-ground vegetables (broccoli, cauliflower, cabbage, kale, spinach, chard, cucumbers, peppers, asparagus, zucchini, mushrooms, olives, avocado),
- olive oil and coconut oil,
- berries.


 
The selection of food is very varied, which is also an advantage over other diets that are very restrictive. With ketone diet only sugar and starchy foods, ie carbohydrates need to be avoided.
 
Other less obvious but still very important advantages of KETONE DIET:
 
- increased concentration and mental ability,
- improved physical performance,
- reduction in blood sugar and insulin levels,
- better blood count (triglycerides, cholesterol),
- improvement of health state in patients with diabetes,
- prevents the occurrence of Alzheimer's disease,
- helps with cancer treatment.
 
The latest research demonstrates all these effects.
 
Summary:
 
Start eating healthy fats, 1g protein per kg of body weight per day, limit carbohydrates to 50 grams a day ... and your body will start to melt fat like crazy!! In addition, you won’t feel hungry and you will experience greater feeling of well-being!

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