The main idea of the ketogenic diet is that your body actually uses only fat stores for energy, “ketosis”Is also known as
The idea that the ketogenic diet is based
The ketogenic diet is different from many other diets. Generally, oil We are warned to reduce our intake, but the Ketogenic diet says the opposite.
In a ketogenic diet, your fat intake, your total daily calorie intake 60-70 percent it should be up. But these oils should not be from bad fats such as cookies, pastries, pizza. These oils belong to the family of trans fats that are man-made and harmful!
Instead, choose healthier options. For example; fatty fish, avocado, nuts, such as hazelnut paste, peanut butter, yolk, olive.
As for the beloved proteins, your daily calorie intake is approximately 20-30 percent should consist of protein.
Only carbohydrates remain; the carbohydrate you consume daily in this diet Of 50 gr It is suggested to be kept under. So your body 'ketosiscan switch to a state called. You may have heard the term “ketosis diet”, which is frequently spoken in the sports community.
Ketosis is higher than normal in the blood in your body ketones It is a metabolic condition. While in this state, lipid energy metabolism it is intact. This means that instead of taking the carbohydrates you eat, your body begins to break down the excess fat stored in the body. Sounds great, right?
Benefits of the Ketogenic Diet
When you're on a high-carb diet, your rate of burning stored fat in the body is minimal. During ketosis, your body is almost entirely based on fat stores for energy, so you can burn the amount of fat you can burn. has maximized You are.
While in the ketosis, for the body to produce glucose oxidize the protein There is no need. Since it does not need to produce glucose, the body has a preferred form of energy in ketones. This means that your body gets the protein you take, lean muscle building for more effectively You can use.
Ketones secreted throughout the ketosis, appetite suppress helps. Similarly, you holding for a short time then later an insatiable appetite Unlike the high-carb foods that cause you, the high-protein and high-fat foods you eat will feed you.
Since insulin is a powerful hormone that signals the fat reservoir, it reduces fat accumulation and helps burn more fat. By reducing your insulin level, you help increase your fat burning potential.
Disadvantages of the Ketogenic Diet
Initially, the body has to go under a metabolic change. This means that you may feel fatigue and thirst due to increased water loss as a result of low carbohydrate intake. However, when you suddenly cut carbs, your body will have to adapt quickly to the new diet.
When you consume large amounts of fat, unhealthy saturated fat in your diet will also be higher. To prevent this, add oil, nuts, avocados, etc. You should make sure that you are getting healthy sources like.
Micronutrient deficiency occurs due to loss of calcium, thiamine, folate, potassium, iron, and magnesium when you limit the carbohydrate rate to 50 g per day.. Fortunately, an outside multivitamin supplement This situation can be easily overcome by taking it.
Who is suitable for the ketogenic diet?
The ketogenic diet is most common, to lose weight employee and burn stubborn body fat appeals to those who want. By consuming extremely low levels of carbohydrates, the body's potential for burning fat in the ketogenic diet, as mentioned above, is likely to be higher than any other diet.
The fat burning potential of this diet can also be increased further by intermittent fasting.
Ketogenic diet, fat accumulation minimum It is holding, lean muscle mass It's a great way to improve. Usually, if you're on a low-calorie diet, your body uses protein for energy; so your muscles cannot use the protein they need and muscle breakdown may occur.
However, in a ketogenic diet, your body has enough ketone. So it doesn't have to break down protein into glucose to find energy. This too muscle loss it means you don't have to live, so you can do a lot of muscle by following the ketogenic diet!
Ketogenic diet, high amount fat burning It is a very powerful tool that can be used for. It has many benefits to offer, but, like all diets, it has some shortcomings. No diet is perfect.
Not suitable for everyone, but most of those who try it will never regret it. If you want to start a new diet to lose weight or gain lean muscle mass, I strongly recommend that you give the ketogenic diet a chance.
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