Delicious Keto diet recipes for weight loss

3 years ago
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KETO BENEFITS : WHY EAT A KETO DIET

The benefits of a ketogenic diet are similar to those of other low-carb and higher-fat diets, but it appears to be more powerful than liberal low-carb diets.Think of keto as a super-charged, low-carb diet, maximizing the benefits. However, it may also increase the risk of side effects a bit.
How to use this plan:
A keto diet is especially useful for losing excess body fat, reducing hunger, and improving type 2 diabetes or metabolic syndrome.
Here, you’ll learn how to eat a keto diet based on real foods. Get started with our visual guides, recipes, meal plans, and simple 2-week Get Started program. It’s everything you need to succeed on keto.
What is a keto diet?
The keto diet is a very low-carb, higher-fat diet. It’s similar in many ways to other low-carb diets.
While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and may increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
What “keto” means
A “keto” or “ketogenic” diet is so named because it causes your body to produce small fuel molecules called “ketones.”
This is an alternative fuel source for your body that can be used when blood sugar (glucose) is in short supply.
When you eat very few carbs 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 lots of energy every day, and it can’t run on fat directly. It can only run on glucose – or ketones.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat all day long. When insulin levels drop very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off.
This is great if you’re trying to lose weight, but there can also be other benefits, such as less hunger and a steady supply of energy — without the sugar peaks and valleys that often occur when eating high-carb meals. This may help keep you alert and focused
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 nobody can consistently fast forever.
A keto diet, on the other hand, also results in ketosis and can be eaten indefinitely. It has many of the benefits of fasting – including weight loss – without having to fast long term.

Here is 4 steps process to apply Keto Diet :-

1. Who should NOT do a ketogenic diet?

There are controversies and myths about a keto diet, but for most people it appears to be very safe.

However, three groups often require special consideration:
• Do you take medication for diabetes, such as insulin?
• Do you take medication for high blood pressure?
• Do you breastfeed

2. What to eat on a keto diet

• Here are typical foods to enjoy on a ketogenic diet. The numbers
are net carbs per 100 grams (3.5 ounces) of food.
• To remain in ketosis, lower is generally better:
• The fewer the carbs, the more effective the diet appears to be for reaching ketosis, losing weight or improving type 2 diabetes.
• Counting carbs can be helpful at first. But if you stick to our
recommended foods and recipes you can stay keto even without
counting.

3. Try to avoid

Here’s what you should avoid on a keto diet – foods containing a lot of carbs, both the sugary and the starchy kind. This includes starchy foods like bread, pasta, rice and potatoes. These foods are very high in carbs.
What can you drink on a ketogenic diet? Water is the perfect drink, and coffee or tea are fine too. Ideally, use no sweeteners, especially sugar. A splash of milk or cream in your coffee or tea is OK, but beware that the carbs can add up if you drink multiple cups in a day (and definitely avoid caffe lattes!). The occasional glass of wine is fine too.

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