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KETOGENIC
DIET
LOSE WEIGHT WITHOUT HUNGER
Originally developed as a form of nutrition for the therapy
of epilepsy and diabetes mellitus, the ketogenic diet is enjoying increasing
popularity. It proclaims itself to be an option suitable for everyday use to
slim down by merely changing one's diet. Due to the change in metabolism
towards the permanent breakdown of fat, no hunger feeling should be felt. I can
confirm that.fashionbeautypalace
Weight loss can be pushed forward with endurance sports,
organic nutrition, and with the right micronutrients at the right time.techgeeksblogger
informationntechnology
ENERGY
In addition to essential micronutrients, we have to consume
one thing, in particular, every day: energy. The energy sources are found in
food as sugar (carbohydrates), protein (protein), and fat (lipids).triotechdigital
With everyday mixed food, the human body first metabolizes
the carbohydrate fraction after a meal. This is meaningfully connected to an
insulin excretion, which switches all cells to sugar absorption and utilization.
As a result of this, insulin secretion sets in motion an inhibition of the ingested
breakdown (and the existing!) Fats. Insulin is used to build muscle proteins
and fat. If the blood sugar has been used up to a specific limit, the breakdown
of the lipids gradually begins in the food-free interval.computertechreviews
gethealthandbeauty
THE KETOGENIC ROUTE
This is surely where the ketogenic diet comes in: The
organism should permanently adapt to fat's predominant breakdown. Energy
sources should almost exclusively be fats. This means that insulin release due
to sugar should be avoided: there are no more sweet things, but everything
greasy. If you have achieved this goal, it depends exclusively on the amount of
dietary fat, whether the calories obtained from it are sufficient for the basal
metabolic rate, or whether the metabolism has to fall back on the body's fat
and reduce weight.gethealthandbeauty
Of course, people avoid carbohydrates like the plague on a
keto diet. A maximum of 25-50g carbohydrates is allowed, which corresponds to
1-2 potatoes per day (!).
All types of grain, rice, sugar, sugary and starchy
vegetables are taboo. There is no bread, pasta, pizza, snacks, chocolate,
sweets, or honey. But potatoes, beans, corn, carrots, and pumpkin are also
undesirable on the menu.
The meals consist of low-carbohydrate vegetables (rule of
thumb: everything that grows above the ground is "good": for example
peppers, cucumbers, zucchini, olives, avocado), meat, fish and eggs and a lot
of fat as butter, olive oil, coconut oil also in the form of fatty meat (bacon)
or fatty fish. Nuts, especially in raw food quality, are intended as a snack in
between, primarily brain food.
DAIRY PRODUCTS
A glass of milk contains 12.5 g of carbohydrates, which in
this amount already corresponds to ¼ of the daily maximum, and it is downed. It's
just not worth the pleasure for many ketogenic dieters, and they forego it. The
situation is different with yogurt and cheese. Here the carbohydrate content is
much lower.
Lactose-free milk is by no means an alternative, as the
lactose it contains has only been split up beforehand, thus causing the blood
sugar level to rise even faster than regular milk. Those who do not want to do
without "milk" can use almond milk or coconut milk in ketogenic form.
THE KETOSIS
If you eat a diet low in carbohydrates, moderately low in
protein, and high fat, a catabolic metabolism sets in. This condition is called
ketosis, and you can recognize it at the beginning by the intense smell of the
exhaled air of acetone (smells like nail polish remover). The acetone odor
typically disappears after a while, so that it is only a reliable indicator at
the beginning. Using a urine strip test, ketosis can also be measured by ketone
bodies in the urine.
MEDIUM CHAIN TRIGLYCERIDES (MCT)
In contrast to the neutral fats (triglycerides), which have
to be broken down by the body after eating, there are still medium-chain
triglycerides in food. They reach our body directly without splitting, and
their metabolism then leads now to the ketone bodies desired in this diet. The
reason lies in the better water solubility (!) Of the medium-chain fats. As a
result, these do not have to be broken down in the intestine by the pancreatic
enzymes. They can reach the liver unhindered via the bloodstream and are
immediately available for energy production. With this, ketosis can be achieved
quickly. In nature, these MCTs are found in coconut oil, palm kernel oil, and
clarified butter. Nothing more comfortable than using this oil for frying in
the future.
THE DIFFERENCE: PROTEIN
In contrast to alternative forms of nutrition such as the
low carb or Atkins diet, proteins' intake must also be limited in the ketogenic
diet. Half of the amino acids that make up proteins can be converted into sugar
and then disrupt ketosis. In my opinion, this represents the limit, which is
why the ketogenic diet should be used for a limited time.
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