What is keto diet? A ketogenic diet is definitely one of the most popular weight loss methods today. It is widely used all over the planet on all continents. It is adored by women, but it is also increasingly practiced by men.
The term keto diet means a perfectly balanced menu during the day. Allowed foods are known exactly while minimizing the intake of carbohydrates.
The duration of the diet is not strictly determined, Why is the ketogenic diet so good for women? How does it lose weight? After which period do the first results come? To all these questions, find the answers in our text….
What is the keto diet exactly?
The keto diet is most reminiscent of the Atkinson diet. It is a strict diet with reduced carbohydrate intake, which is replaced by healthy fats. Such a reduction in sugar brings the metabolism into a state known as ketosis, to which this diet owes its name.
When ketosis occurs, the body begins to release large amounts of energy, while successfully burning fat. The danger with this type of weight loss is that there are drastic fluctuations in blood sugar and insulin levels.
The keto diet was originally used as medical therapy and aid in the treatment of epilepsy. Since then it has evolved in several different directions so today we have more types of ketogenic diets. These are: standard, cyclic, targeting, and protein ketogenic diet….
The latest is a favorite among bodybuilders. The ketone diet designed in this way is suitable for people who want to “quickly” remove all excess fat deposits. Also, its variation is recommended for those people who have to keep their blood glucose under control.
What makes everyone else opt for this diet is a fairly rapid weight loss. At the same time, the ketosis diet is quite simple, you just need to eliminate carbohydrates from your diet.
However, as tempting as it may sound, a ketogenic diet should not be implemented without first consulting a nutritionist and a doctor.
Keto diet for women – the main benefits and advantages
We have known for a long time that the human body uses sugar (carbohydrates) as an important source of energy. When these nutrients are eliminated from the diet, the body is forced to look for adequate replacements. It does this by using its own fat deposits and creating a source of energy from them – ketone bodies. If protein intake is not adequate or meets our daily needs, the process of breaking down muscle tissue begins.
It is then that the ketogenic diet creates a great advantage for the whole organism. The concept is based on a menu based on lower-calorie intakes while eating healthy foods rich in protein. It is very important for women to consume only approved and permitted foods.
The menu designed in this way provides us with a feeling of fullness throughout the day, so the need for constant “snacking” between main meals is lost. Admittedly, this is quite different from a large number of other diets, especially if they are based on multiple snacks.
The keto diet for women is simply ideal. To achieve ketosis, this treatment requires one to three weeks. Then the first visible results are expected. Of course, everything depends on the general condition of our organism.
Ketosis symptoms that should not be ignored
Symptoms such as malaise, exhaustion, fatigue, and drowsiness during the day may occur during the keto diet. One of the typical signs of ketosis is a breath that smells like acetone. Don’t despair, it’s all transient.
Ketosis should not be confused with harmful ketoacidosis, which is very dangerous for diabetics. At the same time, it requires maximum caution and mandatory reporting to a doctor. Namely, it is a natural and completely harmless condition.
By following a ketogenic diet, over time there is a decrease in appetite and weight loss occurs without losing muscle mass. However, in the case of this diet, the body does not receive all the nutritious micronutrients. So take extra care.
It is advisable to take additional minerals and vitamins through supplements – which is what the ketogenic diet suggests. In this way, side effects can be alleviated, the entry into ketosis is accelerated, and the level of glucose in the blood is lowered. All this without any serious consequences for our health.
Let’s say that professional bodybuilders, before entering ketosis, make sure to check with a urine tester. Namely, it reads the current amounts of carbohydrates and gives them an insight into the state of the whole organism.
A high-fat diet stops epileptic seizures
Scientists have determined that a ketogenic diet helps epileptics. Namely, despite the therapy, some patients who take at least two antiepileptics still experience an average of two epileptic seizures per week. Such persons must be prescribed a special menu and strict restriction of carbohydrates.
It is a diet rich in fats, and low in carbohydrates, with adequate protein intake. This type of ketogenic diet is especially effective in children with epilepsy, but also in some adult patients.
That is why the ketogenic diet is included in therapeutic protocols in many countries around the world. However, the exact mechanism of its action has not yet been determined, but it is important that it works.
The duration of therapy is individual and it generally brings good results. In some cases, there was not even a need for dexamethasone, which is otherwise used against epileptic seizures.
Keto diet example menu for 7 days
A ketogenic diet requires us to consume as few carbohydrates as possible per day, which is the basic rule. Fortunately, there are a large number of permitted foods that contain very little or no of these substances and are easy to obtain.
Your seven-day menu should include:
- Meat such as beef, veal, chicken, pork.
- Bacon, ham and all dried meat products are allowed foods.
- You can eat all kinds of fish, which include tuna, salmon and mackerel.
- In addition, dairy products (milk, kefir, yogurt, cheese) can be consumed.
- Be sure to include olive and flaxseed oil in your keto dishes. These foods are ingested in unlimited quantities preferably in five or six small meals over 24 hours.
16 Foods to Eat on a Ketogenic Diet
The combination of foods is crucial for the keto diet
Meat and dairy products are combined with foods that have a minimal carbohydrate content. However, they must be consumed in limited quantities. These are broccoli, spinach, cabbage, asparagus, mushrooms, olives, green beans, peppers, cauliflower, onions, flaxseed and walnuts.
The ketogenic diet for weight loss is also known for banning bread. From the first to the last day of the diet, which also applies to all other bakery products, this ban applies. You won’t need any keto calculator for this, just eliminate all types of such pastries from your diet and that’s it.
Despite all the above, the ketogenic diet has a rather varied menu, although at first, it doesn’t seem like that. Therefore, you will not have too much trouble composing daily meals.
When to expect the first results?
Thanks to Hollywood stars who swear by a protein-based diet, the ketogenic diet is becoming increasingly popular in the world. The number of those who decide to check the effect of such a menu is growing rapidly.
Quite often in celebrity fashion magazines, you can read texts such as: which Hollywood diva underwent plastic surgery. However, you can also find some useful text, such as why a ketogenic diet is best for women and how to implement it.
Our advice to all of you is to always take recommendations from such women’s magazines with a certain reserve. As it is known, today everything is marketing and all that is very nicely charged.
When it comes to health, healthy diet, weight loss, always try to check the information in several places. In particular, the keto diet should be carried out exclusively under the supervision of an expert who will calculate all the needs of your body.
Check out what kind of diet will work for you
There are no universal rules for everyone. Only with professional help, you will be able to create your ideal menu which includes a complete list of allowed foods.
It is very important when you eat and how you combine food. The results will not be missed, if you apply all that, expect the first shifts after 7 to 10 days. Certainly, this is not all.
The following rule is the most important for successful weight loss:
- fat 70%
- protein 25%
- and carbohydrates only 5%
This food arrangement will be suggested to you by every keto calculator. Also, you consume a maximum of 50 grams of carbohydrates, and in the case of insulin resistance or diabetes, a maximum of 25 grams per day. This daily intake and distribution of foods is recommended by the ketogenic diet.