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A complete guide to the low carb diet

You've probably heard some pretty big claims about the ketogenic diet: "Keto burns fat fast! It charges your energy! It combats diseases! You can eat all the bacon you want!

Celebrities such as Jersey Shore 's Vinny Guadagnino rave about the low-carbohydrate diet. On Instagram, Guadagnino, who goes from Keto Guido, gives keto recipes and tips to lose 50 pounds.

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But is all this hype too good to be true? As so often with diets, there is an intestinal examination under the initial excitement. Here's all you should know if you're a beginner on the keto diet and want to see if it's worth sacrificing carbohydrates.

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What is the Keck anyway? [19659007] As long as humans exist, if you consume very little carbohydrates, you starve your brain of glucose, the main source of fuel, and your body still needs fuel to function, so it reserves its reserves of ketones that are compounds. The liver arises from fat when insulin is low in the blood, a process called ketosis: it is as if a hybrid car is running out of gas and returning to pure power.

"Your liver is constantly producing ketones, but the Speed ​​depends on the intake of carbohydrates and proteins, "says Jeff Volek, RD, Professor of Human Sciences at Ohio State University, if most of your diet consists of carbohydrates and carbohydrates, protein slows down ketogenesis. When carbohydrates and protein are replaced by fat, the body gets into ketosis, which increases ketone production. The induction lasts about three days.

Can you not take ketones? No. While it is possible to increase ketones by ingestion, "without low-carbohydrate stimulus, there is no net increase in ketone production, no decrease in insulin, and no net increase in fat oxidation," says Volek. Do not trust coaches or "body clippers" who claim that you can quickly induce ketosis without changing your diet.

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What can you eat with the keto diet?

A ketogenic diet requires Fat accounts for 60 to 80 percent of your total calories, protein accounts for about 20 percent, and carbohydrates account for 10 percent, so it's best to keep carbohydrate intake between 20 and 30 grams a day to maintain ketosis Half a bagel.

  Ketogenic Diet

Precision Nutrition

If this sounds like Atkins, it's close to "But ketogenic diets tend to be more severe in restricting carbohydrates and have a more moderate protein restriction," says Spencer Nadolsky, DO Author of The Fat Loss Prescription.

Although S Peck can eat on a ketogenic diet, the rest of the spectrum is limited. Stronger vegetables such as potatoes, corn and pumpkin contain too many carbohydrates. Same with most fruits. Milk, beans, rice, pasta, bread: no.

However, bacon is still heavily processed and is associated with an increased risk of cancer and heart disease, so you may not want to eat it at every meal. To stay as healthy as possible, keto dieticians should eat a lot of low carb vegetables such as peppers, kale and cauliflower.

The rules of keto not only affect the mealtime, as juices, sodas and alcohol distract you from ketosis.

Example day of a ketogenic diet :

Breakfast: 4 eggs, 1/2 avocado, 1 to 2 tablespoons of olive oil

Lunch: 4 ounces of baked salmon with 1 tablespoon of olive oil, 1/2 bunch Asparagus with 1 to 2 tablespoons of butter

Dinner: Rib Eye Steak, 2 Cups of Spinach with Coconut Oil, 2 Ounces of Macadamia Nuts Most men consume almost half of their calories from carbohydrate (carbohydrate) disease control centers Prevention, which means that reducing your intake to less than 10 percent will be a challenge.

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Is the benefit worthwhile for all this starchy goodness?


Ethan Calabrese

What are the benefits of the keto diet?

Some keto dieticians believe that consuming less carbohydrates can improve physical and mental performance, regulate appetite, and lower blood sugar. 19659002] Although studies have shown that the keto diet can reduce seizures in children with epilepsy, there is no evidence that keto helps or improves mental cognition in other brain diseases. Harvard Health Publishing , Some studies show this keto can lower blood sugar for people with type 2 diabetes, but there is not enough long-term means to find out if it is safe and effective for diabetics.

When it comes to weight loss, "There is no question that ketosis works in the short term," said Drs. Konstantinos Spaniolas, deputy director of the Stony Brook Metabolic and Bariatrics Weight Loss Center in New York, previously said MensHealth.com . Anecdotally, many men told MensHealth.com that the keto diet has helped them lose large amounts of weight.

According to Spaniolas, keto helps lose weight by reducing desire.

Unfortunately, there is no long-term data on ketogenic diets compared to other diets. In an Italian study from 2015, those who received a diet of keto lost 26 pounds in three months. About half of the participants stayed on the diet for a year, but lost little weight over the next nine months. A 2014 Spanish study, which followed a very low-calorie ketogenic diet, lost an average of 44 pounds a year – a third of which was lost, possibly because it was too difficult to sustain.

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What are the side effects of the ketogenic diet?

People who start dieting often develop "keto flu" as their body gets used to consuming fewer carbohydrates. During this time you may experience headache, nausea, fog, muscle cramps and tiredness. The symptoms last for about a week, but staying hydrated and getting enough sleep helps with cramping and fatigue.

In addition to Keto Flu, you may notice some other unpleasant side effects. Acetone – yes, the ingredient in nail polish remover – is one of the compounds found in ketones, so your breath may be stinkier than normal. Pooping can be difficult, as carbohydrate cutting reduces fiber intake, but fiber supplementation helps keep it regular. Omaha Steaks – Summeroutout "title =" Omaha Steaks – Summeroutout "class =" Lazyimage Lazyoad "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/omaha-steaks- summer-cookout-1527086923.jpg? crop = 1xw: 1xh; center, top & resize = 480: * "/>

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Is the ketogenic diet for you?

That may sound like a policeman But the best diet is the one you stay in. For Volek, who pursues an ultra-low-carb diet for two decades, it works.

If you can not stick to it, then you will probably not.

"This is the problem I have with all these diets. "Certified nutritionist Andy Yurechko, MS, RD, of the Augusta University Medical Center in Georgia, previously said MensHealth.com ." A healthier type of diet can be done every day of your life. [19659002] Sinc Maintaining ketosis requires a strict count of carbohydrates.This diet is best suited for people who are hardworking.

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However, there are a few healthy habits of the keto diet that are easy to say goodbye:

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<h3 class= Keto Diet Tip # 1: Cutting Off Empty Carbs

Give the majority of your carbohydrates from fruits and vegetables with a large amount of fiber and antioxidants against the disease? Fantastic, or consume them in the form of sugar (biscuits, sweets, soda) or refined flour. If you are, you know what to do.

Keto Diet Tip # 2: Fear Fat

The Ketogenic diet may seem like the Jekyll of the Hyde-type, low-fat madness of the 1990s According to recent research, the middle ground between the two extremes is for the general health more favorable. Make it easy: eat at least two servings per week of fatty fish (salmon, sardines, mackerel) and cook with a variety of quality fats (olive oil, rapeseed oil, avocado oil) throughout the week.

Keto Diet Tip 3: Pack the greens

Leafy vegetables are full of nutrients and they are ketofree. There are kale, spinach, bok choi, chard, collards, watercress, mizuna and rocket. Dig in.

Oh, and you might wonder how things turn out with the bacon beat. Her experiment worked until life changed. They had a child. They took a big step. They stopped the diet. "It was too hard to claim," she told me. The proof that all the bacon that you can handle, even after some time is boring.

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Keto Diet Tip # 4: Beware of Hidden Carbs

If You're New Watch out for hidden carbohydrates. In general, dairy products and nuts are a great way to cover your daily fat intake, but know that some of these products may contain more carbohydrates than you think. For example, yogurt with nuts may seem like a great keto-friendly snack, but one serving of yogurt (5.3 ounces) of yogurt has 12 grams of carbohydrates . Yogurt with vanilla flavor has 24 grams of carbohydrates . Add an ounce of cashews that weigh almost nine grams of carbohydrates, and you have up to 21 to 33 grams of carbs for this snack, which could put you off the ketosis. Read the nutritional information carefully and pay attention to the portion sizes. Track foods with a keto-specific app such as Senza or KetoDiet to meet the recommended daily carbohydrate intake.

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