What is a Keto Diet?

Diet advice
Cos'è una dieta cheto?

Index:

What do I eat on a ketogenic diet?

Benefits of a ketogenic diet

 

A ketogenic diet it's a diet low in carbohydrates, in which the body is induced to produce ketones in the liver which are used to produce energy.

When you eat something high in carbohydrates, your body will produce glucose And insulin.

Glucose is the easiest molecule for your body to convert and use as energy, making it the preferred choice over any other energy source.

Insulin is produced to process glucose in the bloodstream and carry it throughout the body.

Since glucose is used as primary energy, fats are not used and therefore remain stored. Generally, with a normal diet containing some level of carbohydrates, the body uses glucose as its main form of energy. By reducing the intake of carbohydrates, the body is induced into a state known as ketosis.

Ketosis is a natural process that the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced by the breakdown of fats in the liver.

The ultimate goal of a properly maintained keto diet is to force your body into this metabolic state.

Our bodies are incredibly adaptive to what they have available: When you overload it with fat and limit carbohydrates, it will start burning ketones as its primary energy source. Optimal ketone levels offer important health benefits: weight loss And better physical and mental performance.

Herbalife can help you better deal with this type of diet through food supplementation

 

What do I eat on a ketogenic diet?

 Dieta Keto

To get started on a ketogenic diet, you'll need to plan ahead for a few details. This means immediately having a valid diet ready for use. What you eat depends on how quickly you want to enter a ketogenic state (ketosis). The more restrictive you are on your carbs (aiming to get down to 25g net carbs per day), the faster you'll get into ketosis.

Don't eat refined carbohydrates such as grains (breads, pastas, cereals), starches (potatoes, beans, legumes), or fruits. The small exceptions to this are avocados, star fruit and berries which can be eaten in moderation.

Do not eat:

 

  • Cereals: Wheat, corn, rice, cereals, etc.
  • Sugar: honey, agave, maple syrup, etc.
  • Fruits: apples, bananas, oranges, etc.
  • Tubers: potatoes, sweet potatoes, etc.

 

It eats:

 

  • Meats: fish, beef, lamb, poultry, eggs, etc.
  • Leafy greens: spinach, kale, etc.
  • Above ground vegetables: broccoli, cauliflower, etc.
  • High-fat dairy products: hard cheeses, high-fat cream, butter, etc.
  • Nuts and seeds: macadamias, walnuts, sunflower seeds, etc.
  • Avocados and berries, raspberries, blackberries and other low glycemic impact berries
  • Sweeteners: stevia, erythritol, monk fruit and other low-carb sweeteners
  • Other fats: Coconut oil, high-fat salad dressing, saturated fat, etc.

 

Try to remember that the ketogenic method is high in fat, moderate in protein, and very low in carbohydrates. Your nutrient intake should be around 70% fat, 25% protein and 5% carbohydrates.

Typically, between 20-30g of net carbohydrates is recommended for your daily diet, but the lower you keep your carbohydrate intake and glucose levels, the better your overall results will be. If you're doing keto to lose weight, it's a good idea to track both total carbs and net carbs.

Protein should always be consumed as needed with fat filling in the rest of the day's calories.

A recommended product for this purpose is the Formula 3 of Herbalife that allows you to make a good dose of high quality protein during the day.

Same thing goes for Protein Drink Mix and of Herbalife protein bars which allow you to snack during the day or in the evening in total serenity, keeping carbohydrate levels low.

If you feel peckish during the day, you can additionally snack on nuts, seeds, cheeses, or almond butter to curb your appetite (although the latter snacks can slow your progress in the long run).

Another supplement that we can recommend is the Herbalife multi-vitamin, in two versions: for donna And man.

 

Benefits of a ketogenic diet

 
Benefici dieta chetogenica

There are numerous benefits that come with being on ketogenic – from weight loss and increased energy levels to therapeutic medical applications. Nearly everyone can benefit from a low-carb, high-fat diet.

 

Weight loss

 

The ketogenic diet essentially uses body fat as an energy source, so there are obvious weight loss benefits. Insulin (the fat-storing hormone) levels drop dramatically, which turns your body into a fat-burning machine.

Scientifically, the ketogenic diet has shown better results than low-fat and high-carb diets, even over the long term.

 

Blood sugar control

 

Studies show that the ketogenic diet is a more effective way to manage and prevent diabetes than low-calorie diets.

If you are pre-diabetic or have type II diabetes, you should seriously consider a ketogenic diet.

 

Mental focus

 

Many people use the ketogenic diet specifically to boost mental performance.

Ketones are an excellent source of fuel for the brain. When you reduce your carbohydrate intake, you avoid big spikes in blood sugar. Together, this can lead to better focus and concentration.

Studies show that a higher intake of fatty acids can have beneficial effects on our brain function.

 

Increased energy and normalized hunger

 

By giving your body a better, more reliable source of energy, you'll feel more energized throughout the day. In fact, fats have proven to be the most effective molecules to be burned as fuel and offer the body a better feeling of satisfaction and satiety.

 

Fight epilepsy

 

The ketogenic diet has been used since the early 1900s to successfully treat epilepsy. It is still today one of the most used therapies for children suffering from uncontrolled epilepsy. 

Furthermore, the ketogenic diet allows you to use fewer drugs to treat the symptoms of this disease and, in recent years, studies have also shown significant results in adults.

 

Cholesterol and blood pressure

 

The ketogenic diet has been shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup. More specifically, low-carbohydrate and high-fat diets show a marked increase in HDL and a decrease in LDL particle concentration compared to low-fat diets.

Many studies on ketogenic diets also show an improvement in blood pressure, more than any other type of diet.

 

Insulin resistance

 

Insulin resistance can lead to type II diabetes if not managed properly. 

A lot of research shows how a ketogenic diet can help people lower their insulin levels to healthy levels.

 

If you found this article interesting, we can recommend other articles on nutrition and diets for weight loss and improving the health of the body and mind, such as:

 

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