KETOGENIC DIET PLAN-LOSE WEIGHT

Ketogenic diet is recognizable by the high percentage of fat, which actually replaced minimized carbohydrates. Ketogenic diet will optimize your weight and your health. It is thought that favorably affects most chronic diseases. There a lot of researches about its role in prevention and treatment of cancer and for a longer period is used as a therapeutic measure for epilepsy.

The basic principle of ketogenic diet is to cut the carbohydrates and replacing them with healthy fats and quality protein. Particularly important is the ratio of macronutrients that may be 3:1:1 or 4:1:1 which is dominated by fat even 80-90 %.  The mechanism of action is still unknown, but is thought that ketone bodies are generated by melting fat optimize nerve cells and prevent seizures.

The myth that carbohydrates re the main source of energy and fat is guilty of cardio-vascular disease is widespread in a lot of countries, so the intake of sugars and low quality carbohydrates radically increased over the past few decades. But the percentage of cardiovascular disease and other chronic diseases is not reduced, but rather is increasing steadily.

Everyday excessive carbohydrate adapt the body to burn carbohydrates as the primary source od energy, not fat. Ketogenic diet does exactly as transforms the body of the burner sugars in the fat burner.

Basic groceries for ketogenic diet

To achieve those 80-90 % fat in the diet, includes fat from various sources, making sure of their origin and quality.

Quality sources of healthy fat :

  • Coconut oil
  • Acocado
  • Nuts – Walnuts, almonds, hazelnuts…
  • Seeds – Sunflower, flax, pumpkin seeds…
  • Crude oil of nuts and seeds
  • Butter
  • Whole milk and cheeses
  • Egg yolks
  • Meet – Beef, pork, lamb, chicken…
  • Fatty fish – Salmon, mackerel, herring, trout, tuna, sardines…

 

Carbohydrats in ketogenic diet :

The maximum daily amount of carbohydrates is about 30 grams and they always are taken in form of whole grains, fruits and vegetables. Given that the fruit is shortened because of the amount of sugar, vegetables should be the most represented.

  • Parsley
  • Spinach (raw)
  • Sprouts
  • Lettuce
  • Garlic
  • Cucumber
  • Broccoli
  • Zucchini
  • Cabbage
  • Mushroom
  • Tomato
  • Green beans
  • Peppers
  • Onion
  • Celery
  • Carrots