KETOGENIC DIET MENU | RECIPES | EXPERIENCE | RESULTS


The ketogenic diet is an excellent choice to loose body fat.

It is very effective when you aim to loose weight. Besides the fact that it helps you
loose fat it also serves as a preventation diet against heart diseases and problems with your blood vessels.
For us to understand how the "keto" diet works it is necessary to remember what part carbonhydrates play when it comes to our metabolism.

CARBONHYDRATES IN NUTRITION

In our digestive tract, carbohydrates are firstly dissolved into sugar and afterwards into glucose.
We use glucose as an energy provider as it tends to fuel our body with it. That is what the ketogenic diet is actually about, it limits the intake of carbonhydrates and keeps the glucose level low, so therefore our body can't rely on glucose as the main source of energy.
KETOGENIC DIET MENU

The ketogenic diet is mostly based on carbon-poor groceries and groceries that are without it at all. That kind of nutrition implies a limited intake of carbs.
Here we are gonna list you the groceries that are allowed to use and those that are not. The key thing that surprises the participants of this diet is the big variety of food which is unique and in many other diets strongly forbidden.

ketogenic-diet

KETOGENIC DIET; WHAT SHOULD YOU EAT

-Basically all types of meat are acceptable: chicken, beef, pork, ham, bacon and other meat based products.
-Every type of fish is also allowed including mackerel, tuna, salmon.
-Milk and milk based products: yogurt, kephir, cheese are also allowed.
-Lineseed oil and olive oil are preferred in this way of nutrition.
-You can use the following spices: alava, pepper, salt, soya sauce, mustard and many others...

KETOGENIC DIET; GROCERIES THAT WE CAN EAT IN LIMITED AMOUNTS

The ketogenic diet relies on groceries that include carbonhydrates in small amounts, but strictly
following the diet guidelines. These groceries are: spinach, mangold, broccoli, asparagus, green beans, cabbage, mushrooms, cauliflower, peppers, olives, onions, nuts and linseed.
It is important to mention that you are strictly forbidden to consume bread during this particular diet.

KETOGENIC DIET EXPERIENCES

The ketogenic diet is thoroughly tested and analysed in a vast number of scientific studies.
Also in the year 2005 the "New England Journal of Medicine" study did a detailed research of the ketogenic diet and compared it to other methods of weight loss and diets which aim to reduce the intake of fat in our bodies.
As a part of the same study, 63 pacients were tested, and the experts came to the conclusion that the "no carbonhydrate diet" was more effective in the first 6 months of testing. After a year the score came to a draw. The keto diet was compared to many other low-calorie diets and when it comes to solely removing the belly fat the ketogenic diet reigned supreme.

KETOGENIC DIET RESULTS

The best results are made by the "ketones" which are being developed directly from our fat reserves, because of the limited intake of carbonhydrates and the lowered amount of glucose in our blood.
As a result of that, our body uses fat reserves to provide with the daily needs of our organism for energy.
One of the big advantages of the ketogenic diet is the limited intake of carbonhydrates and therefore a lower intake of calories during the day.
A protein rich diet allows us to be satiated throughout the day, and keeps us away from pointless and unhealthy "snacks in between" which most commonly lead to aimless nibbling.

KETOGENIC DIET FOR WOMEN

A newer study from Stanford university (USA) which lasted a whole year, was aimed to show the actual effect of the ketogenic diet in comparison with other popular diets.
The study was conducted in a time period of 12 months and the 331 participants were sorted in 4 groups:

1. Ketogenic diet for fat loss
2. The classic and traditional diet (less fat more carbs)
3. The Zone diet (average intake of carbonhydrates)
4. The Ornish diet (extremely low intake of fat)

Of all the 311 women who participated in the study, clearly the best results were shown on the individuals that used the ketogenic diet. They managed to loose the most fat and they had the best alterations in their general body picture ( blood sugar and cholesterol were in normal limits).
Overall the ketogenic diet didn't have any side effects or bad alterations for the organism at all.

KETOGENIC DIET RECIPES

Fried white meat

If its turkey or chicken you are making, the recipe is the following:

* Cut 300 grams of meat into thin slices, put salt pepper on it, and if you like you can season it
  with a little bit of minced garlic.
* Let the slices of meat stay for approximately 15 minutes and than fry them in hot oil untill they get a golden brown colour.

This food does not contain carbondydrates and you can add some rosemary to it.

Cabbage salad recipe

Grate 100 to 200 grams of cabbage with the help of the grater into small fibers, add some oil and salt, and than mix it up good.
Add some basil to the salad (contains little amounts of carbonhydrates).

Besides the cabbage salad you can also make a cucumber salad, green salad, green beans, grilled hake, grilled trout, fried squid, meatballs, cabbage rolls...you will agree that most of these recipes aren't seen that much in conventional diet menus!!!

REMARK: Don't start this diet without the consultation of your doctor or your nutritionist, it is of utmost importance that you are healthy when you decide to go with this diet. Only your doctor or nutritionist are able to suggest you a personal diet plan, previously checking your health condition. Our recommendation is, even if you don't plan on going on this diet, certainly try to reduce the intake of carbonhydrates and groceries that include the same and the ones we mentioned in this article.

KETOGENIC DIET MENU FOR FAT LOSS


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