Although it is a ketogenic diet that is said to have a great diet effect. This diet aims to bring the body to a metabolic state called “keto” that uses fat instead of carbohydrates as an energy source to move the body, but it is practiced according to theory. keto diet food Seems to be difficult. Since there are many restrictions, it takes a strong will to continue, and even if you can lose weight.
What is a ketogenic diet?
The ketogenic diet is also called a ketone body diet and is a diet method that drives the body into a state where it must use lipids as energy.
Extremely low carbohydrate intake and consume 65% to 70% of calories from fat. Then, the body cannot use carbohydrates as an energy source, and instead enters a metabolic (ketosis) in which the fat stored in the body is decomposed and used.
Ketogenic diet rules
Restricted by the ketogenic diet are:
● Processed foods
● Low-fat foods
● Carbohydrate-rich fruits
● Vegetable oils
Instead, eat plenty of non-starch vegetables such as broccoli, asparagus, and spinach, lean meats and high-quality oiled fish, full-fat dairy products, and nuts and seeds.
Why is the ketogenic diet said to be effective in controlling blood sugar in type 2 diabetes?
Carbohydrates and other sugars contained in food are decomposed by digestive enzymes to become glucose, which is absorbed from the small intestine. Therefore, ingestion of sugar raises the blood sugar level. The ketogenic diet is a diet centered on high-fat, low-carbohydrate, and moderate protein. In a healthy person, when the blood sugar level rises, the insulin in the blood also rises in response, and the blood sugar level can be kept within a certain range, but when insulin does not work well, this control Will not work. Therefore, a diet that does not
The ketogenic diet has a low sugar intake, so after meals It can be expected that the blood sugar level and insulin level will not rise, which will reduce the burden on the pancreas and alleviate insulin resistance.
Insulin also has the function of lowering blood sugar levels and at the same time storing the amount of glucose that could not be used as energy in the body as fat. A low-carb diet reduces the need for insulin secretion, which reduces fat accumulation. In addition, when you are in a ketosis state, the source of energy for your body is not glucose, but body fat is decomposed to produce energy, so you can expect a dieting effect on petit fasting and ketogenic diets.
The Best Keto Diet Foods
Consciously eat foods that are low in sugar and rich in fiber and foods that contain omega-3 fatty acids.
● Avocado (avocado oil)
● Fatty fish (Fish oil)
● Olive oil
Benefits of a ketogenic diet
According to certified dietitian Beth Warren, “Ketogenic diets replace most of the sugar with proteins and lipids, so they are more satisfying after eating than other diets, including vegans.
Write a list of foods you can eat on your ketogenic diet.
Meat: All meat, chicken and more. It is recommended to eat the fat part of meat and chicken skin together to increase the intake of fat. If possible, herbivorous cows and organic meats seem to be preferred.
Seafood: All seafood, especially recommended fish, are fatty salmon, mackerel, sardines, and herring. Avoid fish cooked with bread crumbs or tempura flour (sugar). Of course, you can also eat sashimi fish such as tuna and yellowtail, and in addition, we also eat fish eggs (salmon roe, mentaiko, etc.).
Eggs: All eggs, cooked with boiled eggs, scrambled eggs, omelets, whatever. Avoid fried eggs with sugar or mirin.
Vegetables: other than root vegetables (ground vegetables): cauliflower, broccoli, cabbage, seed cabbage, kale, Chinese cabbage, spinach, asparagus, zucchini, eggplant, olives, mushrooms, cucumbers, lettuce, avocado, onions, peppers, Tomatoes, etc.
Dairy products: Butter, whipped cream, sour cream, Greek yogurt, high-fat cheese, and regular milk are also deprived of fat from the cream, so be careful because lactos sugar is high. Is required. Also, avoid flavored milk such as coffee milk.
Nuts: Pecan nuts, macadamia nuts, Brazil nuts, almonds, etc. are low-sugar and high-fat nuts, and other nuts can be eaten in small quantities.
Berries: Berries have relatively low sugar content among fruits, so small amounts can be eaten. Blueberries, raspberries, blackberries, strawberries, etc.
A balanced diet is possible even on a ketogenic diet. Of course, processed foods and poor quality fats such as vegetable oils and margarines are NG. Eat good protein and fat, eat a lot of green and yellow vegetables, try to supplement the missing nutrients, and do the right ketogenic diet to raise your awareness so that you can perform better every day and ED pills like Vilitra 60.
Which can be quite suitable to have on a keto food. Like various fruits.