Healthy Weight Loss Tips Biography
Source:- Google.com.pkThe ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. It has a lot of health advantages compared to the standard western diet. Most people do keto because of the weight loss, but it also has other health advantages like lowering risk for heart disease, diabetes, cancer, stroke, and much more. Just follow these simple rules:
Low in Carbs
Less than 50g/day for most people, better below 20g
Moderate Protein
Enough Fat
Majority of energy
Variable depending on goals of weight loss or maintenance
The Right Kinds of Fat
Eat monos and saturates for fuel (butter, olive oil, coconut oil)
Limit high polyunsaturated sources (soy, corn, cottonseed)
Keto Flu
Supplement sodium 2g/day (e.g. drink 1-2 cups of broth per day)
Replace magnesium to stop muscle cramps
Drink lots of water
When in Doubt, Eat Less Carbs
When in Doubt, Eat More Fat
The Standard Approach
What is the premise of a low carb, keto diet?
Low-carb diets are essentially programs that lower carbohydrate intake below 100 grams; strict ketogenic diets are a subset of low carb diets that typically only allow < 50g of carbohydrates per day. The general recommendation of /r/keto is to start with 20g of net-carbs per day. This limit does a good job of eliminating junk foods, refined carbohydrates and any other “fattening” foods.
The full premise of a keto diet is far more than just weight ratios, it is a lifestyle about overall health. The diet promotes long, intense bouts of energy, an increase in healthy, delicious food and an overall better outlook on your life. It is easily sustainable with a plethora of options and often is an answer to improving health that many people struggle to comprehend at first. A Ketogenic diet is not easy and will test your willpower but transforms the way you think and understand about yourself, food, and health in general.
How do I start and what can I eat?
Start by:
getting the daily carbs down to < 50g, preferrably to 20g.
keeping protein intake moderate, 0.6 to 1 grams per pound lean body mass. (1.3 to 2.2 grams per kg lean body mass.)
increasing the proportion of your diet that comes from fat,
increasing the amount of water you drink, and
upping your intake of salt, potassium and magnesium (See How do I replenish electrolytes?)
Dr. Andreas Eenfeldt and /r/keto user drcl have both written excellent, simple guides to high-fat low-carb eating.
As far as what you can eat, Ketogenic diets are done differently by different people. Eat dark green leafy vegetables, fatty red meats, chicken with the skin left on, fish, offal (organ meat), eggs, seeds & nuts, full-fat dairy, or anything else you can find rich in nutrition, fat, protein and fiber.
Recommended fats are olive oil, grass fed butter, and coconut oil.
Although fiber is a carbohydrate, it is not digested as a simple carbohydrate and is therefore not included in your daily carb count. It's important to stress that fiber doesn't NEGATE carbs - it just isn't counted; so mixing a handful of flax meal into a bowl of ice-cream won't work!
Check out the web resources at the bottom of the page for links to food lists, sample grocery plans and more.
How do I know how many carbs are in my food?
For starters check out this list of acceptable foods, with carb counts, or NutritionData. But at first, you’ll want to track what you eat using a tool such as myfitnesspal.com (“MFP”), which will calculate your carb totals and lots more valuable stats. Once you get familiar with how many carbs are in which foods, you can choose whether to keep tracking your food or not. Tracking your food is highly recommended.
What foods should I avoid?
Starchy foods and sugars are always unacceptable: grains (yes, even whole grains), bread, cereal, beans, soda, pasta, potatoes, pizza crust, beer, cookies, bagels, lollipops, honey, tortilla chips, pretzels, popsicles, crackers, and everything in between. They all have one thing in common: to your body, they’re all sugar, which breaks down into glucose in your bloodstream and causes an insulin response.
That’s right, bread is sugar. Even fancy multi-grain organic bread.
Fruit should be mostly avoided because it’s full of sugar, though some ketoers eat small quantities of berries, which have few carbs and are high in fiber.
Nearly all "low-fat" foods should be avoided; non-fat milk, reduced fat salad dressings, low-fat cheese and yogurt, etc., are full of carbohydrates Many also contain chemicals compounds where the effect on the human body is not yet well studied and could be potentially dangerous.
Don’t drink milk; use cream instead. (But watch out because cream has a ton of calories.)
At first you’ll want to track your foods to make sure you’re not unwittingly eating lots of hidden carbs. You may be shocked at how much sugar you have been eating without knowing it, in salad dressings, sauces, packaged foods, etc.
What are macronutrients?
Macronutrients ("macros") are what you use for fuel: fat, protein, and carbohydrates. Every weight-loss diet works by limiting the total amount of calories you eat. The macronutrient makeup of a ketogenic diet make it very easy to stay in a caloric deficit and lose weight. Most people do not need to count calories on that diet, because they naturally start consuming a healthy amount of calories.
Compared to the diet recommended by the US Food and Drug Administration, the ratios in a keto diet are high in fat, moderate in protein, and extremely low in carbohydrates.
The most accurate way to find out how much fat, protein, and carbs you personally need is to put your data into the keto calculator. Remember to recalculate your data once in a while after your bodyweight has changed, e.g. once a month.
How can I tell if I’m in ketosis?
There are a good number of “indicators” of ketosis; some of them are simple physical signs and others are physical tools to test for the presence of ketones in the body. Dieters use this to track trends and test to see if they are sensitive to certain substances that may be keto friendly but still have a negative effect on their weight loss.
All about ketostix
Ketosticks/Ketostix is the name for test strips that measure the level of ketones in the urine. Whether correct or not, many ketogenic dieters tend to live or die by the presence of ketones in their urine. The presence of ketosis, which is indicative of lipolysis can be psychologically reassuring, however it should be noted that one can be in ketosis, defined as ketones in the bloodstream, without showing urinary ketones.
Although up to 100 grams of carbohydrate will allow ketosis to develop, it would be rare to see ketones excreted in the urine at this level of intake. Since the only measure of ketosis available to ketogenic diets are Ketostix (tm) carbohydrates must be restricted below this level of ketosis is to be measured. As a general rule of thumb, dietary carbohydrates should be below 30 grams per day for ketosis to be rapidly established and for ketones to be lost in the urine. However, this value varies from person to person and depends on other factors such as protein intake and activity, which allows individuals to consume relatively more carbohydrate without disrupting ketosis.
After adaptation to the diet, it appears that individuals can tolerate relatively greater carbohydrate intakes without disrupting ketosis. Although not completely accurate, Ketostix (tm) can provide a rough measure of how many carbohydrates can be consumed while still maintaining ketosis. As long as trace ketosis is maintained, carbohydrates can be gradually added to the diet.
Since Ketostix (tm) only register relative concentrations, rather than absolute amounts, changes in hydration state can affect the concentration of ketones which appear. A high water intake tends to dilute urinary ketone concentrations giving lighter readings. Ketones in the urine simply indicate an overproduction of ketones such that excess spill into the urine. So it is conceivable for someone to be in ketosis without showing urinary ketones.
Some individuals can never get past trace ketosis, while others always seem to show darker readings. There seems to be little rhyme or reason as to why some individuals will always show deep concentrations of urinary ketones while others will not. Some will show higher urinary ketones after a high fat meal, suggesting that dietary fat is being converted to ketones which are then excreted. Consuming medium chain triglycerides (MCT’s) has the same effect. Other individuals seem to only register ketones on the stick after extensive aerobic exercise. Finally, there appear to be daily changes in ketone concentrations, caused by fluctuations in hormone levels. Generally ketone concentrations are smaller in the morning and larger in the evening, reaching a peak at midnight. Many individuals report high ketones at night but show no urinary ketones the next morning while others report the opposite.
A popular idea is that the deeper the level of ketosis as measured by Ketostix (tm), the greater the weight/fat loss. However there is no data to support or refute this claim. While some popular diet authors have commented that urinary ketone excretion means that bodyfat is being excreted causing fat loss, this is only loosely true in that ketones are made from the breakdown of fat in the liver. The number of calories lost in the urine as ketones amounts to 100 calories per day at most.
Anecdotally, higher levels of urinary ketones seem to be indicative of slower fat loss. Individuals who maintain trace ketosis seem to lose fat more efficiently although there is no research examining this phenomenon. A possible reason is this: high levels of ketones in the bloodstream raise insulin slightly and block the release of free fatty acids from fat cells. This seems to imply that higher levels of ketones will slow fat mobilization.
The ideal situation would seem to be one where trace ketosis (as measured by Ketostix(tm)) is maintained, since this is the lowest level of ketosis which can be measured while still ensuring that one is truly in ketosis. This should be indicative of relatively lower blood ketone concentrations, meaning that bodyfat can be mobilized more efficiently.
No hard and fast rules can be given for the use of Ketostix (tm) except not to be obsessive about them. In the same way that the presence of ketones can be psychologically reassuring, the absence of ketones can be just as psychologically harmful. It is easy to mentally shortcircuit by checking the Ketostix (tm) all the time.
Acetone Breath
Acetone Breath, otherwise affectionately known as “metal breath” or “keto breath”, is the presence of ketones in your body being produced and turned into acetone. It will taste metallic and have faint wafting essence of ammonia.
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
Healthy Weight Loss Tips Weight Loss Tips Tumblr For Women In Urdu By Dr Khurram In Urdu By Zubaida Tariq Urdu In Urdu For Girls And Tricks In Urdu By Doctor Khurram
No comments:
Post a Comment