14 Days Ketogenic Meal Plan New. Easy Guide for Beginners – The Keto Reset Diet. Natalie Kordon

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СКАЧАТЬ stabilizer – Ketone bodies that are formed in as a result of ketosis helps in stabilizing the neurotransmitters. Serotonin and dopamine are essentially worked upon, which contributes to the mood enhancement feeling in an individual that has taken up the ketogenic diet.

      – Aids digestion- If you have trouble in digesting food it improves gut health.

      – Relief from heartburn – Individuals suffering from GERD can heave a sigh of relief as these symptoms disappear fully. It has been observed that people taking grains and sugar based food items at night are prone to heartburn. So, eliminating sugar or having less sugar in the body helps you to do away with the problem of heartburn or GERD.

      – Lose Stubborn Fat-abdominal fat and fat surrounding the organs can be hard to lose with just calorie restriction. Keto diet is very effective at burning away stubborn belly fat.

      – Triglyceride readings improve – One of the most significant achievements of adopting ketogenic diet is that as the carbohydrate level of consumption is minimized, the triglyceride levels also drop significantly. Triglyceride level: HDL is a marker of heart disease and should be monitored carefully at regular intervals.

      – Clearer thought process – There are times when our thought process becomes hazy and we are not clear about our objectives and goals. It is during this phase that we tend to suffer from depression, anxiety, and tend to imbibe all negative thoughts. This negative attitude is reflected in our behavior and health. If you have adopted keto diet, it won’t be long when you will have a better mindset and better ability to take decisions and judge.

      – Better sleep patterns – Studies and research has also proved that with this kind of diet plan, there was marked improved in sleep patterns in individuals that had problems in sleeping and the ones that suffered from problems related to sleep apnea.

      – Better managed blood pressure – If you are used to eating high carbohydrate food items, over a period of time, you will find out that your blood pressure is gradually escalating. However, for the effective control of blood pressure, switch over to a ketogenic diet, which controls blood pressure in a remarkable manner. It might also happen that your GP will suggest that you reduce the number of medicines you are taking to control blood pressure.

      – Improved joint coordination – As we grow older or if we strain our muscles and joints too much, it is quite likely that we end up injuring ourselves and eventually the joints become stiff and painful. You can do away with these troubles if you start living on a keto diet.

      But what about the other benefits of Ketogenic Diet, other than trimming down your weight you ask?

      – A Ketogenic diet directly helps to increase the level of fat burnt throughout the whole day through exercise and daily activities

      – Increased Awareness- people often report increased awareness and mental acuity while following this diet.

      – A Keto Diet will cause the body to consume a significant amount of protein, consequently promoting the weight loss of the body.

      – When the body is restricted from consuming Carbohydrates, the calorie intake will also lower down further contributing to weight loss.

      – A process called Gluconeogenesis will kick in as well which will cause the body to burn even more fat.

      – Decreased appetite. Speaking of burning fat, A Ketogenic diet will also help you to Suppress your Appetite, so you won’t have to go out and eat now and then and bulk up, even more, fat. Fat is a more satisfying fuel source and ends up leaving you feeling fuller for a longer period of time. If weight loss is your goal, a decreased appetite can help you successfully achieve your calorie deficit goals

      Ketogenic Diet Plan

      What is your health and fitness goal? Weight Loss? Cutting fat? The meal plan should be designed based on your motivation and desired outcome.

      If your goal is weight loss, it’s as simple as entering a state of ketosis and maintaining a calorie deficit. However, if you don’t enter ketosis, or fail to maintain ketosis, weight loss goals may be compromised. You must enter ketosis, maintain that metabolic state, and in order to have successful weight loss with Keto. This means eating a diet high in fat, moderate in protein, and low in carbohydrates. For cutting fat and maintaining your weight, it’s as simple as entering and maintaining ketosis and maintaining a calorie balance.

      Calorie Deficit Explained

      The weight loss, weight gain, and weight maintenance formulas are simple. It comes down to calorie intake vs calorie expenditure (energy needs)

      Weight maintenance: Calorie intake=Calorie expenditure

      Weight gain: Calorie intake> Calorie expenditure

      *Weight loss: Calorie intake <Calorie expenditure*

      Macros Explained

      You hear people at the gym tossing the word back and forth like a kettlebell. Macro. Macro this, macro that. What exactly is it?

      Macros stand for macronutrients. You hear people at the gym tossing the word back and forth like a kettlebell. Macro. Macro this, macro that. What exactly is it? Your macros are the daily intake of the three main nutrients that affect weight and your overall health, which are fats, protein, and carbohydrates. Fats have 9cals/gram, proteins and carbs have 4cals/g.

      Fat = 9cals/g

      Protein = 4cals/g

      Carbs = 4cals/g

      Fats are 90% keto, which is why they’re such an efficient fuel for your body to use on a daily basis. Fats enter your body, are processed in the liver, and break down into various components your body needs to stay in top shape, such as glycerol. The remaining 10%, in case you’re wondering, is a little bit of anti-keto glucose (10%) that happens when fats break down.

      Carbs are completely anti-ketogenic. They break down into sugar (glucose) and consequently raise your blood sugar and your insulin levels, which translates to (unwanted) fat storage.

      Proteins are approximately half-ketogenic, somewhere around 45%. The remaining percentage is broken down into glucose and raises insulin levels.

      All of these macros have a different effect on how your body uses food, whether efficiently as an energy source, or for storage (fat) in case of perceived emergency. Maintaining a balance of these macros is all-important not only to the ketogenic diet, but also to overall health. Macros are metabolized (read: burned) in the furnace of our bodies, becoming the fuel that drives us through life. So we need to know about macros in order to prime that furnace (the scientific term for your furnace is “metabolic path.” Just think of each of these macros as being a kind of highway to health.)

      Macro #1: Fats.

      Fats are used by your body to make repairs on damaged muscles, organs, cells, tissues, etc. You consume them, they’re processed in the liver, and they circulate in the form of glycerol or other important fatty acids, acting as body repairmen.

      Macro #2: Carbs.

      Carbohydrates are a pre-ketogenic person’s energy supply. They become СКАЧАТЬ