Title : Why do you want to go Keto
link : Why do you want to go Keto
Why do you want to go Keto
The benefits, incentives and key ratios diet.
Contrary to popular belief, a ketogenic diet is not just a high-fat, adequate protein, and low carbohydrate diet. The true definition of go Keto is following a diet that forces the body to produce ketone bodies.
Yes, diet is so simple, which means that the range of ketogenic diets "" is quite broad. These diets were first developed decades ago as a therapeutic practice for children with epilepsy and have recently experienced a renaissance in its use. People are taking ketogenic diet to improve body composition and to control glucose levels in the blood. But before embarking on this nutritional journey you have to be very clear to understand why he wants to go Keto in the first place. Depending on the reason (s), the type of ketogenic diet is implemented can vary greatly. Regardless of why you choose the keto way, you will experience a number of benefits of this diet, as long as your body continues to produce ketones.
Benefit # 1: fight cancer and metabolic diseases
One of the most profound benefits of going keto is its ability to improve your overall health and reduce several different risk factors for a number of diseases, the likes of which include cancer, heart disease, Alzheimer's disease and diabetes. Because cancer cells depend largely on glucose for their own metabolism - but can not use ketone bodies as fuel - depriving the body of glucose may help starve cancer cells, too. When in ketosis you are potentially helping to reduce the risk of developing cancer, is because by removing the source of cancer favorite body fuel.
Benefit # 2: increased satiety
Perhaps most remarkable, ketogenic diets tend to offer much more satiety because most of their daily calories from fat. Fat is a macronutrient slow digestion, so their general desire to eat is blunted during Keto. This results in fewer calories consumed by eating between meals. For those who reveal their macronutrient this does not matter much, since you're already committed to hit their numbers, but still find more sated when a keto diet is eaten.
Benefit # 3: STABLE blood sugar levels
When followed correctly, the ketogenic diet makes an excellent work to stabilize sugar levels in the blood, which long have been linked to heart disease and diabetes. If you already have diabetes, then it may be a relief to learn that a keto diet can help keep your blood sugar level under control, so much easier to manage diabetes. Many people see their cholesterol and blood pressure drop, while on a ketogenic diet, reduced risk of heart disease. With respect to metabolic syndrome, it has been understood for some time that the ketogenic diet helpful in improving sensitivity to insulin and help regulate hormones that play a crucial role in alleviating hunger, including leptin. Many bodybuilders who are keto comment on their ability to allow push without food for long periods of time, which is the kind of practice that is generally considered "taboo" in the world of fitness. However, science backs up this practice. Once keto-body production levels of ketones to stabilize sugar levels in the blood adapts, which mitigates the "sugar crash" many people to high-carbohydrate diet experience between meals if they do not eat every few hours.
Benefit # 4: bacon and eggs
Literally. By eating a ketogenic diet, a lot of foods that are often "off the table" in the world of bodybuilding are now easy prey. Go ahead and enjoy your mound of bacon and eggs. Hell, fry in butter! Regardless of the type of ketogenic diet you are using, you will be consuming more fat than usual. It's time to bring back a lot of delicious foods to your list of food preparation! A brief list of some of the items you want to re-introduce beef are 70/30 (or 80/20 beef if not found), cheese, cream, coconut oil, lard, bacon and yes ... !
RELATIONS ketogenic
is absolutely essential to know that these relationships are not comparing macros for its value calories but rather its mass. In examining the percentage of calories from each of the three macronutrients, take 1 gram of fat (if you are in the ratio of 1: 1) and multiplied by 9, since there are 9 calories per gram of fat. For proteins and carbohydrates, multiply per gram total 4, since each has 4 calories per gram. Therefore, for relationships, it is obtained either 1 x 9 = 9 calories from fat, 1 x 4 = 4 calories of protein and carbohydrates.
If your goal is to reap the benefits of a ketogenic diet while much progress as possible with your bodybuilding goals, 0.5: 1 or 1: 1 ketogenic diet it is probably the best option. This is because any of these diets still allow the relatively high protein intake.
Then, to derive the percentages for each of the coefficients for the ratio of 1: 1 9 calories from fat / 13 total calories = 69% of calories taken fat (with proteins and carbohydrates that makes up the remaining 31%). As a bodybuilder, you will want more than 31% of the remaining calories come from protein, with as little as possible from carbohydrates (except for dietary fiber). The following table shows a range of ketogenic ratios and percentage of calories from each of the three macronutrients.
If you are eating 4,000 calories and are in a 1: 1 ketogenic diet, that means you are eating 307 grams of fat, with a combined total of 307 grams of protein and carbohydrates. If you keep your carbohydrate intake to 20 grams per day, even though it be eating 287 grams of protein a day, which is still very high in protein (about 1.5 g of protein per pound of 190 lb guy, or 1 25 g of protein per pound from a 230 lb guy). If you do not have room in your diet, reduce their ratios of 0.5 :. 1 which is still being obtained 353 g of protein to 3,000 calories
| ratio of fat to protein + carbohydrates (mass gram ) | % of calories from fat | % of calories from protein and carbohydrates |
| 0.5: 1 | 53% | 47% |
| 1: 1 | 69% | 31% |
| 2: 1 | 82% | 18% |
| 3: 1 | 87% | 13% |
| 4: 1 | 90% | 10% |
However, if your goal is to mitigate any metabolic dysfunction that occurs in your body, then higher ratio - a 2: 1, 3: 1 or 4: 1 ketogenic diet - you better help you in your goals. These diets are generally low in protein (assuming a fairly normal caloric intake) and the production of ketones in your body will be greater, as there will be less available substrate available for conversion into glucose. While carbohydrates are always kept under keto, high enough levels of protein can stimulate a process called gluconeogenesis, which is the conversion of amino acids to glucose. The only case in which this occurs is when the body is deprived of glucose it sees, that will be the case when you're in ketosis.
Keep doing your homework for the next few weeks. Stack up in some foods and keto-friendly snacks. This time next month, that will teach you how to prepare for nutritionally rewarding experience of his life.
- Read more at: http://www.flexonline.com/nutrition/why-you-want-go-keto#sthash.rp1MYEfK.dpuf
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