Hello, how are you?
Welcome to my channel Ana CONTIGO Again we see each other to continue talking
on the Ketogenic Diet.
And is that many people have doubts or want be more certain of the type of food that
can include in this type of diet and this is decisive to enter and then not get out
by consuming certain foods, that is to say to get into ketosis and keep it
in such a way to achieve your goal either that you're looking to be healthier, to
lose weight, to achieve some goal of body definition by lowering fat or
for some end of therapeutic type like occurs in cases of neurodegenerative diseases
such as Alzheimer's, Parkinson's and even in Autism cases.
If your menu consists only of food keto to the days, 4 or 5 days you will enter
in ketosis and will start the loss of fat at an accelerated rate as long as
of course do not overdo calories what do you need
and why do I say this?
because it can happen that your body accumulates more fat if you consume more than what you owe,
It is very easy to pass you if you do not have control of the fats you eat as you remember
that are there is more density in little volume, one gram of fat gives us 9 calories in both
that in the case of proteins and hydrates they give us 4 calories per gram, also not
is equal in physical volume 100 grams of fat that 100 grams of spinach so
So much is very important especially at the beginning count, weigh, to be sure of the calories
that we are consuming in relation to our objective.
If you want to lose weight, you'll have to have a caloric deficit is to say you must consume
fewer calories so you must be very pending of how many fats will you consume
regardless of whether they are healthy because Yes they are healthy but you will still get fat
if you exceed. We already know that within this type of feeding
We must mainly avoid food that have many hydrates and on the contrary
favor and increase those who have more fats healthy
One of the most common doubts is with relation to the consumption of fruits; some people
include in your hydrate count and others they simply decide to remove them from the ketogenic menu.
When we talk about fruits in general you have to limit yourself a lot because although
They are very healthy, they absorb very quickly and they quickly take you out of ketosis, however
if you are one of the people who have a lot of strength of will and you can say just me like this
then you can include them; throughout case if your choice is to include them is better
consume the fruits that contain less carbohydrates like the berries: strawberries, blackberries, blueberries,
raspberries but always in its natural state and in small quantities.
Fruits like coconut and avocado also Keto foods are very high in fat and with
many healthy properties that we are interested in include, always taking care of the amounts because
due to the amount of fats they contain They are also very caloric.
Another doubt is where to get all the vitamins and minerals that would bring us
the fruits.
We must obtain them by eating many vegetables over all the green leaves that are the
that contain less carbohydrates, a lot of fiber and a lot of volume.
Vegetables are your great allies with good fiber sources that are very necessary in
our daily diet and especially in this case where we would be increasing consumption
of fats.
Always try to be seasonal, local and organic if possible because they contain
more nutrients, spinach, Swiss chard, lettuce, arugula, watercress, canons, endives,
cabbages, broccoli, cauliflower, cabbage, celery.
Then we have others like zucchini, eggplant, pumpkin, peppers
all the colors, the cucumber, the tomato.
They have a little more carbohydrates than vegetables of leaves but their levels are sufficiently
low enough to be part of a diet ketogenic
The problem comes with the tubers as the parsnip, the potatoes, the sweet potato, the
garlic which have more than 10 grams of hydrates per 100 grams of weight and then
carrots, onion, beet, turnip and kohlrabi that have a little less carbohydrates
but nevertheless they have more than vegetables most recommended
Then we have two possible options either completely avoid them or control them very
well their quantities, in many cases for the people who want to be more practical
or do not like to be counting is better to avoid them so you'll be more sure of
that your choices are the most successful.
Then we have another category, the fruits dried and seeds, very rich in acids
fatty however some of them also they are rich in hydrates for example the cashews
and the pistachios, the pumpkin seeds and the sunflower.
They are so tasty that it's hard to eat little and the truth is that they are also highly
caloric, additionally you should have the prudence to soak them for at least all
one night in such a way to eliminate the antinutrients that could cause inflammation
in the digestive system and try not to consume them neither toasted nor with added salt that makes them
tastier
You can preferably consume the nuts of macadamia, pecans, pine nuts, almonds,
hazelnuts taking care of quantities.
Another important category that is recommends avoiding almost completely or in
the whole is that of pulses and cereals, They are very rich in hydrates but very low in
fats and like seeds and fruits dried also contain many antinutrients
that we should try to avoid.
Of course we are talking about people that do not follow an exclusive consumption diet
of vegetables.
It's the turn of the proteins which they are important however it is also necessary
do not abuse because your excess can be converted in glucose. If you consume less than necessary
you are going to reduce your body fat but also you're going to lose muscle mass and we do not want that
so be sure to consume what is necessary.
If you are a sportsman, a minimum is recommended of 2 grams of protein per kilo of weight
body and if you're not an athlete with a gram It will be more than enough.
If you want to further promote or accelerate the fat burning you can incorporate the fast
intermittent and / or exercise type intervals of high intensity that promote the loss
of fat and exercises with weights that promote the creation of muscle that is a tissue
metabolically more active that helps us not only to promote muscle mass but
to burn more calories inclusive in state of rest.
We talk about incorporating intermittent fasting to this formula because apart from that they have many
benefits to health in general can help you to lower the amount of total food in the
day, if for example you skip breakfast and you make only two meals a day when
feel that you are more adapted and that it is easy for you.
Below I'll leave you the links to the videos that complement all this information
about fasting, antinutrients and how eliminate them from food.
Do not forget to consult them.
On the other hand you already know that also for help you in the matter of calculating, there are applications
or also on the internet you can find the content of macronutrients and
calories from food if you want keep a good count but more or less in
average per 100 grams of protein Raw of the red meat type, chicken, fish
and seafood is 25 grams of protein and in eggs 7 grams average for each egg.
To be more practical and not counting calories the best in tying your menus with
the most recommended foods in this diet avoiding fruits, tubers,
legumes and cereals and on the contrary consume many vegetables of which we already mentioned
You could even prepare some of them in advance type menus and alternate them; can result
a little more practical than being all days thinking that you are going and that you can eat
in each of your meals.
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So far we leave this topic of food, I hope that clarifies the doubts; I would apreciate it a lot
your comments; we will continue talking in our next
videos, do not miss them, a big hug and until next time, Ciao.
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