View post:
Low-carb diet may reverse kidney failure in diabetics, says new research

Various kinds of nuts can be taken when one needs to achieve or mantain the state of ketosis which is the basis of a keto diet. In this article, we will mostly talk about peanuts. Peanuts have a interesting and valueable nutritional composition. They contain over thirty essential nutrients and phytonutrients. They are rich in fiber, niacin, vitamin E, manganese, magnesium and phosphorus. Peanuts are also known to have te highest amount of proteins among nuts. 100 grams of peanuts, contains close to 25 grams of proteins, which is not only the largest amount among nuts, but also one of the highest among other kinds of food as well. Per 100 grams of peanuts, there are also around 45 grams of fat. However, these fats are unsaturated, and because of that, we consider them to be “good” fats. Peanuts are also known to be effective in reducing cholesterol, and for preventing heart diseases.

And finally, regarding carbohydrates, 100 grams of peanuts contain around 16 grams of carbs, which is still acceptable on a ketogenic diet, however one should try not to eat more than about 100 grams daily, since higher amounts than the mentioned 100 grams can negatively influence the state of ketosis.

Vitamin B12 is recommended avaragely in the amount of about 2 grams per day for adults, with an emphasis on breastfeeding women, which should take at least the minimum quantity that we mentioned (2 grams), but it would be better if they took even more of this vitamin. Of course children under 16 years should take this vitamin in accordance with age. Considerably smaller amounts should be taken in such cases. The great advantage is that vitamin B12, even in large quantities is proved to be non-toxic.

Vitamin B12 is participating in the utilization of fats, carbohydrates and proteins for energy production and participates in the production of red blood cells. It is also participating in the production of genetic material and is also intended to create a specific kind of protective layer around nerves. A too small intake of vitamin B12 in children can have a significant impact on their growth and development. In case of adults, the lack of important vitamins can cause gradual weakening of the nervous system. There is also the possibility of gradual formation of a condition known as anemia. Chronic lack of vitamin B12 can cause degeneration of nerve fibers and irreparable neurological damage.

As you can see, it is important to take this vitamin not only on a keto diet, but also when on a normal diet, as it presents one of the essential and most important compounds that we need to take to mantain health.

One must have in mind that the primary goal is not to lower your body weight by exhausting one’s body with the lack of food. What one should actually do is not try to reduce the amount of food, but try to reduce the time which your body needs to digest that food. In other words, you should speed up your metabolism. The speed of one’s metabolism is not a constant. It can vary depending on the lifestyle one has, as well as on what and how often one drinks and eats.

There are various methods which can help you speed up your metabolism, and it basically involves taking an additional volume of water every day. The scientific community has found that an additional volume of water of about 1.5 liters per day, can increase the speed of your metabolism for a impressive 30%. Your body spends energy on the processing of water, and since your digestive system will be active the whole time as it processes the water, it will also speed up the overall metabolism.

That way, by combining a healthy diet, like a keto diet, with increased volumes of water, one can achieve even better results with time, when it comes to losing body fat and overall body weight.

What is glycogen?

Glycogen is a quick, easily accessible reserve of energy for one’s body. This basically means that in cases when you do not have enough time to eat, these reserves would help keep the body in motion by providing additional amounts of energy from the reserves. These reserves are usually emptied every 3 to 4 hours. When the liver stores the maximum possible quantity of a compound known as glycogen, any excess of the mentioned substance is usually transferred to the muscles to the short-term type of storage (in order to use it if a opportunity arises).

What causes the formation of body fat?

Thanks to the function of liver and the storage properties of muscles, the body has always a ready-to-be-used dose of calories (about 300 to 400, depending on one’s weight and metabolism) which can be used throughout the day. When you eat more than can be stored in the liver and muscles calories are converted to fat and are stored throughout your body.

This is why it is important to take into account the numbers of calories, not only on a keto diet, but when on a normal everyday diet too. In that way, one can control, and even noticeably reduce the intake of calories which are unnecessary in many cases.

In one week one can lose up to 1 kg of subcutaneous fat. Loss of body weight greater than 1 kg per week is inevitably accompanied by a large reduction in muscle mass, and it leads to a decrease in basal metabolic rate, and because of that it isn’t really acceptable.

Loss of body mass that is greater than a half kilogram per week leads to a loss of 1 kilogram of muscle mass, per every lost 3 kilograms of body fat. Average daily reduction in input should thereby be around 750 kcal, which corresponds to a reduction of about 100 g of subcutaneous fat per day.

Daily intake of too small number of calories forces the organism to accept the situation as normal, and thereby the reasons for the reduction of excessive body fat would actually miss out, and thereby the only result would be the slowing of the metabolism, which can actually lead even to a increase in the subcutaneous fat.

Daily intake of a reasonably reduced amount of calories would lead to a decrease in the mass of muscles, which would in fact present an unwanted loss of body weight because muscles are consuming much more calories than fat tissue (even when they rest).

Reduction of muscles, which are actually the main calorie burners, leads to an increase of subcutaneous fat. Increasing the input of calories every fourth day of the ketogenic diet allows the preservation of muscle mass.

And at the end, regarding the number of meals one should take – The total quantity of food which is taken daily, should be divided into as many meals as possible, at least six. A smaller number of meals leads the body to create reserves (in form of fat), which is, of course, not what we want.

One must learn to make certain healthy substitutions as well. If you are used to mostly drink your beverages with a lot of sugar (I know I do), then you could start by substituting this unnecessary amount of sugar with certain artificial sweeteners. Just a few of these sweetener pellets can substitute several teaspoons of sugar which, as you know, contain a large amount of calories. When you drink more than three cups of coffee, tea or any other sweetened beverage daily, you can make a noticeable reduction in the intake of calories. This is just one example, of course, one can apply this to many other ingredients and meals as well.

If you are perhaps worried about using artificial sweeteners, there are also certain natural sweeteners along with sugar which are also known to have much less calories than sugar, so one could also try to reduce the intake of calories that way as well.

One should also learn to rather have a larger number of small meals than a few but heavy meals. It keeps you from getting too hungry, since excess hunger is the main reason why people stop dieting. Also, smaller meals activate your metabolism so you will lose your body fat faster that way.

Many more tips can be found on sites like dietketogenic.com, where one can also find a bunch of recipes, in which the mentioned principles have been applied so you can start right away with a keto diet, which will lead you to a healthier body.

Unfortunately, majority of the food that is high in proteins and fats, but have a low amount of carbohydrates, means that there are low in sugars or without them completely, which than means that most of the food that one eats on a ketogenic diet are usually salty. Over longer periods of time, for someone who used to eat lots of sweet food and meals, this may present a problem. Luckily, this can be solved by simply using articial sweeteners where they can be used.

Green tea is an excellent beverage that can be drinked throughout the entire diet. Green tea is better than most other herbs that can be used to make tea, because of several reasons. It is known to increase avarage fat oxidation rates in humans by 15 to 20 percent when compared to a placebo. It has also been reported that green tea can improve insulin sensitivity and glucose tolerance in healthy young people. Another research showed that it doesn’t only help in body fat and weight reduction, but it also reduces blood pressure and cholesterol, thereby lowering the chance of many heart diseases.

There are many reasons why green tea should be drinked. When one is on a ketogenic diet, there is one more reason – combined with exercise, it can significantly help in reduction of excessive body weight.

Every person who has ever had problems with overweight, and especially in cases in which these persons lived like that for a bit longer periods of time, can tell you that the overall quality of the life they lived, suffered greatly because all of the problems related to being overweight. It is hard to find good and fitting clothing, for some it is even hard to fit in a chair. The world in not designed for overweight people, although more and more people are going towards being overweight. Along with all the mentioned, there are also numerous problems associated with daily aches and pain, and all because of excessive body fat.

If one has children, or affects in any way life of children, than that individual has an additional responsibility – being a role model. In order to be a good role model, you have to show children the behaviours that you would like them to implement with time. In order to assure for these children to have a healthy life, you should also try to live one yourself. It is never too late to make the change.

It one wants to find even more about how to lose excessive body fat, there are websites on the internet like dietketogenic.com, where one can find additional interesting info about how to lose body fat with the help of the ketogenic diet, along with recipes appropriate for this kind of diet, which can help you get started right away.

Vegetables are commonly a concern for people that want to achieve or mantain a state of ketosis, because they contain certain percentages of carbs. However, some types of vegetables can be eaten with no problems, even in greater amounts thanks to the phenomenon of negative calories. Negative calorie food is basically food that requires more calories to be digested than it provides by itself. In other words, its thermic effect is higher than the calories it contains. However, true negative calorie food, which would, as stated, require more energy to be digested than it caries itself, doesn’t really exist. Insted, we actually talk about a certain part of the calories taken with food, that are wasted on the digestion of that same food. In some cases, these percentages are somewhat higher and fairly impressive, in other cases they are rather low.

In any case, anyone who is on a ketogenic diet, shouldn’t worry about digesting too much vegetables with negative calorie count. Here we will mention one of the most well known and most often used ones: cucumbers, lettuce, cabbage, celery, endive, spinach, carrots, broccoli and many others. By combining the mentioned vegetables with the typical low carb food that is a part of a ketogenic diet, one will actually get all the nutritients that are necessary, but at the same time, the intake of unnecessary calories will be reduced to a minimum.