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Obesity affects more than 93.3 million adults in the United States alone (CDC, 2018), which is roughly 40 percent of our population! And the issue is much more important than not fitting into a favorite pair of jeans. Obesity-related conditions, such as heart disease, stroke, type 2 diabetes, and certain types of cancers, are causing premature deaths. According to the Center for Disease Control and Prevention (CDC, 2018) 40percent of Americans (more than 100 million adults) have diabetes or prediabetes. A leading cause for stroke, heart attack, and kidney failure is hypertension (high blood pressure) and guess what can lead to hypertension? About 30% of hypertension cases are attributed to obesity. People are quite literally dying from obesity. This has led many people to various diets, including low-fat diets, a paleo diet, and the low-carb diet, high-fat keto diet. People are starting to question the dietary guidelines that have led to more, not less, the prevalence of obesity and obesity-related disease.

Fonte: Sistema de Vigilância de Fator de Risco Comportamental

 

Sabemos disso por experiência própria e é por isso que criamos o Keto-Mojo. Antes de iniciarmos uma dieta rica em gorduras e um plano alimentar cetônico, estávamos com sobrepeso, não estávamos saudáveis e fartos de estarmos doentes e cansados. E embora todos devam conversar com seu médico e talvez com um nutricionista antes de fazer qualquer mudança na dieta, queremos tentar educar outras pessoas sobre os benefícios da dieta cetogênica para perda de peso. Embora possa parecer desanimador mudar toda a sua visão sobre alimentação e dieta, existe uma comunidade cetogênica amorosa e solidária que ficará feliz em oferecer um ombro para você se apoiar enquanto você emagrece e visa a perda de peso a longo prazo!

 

Pesquisa sobre a dieta cetogênica para perda de peso

The ketogenic diet has been gaining traction in the medical community as a fantastic tool in treating obesity and obesity-related diseases. This has spurred countless research into not only its efficacy, but also its safety, and overall health benefits, including fat loss.

A recent study on 83 obese patients over 24 weeks looked to examine the long-term health implications of a strict ketogenic diet (Hussein et al., 2004). The BMI (body mass index) of the participants was between 35.9±1.2 kg/m2 e 39,4 ± 1,0 kg / m2. All participants were subjected to liver and renal function tests, and glucose and lipid profiles, using fasting blood samples, and a complete blood count. Thereafter, fasting blood samples were tested for total cholesterol levels, high-density lipoprotein (HDL) cholesterol (otherwise known as “good” cholesterol), low-density lipoprotein (LDL) cholesterol (known as “bad” cholesterol), triglycerides, blood sugar, urea and creatinine levels at the eighth, 16th and 24th week. In addition, weight and height measurements, and blood pressure were monitored at each visit. During the duration of the study participants received a diet consisting of 30g of carbohydrate, 1g/kg bodyweight protein, and 80% fat (via healthy high-fat foods). The participants saw a drastic reduction in weight, going from a mean bodyweight of 222.73lbs to 191.07lbs. In addition to the reduction in body weight and subsequent BMI the participants also showed a significant decrease from week 1 to week 24 in their total cholesterol as well as their triglycerides and blood glucose. The participants also saw a positive increase in the HDL cholesterol numbers.

And while many of you may be interested in the science surrounding the ketogenic diet and its many benefits (feel free to read through our other articles), perhaps you are here looking to learn how to implement the diet for weight loss, and not just losing water weight.

Keto, which focuses on low-carb foods, may be one of the least complicated diets out there, but due to the overwhelming amount of information in the form of blogs, websites, Instagram, Pinterest, and doctors, it can appear complicated.

But what the ketogenic diet boils down to is getting your body into ketosis (the metabolic state in which you burn fat for fuel versus glucose).

So how do you get started on your weight loss journey with the fat-burning ketogenic diet? Follow our five easy steps and we will have you on a healthy eating plan in no time!

Etapa 1: consulte seu médico e faça suas medições

Always consult your healthcare provider before making any lifestyle change, particularly if you are on medications, so they can advise you on proper precautions, run any necessary lab work, and also make them aware so they can monitor your progress and avoid any undesirable side effects (other than the ceto gripe, que é um pouco como um direito de passagem).

Se você é diabético, fale com o seu médico, pois o ceto afeta seus níveis de glicose no sangue e pode ser necessário ajustar a insulina para garantir a dosagem adequada. Depois de obter a aprovação do seu provedor de saúde, recomendamos tirar as medidas do seu corpo, calculando tanto IMC e seu percentual de gordura corporal (seu médico pode ajudá-lo com isso) e obter um peso preciso. Todas essas informações o ajudarão a monitorar pessoalmente seu progresso. Em qualquer forma de perda de peso, é fácil se concentrar apenas na balança, mas a balança NÃO é a única maneira de medir o sucesso! E quando você sentir vontade de desistir porque não chegou a um determinado número, olhe para trás, para o ponto de partida e aprecie o quão longe você chegou!

Etapa 2: Saiba que tipos de alimentos comer no Keto

The ketogenic diet is a higher fat, moderately low protein, very low carbohydrate diet. This means that the majority of your calories will be coming from good sources of fat. But that does NOT mean you will only be eating sticks of butter and bacon grease! Nutrition is very important on the ketogenic diet. You need to make sure you are getting your “fuel” from whole foods. This means, vegetables, meat, dairy, oils, nuts, and berries (in moderation).

Sticking with whole foods makes things less complicated. When you look at “keto” prepackaged foods you need to sift through the ingredients looking for culprits that may not actually be keto-friendly. Read more about this in our article called Este ceto é aprovado?. Além disso, aprenda como calculate your macronutrients. It’s not just about calorie intake or carb intake; it’s about eating a diet of mostly healthy fats (coconut oil, olive oil, almond flour, macadamia nuts and more as listed below), moderate protein (grass-fed meat, chicken breasts and thighs, eggs, etcetera), and low-carb veggies (leafy greens, zucchini, bell peppers, green beans, and more). If you consume any fruit, you want to choose non-sugary berries that are low glycemic so they won’t cause a significant blood glucose spike, which in turn would affect your ability to stay in ketosis. More great options are in the infographic below:

 

KNOW WHAT KINDS OF FOODS TO EAT ON KETO

 

Etapa 3: Calculando macros e calorias

Você tem uma ideia básica do que pode comer. Mas quanto você deve comer? É aqui que começam as informações conflitantes. Agora, existem duas visões diferentes sobre a perda de peso no ceto. Alguns dizem que você não precisa restringir as calorias, apenas se atenha às porcentagens de caloria cetônica (gorduras 70%, proteína 25% e carboidratos 5%) ou com 20g de carboidratos líquidos por dia. (Observe que os carboidratos líquidos são os carboidratos totais menos as fibras.)

With this school of thought you would eat until satiated and stop. Eating more fats as needed to feel satiated. Now this has been shown to work in clinical studies and lead to weight loss. But in many of those studies the participants were morbid to morbidly obese and just decreasing carbohydrates alone would have resulted in a weight loss, especially for the short-term. The issue here is that many people that are overweight do not know what satiety is. They may feel they need to have the feeling of being “stuffed” or full to be satisfied.  So those people may be more likely to overeat, resulting in weight gain rather than losing weight.

A segunda escola de pensamento é rastrear suas macros (a quantidade de gordura, proteína e calorias que você pode consumir diariamente) e também ter um déficit calórico. Esta é a nossa maneira preferida, pois parece levar a melhores resultados e níveis de cetona. Para quem deseja seguir esse caminho, use uma calculadora macro como MyMojoMacros ajudará você a descobrir a quantidade adequada de proteínas e gorduras para o seu nível de atividade, bem como as calorias diárias.

Etapa quatro: rastreando a dieta Keto para perda de peso

Depois de decidir sobre o método que você gostaria de seguir no que diz respeito às calorias e macros, você precisa decidir como acompanhar o que está comendo. Embora papel e caneta possam ser preferidos para alguns, adoramos a simplicidade de poder usar um aplicativo ou site. Recentemente, analisamos alguns deles, para ir ao artigo para ler os prós e contras de vários dos mais populares ceto aplicativos available for your mobile devices. Now here comes the tricky part. Once you have your macros, have your method of tracking, now you need to plan your meals so that you stay within your limits. For us we have always found that meal planning is the best way to stay on target. It is much easier to make adjustments to your day BEFORE you eat something. For us that means tracking our breakfast, dinner, and snacking first. Then using any remaining macros to make a delicious nutrient-rich salad! If you need more fats you can add avocados, cheese, dressing or oils. If you need more protein you can add eggs or meat.

E para facilitar o rastreamento e a referência de suas leituras de glicose e cetona, não se esqueça de solicitar o Conector Keto-Mojo Bluetooth para que você tenha todas as suas leituras no seu dispositivo móvel.

 

Quinto passo: auto-experimentação na dieta ceto

Por fim, lembre-se de que o corpo de todos é diferente e reage de maneira exclusiva a alimentos, dietas e exercícios. Isso significa que os alimentos que alguém pode comer e ficar em cetose podem expulsá-lo. Aqui é onde monitorando seus níveis de cetona e glicose will come in. Monitoring your levels and testing them before and after trying new foods will help you find what works best for you and your body. Your weight loss journey is just that, YOURS. That means you need to work at a pace that suits you. If that means starting slow and cutting out added sugars, sweeteners, and flour, making shopping lists for the right kind of nutrition, and working up to keto then that is what you need to do. If it means losing at a slower pace so that you feel more comfortable with all the change then that’s what you need to do. Keto can be a healthy sustainable way to lose weight and live. You need to think of it as a lifestyle change and not a “crash diet” to get you to your goal. And while the keto lifestyle is a great way to lose weight, you need to be in the right frame of mind to do so. Focus on your health, make small attainable goals (a few that have nothing to do with the scale), and stay positive. This is the key to success from the first week onward!


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