Guide to beginners about keto diet

The keto diet is one of the most popular ways to compose the diet you need to lose weight.People around the world switch to lose weight and control it in the future and increase training productivity.Everything you need can find out in this article.

The essence of diet

The ketogenic diet, often called keto, is to use the body fat as the source of body calories.While most of us get energy from carbohydrates, diet supporters are different.They restrict sugar, so their bodies need to use fat to survive.The scientific explanation behind behind is very interesting.Carbohydrates are a preference for the body.Therefore, when carbohydrates decompose to glucose, they are used by their body.But ... when it restricts the consumption of carbohydrates to lower blood sugar, the tiny molecules called ketones are formed.In order to happen, it is also important to observe the level of protein, which can also be divided into glucose.In order to make up for the lack of carbohydrates in the body, the liver makes ketones from fat.After creation, these ketones can supply your body, especially your brain, and useful energy.A ketogenic diet is a special nutrition method that allows this process to be performed.People who prefer to adhere to the usual keto-strokes are used as fuel every day.Obviously, weight loss is much more effective due to fat burning.The use of fat is called "ketosis" by changing the diet in this case.

Types of keto diet

Most people who follow the ketodite choose the standard version.This is usually the easiest way for people who sit in a diet that promotes them in ketosis 24 hours a day.

However, there are other options.The popular types of ketose diet are as follows:

• Standard: high fat content, low carbohydrate content and moderate protein content.This option usually consists of 75% fat, 20% protein and 5% carbohydrates.
• Targeted: Increased carbohydrates in exercises
• Cyclic: Includes higher carbohydrate consumption.On weekends, there are two days about the daily life of keto-diet.
• High -White: It usually increases to about 35%instead of reducing protein intake.Total ratio: 35% protein, 60% fat and 5% carbohydrates.

This article is based on the usual type of keto-diet.This is the most tested type of diet for ketosis, while other variations are better suited to people in the sport.In any case, the principle remains unchanged, which means that the following information will continue to apply to them.

Cannot turn out to such a diet

Based on the available data, you cannot switch to keto food if:

• Uses drugs to treat diabetes and blood pressure;
• You are breastfeeding now.

Preservation: We do not recommend switching to a ketogenic diet without discussing the decision with a qualified medical worker.From time to time, you need to replace some medications to match your keto-diet lifestyle.

Health benefits

Apart from weight loss, Keto will be beneficial for you.Not only can it lose weight, but also in accordance with some research that can do many things: from reducing the risk of heart disease to brain improvement.Let's look at some recommended health benefits ...

Weight loss

Studies show that a ketogenic diet can help lose people's efficiency.Once you have lost your overweight, men can have many other health benefits, including increasing testosterone levels and reducing the risk of disease death.In addition, some scientists suggest that keto can help cope with hunger.It is perfectly logical that this can really increase the chance of losing weight.And this can greatly facilitate periodic starvation, which allows you to accelerate the weight loss process.

Increased cognitive performance

According to some studies, keto can be the key to improving mental abilities.Studies show that diet can change a better life for people with cognitive disorders.According to the researchers, a ketogenic diet can help with epilepsy, Alzheimer's and Parkinson.It should also be borne in mind that in the case of ketosis, the brain can use ketones as fuel.These little energy molecules are very effective for the brain.The 2011 clinical overview states that ketones work even better than glucose.Ketons provide a constant fuel flow to the brain without changing blood sugar levels.In short, it is less prone to carbohydrate failures.This helps to avoid common cognitive disorders such as confusion and concentration.

Tips on the preparation of Keto Deta Plan

Do you want to know how easy it is to switch to the keto diet?Just continue reading.First, we examine the products that need to be consumed before finding out which one to avoid.And after it's time to go to the kitchen to try a delicious seven -day menu.Don't worry, we have a shopping list for you.At this stage we will tell you all the necessary ketogenic products.

What can you eat

Foods should be low sugar.You can only trigger the process of ketosis if your body understands that the amount of carbohydrates is limited.To monitor the usual ketogenic diet, you should reduce your carbohydrate consumption to 20 grams daily.This amount maintains low glucose to ensure fat burning.

Here are some of the best options that can be used in your dishes:

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Fat fish - trout, mackerel, salmon, tuna, etc.
• Egg-whole egg is rich in Omega-3.
• Nuts and seeds - nuts, almonds, pumpkin seeds, linseed, chia seeds, etc.
• Avocado selected or with any product/food.
• Useful oils - the first centrifugation of olive oil, triglyceride oil with medium length chains (mst or sometimes TSC oil), coconut oil, avocado oil, etc.
• Cheese - Hard cheeses, avoid processed products.
• Penal oil - It also applies to the cream with high fat content.
• Vegetables with low carbohydrate content - pepper, onions, tomatoes, green vegetables, etc.(Primarily grown above the ground).
• Dark Chocolate - Diversify the diet with chocolate, cocoa content with at least 70%.
• Herbs and spices - all natural: salt, pepper, basil, coriander, etc.
• Coffee and tea - caffeine promotes metabolism, increases productivity and improves mood.So do not think that diet will not allow you to enjoy food.Be sure to keep your carbohydrate low.To do this, you need to deny the sugar.

Should be avoided the food

Not only the products that can be consumed, but also those that need to be avoided during the keto-diet need to be known.It goes without saying that sugar occupies the first line of the list, but some products may be surprised.Check this list to “get to know the enemy on the face”:

• Extremely sweet food - sweets, cakes, sugar, child cereals, ice cream, chocolate, etc.
• Cereal and rice contains a large amount of carbohydrates in oats, bread, pasta and rice.
• Fruits - banana, apples, pineapple, mango, pears, etc.Everything that contains fructose.Some berries are much better from time to time.
• Beans - although rich in rich proteins, rich carbohydrates.
• Some molluscs shells, octopus, shells and squid.
• No -natural sauces - many additives and sauces, such as ketchup and grill sauce, have sugar in the composition.Always check the carbohydrate content before use.
• Margarine is a complete lack of nutrient advantages.
• Artificial trans fats - increase the chances of health deterioration.

If you have doubts, find the content of carbohydrates on the product on the Internet.Applications for counting nutrient counting also help.

Living room simple menu

This is what the diet looks like all week:

Monday

• Breakfast - eggs and bacon, in greasy oil with asparagus.
• Lunch - chicken breasts roasted in coconut oil, chopped avocado, fried mushrooms, spinach and some cedar nuts.
• Dinner is a roasted tuna steak made in olive oil chili pepper and garlic, fried broccoli and beans, basil, grill paradise.

Tuesday

• Breakfast - bulletproof coffee (from the English. Ballout, coffee with butter or ghost).
• Lunch - Slices of beef, chopped tomatoes, fried bacon and goat cheese are served in the iceberg salad.
• Dinner - Low Carb Chicken for Harab Masala (a mixture of several spices, such as parsley, black pepper, caraway seeds, cloves, cardamom, etc.).

Wednesday

• Breakfast is an omelette with mushrooms and peppers, baked in olive oil, hot hubanero sauce, salt and black pepper.
• Lunch - bacon, avocado and salad feta cheese, planted on a plant, large part of avocado oil and nuts.
• Dinner - roasted pork ribs in the marinade is served with pesto, mayonnaise and onions.

Thursday

• Breakfast - Coconut -flour pancake with butter decorated with butter.
• Lunch is fried cabbage and broccoli salad with eggs, onions, onions and full mustard.
• Dinner - Avocado and Shrimp, made in cream mayonnaise and chili sauce and wrapped in omelette.And a little lime juice on the shell.

Friday

• Breakfast is a bacon and cauliflower with fried egg.
• Lunch - with cauliflower soup fried pantostta (various bacon).
• Dinner is a pasta from Tsukini, turkey, tomato, mushrooms and parmesan sauce.

Saturday

• Breakfast is pizza based on cauliflower.
• Lunch - salmon salad with tomatoes and blueberries.
• Dinner is low carbohydrate beef with chili sauce and garlic acute sauce.

Sunday

• Breakfast - Tartars from bacon and guacamole.
• Lunch - Caesar chicken salad with parmesan cheese.
• Dinner is a Fakhita (a Mexican food that is a roasted meat wrapped in a tortilla).

Healthy snack with a keto-diet:

• Simple Greek yogurt and cottage cheese;
• Dark chocolate (cocoa content - 85% or more);
• Walnut;
• Seeds;
• Berries;
• Olives;
• Cheese;
• Fatty meat and fish;
• One or two eggs are screwed;
• Slow beef.

Keto-diet shopping list

No diet can do without a list of purchases.Here's what to look for in the store:

Protein:

• Beef, lamb, pig, bacon, veal;
• Chicken and Turkey;
• Fatty fish and crab;
• Omars, oysters, scallops, shrimp (moderately);
• Egg, rich omega-3.

Fresh products:

• Green vegetables - broccoli, spinach, cabbage, salad;
• Other vegetables - asparagus, eggplants, mushrooms, celery, radish, tomato and zucchini;
• Avocado, nuts and seeds;
• Berries - blueberries, raspberries, blackberries;
• Spicy herbs.

Dairy products:

• Butter, ghee, cream with high fat, soft cheese, hard cheese and oily full milk.

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice with ice;
• Broth and broth;
• Fat animal - fat ducks, pork brother, tap fat, etc.
• Greaves;
• Parmesan chips;
• Oil - MST, coconut, olive, avocado oil and walnut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Slow beef.

Introducing useful additives

Many keto deta lovers choose to increase their physical results.Their interest is far beyond the desire for weight loss.Their goal is to develop the whole organization.Nevertheless, the ketogenic diet can be quite strict, which means that some nutrient elements may be missing.In addition, some additives can help cope with the symptoms of keto-gripp (body reaction to restrict carbohydrates).This period usually lasts only a few days and characterizes people who turn to a keto-diet feel bad and adapt to ketosis.Keto-gripper can cause nausea, weakness, irritability and a desire for severe sugar.

Conclusion

In recent years, the ketogenic diet has become increasingly popular.Instead of extracting energy from carbohydrates, keto fans choose fats as fuel.As soon as the levels of carbohydrates become quite low, the body is in ketosis.At this stage, it comes from ketones obtained from fat, not glycogen obtained from sugars.Obviously, entry into ketosis is considered an ideal method for getting rid of the body fat.Some benefits, such as helping type 2 diabetes and improving cognitive functions.If you decide to try such a diet, it is advisable to consult a doctor.Your doctor will be able to check your current health before advising you to start your diet.