Guidance for beginners on keto diet

Keto diet has become one of the most popular ways to compile diet for weight loss.People from all over the world switch to weight loss and control it in future as well as increase productivity in training.You all need, you can find out in this article.

Essence of diet

A ketogenic diet, often called keto, your body has to use fat as a source of calories for the body.While most of us receive energy from carbohydrates, dietary supporters are different.They limit sugar consumption, so their body should use fat to survive.The scientific explanation behind it is quite interesting.A favorite fuel source for your body is carbohydrate.Therefore, whenever carbohydrates break into glucose, your body will use them.But ... when you limit carbohydrate consumption to reduce blood sugar, small molecules called ketones are formed.For this to happen, it is also important to monitor the level of protein, which can also be divided up to glucose.To create carbohydrate deficiency in the body, forms ketones from liver fat.After construction, these kitones can supply your body, especially the brain, useful energy.Catogenic diet is a special nutritional method that allows this process to be taken out.Those who like to follow a standard keto-stroke use fat every day as fuel.It is clear that weight loss due to fat burning is very effective.In this case, the use of fat to achieve energy by changing the diet is called "ketosis".

Keto diet types

Most people who follow ketodite choose a standard version.This is usually the easiest way for people sitting on a diet that helps them stay in ketosis 24/7.

However, there are other options.The popular type of ketose diet includes:

• Standard: high fat material, low carbohydrate materials and moderate protein materials.This option usually contains 75% fat, 20% protein and 5% carbohydrates.
• Targeted: Carbohydrates increased during practice
• Cyclic: Consumption of high carbohydrates involves.This can be two days on weekends regarding the daily life of a keto-diet.
• High -What: Instead of reducing protein intake, it usually increases by about 35%.The total ratio is: 35% protein, 60% fat and 5% carbohydrates.

This article is based on the standard type of Keto-Diet.This is the most studied type for ketosis, while other variations are better for those involved in the game.In any case, the principle remains unchanged, which means that the next information still applies to them.

Who should not go on such a diet

Depending on the available data, you should not switch to keto food:

• You use medicines for the treatment of diabetes and blood pressure;
• Now you are breastfeeding.

Protection: We do not recommend you to switch to ketogenic diet, without discussing your decision with a qualified medical worker.Sometimes you have to change some medicines to suit the lifestyle of the keto-diet.

Health facilities

In addition to weight loss, Keto will benefit you.You can not only lose weight, but you can also do too much according to some researches: from reducing the risk of heart disease to improving the brain.Let's see some of the proposed health benefits ...

Decrease in load

Studies show that a ketogenic diet can help people effectively lose weight.After losing extra weight, men may get lots of other health benefits, including increasing testosterone levels and reduce the risk of mortality from diseases.In addition, some scientists suggest that keto may help in dealing with hunger.It is completely rational that this can actually increase your chances of weight loss.And it can facilitate intermittent starvation, which allows you to accelerate the weight loss process.

Increased cognitive performance

According to some studies, keto may be the key to improving mental abilities.Studies show that diet can change better life for people with cognitive disorders.According to researchers, a ketogenic diet can help in the fight against epilepsy, Alzheimer's disease and Parkinson's disease.It should also be kept in mind that with ketosis, your brain can use ketones as fuel.These small energy molecules are very effective for the brain.A 2011 clinical review states that ketones do better than glucose.Catons provide a continuous flow of fuel for the brain without changing blood sugar.In short, you are less susceptible to carbohydrate failures.It helps to avoid common cognitive disorders, such as illusion and inability to focus.

Council on Keto DETA planning

Want to know how easy it is to switch to Keto diet?Just continue reading.First of all, we will consider the products that should be avoided before finding out which of them need to be detected.And then it is time to go to the kitchen to try a delicious seven -day menu.Don't worry, we have a shopping list for you.In this section, we will tell you about all the necessary ketogenic products.

What can be eaten

Food should be less sugar.You can start the process of ketosis only when your body understands that the amount of carbohydrates is limited.To inspect a standard ketogenic diet, you have to reduce carbohydrate consumption per day by 20 grams.This amount will maintain less glucose content 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.
• Eggs -ahole eggs are rich in omega -3.
• Nuts and seeds - walnuts, almonds, pumpkin seeds, flax seeds, chia seeds, etc.
• Avocado separate or with any product/dish.
• Useful oil -First spin olive oil, triglyceride oil (MST or sometimes TSC oil), coconut oil, avocado oil, etc.
• Paneer - Hard cheese, avoid processed products.
• Penal oil - With high fat content, it also applies to cream.
• Vegetables with low carbohydrate content - black pepper, onion, tomatoes, green vegetables, etc. (mainly those that are grown above the ground).
• Dark Chocolate - Diversity in the diet with chocolate, cocoa content containing 70% or more.
• Herbs and spices - all natural: salt, pepper, basil, coriander, etc.
• Coffee and tea - caffeine helps to increase metabolism, increase productivity and improve mood.So don't think that diet will not allow you to enjoy food.Ensure that carbohydrate levels are low.To do this, you will need to refuse the sugar.

Food should be avoided

It is necessary not only to know the products that can be consumed, but also those who should be avoided during a keto-diet.It goes without saying that the Chinese is in the first line of this list, but some products may surprise you.Check this list to "know the enemy in the face":

• A very sweet food - sweets, cakes, sugar, children's grains, ice cream, chocolate, etc.
• Cereals and rice - oats, bread, pasta and rice contain large amounts of carbohydrates.
• Fruits - bananas, apples, pineapples, mangoes, pears, etc. have fructose.Some berries are much better from time to time.
• Beans - Although they are rich in protein, they are also rich in carbohydrates.
• Some moleskas are muscles, octopus, oyster and square.
• Non -Entural Sauce - many additives and sauces, such as ketchup and barbecue sauce, in the composition.Always check the carbohydrate content before use.
• Margarine is a complete absence of nutrients benefits.
• Artificial trans fats - increase the chances of deteriorating health.

If you suspect, find out carbohydrate content on the product on the Internet.Applications for counting nutrients will also help you with it.

Simple menu of day

This can look like a whole week of diet:

monday

• Breakfast - prepared eggs and bacon in fat oil with asparagus.
• Lunch - Chicken breast coconut oil fried, chopped avocado, fried mushrooms, spinach and some cedar nuts.
• Dinner is a fried tuna stake prepared with chili pepper and garlic, fried broccoli and beans in olive oil, which grills the tomatoes decorated with basil.

Tuesday

• Breakfast - Bulletproof coffee (from English. Coffee with bulletproof, butter or solution).
• Lunch - Beef fetting, chopped tomatoes, fried bacon and goat cheese cutlets, iceberg's salad leaves.
• Dinner - Low -carb chicken to garam masala (mixture of many spices, such as parsley, black pepper, carawee seeds, cloves, cardamom, etc., chopped in powder).

Wednesday

• Breakfast is an omelette with mushrooms and bells black pepper, fried in olive oil, which has a hot hubnero sauce, salt and pepper.
• Lunch - Bacon, Avocado and Salad Feta Paneer were placed on greenery with a large part of avocado oil and walnuts.
• Dinner - Fried pork with pasteo is served with pork chops, mayonnaise and onion.

Thursday

• Breakfast - coconut pancakes with cinnamon decorated with butter.
• Lunch is an egg, onion, onion and fried cabbage and broccoli salad with full rigor.
• Dinner - Avocados and shrimp cream were prepared in mayonnaise and chile sauce and wrapped in omelette.And a little lime juice for the gesture.

Friday

• Breakfast is fried with a bacon and cauliflower fried eggs.
• Lunch - cauliflower soup with fried pentosta (a variety of bacon).
• Dinner is a noodles from Tsukini with a turkey, tomato, mushroom and a permesson sauce.

Saturday

• Breakfast is a cabbage -based pizza.
• Lunch - Saman salad with tomatoes and cranberries.
• Dinner chili sauce and garlic have a low carbohydrate beef with acute sauce.

sunday

• Breakfast - Tartlets from Bacon and Guakamol.
• Lunch - Caesar Chicken Salad with Parmeson Paneer.
• Dinner Fakhita (a dish of Mexican dishes, which is a fried meat wrapped in a tortila).

A healthy snack with a keto-diet:

• Simple Greek yogurt and cheese cheese;
• Dark chocolate (cocoa content - 85% or more);
• Nut;
• Seed;
• Jamun;
• Olives;
• Cheese;
• Fatty meat and fish;
• One or two eggs deteriorate;
• Dull beef.

Keto-Diet Shopping List

A single diet cannot do without a list of purchases.What to see in the store here:

Protein:

• Beef, lamb, pork, bacon, wheel;
• Chicken and turkey;
• Fat fish and crab meat;
• Omars, Oysters, scallops, shrimp (in moderation);
• Eggs, rich omega -3.

Fresh Products:

• Green vegetables - broccoli, spinach, cabbage, salad;
• Other vegetables - asparagus, brinjal, mushrooms, celery, radish, tomatoes and zucchini;
• Avocados, nuts and seeds;
• Jamun - Blueberry, Raspberry, Blackberry;
• Spicy herbs.

Dairy Products:

• Butter, ghee, cream with a high fat content, soft cheese, hard cheese and fat whole milk.

other products:

• Drinks - tea, coffee, sugar, cold coffee, ice with ice;
• Broth cubes and broth;
• Lord's animal - Lord Duck, Pork Lord, Stamped Fat, etc.
• Crack;
• Parmeson chips;
• Oil - MST, coconut, olive, avocado oil and walnut oil;
• Mayonnaise and Mustard;
• Intense sauce and vinegar;
• dark chocolate;
• Dull beef.

Introduction to useful additive

Many keto DATA lovers choose it to increase their physical results.His interest is beyond the desire to lose weight.Their goal is to improve the entire organism.Nevertheless, a ketogenic diet can be quite strict, which means that you can miss some nutrient trace elements.In addition, some additives may help deal with symptoms of keto-grips (body reaction to limit carbohydrates).This period usually lasts for only a few days and is characterized by the fact that people turn to keto-diet, feel bad, are suitable for ketosis.Keto-grip can cause nausea, weakness, irritability and severe craving for sugar.

conclusion

In recent years, a ketogenic diet has gained popularity.Instead of extracting energy from carbohydrates, keto supporters choose fat as fuel.As soon as the carbohydrate levels decrease significantly, the body goes into ketosis.At this stage, he will draw energy from the ketones obtained from fat, not from the glycogen obtained from the sugars.It is clear that entering ketosis is considered an ideal way to get rid of body fat.Some of its advantages, such as helping in the treatment of type 2 diabetes and improving cognitive functions, are impressive.If you decide to try such a diet, it is recommended to consult a doctor.Your doctor will be able to check your current health status before giving advice whether you should start a diet or not.