Guide for beginners on keto diet

The keto diet has become one of the most popular opportunities to create a diet for weight loss.People around the world switch to losing weight and control it in the future and increase productivity in training.You can find out everything you need in this article.

The essence of nutrition

A ketogenic diet, which is often referred to as a keto, is to use your body fat as a calorie source for the body.While most of us receive energy from carbohydrates, the supporters of the nutrition are different.They limit sugar consumption so that your body has to use fat to survive.The scientific explanation behind it is very interesting.A preferred fuel source for your body is carbohydrates.If carbohydrates cancel into glucose, your body will use it.But ... if you restrict the consumption of carbohydrates to reduce blood sugar, tiny molecules, which are known as ketones, are formed.In order for this to happen, it is also important to monitor the level of protein that can also share in glucose.To compensate for a lack of carbohydrates in the body, the liver makes ketones of fat.After creation, these ketones can provide their bodies, especially the brain, useful energy.A ketogenic diet is a special nutritional method with which this process can be carried out.People who prefer to keep fat as a fuel every day as a standard keto stroke.It is clear that losing weight is much more effective due to fat burning.The use of fat to maintain energy by describing the diet in this case "ketosis".

Types of keto diet

Most people who adhere to ketodit choose a standard version.This is usually the easiest way for people who are sitting on a diet to help them be in ketosis around the clock.

However, there are other options.The popular types of ketosis diet include:

• 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 during the exercises
• Cyclic: includes a higher carbohydrate consumption.It can be two days on the weekend in relation to the everyday life of a keto-dit.
• High -White: Instead of reducing the protein intake, it is usually increased to around 35%.The total ratio is: 35% protein, 60% fat and 5% carbohydrates.

This article is based on the standard type Keto-Dit.This is the most examined type of nutrition for ketosis, while other variations are better suited for people with sport.In any case, the principle remains unchanged, which means that the next information still applies to you.

Who shouldn't switch to such a diet

Based on the available data, you should not switch to Keto Food if:

• You use medication to treat diabetes and blood pressure.
• You breastfeed now.

Conservation: We do not advise you to switch to a ketogenic diet without discussing your decision with a qualified medical worker.Sometimes you have to replace some drugs to meet the lifestyle of a keto diet.

Health advantages

In addition to the weight loss, Keto will benefit them.You can not only lose weight, but also in accordance with some research: from reducing the risk of a heart disease to the improvement of the brain.Let's take a look at some of the proposed health benefits ...

Weight loss

Studies show that a ketogenic diet can help people effectively lose weight.After men have lost excess weight, men can achieve many other health benefits, including increasing testosterone levels and reducing the risk of mortality from diseases.In addition, some scientists suggest that Keto can help to cope with hunger.It is completely logical that this can really increase your chances of weight loss.And it can make the intermittent hunger considerably easier, which means that you can accelerate the process of losing weight.

Increased cognitive performance

According to some studies, Keto can be the key to improving intellectual skills.Studies show that nutrition for people with cognitive disorders can change life for the better.According to researchers, a ketogenic diet can help fight epilepsy, Alzheimer's disease and Parkinson's disease.It should also be taken into account that your brain can use ketones as fuel in ketosis.These small energy molecules are very effective for the brain.A clinical review from 2011 states that ketones work even better than glucose.Ketons provide a constant fuel flow for the brain without changing blood sugar.In short, they are less susceptible to carbohydrate errors.This helps to avoid frequent cognitive disorders such as confusion and inability to concentrate.

Councils about the creation of a keto -deteta plan

Would you like to know how easy it is to switch to the keto diet?Just read on.First, we will look at the products that need to be consumed before finding out which one should 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.In this section we will tell you about all the necessary ketogenic products.

What can be eaten

Food must be low sugar.You can only start the ketosis process if your body understands that the amount of carbohydrates is limited.To observe a ketogenic standard diet, you need to reduce carbohydrate consumption to 20 grams per day.This quantity keeps a low glucose content to ensure fat burning.

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

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Fatfisch - trout, mackerel, salmon, tuna etc.
• Total eggs are rich in Omega-3.
• Nuts and seeds - walnuts, almonds, pumpkin seeds, flat seeds, chia seeds, etc.
• Avocado separating or together with every product/dish.
• Useful oils - olive oil of the first spin, triglyceride oil with medium chains (MST or sometimes TSC oil), coconut oil, avocado oil, etc.
• Cheese - hard cheese, avoid processed products.
• Criminal oil - with a high fat content it also applies to cream.
• Vegetables with low carbohydrate content - pepper, onions, tomatoes, green vegetables, etc. (mainly those that are grown above the floor).
• Dark chocolate - diversify the diet with chocolate, the content of the cocoa, in which 70% or more is.
• Herbs and spices - all of course: salt, pepper, basil, coriander etc.
• Coffee and tea - caffeine helps increase metabolism, increase productivity and improve mood.So don't think that the diet will not enable you to enjoy food.Make sure that the carbohydrate mirror remains low.To do this, they have to reject sugar.

Food that 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 Sugar takes the first line of this list, but some products can surprise you.Check this list to "know the enemy on the face":

• A terribly sweet food - sweets, cakes, sugar, children's animals, ice cream, chocolate, etc.
• Cereals and rice oats, bread, pasta and rice contain a large amount of carbohydrates.
• Fruits - bananas, apples, pineapple, mango, pear etc. everything they contain fructose.A few berries are much better from time to time.
• Beans - although they are rich in protein, they are also rich in carbohydrates.
• Some mollusks are mussels, ink fish, oysters and squid.
• Not 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 absence of nutrient advantages.
• Artificial trans fat - increase the likelihood of deterioration in health.

If you doubt, you will find the content of carbohydrates via the product on the Internet.Applications for counting nutrients will also help you.

Day output menu

This is how the whole week of the diet can look like:

Monday

• Breakfast - eggs and bacon in fat oil prepared with asparagus.
• Lunch - chicken breast with coconut oil, chopped avocados, fried mushrooms, spinach and some cedar nuts fried.
• Dinner is a fried tuna steak that is prepared in olive oil with chilli pepper and garlic, fried broccoli and beans, grill tomatoes with basil.

Tuesday

• Breakfast - bulletproof coffee (from the English. Bulletproof, coffee with butter or ghules).
• Lunch - Cotetts made of beef faece, chopped tomato, fried bacon and goat cheese are served in the leaves of the salad of the iceberg.
• Dinner -low carbohydrate chicken to Garam Masala (a mixture of several spices such as parsley, black pepper, caraway seeds, cloves, cardamom, etc., chopped in powder).

Wednesday

• Breakfast is an omelet with mushrooms and peppers, fried in olive oil, with hot Hubanero sauce, salt and black pepper.
• Lunch - bacon, avocado and salad with feta cheese with a large portion of avocado oil and walnuts.
• Dinner - fried pork chops in the marinade with pesto, are served with mayonnaise and onions.

Thursday

• Breakfast - pancakes made of coconut flour with cinnamon with butter.
• Lunch is a salad made of fried cabbage and broccoli with egg, onions, onions and entire grain mustard.
• Dinner - avocados and shrimps in cream -colored mayonnaise and chili sauce and wrapped in omelett.And a small lime juice for the bowl.

Friday

• Breakfast is a bacon and cauliflower with fried eggs.
• Lunch - cauliflower soup with fried Pantostta (a variety of bacon).
• Dinner is a pasta from Tsukini with turkey, tomatoes, mushrooms and parmesan sauce.

Saturday

• Breakfast is pizza based on cauliflower.
• Lunch - salad salad with tomatoes and cranberries.
• Dinner is a carbohydrate beef with chilli sauce and garlic acute sauce.

Sunday

• Breakfast - cakes made of bacon and guacamole.
• Lunch - Caesar chicken salad with parmesan cheese.
• The dinner is fachita (a Mexican cuisine court, fried meat that is wrapped in a tortilla).

A healthy snack with a keto-dit:

• Simple Greek yogurt and cottage cheese;
• Dark chocolate (cocoa content - 85% or more);
• Nuts;
• Seeds;
• Berries;
• Olive;
• Cheese;
• Favor and fish;
• One or two eggs are screwed;
• Sluggish beef.

Keto-diet shopping list

No single diet can do without a list of purchases.Here is what you have to search for in the shop:

Protein:

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

Fresh products:

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

Dairy products:

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

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice cream with ice cream;
• Broth cubes and broth;
• The animal of the lard - lard ducks, lard, pounded fat, etc.
• Crackle;
• Parmesan chips;
• Oil - MST, coconut, olives, avocado oil and nut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Sluggish beef.

Introduction of useful additives

Many Keto -Deteta lovers choose to increase their physical results.Your interest goes far beyond the desire to lose weight.Your goal is to improve the entire organism.Nevertheless, a ketogenic diet can be quite strict, which means that you can miss some nutrient tracks.In addition, some additives can help to manage the symptoms of keto-grip (the body's reaction to the limitation of carbohydrates).This period usually only takes a few days and is characterized by the fact that people who turn to a keto diet feel bad and adapt to ketosis.Keto-Grip can cause nausea, weakness, irritability and difficult desire for sugar.

Diploma

A ketogenic diet has gained popularity in recent years.Instead of extracting energy from carbohydrates, keto pendants choose fat as fuel.As soon as the degree of carbohydrates becomes quite low, the body goes into ketosis.At this stage it will pull energy from fat and not from glycogen from sugar.It is clear that entry to ketosis is considered ideal to get rid of fat in the body.Some of his advantages, such as help with the treatment of type -2 diabetes and the improvement of cognitive functions, are impressive.If you choose such a diet, it is recommended to consult a doctor.Your doctor can check your current state of health before advising whether you should start a diet.