Guide for beginners on the keto diet

Keto Diet has become one of the most popular ways to make a diet for weight loss.People around the world go to it to lose weight and control it in the future, as well as to increase performance in training.You can understand all in this article.

The essence of diet

A ketogenic diet, often called keto, is to make your body use fat as a calorie source.While most of us get carbohydrate energy, diet supporters are different.They limit the consumption of sugar, so their body must use fat to survive.The scientific explanation behind this is quite interesting.Carbohydrates are a preferred source of fuel for your body.Therefore, when carbohydrates break down to glucose, your body will use them.But ... When you limit the consumption of carbohydrates to reduce blood sugar, small molecules are formed called ketones.For this to happen, it is also important to monitor the protein level, which can also be divided into glucose.To compensate for the lack of carbohydrates in the body, the liver makes ketones of fat.After creation, these ketones can deliver your body, especially the brain, useful energy.A ketogenic diet is a special nutritional method that allows this process to be performed.People who prefer to stick to a standard keto-out, use fat as fuel every day.It is clear that weight loss due to fat burning is much more effective.The use of fat to produce energy by changing the diet in this case is called "ketosis".

Types of Keto diet

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

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

• Standard: High fat, low in carbohydrates and moderate protein content.This option usually consists of 75% fat, 20% protein and 5% carbohydrates.
• Target: Increased carbohydrates during exercise
• Cyclically: Includes higher consumption of carbohydrates.This can be two days on weekends in connection with the daily routine of the keto diet.
• High -white: Instead of reducing protein intake, it usually increases to 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 learned type of ketosis, while other variations are more suitable for people involved in sports.In any case, the principle remains unchanged, which means that the next information is still applied to them.

Who should not switch to such a diet

Based on available data, you should not switch to keto food if:

• You use medicines to treat diabetes and blood pressure;
• Breastfeed now.

Conservation: We do not advise you to switch to a ketogenic diet without discussing your decision with a qualified medical professional.Sometimes you need to replace some medicines to match the Keto Diet lifestyle.

Health benefits

In addition to weight loss, Keto will be helpful.Not only can you lose weight, but also in accordance with some studies that you can much: from reducing the risk of heart disease to improvement of the brain.Let's look at some of the suggested health benefits ...

Weight loss

Studies show that a ketogenic diet can help people lose weight effectively.After losing excess, men can gain many other health benefits, including increasing testosterone levels and reducing the risk of disease mortality.In addition, some scientists suggest that Keto can help to cope with hunger.It is quite logical that this can really increase your chances of weight loss.And it can greatly facilitate periodic fasting, which also allows you to speed up the weight loss process.

Cognitive

According to some studies, Keto may be the key to improving mental capacity.Studies show that diet can change the life better for people with cognitive disorders.According to researchers, a ketogenic diet can help fight epilepsy, Alzheimer's disease and Parkinson's disease.It should also be borne in mind that in ketosis your brain can use ketones as fuel.These small energy molecules are very effective for the brain.A clinical examination from 2011 indicates that ketones work even better than glucose.Ketones provide a constant flow of fuel for the brain without changing blood sugar.In short, you are less susceptible to carbohydrate damage.This helps to avoid common cognitive disorders, such as confusion and inability to concentrate.

Keto Deta Plan Tips

Do you want to know how easy it is to go to a keto diet?Just keep reading.First, we will look at the products that need to be consumed before you find out which one should be avoided.And since 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

The food should have low sugar.You can only start the ketosis process when your body understands that the amount of carbohydrates is limited.To monitor a standard ketogenic diet, you need to reduce carbohydrate consumption to 20 grams per day.This amount will maintain low glucose to ensure fat burning.

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

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Thick fish - trout, mackerel, salmon, tuna and more.
• The eggs-eggs are rich in omega-3.
• Nuts and seeds - nuts, almonds, pumpkin seeds, linen seeds, chia seeds and more.
• Avocado-separately or with each product/dish.
• Useful oils - first rotation olive oil, medium -length triglyceride oil (MST or sometimes TSC oil), coconut oil, avocado oil and more.
• Cheese - Solid cheeses, avoid processed products.
• Criminal oil - high in fat, it is also used for cream.
• Low carbohydrate vegetables - pepper, onion, tomatoes, green vegetables and more.(Mainly those grown above the ground).
• Dark Chocolate - Diversify the diet with chocolate, the cocoa content of 70% or more.
• Herbs and spices - all natural: salt, pepper, basil, coriander, etc.
• Coffee and Tea - Caffeine helps to increase metabolism, increase performance and improve mood.So don't think the diet will not allow you to enjoy food.Make sure the carbohydrate level remains low.To do this, you will need to refuse the sugar.

Food to be avoided

It is necessary to know not only those products that can be consumed, but also those that should be avoided during the keto diet.It is understood that sugar occupies the first row of this list, but some products may surprise you.Check this list to "know the enemy in the face":

• Terrible sweet food - sweets, cakes, sugar, baby cereals, ice cream, chocolate, etc.
• Grain and rice - oats, bread, pasta and rice contain a large amount of carbohydrates.
• Fruits - bananas, apples, pineapple, mango, pear and more.They all contain fructose.Several fruits are much better from time to time.
• Bob - Although rich in protein, they are also rich in carbohydrates.
• Some molluscs are mussels, octopuses, oysters and squid.
• No natural sauces - many additives and sauces, such as ketchup and barbecue sauce, have sugar in the composition.Always check the carbohydrate content before use.
• Margarine is a complete absence of nutrient benefits.
• Artificial Trans Fat - Increase the chances of worsening health.

If you doubt, find the content of product carbohydrates on the Internet.Nutrient counting applications will also help you with this.

Day just a menu

Here's what the whole week of diet may look like:

Monday

• Breakfast - eggs and bacon made in fatty oil with asparagus.
• Lunch - chicken breasts, fried in coconut oil, sliced avocado, fried mushrooms, spinach and some cedar nuts.
• Dinner is a fried tuna steak cooked in olive oil with pepper and garlic, fried broccoli and beans, grilled tomatoes decorated with basil.

Tuesday

• Breakfast - Kulerizoda coffee (from English.
• Lunch - Beef fat, sliced tomato, fried bacon and goat cheese are served on the iceberg salad leaves.
• Dinner - low carbon chicken to Garam Masala (a mixture of several spices, such as parsley, black pepper, pounds, cloves, cardamom, etc., diced).

Wednesday

• Breakfast is an omelette with mushrooms and black pepper, fried in olive oil, with hot sauce, salt and pepper.
• Lunch - bacon, avocado and cheese salad with feta, located on greenery with much of avocado butter and nuts.
• Dinner - fried pork chops in the marina with pesto, served with mayonnaise and onions.

Thursday

• Breakfast - coconut pancakes with cinnamon decorated with butter.
• Lunch is a salad of fried cabbage and broccoli with egg, onion, onions and whole grain mustard.
• Dinner - avocado and shrimp prepared in mayonnaise and chili sauce and wrapped in omelette.And some lime juice for heat.

Friday

• Breakfast is bacon and cauliflower, fried with fried eggs.
• Lunch - cauliflower soup with fried pantness (variety of bacon).
• Dinner is a noodle of turkey, tomatoes, mushrooms and parmesan.

Saturday

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

Sunday

• Breakfast - bacon and guacamole tartlets.
• Lunch - Caesar chicken salad with parmesan.
• Dinner is a fakhita (a Mexican cuisine, which is fried meat wrapped in tortillas).

Healthy Breakfast with Keto Diet:

• Just Greek yogurt and cottage cheese;
• Dark chocolate (cocoa content - 85% or more);
• Nuts;
• Seeds;
• Fruits;
• Olives;
• Cheese;
• Fatty meat and fish;
• One or two eggs are screwed;
• Slowly beef.

Keto Diete shopping list

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

Protein:

• Beef, lamb, pork, bacon, veal;
• Chicken and turkey;
• Thick fish and crab meat;
• Lobsters, oysters, combs, shrimp (moderate);
• Eggs, rich omega-3.

Fresh products:

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

Dairy products:

• Butter, melted butter, high fat cream, soft cheese, hard cheese and whole milk.

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice with ice;
• Cubes and broth;
• Pork animal - pork ducks, pork pigs, numb fat, etc.
• Cracks;
• Parmesan chips;
• Butter - MST, coconut, olives, avocado oils and walnut oils;
• Mayonnaise and mustard;
• Spicy sauce and vinegar;
• Dark chocolate;
• Slowly beef.

Introducing useful additives

Many Keto Deta lovers choose it to increase their physical results.Their interest exceeds the desire to lose weight.Their purpose is to improve the whole body.Nevertheless, a ketogenic diet can be quite strict, which means that you can miss some elements of traces of nutrients.In addition, some supplements can help deal with the symptoms of keto-group (the body's reaction to limitation of carbohydrates).This period usually lasts only a few days and is characterized by the fact that people turn to the ket-diet, feel bad, adapt to ketosis.Keto-grip can cause nausea, weakness, irritability and severe sugar.

Conclusion

In recent years, a ketogenic diet has been gaining popularity.Instead of extracting energy from carbohydrates, Keto supporters choose fat as fuel.As the carbohydrate level becomes quite low, the body goes into ketosis.At this stage, it will draw energy from ketones obtained from fat, not from glycogen derived from sugars.It is clear that entering ketosis is considered an ideal way to get rid of fat in the body.Some of its advantages, as a help in the treatment of type 2 diabetes and improve cognitive functions, are impressive.If you decide to try such a diet, it is recommended that you consult a doctor.Your doctor will be able to check your current health before advising you if you should start a diet.