Instructions for beginners at Keto diet

Keto diet has become one of the most popular ways to put together weight loss diets.People around the world switch to it to lose weight and manage it in the future, as well as increasing productivity in training.All you need, you can find out in this article.

The essence of the diet

Ketogenic diet, often called keto, is letting your body use fat as a source of calorie for the body.Although most of us get energy from carbohydrates, supporters of the diet are different.They limit sugar intake, so their body must use fat to survive.The scientific explanation behind this is quite interesting.The desirable fuel source for your body is carbohydrate.Therefore, when carbohydrates break down into glucose, your body will use them.But ... when you limit carbohydrate consumption to reduce blood sugar, slightly molecules called ketones are formed.For this to happen, it is also important to monitor protein levels, which can also be divided into glucose.To improve the lack of carbohydrates in the body, the liver ketones make fat.After establishing, these ketones can provide your body, especially the brain, useful energy.Ketogenic diet is a special nutritional method that enables this process.People who prefer to follow normal keto-blows use fat as fuel every day.Obviously, it is much more effective to lose weight due to fat burning.Using fat to get energy by changing the diet in this case is called "ketosis".

Types of keto diet

Most people who follow ketodite choose the usual version.This is usually the easiest way for people sitting in a diet that helps to be in ketosis around the clock.

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

• Standard: High fat content, low carbohydrate content and moderate protein content.This option usually consists of 75% fat, 20% protein and 5% carbohydrates.
• Consider: Increased carbohydrates during exercises
• Circular: includes higher carbohydrate use.There can be two days on weekends associated with the daily life of Keto-Diet.
• High -white: Instead of reducing protein intake, it is usually increased to about 35%.The total ratio is: 35% protein, 60% fat and 5% carbohydrate.

This article is based on the standard type of Keto-Diet.This is the most studied type of diet for ketosis, but other variants are better suited for people involved in sports.In any case, the principle is unchanged, which means that the next information still applies to it.

Who should not switch to such a diet

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

• You use medicines for the treatment of diabetes and blood pressure;
• You are breastfeeding 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 drugs to correspond to keto-diet lifestyle.

Health benefits

In addition to weight loss, Keto will benefit you.You can not only lose weight, but also according to some studies, you can much: from reducing the risk of heart disease to improve your brain.Let's look at some of the proposed health benefits ...

Weight loss

Studies show that a ketogenic diet can help people easily lose weight.After losing excess weight, men can receive a lot of other health benefits, including raising testosterone levels and reducing the risk of mortality due to disease.In addition, some scientists suggest that Keto can help deal with hunger.It is quite logical that this can really increase the likelihood of weight loss.And it can make a significant break of hunger, which also allows you to speed up losing weight.

Increased intellectual performance

According to some studies, Keto can be the key to improving spiritual abilities.Studies show that diet can change their lives for the better for people with cognitive ailments.According to scientists, a ketogenic diet can help in the fight against epilepsy, Alzheimer's disease and Parkinson's disease.It should also be borne in mind that with ketosis the brain can use ketones as fuel.These small energy molecules are very effective for the brain.One clinical review from 2011 says ketone works even better than glucose.Ketons provide constant flow of fuel for the brain without changing blood sugar.In short, you are less sensitive to carbohydrate failure.This helps to avoid common cognitive ailments, such as confusion and inability to focus.

Advice on drawing up keto Deta plan

Want to know how easy it is to switch to the Keto diet?Just keep reading.First, we will consider the products that need to be consumed before you find out which one should avoid.And after the time has come to go to the kitchen to try out 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 ketogen products.

What can be eaten

Food must be small sugar.You can only start the process of ketosis when your body understands that the amount of carbohydrates is limited.To monitor a normal ketogen diet, you must reduce carbohydrate consumption to 20 grams per day.This amount will maintain low 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 eggs are rich in omega-3.
• Nuts and seeds - walnuts, almonds, pumpkin seeds, flax seeds, chia seeds, etc.
• Avocado-specific or along with a product/dish.
• Useful oils - olive oil in the first rotation, triglyceride oil with medium -long chains (MST or sometimes TSC oil), coconut oil, avocado oil, etc.
• Cheese - hard cheeses, avoid processed products.
• Henge oil - with fat content, it also applies to cream.
• Vegetables with low carbohydrate content - pepper, onions, tomatoes, green vegetables, etc.(Mainly those cultivated above the ground).
• Dark chocolate - a varied diet with chocolate, content of cocoa where 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 the 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 need to deny sugar.

Food that should be avoided

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

• Very sweet food - sweets, cakes, sugar, children's grain, ice cream, chocolate, etc.
• Corn and rice - oats, bread, pasta and rice contain large amounts of carbohydrates.
• Fruits - bananas, apples, pineapple, mango, pear, etc.Everything they contain fructose.Some berries are much better from time to time.
• Beans - even though they are rich in protein, they are also rich in carbohydrates.
• Some molluscs include mussels, octopus, oysters and squid.
• Unrelated sauces - many additives and sauces, such as tomato sauce and barbecue sauce, have sugar in the combination.Always check the carbohydrate content before use.
• Margarine is a complete lack of nutritional options.
• Artificial trans fatty acids - increase the likelihood of deteriorating health.

If you doubt, find the contents of carbohydrates on the product on the Internet.Applications for counting nutrients will also help you with this.

Simple menu during the day

This may look like the whole week in the diet:

Monday

• Breakfast - Eggs and bacon produced in fat oil with asparagus.
• Lunch - Chicken breast fried in coconut oil, chopped avocados, fried mushrooms, spinach and some cedar.
• The dinner is fried tuna frying in olive oil with chili pepper and garlic, fried broccoli and beans, grill tomato decorated basil.

Tuesday

• Breakfast - bulletproof coffee (from English. Scotland, coffee with butter or ghouls).
• Lunch - Cutlets of beef, chopped tomatoes, fried bacon and goat cheese, served in salad leaves in the iceberg.
• Dinner - Low -Carb Chicken to Garam Masala (a blend of several spices, such as parsley, black pepper, karaway seeds, cloves, cardamoms, etc., chopped in powder).

Wednesday

• Breakfast is an egg cake with mushrooms and pepper, fried in olive oil, with hot hubanero sauce, salt and black pepper.
• Lunch - bacon, avocado and salad with feta cheese laid on vegetables with a large part of avocado oil and walnuts.
• Dinner - fried pork in the marinade with pesto, served with mayonnaise and onions.

Thursday

• Breakfast - pancakes of coconut flour with cinnamon decorated butter.
• Lunch is a salad of fried cabbage and broccoli with egg, onion, onion and whole mustard.
• Dinner - avocados and shrimp made in cream mayonnaise and chili sauce and wrapped in omelette.And a little lime juice for the zest.

Friday

• Breakfast is bacon and cauliflower fried with fried eggs.
• Lunch - Cauliflower soup with fried pantusta (a variety of bacon).
• The dinner is noodles from Tsukini with turkey, tomatoes, mushrooms and parmesan sauce.

Saturday

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

Sunday

• Breakfast - tartlets from bacon and guacamole.
• Lunch - Caesar chicken salad with parmesan cheese.
• The dinner is a fak temperature (right of Mexican cuisine, which is fried meat wrapped in tortilla).

Healthy snack with keto-diet:

• Simple Greek yogurt and cottage cheese;
• Dark chocolate (cocoa content - 85% or more);
• Nuts;
• Seeds;
• Bears;
• Olive oil;
• Ost;
• Fat meat and fish;
• One or two eggs are screwed;
• Silakic beef.

Keto-Diet shopping list

Not a single diet can do without a list of shopping.Here's what I'm going to look for in the store:

Protein:

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

Fresh goods:

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

Dairy products:

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

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice cream with ice cream;
• Broth cube and broth;
• The animal on the pig - lard ducks, pork, stuffed fat, etc.
• Cracklings;
• Parmesan French;
• Oil - MST, coconut, olive, avocado oil and peanut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Silakic beef.

Introduction to useful additives

Many lovers of Keto Deta choose it to increase their physical performance.Their interest goes far beyond the desire to lose weight.Their goal is to improve the whole organism.Nevertheless, a ketogen diet can be quite strict, which means you can miss some nutritional factors.In addition, some additives can help to cope with the symptoms of keto items (body's response in limiting carbohydrates).This period usually lasts only for a few days and is characterized by the fact that people turn to Keto-Diet, feel bad and adapt to Ketosis.Keto jumps can cause nausea, weakness, irritability and a more serious desire for sugar.

Outcome

In recent years, a ketogenic diet has gained popularity.Instead of reducing energy from carbohydrates, keto fats choose fat as fuel.As soon as the amount of carbohydrates becomes quite small, the body goes into ketosis.At this stage, he will pull energy from ketones obtained from fat, but not from glycogen obtained from sugar.Obviously, it is believed that it is an ideal way to get rid of fat in the body.Some of its advantages, such as the treatment of type 2 diabetes and improve cognitive features, are influential.If you decide to test such a diet, it is recommended to consult a doctor.Your doctor will be able to check your current health before you should advise you to start a diet.