Guide to Beginners on Keto Diet

The Keto diet has become one of the most popular ways to develop a weight loss diet.People around the world go to it to lose weight and control it in the future, as well as increase productivity in education.All you need, you can find out in this article.

The substance of the diet

A ketogenic diet, often called Keto, is to make your body use fat as a source of calories for the body.While most of us receive carbohydrate energy, nutrition supporters are different.They limit the consumption of sugar, so their bodies must use fat to survive.The scientific explanation behind it is quite interesting.A preferred source of fuel for your body is carbohydrates.Therefore, every time carbohydrates break down into glucose, your body will use them.But ... When you limit carbohydrate consumption to reduce blood sugar, tiny molecules called ketones are formed.In order to happen, it is also important to monitor the protein level, which can also be divided into glucose.To offset the lack of carbohydrates in the body, the liver makes ketones from fat.After creation, these ketones can supply your body, especially in the brain, useful energy.A ketogenic diet is a special diet method that allows this process to be performed.People who prefer to adhere to a typical vacuum-brain 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 acquire energy by changing the diet in this case is called "ketosis".

Types of diet vacuum

Most people clinging to Ketodos select a typical version.This is usually the easiest way for people sitting on a diet that helps them to be 24/7.

However, there are other options.Popular types of ketoose diet include:

• Standard: High fat content, carbohydrate content and moderate protein content.This option usually consists of 75% fat, 20% protein and 5% carbohydrates.
• Target: increased carbohydrates during exercises
• Circular: Includes higher carbohydrate consumption.It may be two days on weekends in relation to the daily life of a KETO-DIET.
• High -White: Instead of decreasing protein intake, it usually increases to about 35%.The total reason is: 35% protein, 60% fat and 5% carbohydrates.

This article is based on the standard type of KETO-DIITAS.This is the most studied type of nutrition for ketosis, while other variants are best suitable for people involved in sports.In any case, the Authority remains unchanged, which means that the following information is still valid for them.

Who should not go to such a diet

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

• Use medicines to treat diabetes and blood pressure.
• You are breastfeeding now.

Conservation: We do not advise you to go to a ketogenic diet, without discussing your decision with a specialized medical worker.Sometimes you have to replace some medicines to match the lifestyle of a KETO-Nutrition.

Health benefits

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

Weight loss

Studies show that a ketogenic diet can help people lose weight effectively.Having lost overweight, men can get many other health benefits, including increasing testosterone levels and reduced risk mortality.In addition, some scientists indicate that Keto can help to deal with hunger.It is completely logical that this can really increase the chances of weight loss.And it can greatly facilitate intermittent hunger, which also allows you to speed up 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 life for the better for people with cognitive disorders.According to researchers, a ketogenic diet can help fight the epilepsy, Alzheimer's disease and Parkinson's disease.It should also be borne in mind that by 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 work even better than glucose.Ketones provide a steady flow of fuel for the brain without changing blood sugar.In short, you are less sensitive to carbohydrate failures.This helps to avoid common cognitive disorders, such as confusion and inability to concentrate.

Boards to draw a Keto Deta plan

Do you want to know how easy it is to go to the Keto diet?Just keep reading.First, we will look at the products to be consumed before you find out which of them 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 he eat

Foods must be low sugar.You can only start the process of demolition when your body understands that the amount of carbohydrates is limited.To observe a standard ketogenic diet, you need to reduce carbohydrate consumption to 20 grams a day.This amount will maintain a low glucose content to ensure fat burning.

Here are some better 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.
• Kelms and seeds - nuts, almonds, pumpkin seeds, flax seeds, chia seeds etc.
• Avocado-divisions or along with any product/dish.
• Useful oils - first rotation olive oil, triglycerides oil with medium length chains (MST or sometimes tsc oil), coconut oil, avocado oil etc.
• Cheese - hard cheeses, avoid processed products.
• Criminal oil - with a high fat content, also applies to cream.
• Low carbohydrate vegetables - pepper, onions, tomatoes, green vegetables etc.(mainly those cultivated over the ground).
• Dark Chocolate - Differential chocolate diet, the contents of cocoa where it is 70% or more.
• Herbs and spices - all of course: salt, pepper, basil, coriander etc.
• Coffee and tea - caffeine helps increase metabolism, increase productivity and improve mood.Therefore, do not think that diet will not allow you to enjoy food.Make sure the carbohydrate level remains low.To do this, you need to deny sugar.

Foods to be avoided

It is necessary to know not only those products that can be consumed, but also those that should be avoided during a nutrition.It goes without saying that sugar occupies the first line of this list, but some products may surprise you.Check this list to “learn the enemy on the face”:

• A terribly sweet food - sweets, cakes, sugar, children's cereals, ice cream, chocolate, etc.
• Connection and rice - oats, bread, pasta and rice contain a large amount of carbohydrates.
• Fruits - bananas, apples, pineapple, mango, pear etc. All contain fructose.Some berries are much better from time to time.
• Beans - although rich in protein, are also rich in carbohydrates.
• Some mollusks are mussels, octopuses, oysters and squid.
• Non -natural sauces - many additives and sauces, such as ketchup and barbecue sauce, have sugar in the composition.Always check carbohydrate content before use.
• Margarine is a complete absence of nutrients.
• Artificial Trans Fats - Increase your chances of deteriorating health.

If you doubt, find the content of carbohydrates on the product on the internet.Applications to count nutrients will also help you with it.

Just menu

This may look like the whole week of diet:

Monday

• Breakfast - eggs and bacon prepared in oily oil with asparagus.
• Lunch - chicken breast fried in coconut oil, chopped avocado, fried mushrooms, spinach and some cedar nuts.
• The dinner is a fried steak of tuna prepared in olive oil with chili pepper and garlic, fried broccoli and beans, grilled tomatoes decorated with basil.

Tuesday

• Breakfast - bulletproof coffee (from English. A bullet, coffee with butter or ghouls).
• Lunch - Chickens from thickening of beef, chopped tomato, fried bacon and goat cheese, served on the iceberg salad leaves.
• Dinner - low chicken in garam masala (a mixture of many spices, such as parsley, black pepper, caravan seeds, cloves, cardamom, etc., chopped powder).

Wednesday

• Breakfast is an omelette with mushrooms and pepper, fried in olive oil, with hot hubanero sauce, salt and black pepper.
• Lunch - bacon, avocado and slice of slice of cheese available with a large part of avocado oil and nuts.
• Dinner - fried pork chops in the marinade with pesto, served with mayonnaise and onions.

Thursday

• Breakfast - Coconut flour pancakes with cinnamon decorated with butter.
• Lunch is a salad of fried cabbage and broccoli with egg, onions, onions and whole mustard.
• Dinner - avocado and shrimp prepared in cream mayonnaise and chili sauce and wrapped in omelette.And a little lime juice for the animal.

Friday

• Breakfast is a bacon and the cauliflower fried with fried eggs.
• Meal - mosquito soup with fried pantostta (a variety of bacon).
• The dinner is pouches of turkey, tomatoes, mushrooms and parmesan sauce.

Saturday

• Breakfast is pizza based on cauliflower.
• Lunch - Salmon salad with tomatoes and cranberries.
• Dinner is a beef of low carbohydrates with chili sauce and acute garlic sauce.

Sunday

• Breakfast - Tartlets made of bacon and guacamole.
• Lunch - Caesar chicken salad with parmesan cheese.
• The dinner is fakhita (a dish of Mexican cuisine, which is a fried meat wrapped in a tortilla).

A healthy snack with KETO-Nutrition:

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

Keto-Diet shopping list

It can't even make a diet without a shopping list.Here's what to look for in the store:

Protein:

• Beef, lamb, pork, bacon, beef.
• Chicken and turkey;
• Fat fish and crab meat;
• Oms, oysters, scallops, shrimp (in moderation).
• 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.
• Berries - cranberries, raspberries, raspberries.
• Spicy herbs.

Dairy products:

• Butter, ghee, high fat cream, soft cheese, hard cheese and fat all milk.

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice with ice.
• Broth cubes and broth.
• Lard's animal - ducks Lard, pork, fats, etc.
• Crackers?
• Parmesan chips;
• Oil - MST, coconut, olive oil, avocado oil and nuts.
• Mayonnaise and mustard.
• Acute sauce and vinegar.
• Dark chocolate;
• Rowing beef.

Introduction of useful additives

Many Keto Deta lovers choose it to increase their physical results.Their interest goes beyond the desire to lose weight.Their aim is to improve the whole body.However, a ketogenic diet can be quite strict, which means you can lose some nutrient elements.In addition, some additives can help treat vacuum symptoms (body response to carbohydrate restriction).This period usually lasts only a few days and is characterized by the fact that people are turning to a caterpillar, feeling bad, adapting ketosis.Keto-FRIPP can cause nausea, weakness, irritability and a serious desire for sugar.

Conclusion

In recent years, a ketogenic diet has gained popularity.Instead of extracting carbohydrates, Keto supporters choose fats as fuel.Once the level of carbohydrates becomes quite low, the body goes to ketosis.At this stage, it will derive energy from ketones taken from fat and not from glycogen taken from sugars.It is clear that input to ketosis is considered an ideal way to get rid of fat in the body.Some of its advantages, such as the help in treatment of type 2 diabetes and the improvement of 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 consulting if you need to start a diet.