Guide to Beginners on Keto Diet

Keto diet is now one of the most common ways to compile a diet for weight loss.People around the world change it to lose weight and control it in the future, as well as increase productivity in training.All you need, you can find out in this section.

The essence of the diet

Ketogenic diet, often called Keto, is to use your body as a calorie source for the body.While most of us get energy from carbohydrates, supporters of the diet are different.They limit sugar consumption, so their fat body must be used to survive.The scientific explanation behind this is quite interesting.Carbohydrates is the best fuel source 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, tiny molecules called ketone are created.In order to happen, it is also important to monitor the protein level, which can also be separated to glucose.To make up a lack of carbohydrates in the body, the kettle makes from fat.After creation, these ketones can provide useful energy to your body, especially the brain.Ketogenic diet is a special method of nutrition, which allows this process to do.People who prefer to adhere to standard fat standard as fuel every day.Obviously it is much more effective to lose weight due to fat burning.The use of fat is called “ketosis” to change energy by changing the diet in this case.

Keto diet types

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

However, there are other options.Common types of Ketose Diet include:

• Quality: high fat content, low carbohydrate content and moderate protein content.This option usually contains 75% fat, 20% protein and 5% carbohydrates.
• Focused: increased carbohydrates during exercises
• Cyclic: includes higher carbohydrate consumption.It can be two days on weekends for daily life Diet Keto.
• High -White: Instead of reducing protein intake, it is usually increased to about 35%.The total ratio is: 35% protein, 60% fat and 5% carbohydrates.

This article is based on the standard type of Cheo-Diet.This type of diet is most studied for ketosis, and other variations are more suitable for people involved in sports.Anyway, there is no change in the principle, which means that the next information is still in place.

Although should not be transferred to such a diet

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

• You use drugs to treat diabetes and blood pressure;
• You are breastfeeding now.

Conservation: We do not recommend you transfer to a ketogenic diet, without discussing your decision with a qualified medical worker.Sometimes you have to replace some drugs to correspond your Diet Keto lifestyle.

Health Benefits

In addition to weight loss, Keto will benefit you.Not only can you lose weight, but also according to some research you can much: from the risk of reducing heart disease to improve the brain.We look at some of the proposed health benefits ...

Weight loss

Studies show that ketogenic diet can help people lose weight effectively.After losing too much weight, men can get many other health benefits, including increasing testosterone levels and reducing the risk of mortality from disease.In addition, some scientists suggest that Keto can help cope with hunger.It is completely logical that this can increase your chances of weight loss.And the intermittent hunger can be facilitated significantly, allowing you to lose the weight process.

Increased cognitive performance

According to some studies, Keto may be crucial to improving mental abilities.Studies show that a diet can change life in the best way for people with cognitive disorders.According to researchers, ketogenic diet can help fight against epilepsy, Alzheimer's disease and Parkinson's disease.It should also be remembered that your brain can be used as a fuel with ketosis.These small energy molecules are very effective for the brain.One clinical review of 2011 says that a better kettle works even than glucose.Ketone provides continuous fuel flow to the brain without changing blood sugar.In short, you are not so exhaustive for carbohydrate failures.This helps to avoid common cognitive disorders such as confusion and inability to concentrate.

Councils on Deta Keto's plan

Do you want to know how easy it is to move to a keto diet?Continue reading.Firstly, we will consider the products that need to be worn before you find out whether it should be avoided.And after having to go to the kitchen to try a delicious seven day menu.Don't worry, we have a shopping list for you.In this part, we will tell you about all the essential ketogenic products.

What can be eaten

Food must be low sugar.You can not start the ketosis process only when your body understands that the amount of carbohydrates is limited.To look at a standard ketogenic diet, you must reduce carbohydrate consumption to 20 grams per day.This amount keeps 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.
• Fish fat - trout, mackerel, salmon, tuna, etc.
• Egg eggs are rich in omega-3.
• Nuts and seeds - walnuts, almonds, pumpkin seeds, flax seeds, chia seeds, etc ..
• Avocado-dog or combined with any product/dish.
• Useful oils - first turning olive oil, triglyceride oil with medium chains (MST or sometimes TSC oil), coconut oil, avocado oil, etc ..
• Cheese - hard cheeses, avoid processed products.
• Punishment oil - with high fat content, it also applies to cream.
• Vegetables with low carbohydrate material - pepper, onions, tomatoes, green vegetables, etc ..(mainly those grown above the ground).
• Dark chocolate - diversify 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 do not think the diet will not allow you to enjoy food.Make sure that the carbohydrate level is low.To do this, you will need to refuse sugar.

Food should be avoided

It is necessary to be aware not only those products that can be worn, but also those who should be avoided during Keto Diet.It is not necessary to say that Sugar is in the first line of this list, but some products may surprise you.Check this list in order to “know the enemy”:

• -Milis food - sweets, cakes, sugar, child cereals, ice cream, chocolate, etc.
• Grains and rice - there are a lot of carbohydrates in oats, bread, pasta and rice.
• Fruit - bananas, apples, pineapple, mango, pear, etc.A few berries are much better from time to time.
• Beans - although they are rich in protein, they are also rich in carbohydrates.
• Some molluscs consist of mussels, octopus, oysters and squid.
• Sugar in the composition is by non -natural sauces - many plug and sauces, such as the cake sauce and barbecue.Always check the carbohydrate content before it is used.
• Margarine is that there are nutritional benefits.
• Artificial artificial fats - increase the chance of deterioration in health.

If you suspect, find carbohydrates content on the product on the internet.Applications to count nutrients will also help you with this.

A simple menu during the day

This is the appearance of a full week of diet:

Monday

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

Tuesday

• Breakfast - Bulletproof Coffee (from English. Bulletproof, coffee with butter or ghouls).
• Lunch - cutlets of beef thickening, chopped tomatoes, fried bacon and goat cheese, are served in the iceberg salad leaves.
• Dinner - low -carb chicken with masala garam (a combination of some spices, such as parsley, black pepper, carway seeds, cloves, cardamom, etc., chopped in powder).

Wednesday

• Breakfast is an omelet with mushrooms and bell pepper, fried in olive oil, with hot Hubanero sauce, salt and black pepper.
• Lunch - Bacon, avocado and salad with feta cheese set out on vegetables with a large part of avocado oil and walnut oil.
• Dinner - mayonnaise and onions are served on fried pork chops in the marinade with pesto.

Thursday

• Breakfast - pancakes of coconut flour with a channel decorated with butter.
• Lunch consists of fried cabbage salad and broccoli with eggs, onions, onions and full mustard.
• Dinner - avocados and shrimp prepared in cream mayonnaise and chili sauce and wrapped in omelet.And a little lime juice for zest.

Friday

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

Saturday

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

Sunday

• Breakfast - Tartlets from Bacon and Guacamole.
• Lunch - Caesar Chicken Salad with Parmesan cheese.
• The Fakhita dinner (Mexican art dish, is fried meat that is wrapped in tortilla).

Healthy Snack with Keto Diet:

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

Keto-diet shopping list

One essay cannot be done without a purchase list.Here's what to look for in the shop:

Protein:

• Beef, lamb, pork, bacon, veal;
• Chicken and turkey;
• Fat fish meat and crab meat;
• Omars, 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;
• Avocados, nuts and seeds;
• Berries - blueberries, raspberries, blackberries;
• Spicy herbs.

Dairy products:

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

Other products:

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

Introduce useful additives

Many people who love Keto choose it to increase their physical results.Her interest goes far beyond the desire to lose weight.Their goal is to improve the whole organism.However, a ketogenic diet can be the -Dian, which means you can lose some nutrient trace elements.In addition, some plug can help cope with Keto-Gripp symptoms (body response to limit carbohydrates).This period usually lasts only a few days and the characteristic is that people who turn on Cheo-Diet, are bad, adapting to a kettle.Keto-Gripp nausea, weakness, irritability and a great desire to sugar.

End

In recent years, the Ketogenic diet is a Ketogenic diet.Instead of extracting energy from carbohydrates, Keto supporters choose fats as a fuel.Once the level of carbohydrates becomes quite low, the body goes into a cell.At this point, it will draw energy from ketone obtained from fat, and not from glycogen obtained from sugars.It is clear that getting rid of fat in the body is considered a great way to get rid of fat.Some of its advantages, as a help in the treatment of type 2 diabetes and cognitive functions are improving 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 you advise you to start a diet.