A guide for beginners on a keto diet

Keto diet has become one of the most popular ways to compile a diet for weight loss.People around the world turn to it to lose weight and control it in the future, as well as increase productivity in training.All you need is to find out in this article.

The essence of the diet

Ketogenic diets, often called keto, are to make your body use fat as a calorie source for the body.Although most of us receive energy from carbohydrates, dietary supporters are different.They limit the use of sugar, so their bodies must use fat to survive.The scientific explanation standing behind this is quite interesting.The source of fuel you like for your body is carbohydrates.Therefore, when carbohydrates break into glucose, your body will use it.But ... When you limit the use of carbohydrates to reduce blood sugar, a small molecule called ketone is formed.In order for this to happen, it is also important to monitor protein levels, which can also split into glucose.To make carbohydrate deficiency in the body, the liver makes ketones from fat.After creation, these ketones can supply your body, especially the brain, useful energy.Ketogenic diet is a special nutritional method that allows this process to be carried out.People who prefer to adhere to standard keto-stroke use fat as fuel daily.It is clear that weight loss due to fat burning is much more effective.The use of fat to gain energy by changing the diet in this case is called "ketosis".

Keto diet type

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

However, there are other options.Popular types of keta diets 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 training
• Ciklik: Includes higher consumption of carbohydrates.It can be two days on weekends in relation to keto-diet daily life.
• High -white: Instead of reducing protein intake, it usually increases to about 35%.The overall ratio is: 35% protein, 60% fat and 5% carbohydrates.

This article is based on the standard type of keto-diet.This is the most studied type of diet for ketosis, while other variations are more suitable for people involved in sports.However, the principle remains unchanged, which means that the next information still happens to them.

That should not turn to a diet like that

Based on the available data, you cannot switch to keto food if:

• You use medicine for the treatment of diabetes and blood pressure;
• You're breastfeeding now.

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

Benefits of health

In addition to weight loss, keto will benefit you.You can not only lose weight, but also follow some research that you can have many: from reducing the risk of heart disease to improve your brain.Let's take a look at some of the health benefits proposed ...

Weight loss

Studies show that ketogenic diets can help people lose weight effectively.After excessive weight loss, men can get many other health benefits, including increasing testosterone levels and reducing the risk of death.In addition, some scientists suggest that keto can help overcome hunger.It is true -it is true that this is true -can actually increase your chances of weight loss.And it can facilitate the starvation of the moment, which also allows you to speed up the weight loss process.

Improvement in cognitive performance

According to some studies, keto may be the key to improving mental ability.Studies show that diet can change life for better people with cognitive disorders.According to researchers, ketogenic diets can help in the fight against epilepsy, Alzheimer's disease and Parkinson's disease.It should also be noted that with ketosis, your brain can use ketones as fuel.This small energy molecule is very effective for the brain.A clinical study in 2011 stated that ketones work better than glucose.Ketones provide a continuous flow of fuel for the brain without changing blood sugar.In short, you are less exposed to carbohydrate failure.This helps prevent normal cognitive disorders, such as confusion and inability to concentrate.

Council to make a detailed keto plan

Want to know how easy it is to turn to a keto diet?Just keep reading.First, we will consider the products that need to be eaten before you know which they should be avoided.And after the time to go to the kitchen to try a delicious seven -day menu.Don't worry, we have a buy list for you.In this section, we will tell you about all the required ketogenic products.

What to eat

Food must be low sugar.You can start the ketosis process only when your body understands that the amount of carbohydrates is limited.To observe the standard ketogenic diet, you must reduce the consumption of carbohydrates by up to 20 grams a 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 meal:

• Meat - goat, beef, chicken, turkey, pork, etc.
• Fat fish - trout, mackerel, salmon, tuna, etc.
• Egg-eggs are rich in omega-3.
• Peanuts and seeds - walnuts, almonds, pumpkin seeds, hemp seeds, chia seeds, etc.
• Avocado-separately or along with any product/dish.
• Useful oil - first rotation olive oil, triglyceride oil with medium long chain (mst or sometimes tsc oil), coconut oil, avocado oil, etc.
• Cheese - hard cheese, avoid processed products.
• Penal oil - with high fat content, it also applies to cream.
• Vegetables with low carbohydrate content -pepper, onions, tomatoes, green vegetables, etc. -other (especially planted on the ground).
• Dark chocolate - diversify diet with chocolate, cocoa content where 70% or more.
• Herbs and spices - all natural: salt, pepper, basil, coriander, etc.
• Coffee and tea - caffeine helps improve metabolism, increase productivity and increase mood.So don't think that diet will not allow you to enjoy food.Make sure the carbohydrate level remains low.To do this, you need to reject the sugar.

Food to be avoided

It is necessary to know not only edible products, but also to avoid keto-diet.It doesn't say that sugar occupies the first line of this list, but some products may surprise you.Check this list to "know the enemy in the face":

• Very sweet foods -sugars, cakes, sugars, children's cereals, ice cream, chocolate, etc.
• Seeds and rice - oats, bread, pasta and rice contain a large amount of carbohydrates.
• Fruits -bananas, apples, pineapple, mango, pear, and more.All containing fructose.Some berries are much better over time.
• Peanuts - although they are rich in protein, they are also rich in carbohydrates.
• Some mollusks are clams, gurita, oysters and squid.
• Non -natural sauce - many additives and sauces, such as tomato sauce and barbecue sauce, have sugar in the composition.Always check the carbohydrate content before use.
• Margarin is a full absence of nutrients.
• Trans fat artificial - increases the chances of deteriorating health.

If you doubt, look for carbohydrate content on products on the internet.Apps to calculate nutrients will also help you with this.

The day -to -day menu

This is the rest of the week of diet that looks like:

Monday

• Breakfast - eggs and bacon are provided in fat oil with asparagus.
• Lunch - fried chicken breast in coconut oil, minced avocado, fried mushrooms, spinach and some cedar beans.
• Dinner is a fried tuna steak prepared in olive oil with chili pepper and garlic, fried broccoli and nuts, tomato grill decorated with basil.

Tuesday

• Breakfast - bullet coffee (from English. Bulletproof, coffee with butter or ghouls).
• Lunch - Cut beef, minced tomatoes, fried bacon and goat cheese, served in ice salad leaves.
• Dinner - low chicken for masala salt (mixed some spices, such as parsley, black pepper, caraway seeds, cloves, capulaga, and others, chopped into powder).

Wednesday

• Breakfast is an omelet with mushrooms and bell peppers, fried in olive oil, with hot hubanero sauce, salt and black pepper.
• Lunch - bacon, avocado and salad with feta cheese placed on greenery with most of the avocado oil and walnut.
• Dinner - fried pork on the marinade with pesto, served with mayonnaise and onions.

Thursday

• Breakfast - Coconut flour pancake with cinnamon is decorated with butter.
• Lunch is fried cabbage salad and broccoli with eggs, onions, onions and whole mustard.
• Dinner - avocado and shrimp prepared in mayonnaise cream and chilli sauce and wrapped in omelet.And small lemon juice for spirit.

Friday

• Breakfast is bacon and cauliflower fried with fried eggs.
• Lunch - cauliflower soup with fried pantostta (various bacon).
• Dinner is noodles from tsukini with turkey, tomatoes, mushrooms and parmesan sauce.

Saturday

• Breakfast is a pizza based on cauliflower.
• Lunch - salmon salm with tomatoes and cranberries.
• Dinner is a low carbohydrate meat with chilli sauce and acute garlic sauce.

Sunday

• Breakfast - Tartlets from Bacon and Guacamole.
• Lunch - Caesar Chicken Salad with Parmesan Cheese.
• Dinner is Fakhita (a Mexican dish, which is a fried meat wrapped with tortilla).

Healthy snacks with keto-diet:

• Greek yogurt and simple cottage cheese;
• Dark chocolate (cocoa content - 85% or more);
• Nuts;
• Seeds;
• Berries;
• Olives;
• Cheese;
• Meat and fatty fish;
• One or two screws;
• Damp beef.

Keto-diet shopping list

No single diet can be done without a list of purchases.This is what needs to be searched in the store:

Protein:

• Beef, goat, pork, meat, beef;
• Chicken and turkey;
• Fat fish and crab meat;
• Omars, oysters, clams, shrimp (in simplicity);
• Eggs, rich omega-3.

Fresh products:

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

Dairy products:

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

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice with ice;
• Cubes of soup and soup;
• Lard animals - duck lard, pigs, fat, and so on.
• Cracklings;
• Parmesan chip;
• Oil - mst, coconut, olive, avocado oil and peanut oil;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark brown;
• Damp beef.

Introduction of useful additives

Many keto lovers choose it to improve their physical outcomes.Their importance is far beyond the desire to lose weight.Their goal is to improve the whole organism.However, ketogenic diets can be quite tight, which means that you can miss some of the elements of nutrients.In addition, some additives can help overcome the symptoms of keto-gripp (body reaction to limit carbohydrates).This period usually lasts for just a few days and is characterized by the fact that people turn to keto-diet, feel bad, adjust to ketosis.Keto-gripping can cause nausea, weakness, irritation and severe desire for sugar.

Conclusion

In recent years, ketogenic diets have gained popularity.Instead of extracting energy from carbohydrates, keto supporters choose fat as fuel.Once the level of carbohydrates becomes relatively low, the body enters the ketosis.At this stage, he will draw energy from the ketones obtained from the fat, and not from the glycogen obtained from the sugar.It is clear that inserting ketosis is considered an ideal way to get rid of fat in the body.Some of its advantages, such as the help of type 2 diabetes treatment and improving cognitive function, is amazing.If you decide to try such a diet, it is recommended to consult your doctor.Your doctor will be able to check your current health status before advising whether you need to start a diet.