Guide to Beginners on Keto Diet

The Keto Diet has become one of the most popular ways to prepare a weight loss diet.People all over the world change to it to lose weight and control him in the future and increase productivity in training.Anything you need you can find out in this article.

The essence 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 energy from carbohydrates, supporters of the diet are different.They limit sugar consumption so their body needs fat to survive.The scientific explanation behind this is quite interesting.A preferred source of fuel for your body is carbohydrates.Therefore, every time carbohydrates break down into glucose, your body uses them.But ... When you limit the consumption of carbohydrates to reduce blood sugar, small molecules are formed called ketones.In order for this to happen, it is also important to monitor the protein level, which can also be split up to glucose.To compensate for a lack of carbohydrates in the body, the liver makes the liver ketones from 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 comply with a standard keto slack use fat as fuel every day.It is clear that it is much more effective to lose weight due to fat burning.The use of fat to achieve energy by changing the diet in this case is called "ketosis".

Types of keto -diet

Most people who adhere 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 ketosedy include:

• Standard: High fat content, low carbohydrate content and moderate protein content.This setting usually consists of 75% fat, 20% protein and 5% carbohydrates.
• Targeted: Increased carbohydrates during exercises
• Cyclic: Includes higher carbohydrate consumption.It can be two days on the weekends compared to the everyday life of a keto diet.
• High -white: Instead of reducing protein intake, it usually increases to approx.35%.The total ratio is: 35% protein, 60% fat and 5% carbohydrates.

This article is based on the standard type keto diet.This is the most studied type of diet for ketosis, while other variations are better suited for people involved in sports.In any case, the principle remains unchanged, which means that the next information still applies to them.

Who shall not switch to such a diet

Based on the available data, do not switch to keto -food if:

• You use medications to treat diabetes and blood pressure;
• You breastfeed 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 medicines to match the lifestyle of a keto diet.

Health benefits

In addition to weight loss, Keto will benefit you.You can not only lose weight, but also in accordance with some research you can do a lot: from reducing the risk of heart disease to the brain improvement.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 weight, men can get a lot of other health benefits, including rising testosterone levels and reduce the risk of mortality from disease.In addition, some researchers suggest that Keto can help tackle hunger.It is quite logical that this can really increase your chances of weight loss.And it can significantly light intermittent hunger, which also allows you to speed up the process of losing weight.

Increased cognitive performance

According to some studies, Keto may 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 in the fight against epilepsy, Alzheimer's disease and Parkinson's disease.It should also be remembered that with ketosis your brain can use ketones as fuel.These small energy colonies are very effective for the brain.A clinical review of 2011 says ketones work even better than glucose.Ketones provide a constant stream of fuel to the brain without changing blood sugar.In short, you are less susceptible to carbohydrate errors.This helps to avoid ordinary cognitive disorders, such as confusion and inability to concentrate.

Advice on the preparation of a 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 finding out which of them to avoid.And after 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 tell you about all the necessary ketogenic products.

What can be eaten

Food should be low sugar.You can only start the process of ketosis when your body understands that the amount of carbohydrates is limited.To observe a standard ketogenic diet, reduce carbohydrate consumption to 20 grams per day.Day.This amount maintains low glucose content to ensure fat burning.

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

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Fat fish - trout, mackerel, salmon, tuna, etc.
• Egg hole eggs are rich in omega-3.
• Nuts and seeds - walnuts, almonds, pumpkin seeds, flax seeds, chia seeds, etc.
• Avocado-prepared or with any product/bowl.
• Useful oils - olive oil from the first spin, triglyceride oil with medium length chains (MST or sometimes TSC oil), coconut oil, avocado oil, etc.
• Cheese - hard cheeses, avoid processed products.
• Penalty oil - with a high fat content, it also applies to cream.
• Vegetables with a low carbohydrate content - pepper, onions, tomatoes, green vegetables, etc. (mainly those grown above the soil).
• Dark chocolate - diversify the diet with chocolate, the content of cocoa, which is 70% or more.
• Herbs and spices - all natural: salt, pepper, basil, coriander, etc.
• Coffee and tea - Caffeine helps increase metabolism, increase productivity and improve mood.So don't think the diet doesn't allow you to enjoy food.Make sure the carbohydrate level remains low.To do this, refuse sugar.

Food to be avoided

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

• A terribly sweet food - sweets, cakes, sugar, children's grain, ice cream, chocolate, etc.
• Cereals and rice - oats, bread, pasta and rice contain a large amount of carbohydrates.
• Fruit - Bananas, apples, pineapple, mango, pear, etc. All they contain fructose.A few berries are much better from time to time.
• Beans - Although rich in protein, they are also rich in carbohydrates.
• Some mollusks are clams, squid, oysters and squid.
• Non -Natural sauces - many additives and sauces, such as ketchup and grill 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 deteriorating health.

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

The daytime simple menu

This is what the whole week of the diet can look like:

Monday

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

Tuesday

• Breakfast - Bulletproof Coffee (from the English. Bulletproof, coffee with butter or Ghouls).
• Lunch - chops with beef fattening, minced tomato, fried bacon and goat cheese, are served in the leaves of the salad on the iceberg.
• Dinner -Make -carb chicken for Garam Masala (a mixture of several spices such as parsley, black pepper, caraway seeds, cloves, cardamom, etc., chopped in powder).

Wednesday

• Breakfast is an omelet with mushrooms and paprika, fried in olive oil, with hot hubano sauce, salt and black pepper.
• Lunch - bacon, avocado and salad with feta cheese laid out on green surroundings with a large part of avocado oil and walnuts.
• Dinner - fried pork chops in the marinade with pesto are 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 an egg, onion, onion and whole laughs mustard.
• Dinner - Avocado and shrimp prepared in cream mayonnaise and chili sauce and wrapped in the omelet.And a small lime juice for zest.

Friday

• Breakfast is a bacon and cauliflower fried with fried eggs.
• Lunch - cauliflower soup with fried pantostta (a variety of bacon).
• Dinner is a noodler from Tsukini with a turkey, tomatoes, mushrooms and a parmesan sauce.

Saturday

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

Sunday

• Breakfast - Tartlets from Bacon and Guacamole.
• Lunch - Caesar Chicken salad with parmesan cheese.
• Dinner is Fakhita (a bowl of Mexican cuisine, which is a fried meat wrapped in a tortilla).

A healthy snack with a keto diet:

• Simple Greek yogurt and cottage cheese;
• Dark chocolate (cocoa content - 85% or more);
• Nuts;
• Seed;
• Berry;
• Olive;
• East;
• Fat meat and fish;
• One or two eggs are screwed;
• Pet beef.

Keto-Diet Shopping List

Not a single diet can manage without a list of purchases.Here's what to look for in the store:

Protein:

• Beef, lamb, pork, bacon, veal;
• Chicken and turkey;
• Fat fish and crab meat;
• Omars, oysters, tongues, 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 - blueberries, raspberries, blackberries;
• Spicy herbs.

Dairy products:

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

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice cream with ice cream;
• Broth dice and broth;
• The animal of cumbers - Smal ducks, pork, stamped fat, etc.
• Cracklings;
• Parmesan chips;
• Oil - mst, coconut, olives, avocado oil and nut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Pet beef.

Introduction of useful additives

Many Keto Deta lovers choose it to increase their physical results.Their interest goes far beyond the desire to lose weight.Their goal is to improve the whole organism.Nevertheless, a ketogenic diet can be quite strict, which means you can miss some nutrient tracking elements.In addition, some additives can help tackle the symptoms of Keto-GROP (body response to limiting carbohydrates).This period usually lasts only a few days and is characterized by the fact that people who turn to a keto-diet feel poor adapt to ketosis.Keto-Grop can cause nausea, weakness, irritability and severely sucked after sugar.

Conclusion

In recent years, a ketogenic diet has gained popularity.Instead of extracting energy from carbohydrates, keto -supporters choose fat as fuel.As soon as the level of carbohydrates becomes quite low, the body goes into ketosis.At this point he will draw energy from ketones obtained from fat and not from glycogen obtained from sugar.It is clear that getting into ketosis is considered an ideal way to get rid of fat in the body.Some of its benefits, such as helping to treat type 2 diabetes and 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 control your current health status before advising whether to start a diet.