Beginner Guide on Keto Diet

Keto Diet has become one of the most popular ways to compose a diet for weight loss.People around the world goes on to how it would lose weight and control it in the future, as well as increase productivity in training.All you need, you can find out in this article.

The essence of the diet

Ketogenic nutrition, which is often called Keto, is that your body makes fat as a source of calorie for the body.Although most of us receive energy from carbohydrates, the diet supporters are different.They limit sugar consumption so that their body must use fat to survive.The scientific explanation behind this is quite interesting.The preferred fuel source for your body is carbohydrates.Therefore, whenever carbohydrates are interrupted on glucose, your body will use them.But ... when you limit carbohydrate consumption to reduce blood sugar, small molecules called ketons are formed.In order for this to happen, it is important to monitor the level of protein that can also be divided into glucose.Reimbover the lack of carbohydrates in the body, the liver makes ketones out of fat.After creation, these ketones can supply your body, especially brains, useful energy.Ketogenic nutrition is a special nutritional method that allows this process to be executed.People who prefer to adhere to a standard keto-stroke that use fat as fuel every day.It is clear that the weight loss is much more efficient due to the ignition of fat.Use of fat to obtain energy by changing the diet in this case is called "ketosis".

Types of keto diet

Most people who follow the ketodita choose a standard version.It is usually the easiest way to sit on a diet that helps them be in Ketos 24/7.

However, there are other options.Popular types of ketoseh 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 exercise
• Cyclic: includes greater carbohydrate consumption.On weekends, it can be two days in relation to everyday life of keto-diet.
• High -White: Instead of reducing protein intake, it usually increases to about 35%.The total ratio is: 35% protein, 60% fat and 5% carbohydrates.

This article is based on a standard type of keto-diet.This is the most common studying type of nutrition for ketosis, while other variations are suitable for people involved in sports.In any case, the principle remains unchanged, which means that the following information is still applied to them.

Who should not cross to such a diet

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

• Use medications to treat diabetes and blood pressure;
• Now breastfeeding.

Preservation: We do not advise you to move on to a ketogenic nutrition without discussing your decision with a qualified medical worker.Sometimes you have to replace some medications to suit the lifestyle of keto-diet.

Health benefits

In addition to losing weight, Keto will benefit you.You cannot only lose weight, but also in accordance with some research you can do a lot: from 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 ketogenic nutrition can help people lose effectively.Lost surplus weight, men can get a lot of other health benefits, including an increase in testosterone levels and reducing the risk of mortality from diseases.In addition, some scientists suggest that Keto can help with a hunger.It is completely logical that it can really increase your chances of weight loss.And it can significantly facilitate the occasional starvation, which allows you to accelerate the weight loss process.

Increased cognitive performance

According to some studies, Keto may be the key to improving mental abilities.Studies show that a diet can change life for better for people with cognitive disorders.According to researchers, ketogenic nutrition can help fight Epilepsy, Alzheimer's disease and Parkinson's disease.You should keep in mind that with ketosis, your brain can use ketones as fuel.These small energy molecules are very effective for the brain.One clinical examination from 2011. says Ketone works even better than glucose.Kettons provide permanent flow of fuel for the brain without changing blood sugar.In short, they are less sensitive to carbohydrate failures.This helps to avoid common cognitive disorders, such as confusion and inability to concentrate.

CONTROL COUNCIL COUNCIL CREAT DETAIN

Want to know how easy it is to shift to keto diet?Just keep reading.We will first consider the products to be consumed before you find out which of them should be avoided.And then it's time to go to the kitchen to try a delicious seven -d-day.Don't worry, we have a shopping list for you.In this section, we will say about all the necessary ketogenic products.

What can be eaten

The food must be low sugar.You can start the process of ketosis only when your body understands that the amount of carbohydrates is limited.To watch the standard ketogenic nutrition, you need to reduce carbohydrates consumption on 20 grams per day.This amount will maintain a low glucose content to ensure the fat ignition.

Here are some of the best options that can be used in your dishes:

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Thick fish - trout, mackerel, salmon, tuna, etc.
• Eggs-whole eggs are rich in omega-3.
• Nuts and seeds - walnuts, almonds, pumpkin seeds, linen seeds, seeds chia, etc.
• Avocado separately or together with any product / meal.
• Useful oils - olive oil of the first spin, medium chain triglycerid oil (MST or sometimes TSC oil), coconut oil, avocado oil, etc.
• Cheese - hard cheeses, avoid processed products.
• Penaltial oil - with high fat content, applies to cream.
• Vegetables with low carbohydrate content - pepper, onion, tomato, green vegetables, etc.(Mostly those who grow above the ground).
• Dark chocolate - diversify the chocolate diet, the contents of the cocoa in which it is 70% or more.
• Plants and spices - all natural: salt, pepper, basil, coriander, etc.
• Coffee and tea - caffeine helps increase metabolism, increase productivity and improvement of mood.So don't think that your diet will not allow you to enjoy food.Check that the carbohydrate level remains low.To do this, you will need to refuse sugar.

Food to be avoided

It is necessary to know not only those products that cannot be consumed, but also those who should avoid during the keto diet.It is understood that sugar occupies the first row of this list, but some products can surprise you.Check this list to "know the enemy in the face":

• Awesome sweet food - sweets, cakes, sugar, children's cereals, ice cream, chocolate, etc.
• Grain and rice - oats, bread, pasta and rice contain a large amount of carbohydrates.
• Fruits - bananas, apples, pineapple, mango, pear, etc.Everything that contains fructose.Several berries are occasionally much better.
• Beans - although they are rich in proteins, they are also rich in carbohydrates.
• Some are mirrors mussels, octopus, oyster and squid.
• Uninval sauces - many additives and sauces, such as ketchup and barbecue sauce, have sugar in the composition.Always check the carbohydrate content before use.
• Margarine is a complete absence of the advantages of nutrients.
• Artificial trans fats - Increase the chances of deteriorating health.

If you suspect, find the content of carbohydrates on the product on the Internet.Applications for counting nutrients will also help you with that.

Daily simple menu

That's what can look like the whole week of diet:

Monday

• Breakfast - eggs and bacon prepared in greasy oil with asparagus.
• Lunch - chicken breast fried in coconut oil, chopped avocado, fried mushrooms, spinach and some cedar nuts.
• Dinner is a fried tuna steak prepared in olive oil with chilic peppers and garlic, fried broccoli and beans, grill tomatoes decorated with basils.

Tuesday

• Breakfast - Bullet coffee (from English. Bulletfoof, coffee with butter or ghoulsi).
• Lunch - cubes of beef, chopped tomato, fried bacon and goat cheese, served in the leaves of the iceberg salad.
• Dinner - Low chicken for Masala (mixture of several spices, such as parsley, black peppers, kugane seeds, clinches, cardamom, etc., chopped in powder).

Wednesday

• Breakfast is an omelet with mushrooms and peppers, fried in olive oil, with hot hubanero sauce, salt and black peppers.
• Lunch - bacon, avocado and a salad with a feta cheese laid on the greenery with a large part of oil and walnuts from avocado.
• Dinner - Fried pork chops in a pestuine marinade, served with mayonnaise and onions.

Thursday

• Breakfast - coconut flour pancakes with cinnamon decorated butter.
• Lunch is a salad of fried cabbage and broccoli with egg, onions, onions and all mustard.
• Dinner - avocados and shrimp prepared in top mayonnaise and chili sauce and wrapped in omelet.And a small lime juice for Zest.

Friday

• Breakfast is bacon and cauliflower fried with fried eggs.
• Lunch - cauliflower soup with fried pannosthous (various bacon).
• Dinner is noodles with Tsukini with turkey, tomato, mushrooms and parmesan sauce.

Saturday

• Breakfast is a pizza based cauliflower.
• Lunch - salad with salmon with tomato and cranberry.
• Dinner is beef with low carbohydrate with chili sauce and garlic acute sauce.

Sunday

• Breakfast - tartles from bacon and guacamole.
• Lunch - Caesar Chicken salad with parmesan cheese.
• Dinner is a fakhita (a dish of Mexican cuisine, which is fried meat wrapped in a tortilla).

Healthy snack with keto-diet:

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

Keto-diet shopping list

No diet cannot be without a list of purchases.Here's what to look for in the store:

Protein:

• Beef, lamb, pork, bacon, veal;
• Chicken and Turkey;
• Meat fish and crustaceans;
• Omari, oyster, shell, shrimp (moderately);
• Eggs, rich omega-3.

Fresh products:

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

Dairy products:

• Butter, Ghee, a cream with high fats, soft cheese, hard cheese and thick milk.

Other products:

• Beverages - tea, coffee, sugar, cold coffee, ice ice;
• Cubes and soup from the soup;
• The animal of weak - salty ducks, pork, fat, etc.
• Pucketi;
• Parmesan chips;
• Oil - March, coconut, olive grove, avocado and walnut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Slow beef.

Introduction of useful additives

Many Keto Deta lovers choose to increase their physical results.Their interest goes far beyond the desire to lose weight.Their goal is to improve the whole organism.However, ketogenic nutrition can be quite strict, which means you can miss some elements of nutrients.In addition, some additives can help deal with the symptoms of keto-grippa (body response to carb's limit).This period usually lasts only a few days and is characterized by the fact that people turn to the keto diet, feel bad, adaptation to ketosis.Keto-Gripp can cause nausea, weakness, irritability and heavy longing for sugar.

Conclusion

In recent years, the ketogenic diet gets popularity.Instead of extraction energy from carbohydrates, Keto supporters choose fat as fuel.As soon as the carbohydrate level becomes quite low, the body goes in ketosis.At this stage, it will extract energy from kettons obtained from fat, not glycogen obtained from sugar.It is clear that the entry into Ketozo is considered an ideal way to get rid of fat in the body.Some of his advantages, such as helping to treat type 2 diabetes and improve cognitive functions, are impressive.If you choose to try such a diet, it is recommended to advise with a doctor.Your doctor will be able to check your current health status before consulting whether you should start a diet.