Instructions for beginners to diet keto

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

The nature of the diet

A ketogen diet, often called keto, is to make your body use fat as a calories for the body.While most of us get energy from carbohydrates, dietary supporters are different.They limit sugar consumption, so their bodies must use fat to survive.The science explained behind this is quite interesting.A favorite source of fuel for your body is carbohydrate.Therefore, whenever the carbohydrate is broken into glucose, your body will use them.But ... when you limit the consumption of carbohydrates to reduce blood sugar, small molecules called Ketone are formed.For this to happen, it is important to monitor the level of protein, which can also be divided into glucose.To compensate for the lack of carbohydrates in the body, the liver makes ketone from fat.After creating, these ketones can provide your body, especially the brain, useful energy.Ketogen diet is a special nutritional method that allows this process.Those who like to follow the use of fat using Keto standard as fuel every day.It is clear that weight loss due to burning fat is much more effective.The use of fat to get energy by changing the diet in this case is called ketosis.

Types of keto diet

Most people who comply with Ketodite choose a standard version.This is usually the easiest way for people sitting in a diet to help them in Ketosis 24/7.

However, there are other options.Common ketose diet types include:

• Standard: High fat content, low carbohydrate content and moderate protein content.This option usually includes 75% fat, 20% protein and 5% carbohydrates.
• Targeted: Increasing carbohydrates in exercises
• Cyclic: including higher carbohydrate consumption.It could be two days on weekends related to the daily life of a keto-diet.
• High -white: Instead of reducing the amount of protein, it usually increases by about 35%.The total ratio is: 35% protein, 60% fat and 5% carbohydrate.

This article is based on the standard type of keto-diet.This is the most researched diet for ketosis, while other variants are more suitable for sports participants.In all cases, the principle remains unchanged, that means the next information remains for them.

Who should not switch to such a diet

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

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

Conservation: We do not recommend that you switch to ketogen diet, without discussing your decision with a qualified medical staff.Sometimes you have to replace some drugs to correspond to Keto-diet's lifestyle.

Health benefits

In addition to losing weight, Keto will benefit you.You can not only lose weight, but also suitable for some studies, you can be much: from reducing the risk of heart disease to improving brain.Consider some suggested health benefits ...

Losing weight

Studies show that Ketogen diet can help people lose weight effectively.Excess weight loss, men can receive many other health benefits, including increasing testosterone levels and reducing the risk of death from disease.In addition, some scientists believe that Keto can help deal with hunger.It is completely reasonable that this can really increase your chances of losing weight.And it can create favorable conditions for constant hunger, which also allows you to speed up the weight loss process.

Increase awareness efficiency

According to some studies, Keto may be the key to improving mental abilities.Studies show that diet can change life better for people with cognitive disorders.According to the researchers, a ketogen diet may help in the war against epilepsy, Alzheimer's disease and Parkinson's disease.It should also be noted that with Ketosis, your brain can use ketone as fuel.These small energy molecules are very effective for the brain.A clinical assessment of 2011 said that Ketone was even better than glucose.Ketons provides a continuous line of fuel for the brain without changing blood sugar levels.In short, you are less affected by carbohydrate failures.This helps avoid common cognitive disorders, such as confusion and inability to focus.

The Council on Keto Deta planning

You want to know how easy it is switched to keto diet?Just continue reading.First, we will consider products that need to be consumed before you find out what they should avoid.And after coming 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 ketogen products.

What can be eaten

Food must be low sugar.You can only start the ketosis process when your body understands that the amount of carbohydrate is limited.To observe the standard ketogen diet, you must reduce the consumption of carbohydrates 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 dishes:

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Fatty fish - salmon, mackerel, salmon, tuna, etc.
• Egg-eggs are rich in omega-3.
• Seeds and seeds - walnuts, almonds, pumpkin seeds, flaxseeds, chia seeds, etc.
• Avocado-separate or with any product/dish.
• Useful oil - olive oil of the first spin, triglyceride oil with an average chain (MST or sometimes TSC oil), coconut oil, avocado oil, etc.
• Cheese - hard cheese, avoiding processing products.
• Penalties - with high fat content, it also applies to the cream.
• Vegetables have low carbohydrates - pepper, onions, tomatoes, vegetables, etc.(Mostly types grown on the ground).
• Dark Chocolate - Diversify diet with chocolate, content of cocoa including 70% or more.
• Herbal and spices - all natural: salt, pepper, basil, coriander, etc.
• Coffee and tea - caffeine help increase metabolism, increase productivity and improve mood.So do not think that diet will not allow you to enjoy food.Make sure that the level of carbohydrate is still low.To do this, you will need to refuse the road.

Foods should be avoided

It is necessary to know not only products that can be consumed, but also products should be avoided in a keto-diet.No need to say that the Sugar occupies the first line of this list, but some products may surprise you.Check this list to know the enemy on the face.

• A terrible sweet food - sweets, bread, sugar, children's cereals, ice cream, chocolate, etc.
• Seeds and rice - oats, bread, pasta and rice contain large amounts of carbohydrates.
• Fruit - bananas, apples, pineapples, mangoes, pears, etc. all contain fructose.Some berries are much better over time.
• Beans - Although they are rich in protein, they are also rich in carbohydrates.
• Some soft body animals are boys, octopus, oysters and ink.
• The sauce is not natural - many additives and sauces, such as tomato sauce and barbecue sauce, have sugar in the ingredients.Always check carbohydrate content before use.
• Margarine is a complete absence of nutritional advantages.
• Artificial trans fat - Increasing chances of health reduction.

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

Simple menu during the day

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

Monday

• Breakfast - Eggs and bacon are prepared in fat oil with asparagus.
• Lunch - Fried chicken breast in coconut oil, chopped butter, fried mushrooms, spinach and some cedar seeds.
• Dinner is a fried tuna steak made in olive oil with chili and garlic, fried broccoli and beans, grilled tomatoes decorated with basil.

Tuesday

• Breakfast - Bulletproof coffee (from English. Bulletproof, coffee with butter or vampire).
• Lunch - Cut beef, chopped tomatoes, fried bacon and goat cheese, served in the ice salad of the iceberg.
• Dinner - Chicken low to Garam Masala (a mixture of some spices, such as parsley, black pepper, caraway seeds, clove, cardamom, etc., cut into powder).

Wednesday

• Breakfast is a coated egg with mushrooms and bell peppers, fried in olive oil, with hot Hubanero sauce, salt and black pepper.
• Lunch - Bacon, butter and salad with Feta cheese are placed on trees with a large part of butter oil and walnuts.
• Dinner - fried pork in sauce with Pesto, served with mayonnaise and onions.

Thursday

• Breakfast - coconut powder with cinnamon decorated with butter.
• Lunch is a salad of fried cabbage and broccoli with eggs, onions, onions and mustard.
• Dinner - Avocados and shrimp are processed in mayonnaise and chili sauce and are wrapped in omelette.And a little lemon juice for Zest.

Friday

• Breakfast is bacon and fried cauliflower with fried eggs.
• Lunch - Cauliflower with fried Pantostta (many types of bacon).
• Dinner is a noodles from Tsukini with turkey, tomatoes, mushrooms and Parmesan sauce.

Saturday

• Breakfast is pizza based on cauliflower.
• Lunch - Salad Salmon 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.
• Dinner is Fakhita (a Mexican dish, a fried meat wrapped in a tortilla cake).

A healthy snack with keto-diet:

• Simple Greek yogurt and painting cheese;
• Black chocolate (cocoa content - 85% or more);
• Seed;
• Seed;
• Berries;
• Olive;
• Cheese;
• Fat meat and fish;
• One or two eggs are twisted;
• Slow beef.

Keto-diet shopping list

No diet can be done without a list of purchases.This is what you need to find in the store:

Protein:

• Beef, lamb, pork, bacon, veal;
• Chicken and turkey;
• Fatty fish and crab meat;
• Omars, oysters, scallops, shrimp (in moderation);
• Rich eggs, omega-3.

Fresh products:

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

Dairy products:

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

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice with ice;
• The water and broth block;
• Animals of lard - dollate, pigs, fat stomping, etc.
• Cracklings;
• Parmesan Chips;
• Oil - mst, coconut, olive, avocado oil and seed oil;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Black chocolate;
• Slow beef.

Introducing useful additives

Many people who love Keto deta chose it to increase their physical results.Their interest beyond the desire to lose weight.Their goal is to improve all creatures.However, the ketogen diet can be quite strict, which means you can miss some of the trace elements.In addition, some additives can help deal with the symptoms of keto-gripp (body reaction to limit carbohydrates).This period usually only lasts a few days and is characterized by the fact that those who switch to a keto-diet, feel bad, adapt to ketosis.Keto-Gripp can cause nausea, weakness, discomfort and serious cravings.

Conclusion

In recent years, a ketogen diet has become popular.Instead of energy extract from carbohydrates, Keto supporters choose fat as fuel.As soon as the level of carbohydrates becomes quite low, the body enters the ketosis.At this stage, he will attract energy from Ketone obtained from fat, and not from glycogen obtained from sugar.It is clear that going into ketosis is considered an ideal way to remove fat in the body.Some of its advantages, such as helping to treat type 2 diabetes and improve cognitive function, are very impressive.If you decide to try such a diet, you should consult a doctor.Your doctor will be able to check your current health status before consulting whether you should start a diet or not.