Guide for Beginners with Keto Diet

The keto diet has become one of the most popular ways to prepare a diet for weight loss.People around the world turn there to lose weight and control it in the future, and increase productivity in training.What you need, you can find out in this article.

The essence of the diet

The 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, diet supporters are different.They limit the consumption of sugar, so their bodies must use fat to survive.The scientific explanation standing behind this is quite interesting.The fuel source that is liked for your body is carbohydrates.Therefore, every time the carbohydrate breaks into glucose, your body will use it.But ... when you limit the consumption of carbohydrates to reduce blood sugar, small molecules called ketones are formed.So that this happens, it is also important to monitor the level of protein, which can also be divided into glucose.To make up for the lack of carbohydrates in the body, the liver makes ketones from fat.After making, this ketone can supply your body, especially the brain, useful energy.The ketogenic diet is a special nutritional method, which allows this process to be carried out.People who prefer to comply with standard keto-stroke using fat as fuel every day.It is clear that losing weight because fat burning is much more effective.The use of fat to get energy by changing the diet in this case is called "ketosis".

Keto diet type

Most people who obey ketodit choose the standard version.This is usually the easiest way for people who sit on a diet that helps them in ketosis 24/7.

However, there are other options.Popular types of ketosa diet include:

• Standard: high fat content, low carbohydrate content and moderate protein content.This option usually consists of 75% fat, 20% protein and 5% carbohydrates.
• Target: Increased carbohydrates during exercise
• Cyclic: including higher consumption of carbohydrates.It could be two days on weekends regarding the daily life of a Keto-Diet.
• High -shite: instead of reducing protein intake, usually increases to around 35%.The total ratio is: 35% protein, 60% fat and 5% carbohydrates.

This article is based on the type of keto-diet standard.This is the most widely 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 is still valid for them.

Who can't turn to a diet like that

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

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

Conservation: We do not advise you to switch to the ketogenic diet, without discussing your decisions with medical workers who meet the requirements.Sometimes you have to replace some drugs to match the lifestyle of keto-diet.

Health benefits

In addition to weight loss, keto will benefit you.You can not only lose weight, but also according to some of the studies that you can have a lot: from reducing the risk of heart disease to increasing the brain.Let's look at some of the proposed health benefits ...

Weight loss

Studies show that the ketogenic diet can help people lose weight effectively.After excess weight loss, men can get many other health benefits, including increasing testosterone levels and reducing the risk of death from disease.In addition, some scientists suggest that Keto can help overcome hunger.It is very logical that this can really increase the chance of your weight loss.And that can significantly facilitate intermittent hunger, which also allows you to speed up the process of weight loss.

Improvement of cognitive performance

According to some studies, Keto may be the key to increasing mental abilities.Studies show that diet can change life for the better for people with cognitive disorders.According to researchers, the ketogenic diet can help in fighting epilepsy, Alzheimer's disease and Parkinson's disease.It must also be remembered that with ketosis, your brain can use ketones as fuel.This small energy molecule is very effective for the brain.One Clinical Review 2011 states that ketones work better than glucose.Ketone provides a constant fuel flow for the brain without replacing blood sugar.In short, you are less susceptible to carbohydrate failure.This helps avoid common cognitive disorders, such as confusion and inability to concentrate.

Council on Compiling Keto Deta Plans

Want to know how easy it is to turn to the Keto diet?Keep reading.First, we will consider products that need to be consumed before you know which to avoid.And after the 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 will tell you about all the ketogenic products needed.

What can be eaten

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

Here are some of the best choices that can be used in your dish:

• Meats, beef, chicken, Türkiye, pork, etc.
• Fat Fish - Trout, Mackerel, Salmon, Tuna, etc.
• Eggs are rich in omega-3 eggs.
• Beans and seeds - canaries, almonds, pumpkin seeds, flaxseeds, chia seeds, etc.
• Avocado-more than or together with any product/dish.
• Useful oil - olive oil from the first round, triglyceride oil with a medium long chain (MST or sometimes TSC oil), coconut oil, avocado oil, etc.
• Cheese - hard cheese, avoid processed products.
• Criminal oil - with a high fat content, it also applies to creams.
• Vegetables with low carbohydrate content - pepper, onions, tomatoes, green vegetables, etc.(Especially those planted on the ground).
• Dark Chocolate - Diversification of diet with chocolate, cocoa content where 70% or more.
• Herbs and Spices - all naturally: salt, pepper, basil, coriander, etc.
• Coffee and Tea - Caffeine helps improve metabolism, increase productivity and improve 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 must refuse sugar.

Foods to avoid

It is important to know not only products that can be consumed, but also that must be avoided during keto-diet.No need to say that sugar occupies the first line of this list, but some products may surprise you.Check this list to "find out the enemy on the face":

• Very sweet foods - candy, cakes, sugar, children's cereals, ice cream, chocolate, etc.
• Wheat and rice - wheat, bread, pasta and rice contain large amounts of carbohydrates.
• Fruits - bananas, apples, pineapple, mango, pears, etc.All of that contains fructose.Some give much better than time to time.
• Beans - Although they are rich in protein, they are also rich in carbohydrates.
• Some mollusks are shells, octopus, oyster and squid.
• Non -experience sauce - many additives and sauce, such as tomato sauce and barbecue sauce, have sugar in composition.Always check carbohydrate content before use.
• Margarine is the absence of the advantage of nutrition.
• Artificial Trans Fat - Increases the possibility of health damage.

If you doubt, find carbohydrate content on products on the internet.Applications for calculating nutrients will also help you with this.

Simple menu during the day

This is what is seen throughout the week's diet:

Monday

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

Tuesday

• Breakfast - Coffee without bullet (from English. Classy, coffee with butter or ghost).
• Lunch - Pieces of fattening beef, chopped tomatoes, fried bacon and goat cheese, served on iceberg salad leaves.
• Dinner - Low -Carb Chicken to Salt Masala (a mixture of several spices, such as parsley, black pepper, cumin seeds, cloves, cardamom, etc., cut into powder).

Wednesday

• Breakfast is an omelette with mushrooms and paprika, fried with olive oil, with hot hubanero sauce, salt and black pepper.
• Lunch - Bacon, avocado and salad with feta cheese are placed on green plants with most avocado and walnut oils.
• Dinner - Fried pork in the immersion with pesto, served with mayonnaise and onions.

Thursday

• Breakfast - Coconut flour pancakes with cinnamon are decorated with butter.
• Lunch is a cabbage salad and fried broccoli with eggs, onions, whole onions and mustard.
• Dinner - Avocados and shrimp are prepared in mayonnaise cream and chili sauce and wrapped in omelette.And a little lime juice for the skin.

Friday

• Breakfast is bacon and cauliflower with fried eggs.
• Lunch - Kabang Kabang Soup with fried pantostta (various bacon).
• Dinner is a noodle from Tsukini with turkey, tomatoes, mushrooms and parmesan sauce.

Saturday

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

Sunday

• Breakfast - Tartlet from Bacon and Guacamole.
• Lunch - Caesar chicken salad with parmesan cheese.
• Dinner is Fakhita (Mexican dish, which is fried meat wrapped in tortilla).

Healthy snacks with keto-diet:

• Simple Greek Yogurt and Cottage Cheese;
• Dark chocolate (cocoa content - 85% or more);
• Crazy;
• Seed;
• Give;
• Olive;
• Cheese;
• Fatty meat and fish;
• One or two eggs are chaotic;
• Slow beef.

Keto-Diet Shopping List

There is no single diet that can be done without a list of purchases.This is what must be sought in the store:

Protein:

• Beef, sheep, pork, bacon, beef;
• Chicken and turkey;
• Fat fish and crab meat;
• Omars, oysters, shellfish, shrimp (to taste);
• Eggs, rich omega-3.

Fresh Products:

• Green vegetables - broccoli, spinach, cabbage, salad;
• Other vegetables - asparagus, eggplant, mushrooms, celery, turnips, tomatoes and zucchini;
• Avocados, nuts and seeds -seed;
• Berries - Blueberry, Raspberry, Blackberry;
• 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;
• Cube and broth broth;
• Hedgehog animals - Long power, pork fat, stepped on, etc.
• Cracklings;
• Parmesan chip;
• Oil - MST, coconut, olive, avocado oil and peanut oil;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark brown;
• Slow beef.

Useful additive introduction

Many Keto Deta lovers choose to improve their physical outcome.Their interest is far beyond the desire to lose weight.Their goal is to improve all organisms.However, the ketogenic diet can be very strict, which means you can lose some elements of nutritional traces.In addition, some additives can help overcome the symptoms of keto-gripp (the body's response to limiting carbohydrates).This period usually only lasts a few days and is marked by the fact that people who turn to keto-diet, feel bad, adapt to ketosis.Keto-gripp can cause nausea, weakness, irritability and severe desires for sugar.

Conclusion

In recent years, the ketogenic diet has gained popularity.Instead of extracting energy from carbohydrates, supporters of keto choose fat as fuel.As soon as the carbohydrate level becomes very low, the body enters the ketosis.At this stage, it will attract energy from ketones obtained from fat, and not from glycogen obtained from sugar.It is clear that entering ketosis is considered an ideal way to remove fat in the body.Some of its advantages, such as assistance in the treatment of type 2 diabetes and improving cognitive function, are very impressive.If you decide to try a diet like that, it is recommended to consult a doctor.Your doctor will be able to check your current health status before telling me if you should start a diet.