Guide for beginners on the keto diet

The Keto regime has become one of the most popular ways to compile a weight loss diet.People around the world go through it to lose weight and control it in the future, as well as increase training productivity.Everything you need, you can discover it 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 body calories.While most of us receive energy from carbohydrates, the regime 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.A favorite fuel source for your body is carbohydrates.Therefore, whenever the carbohydrates decompose in glucose, your body will use them.But ... when you limit the consumption of carbohydrates to reduce blood sugar, tiny molecules called ketones are formed.For this to happen, it is also important to monitor the level of protein, which can also be divided into glucose.To compensate for a lack of carbohydrates in the body, the liver makes ketones from fat.After creation, these ketones can provide your body, especially the brain, useful energy.An ketogenic diet is a special nutritional method that allows this process to be carried out.People who prefer to join a standard kettle stroke use fat as fuel every day.It is clear that losing weight due to fat burning is much more effective.The use of fats to obtain energy by modifying the diet in this case is called "ketosis".

Types of keto diet

Most people who adhere to Ketodite choose a standard version.It is generally the simplest way for people sitting on a diet that helps them be in ketosis 24/7.

However, there are other options.Popular types of ketosis regime include:

• Standard: a high fat content, a low carbohydrate content and a moderate protein content.This option is generally made up of 75% fat, 20% protein and 5% carbohydrates.
• Targeted: increased carbohydrates during exercises
• Cyclic: includes higher carbohydrates consumption.It can be two days on weekends compared to the daily life of an keto-raid.
• Haute-Blanc: Instead of reducing protein intake, it is generally increased to around 35%.The total report 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 better suited to people involved in sport.In all cases, the principle remains unchanged, which means that the following information always applies to them.

Who should not go to such a diet

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

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

Conservation: We do not advise you to go to a ketogenic regime, without discussing your decision with a qualified medical worker.Sometimes you need to replace certain drugs in order to match the lifestyle of an keto-rowing.

Health benefits

In addition to weight loss, Keto will be beneficial to you.You can not only lose weight, but also in accordance with certain research, you can a lot: reduce the risk of heart disease to brain improvement.Let us examine some of the health services offered ...

Weight loss

Studies show that a ketogenic diet can help people lose weight effectively.Having lost an excess weight, men can obtain many other health benefits, including increasing testosterone levels and reducing the risk of disease mortality.In addition, some scientists suggest that Keto can help hungry.It is completely logical that it can really increase your chances of weight loss.And it can considerably facilitate intermittent famine, which also allows you to speed up the weight loss process.

Increase in cognitive performance

According to some studies, Keto can be the key to improving mental capacities.Studies show that the diet can change their life for the best for people with cognitive disorders.According to researchers, an ketogenic diet can help the fight against epilepsy, Alzheimer's disease and Parkinson's disease.It should also be kept in mind that with a ketosis, your brain can use ketones as fuel.These small energy molecules are very effective for the brain.A 2011 clinical examination stipulates that ketones work even better than glucose.Ethons provide a constant fuel flow for the brain without changing blood sugar.In short, you are less sensitive to the failures of carbohydrates.This helps to avoid current cognitive disorders, such as confusion and inability to concentrate.

Advice on the development of a Keto Deta plan

Do you want to know how easy it is to go to the keto diet?Continue to read.First, we will consider the products that must be consumed before finding out which one to avoid.And after it is time to go to the kitchen to try a delicious seven -day menu.Don't worry, we have a list of shopping for you.In this section, we will tell you about all the necessary ketogenic products.

What can be eaten

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

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

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Make fish - trout, mackerel, salmon, tuna, etc.
• The egg-white eggs are rich in omega-3.
• Nuts and seeds - nuts, almonds, pumpkin seeds, flax seeds, chia seeds, etc.
• Avocado-Sépérely or with any product / flat.
• 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.
• Criminal oil - With a high fat content, it also applies to cream.
• Low carbohydrate vegetables - pepper, onions, tomatoes, green vegetables, etc.(mainly those cultivated above the ground).
• Dark chocolate - Diversify the diet with chocolate, cocoa content in 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 will not allow you to enjoy food.Make sure the level of carbohydrates remains low.To do this, you will need to refuse sugar.

Food that should be avoided

It is necessary to know not only the products that can be consumed, but also those which must be avoided during an keto-diet.It goes without saying that sugar occupies the first line on this list, but some products may surprise you.Check this list in order to "know the enemy opposite":

• A terribly sweet food - sweets, cakes, sugar, cereals for children, ice cream, chocolate, etc.
• Grain and rice - Oat, bread, pasta and rice contain a large amount of carbohydrates.
• Fruits - bananas, apples, pineapple, mango, pear, etc.Everything they contain fructose.Some berries are much better from time to time.
• Beans - Although they are rich in protein, they are also rich in carbohydrates.
• Some molluscs are mussels, octopus, oysters and calmars.
• Non -natural 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 nutritious advantages.
• Artificial trans fat - increase the chances of health deterioration.

If you doubt it, find the content of carbohydrates on the product on the Internet.Applications to count nutrients will also help you.

Simple day menu

This is what the diet week can look like:

Monday

• Breakfast - eggs and bacon prepared in fatty oil with asparagus.
• Lunch - fried chicken breast in coconut oil, chopped avocados, fried mushrooms, spinach and cedar.
• Dinner is a fried tuna steak prepared in olive oil with chili and garlic, fried broccoli and beans, grilled tomatoes decorated with basil.

Tuesday

• Breakfast - Ball test (English. BulletProof, coffee with butter or goules).
• Lunch - Beef beef, chopped tomato, fried bacon and goat cheese, are served in the leaves of the iceberg salad.
• Dinner - Chicken with low carb content with Garam Masala (a mixture of several spices, such as parsley, black pepper, carvi seeds, cloves, cardamom, etc., powdered).

Wednesday

• Breakfast is an omelet with mushrooms and pepper, fried in olive oil, with a hot Hubanero sauce, salt and black pepper.
• Lunch - Bacon, lawyer and salad with feta cheese arranged with greenery with a large part of avocado oil and nuts.
• 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 cabbage and broccoli salad with an egg, onions, onions and whole mustard.
• Dinner - Avocados and shrimps prepared in the cheese mayonnaise and chili sauce and wrapped in omelettes.And a little lime juice for zest.

Friday

• Breakfast is a bacon and fried cauliflower with eggs on the dish.
• Lunch - Cauliflower soup with Pantosta Frit (a variety of bacon).
• Dinner is a tsukin noodles with turkey, tomatoes, mushrooms and parmesan sauce.

SATURDAY

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

Sunday

• Breakfast - Tartlets du Bacon and Guacamole.
• Lunch - Caesar chicken salad with Parmesan cheese.
• Dinner is Fakhita (a Mexican kitchen dish, which is 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);
• Nut;
• Seeds;
• Bays;
• Olive;
• Cheese;
• Fatty meat and fish;
• One or two eggs are screwed;
• Slow beef.

Keto-Diet store list

Not a single diet can do without a purchase list.Here is what to look for in the store:

Protein:

• Beef, lamb, pork, bacon, calf;
• Chicken and turkey;
• Fatty fish and crab;
• Omar, oysters, scallops, shrimps (in moderation);
• Eggs, rich omega-3.

Fresh products:

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

Dairy products:

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

Other products:

• Drinks - Tea, coffee, sugar, cold coffee, ice with ice;
• Broth and broth cubes;
• The animal of the lard - of the ducks of Saindoux, the pork lard, trampled fats, etc.
• Cracklings;
• Parmesan chips;
• Oil - MST, coconut, olive, avocado oil and nut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Slow 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 objective is to improve the entire organization.Nevertheless, an ketogenic diet can be quite strict, which means that you can miss nutrient trace elements.In addition, some additives can help meet the symptoms of Keto-Gripp (body response to the limitation of carbohydrates).This period generally only lasts a few days and is characterized by the fact that people turning to a keto-belly, feel bad, adapting to ketosis.Keto-Grip can cause nausea, weakness, irritability and a serious desire for sugar.

Conclusion

In recent years, an ketogenic regime has gained popularity.Instead of extracting energy from carbohydrates, Keto supporters choose fats as fuel.As soon as the level of carbohydrates becomes quite low, the body enters ketosis.At this stage, he will draw the energy from the ketones obtained from fat, not from the glycogen obtained from sugars.It is clear that the seizure of ketosis is considered an ideal way to get rid of fat in the body.Some of its advantages, such as the treatment of type 2 diabetes and improve cognitive functions, are impressive.If you decide to try such a diet, it is recommended to consult a doctor.Your doctor may check your current health before advising you if you should start a diet.