Guide for beginners about keto diet

The keto diet has become one of the most popular ways of compiling a diet for weight loss.People from all over the world change it to lose weight and control it in the future, as well as increase productivity in training.Everything 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, diet supporters are different.They limit sugar consumption, so your body must use fat to survive.The scientific explanation behind this is quite interesting.A preferred fuel source for your body are carbohydrates.Therefore, every time carbohydrates break down to glucose, your body will use them.But ... when it limits the consumption of carbohydrates to reduce blood sugar, small 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 the lack of carbohydrates in the body, the liver makes ketones fat.After creation, these ketones can supply their body, especially the brain, useful energy.A ketogenic diet is a special nutritional method that allows you to carry this process.People who prefer to adhere to a standard cerebrovascular hectus use fat as fuel every day.It is clear that losing weight due to fat burning is much more effective.The use of fat to obtain energy by changing the diet in this case is called "ketosis."

Ceto diet types

Most people who adhere to Ketodite choose a standard version.This is usually the easiest way for people who feel in a diet that helps them be in ketosis 24 hours a day, 7 days a week.

However, there are other options.The popular types of the Ketase diet include:

• Standard: high fat content, low carbohydrate content and moderate protein content.This option generally consists of 75% fat, 20% protein and 5% carbohydrates.
• Directed: increased carbohydrates during exercises
• Cyclic: includes greater carbohydrate consumption.Two days can spend on weekends in relation to the daily life of a diet keto.
• High white: instead of reducing protein intake, it usually increases to approximately 35%.The total relationship 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 more 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 change to such diet

According to the available data, you should not change to Keto Food yes:

• Use medications for the treatment of diabetes and blood pressure;
• You are breastfeeding now.

Conservation: We do not recommend that you change to a ketogenic diet, without discussing your decision with a qualified medical worker.Sometimes you have to replace some drugs to correspond to the lifestyle of a diet keto.

Health benefits

In addition to weight loss, Keto will benefit it.Not only can we lose weight, but also according to some investigations, it can much: from reducing the risk of heart disease to improving the brain.Let's look at some of the proposed health benefits ...

Weight loss

Studies show that a ketogenic diet can help people lose weight effectively.Having lost excess weight, men can obtain many other health benefits, including the increase in testosterone levels and reduce the risk of disease mortality.In addition, some scientists suggest that Keto can help deal with hunger.It is completely logical that this can really increase its possibilities of weight loss.And it can significantly facilitate intermittent Starvation, which Also Allows you to accelerate the process of the Weight.

Increased cognitive performance

According to some studies, keto can be the key to improving mental skills.Studies show that diet can change life for 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 taken into account that cetosis, your brain can use ketones as fuel.These small energy molecules are very effective for the brain.A 2011 clinical review establishes that ketones work even better than glucose.Cetones provide a constant fuel flow for the brain without changing blood sugar.In short, it is less susceptible to carbohydrate failures.This helps avoid common cognitive disorders, such as confusion and inability to concentrate.

Tips on elaboration of a keto plan.

Do you want to know how easy it is to change to the keto diet?Just continues to read.First, we will consider the products that must be consumed before discovering which of them should be avoided.And after it is 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 necessary ketogenic products.

That can be eaten

The food should be low in sugar.The ketosis process can begin only when your body understands that the amount of carbohydrates is limited.To observe a standard ketogenic diet, it must reduce the consumption of carbohydrates to 20 grams per day.This amount will maintain a low glucose content to guarantee fat burning.

Here are some better options that can be used in their dishes:

• Meat: Lamb, beef, chicken, turkey, pork, etc.
• Fat fish: trout, mackerel, salmon, tuna, etc.
• Egg eggs are rich in omega-3.
• Nuts and seeds: nuts, almonds, pumpkin seeds, linen seeds, chia seeds, etc.
• Avocado-separately or together with any product/plate.
• Useful oils: Olive oil of the first turn, triglycerides 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 the cream.
• Vegetables with a low carbohydrate content: pepper, onion, tomatoes, green vegetables, etc.(mainly those that are grown on the ground).
• Black chocolate: diversify the chocolate diet, the cocoa content in which it 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 that the diet will not allow you to enjoy food.Make sure the carbohydrate level remains low.To do this, you will need to reject sugar.

Foods that should be avoided

It is necessary to know not only those products that can be consumed, but also those that should be avoided during a diet keto.It is not necessary to say that sugar occupies the first line of this list, but some products may surprise it.See this list to "meet the enemy on the face":

• A terribly sweet food: sweets, cakes, sugar, cereals for children, 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 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 mollusks are mussels, octos, oysters and squid.
• Unnatural Saucas: Many additives and sauces, such as tomato sauce and barbecue sauce, have sugar in the composition.Always check the carbohydrate content before using.
• Margarine is a complete absence of nutrient advantages.
• Trans artificial fats: the possibilities of health deterioration increase.

If you doubt, find the carbohydrate content in the product on the Internet.The applications to count nutrients will also help it with this.

Simple time menu

This is how it can be all week of the diet:

Monday

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

Tuesday

• Breakfast: bulletproof coffee (bulletproof English, coffee with butter or ghouls).
• Lunch: the fattening meat chops, chopped tomato, fried bacon and goat cheese, are served in the leaves of the iceberg salad.
• Dinner: low chicken in carbohydrates to Garam Masala (a mixture of several spices, such as parsley, black pepper, alkarave seeds, teeth, cardamom, etc., chopped powder).

Wednesday

• Breakfast is an omelet with mushrooms and pepper, fried in olive oil, with hot hubane, salt and black pepper.
• Lunch: bacon, avocado and salad with feta cheese placed in vegetation with a large part of avocado oil and nuts.
• Dinner: French fried pork chops with pesto, are served with mayonnaise and onions.

Thursday

• Breakfast: Coconut flour pancakes with cinnamon decorated with butter.
• Lunch is a fried and broccoli cabbage salad with egg, onion, onions and mustard of whole grains.
• Dinner: avocados and shrimp prepared in creamy cream and sauce from Chile and wrapped in omelette.And a little lime juice for the zest.

Friday

• Breakfast is a bacon and fried cauliflower with fried eggs.
• Lunch: Cauliflower soup with fried Pantosta (a variety of bacon).
• Dinner is a Tsukini noodle with turkey, tomatoes, mushrooms and Parmesan sauce.

Saturday

• Breakfast is cauliflower -based pizza.
• Lunch: salmon salad with tomatoes and blueberries.
• Dinner is a beef with chili sauce with chili sauce and acute garlic sauce.

Sunday

• Breakfast - Tartlets of bacon and guacamole.
• Lunch: César chicken salad with Parmesan cheese.
• Dinner is Fakhita (a Mexican kitchen plate, which is a fried meat wrapped in an omelet).

A healthy snack with a keto-diet:

• Simple Greek yogurt and cottage cheese;
• Black chocolate (cocoa content - 85% or more);
• Balls;
• Seeds;
• Berries;
• Olive;
• Cheese;
• Fatty meat and fish;
• One or two eggs are screwed;
• Slow meat.

Ceto-Dieta Purchase List

Not a single diet can do without a shopping list.This is what you should look for in the store:

Protein:

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

Fresh products:

• Green vegetables: broccoli, spinach, cabbage, salad;
• Other vegetables: asparagus, eggplants, mushrooms, celery, radishes, tomatoes and zucchini;
• Avocados, nuts and seeds;
• Bays: blueberries, raspberries, blackberries;
• Spicy herbs.

Milk products:

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

Other products:

• Drinks: tea, coffee, sugar, cold coffee, ice with ice;
• Broth and broth cubes;
• The butter animal, lard, trampled fat, etc.
• Creaks;
• Parmesan chips;
• Oil: mst, coconut, olive, avocado oil and nut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Slow meat.

Introduction of useful additives

Many hecting lovers stop to increase their physical results.Your interest goes far beyond the desire to lose weight.Its objective is to improve the entire organism.However, a ketogenic diet can be quite strict, which means that some elements trace of nutrients can be lost.In addition, some additives can help face the symptoms of keto-asado (the body's response to limit carbohydrates).This period generally lasts only a few days and is characterized by the fact that people who resort to a keto-dieta feel bad, adapting to ketosis.The keto-rusher can cause nausea, weakness, irritability and serious sugar craves.

Conclusion

In recent years, a ketogenic diet has been gaining popularity.Instead of extracting energy from carbohydrates, supporters of the keto choose fats as fuel.As soon as the carbohydrate level becomes quite low, the body enters ketosis.At this stage, it will extract energy from ketones obtained from fats, and not from the glycogen obtained from sugars.It is clear that entering cetosis is considered an ideal way to get rid of fat in the body.Some of its advantages, such as helping type 2 diabetes and improve cognitive functions, are impressive.If you decide to try this diet, it is recommended to consult a doctor.Your doctor will be able to verify your current state of health before informing if you should start a diet.