Guide for beginners in Keto diet

The Keto diet has become one of the most popular ways to compile a diet for weight loss.People around the world pass on it to lose weight and to control it in the future and to increase productivity in education.Everything you need, you can learn in this article.

The essence of the diet

An ketogenic diet, usually called keto, is to ensure that your body uses oil as a source of calorie for the body.Most of us receive energy from carbohydrates, while the supporters of the diet are different.They limit sugar consumption, so their bodies should use fat to survive.The scientific explanation behind this is quite interesting.Carbohydrates is a preferred fuel source for your body.Therefore, when carbohydrates fall into glucose, your body will use them.However, when you limit carbohydrate consumption to reduce blood sugar, small molecules called ketones occur.In order to happen, it is also important to monitor the protein level that can be divided into glucose.Carbohydrates in the body to compensate for the lack of liver is made of fats.After creation, these ketones can provide your body, especially the brain, useful energy.An ketogenic diet is a special nutrition method that allows the realization of this process.People who prefer to make a standard keto stroke use oil as fuel every day.It is clear that losing weight due to fat burning is much more effective.In this case, the use of fat to obtain energy by changing diet is called “ketosis ..

KETO Diet Types

Most people connected to ketodite choose a standard version.This is usually the easiest way for people sitting in a diet that helps them to be in 7/24 ketosis.

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

• Standard: High -fat content, low carbohydrate content and medium protein content.This option usually consists of 75% fat, 20% protein and 5% carbohydrates.
• Targeted: Increased carbohydrates during exercises
• CİCLİK: It contains higher carbohydrate consumption.It can be two days on weekends about the daily life of a KETO diet.
• High -Beyaz: Instead of reducing protein intake, it is usually increased to approximately 35%.Total ratio: 35% protein, 60% fat and 5% carbohydrate.

This article is based on the standard keto-tie type.This is the most examined type of diet for ketosis, other variations are more suitable for people participating in sports.In any case, the principle remains unchanged, which means that the next information is still valid for them.

Who should not go to such a diet

Based on the current data, you should not switch to keto dishes in the following cases.

• You are using medication for diabetes and blood pressure treatment;
• Now you are breastfeeding.

Protection: We do not recommend that you take your decision to an ketogenic diet without discussing a qualified medical employee.Sometimes you need to change some medications to correspond to the lifestyle of a keto diet.

HEALTH BENEFITS

In addition to weight loss, keto will benefit you.Not only does it lose weight, you can also do a lot in accordance with some research: from reducing the risk of heart disease to improvement of the brain.Let's look at some of the recommended health benefits ...

Weight loss

Studies have shown that an ketogenic diet can help people effectively lose weight.Men with excess weight may have many other health benefits, including increasing testosterone levels and reducing the risk of mortality from diseases.In addition, some scientists suggest that Keto can help to cope with hunger.It makes sense that this can really increase your chances of losing weight.And it can significantly facilitate the intermittent hunger that allows you to accelerate the weight loss process.

Increasing cognitive performance

According to some studies, keto may be the key to improving mental abilities.Studies have shown that diet can change the better one for people with cognitive disorder.According to researchers, an ketogenic diet can help in the fight against epilepsy, Alzheimer's disease and Parkinson's disease.Also, remember that your brain can use ketones as fuel.These small energy molecules are very effective for the brain.A clinical investigation of 2011 states that ketones work better than glucose.Ketones provide a continuous fuel flow for the brain without changing blood sugar.In short, you are less sensitive to carbohydrate faults.This helps to avoid common cognitive disorders such as confusion and not concentrating.

Councils to prepare a Keto Deta Plan

Would you like to know how easy it is to switch to the Keto diet?Just keep reading.First, we will discuss the products that should be consumed before learning which of them should be avoided.And it's 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 all the necessary ketoogenic products.

What can be eaten

Food must be low 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 should reduce carbohydrate consumption to 20 grams per day.This amount will maintain low glucose content to provide fat burning.

A few options that can be used in your dishes:

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Oil fish - trout, mackerel, salmon, tuna and so on.
• Eggs-Basha eggs are rich in omega-3.
• Hazelnuts and seeds - walnuts, almonds, pumpkin seeds, flax seeds, chia seeds, etc.
• Avocado is separate or with any product/plate.
• Useful oils - first spin olive oil, medium length chains (MST or Sometimes TSC oil), coconut oil, avocado oil, etc.
• Cheese - Avoid hard cheeses, processed products.
• Penal oil - high -fat content, also applies to cream.
• Vegetables with low carbohydrate content - pepper, onion, tomato, green vegetables, etc.(Mainly grown above the ground).
• Diversify the diet with chocolate with cocoa content of 70% or more.
• Herbs and spices - all natural: salt, black pepper, basil, coriander, etc.
• Coffee and Tea - Caffeine helps to increase metabolism, increase productivity and improve mood.So don't think that the diet will not allow you to enjoy food.Make sure that the carbohydrate level remains low.You'll have to refuse the sugar to do this.

Foods to be avoided

It is necessary to know not only the products that can be consumed, but also the products that should be prevented during a keto-dilemma.There is no need to say that sugar occupies the first line of this list, but some products may surprise you.Check this list to "get to know the enemy on the face":

• Very sweet food - desserts, cakes, sugar, child cereals, ice cream, chocolate and so on.
• Grain and rice - oats, bread, pasta and rice contain large amounts of carbohydrates.
• Fruits - Banana, Apple, Pineapple, Mango, Pear, etc.A few strawberries 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, oyster and squid.
• Non -natural sauces - many additives and sauce, such as ketchup and barbecue sauce, contain sugar in composition.Always check the carbohydrate content before use.
• Margarine is that the food advantages are not complete.
• Artificial trans fats - increase the chances of health deterioration.

If you are in doubt, find the carbohydrate content in the product on the Internet.Counting applications will also help you.

Simple Menu

The whole week of the diet may seem like this:

Monday

• Breakfast - Eggs and bacon prepared in oil oil with asparagus.
• Lunch - coconut oil, chopped avocado, fried mushrooms, spinach and fried chicken breast for some cedar nuts.
• Dinner, pepper and garlic, fried broccoli and beans, a fried tuna prepared in olive oil with grilled tomatoes decorated with basil.

Tuesday

• Breakfast - Bulletproof Coffee (English. Bullet -proof, butter or gh outdoor coffee).
• Lunch - iced fattening, chopped tomatoes, fried pig bacon and goat cheese chops are served in the leaves of the salad of the iceberg.
• Dinner - Garam Masala to low black chicken (parsley, black pepper, black dish seeds, cloves, cardamoms, etc., such as a mixture of various spices, such as powdered).

Wednesday

• Breakfast is an omelette with mushrooms and pepper fried with hot hubanero sauce, salt and pepper and olive oil.
• Lunch - with bacon, avocado and salad, a large avocado oil and white cheese placed on greenery with walnuts.
• Dinner - Served with pesto pickle with fried pig pyrzola, mayonnaise and onion.

Thursday

• Breakfast - Cinnamon with cinnamon decorated with butter coconut flour pancakes.
• Lunch is a fried cabbage and broccoli salad with eggs, onions, onions, onions and all grain mustard.
• Dinner - Avocados and shrimp prepared in creamy mayonnaise and pepper sauce and wrapped in the omelette.And some lemon juice for flavor.

Friday

• Breakfast is a bacon and cauliflower fried with fried eggs.
• Lunch - cauliflower soup with fried pants (various bacon).
• Dinner is a noodle with turkey, tomato, mushroom and parmesan sauce from Tsukini.

Saturday

• Breakfast cauliflower -based pizza.
• Lunch - salmon salad with tomatoes and cranberries.
• Dinner is a low carbohydrate beef meat with pepper sauce and garlic acute sauce.

Sunday

• Breakfast - bacon and guacamole tartlets.
• Lunch - Caesar Chicken Salad with Parmesan Cheese.
• Dinner Fakhita (a plate of Mexican cuisine, a fried meat wrapped in a tortilla).

A healthy snack with keto-tie:

• Simple Greek yogurt and cottage cheese;
• Dark chocolate (cocoa content -85% or more);
• Hazelnut;
• Seeds;
• Fruits;
• Olive;
• Cheese;
• Fatty meat and fish;
• One or two eggs are screwed;
• Sluggish beef.

Keto-Diet Shopping List

A single diet cannot do without a purchase list.Here is what you need to look at in the store:

Protein:

• Beef, lamb, pork, bacon, beef;
• Chicken and turkey;
• Fat fish and crab meat;
• Omarlar, oyster, comb, shrimp (moderate);
• Eggs, rich omega-3.

Fresh Products:

• Green vegetables - broccoli, spinach, cabbage, salad;
• Other vegetables - asparagus, eggplant, mushrooms, celery, radish, tomatoes and zucchini;
• Avocado, nuts and seeds;
• Strawberry - Blueberries, raspberries, blackberries;
• Spicy herbs.

Dairy products:

• Butter, Ghee, high -fat cream, soft cheese, hard cheese and fat milk.

Other Products:

• Drinks - tea, coffee, sugar, cold coffee, ice ice;
• Broth cubes and broth;
• Bloch - lard ducks, pigs lard, greased oil, etc.
• Cracks;
• Parmesan chips;
• Oil - MST, coconut, olive, avocado oil and hazelnut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Bitter chocolate;
• Sluggish beef.

Introduction of useful additives

Many keto -detectors love, choose it to increase their physical consequences.Their interest goes far beyond the desire to lose weight.Their aim is to improve the whole organism.However, an ketogenic diet can be quite strict, which means you can miss some nutrients.In addition, some additives can help to cope with keto-grpp symptoms (response to limiting carbohydrates of the body).This period usually lasts only a few days and is characterized by the fact that people turn into a keto-dilemma, feel bad, adapt to ketosis.Keto-Gripp nausea can cause serious longing for weakness, irritability and sugar.

Solution

In recent years, an ketogenic diet is gaining popularity.KETO supporters choose fats as fuel instead of removing energy from carbohydrates.As soon as the carbohydrate level decreases considerably, the body enters ketosis.At this stage, it will attract energy from the ketones obtained from fat, not from glycogen obtained from sugars.It is clear that entering ketosis is considered an ideal way to get rid of fat in the body.Some advantages such as help and cognitive functions in Type 2 diabetes treatment are impressive.If you decide to try such a diet, it is recommended that you consult a doctor.Your doctor will be able to check your current health status before notifying if you need to start the diet.