Beginning guide on the Keto diet

The keto diet has become one of the most popular ways to fill in a weight loss diet.People all over the world pass to it to lose weight and control it in the future, as well as increasing productivity in training.Everything you need, you can discover 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 their body must use fat to survive.The scientific explanation standing behind this is quite interesting.A favorite source of fuel for your body are carbohydrates.Therefore, every time carbohydrates break in glucose, your body will use them.But ... when the consumption of carbohydrates to reduce blood sugar limits, small molecules call ketone calls.In order for this to happen, it is also important to monitor the level of protein, which can also divide to glucose.To compensate the lack of carbohydrates in the body, the liver produces fat from fat.After creation, these ketones can provide your body, in particular the brain, a useful energy.A ketogenic diet is a special nutritional method that allows you to perform this process.People who prefer to adhere to a stroke kerto standard use fat as fuel every day.It is clear that losing weight due to fat combustion is much more effective.The use of fat to obtain energy by modifying the diet in this case is called "ketosis".

Types of keto diet

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

However, there are other options.The famous types of ketose diet include:

• Standard: high fat content, low carbohydrate content and moderate protein content.This option is usually made up of 75% of fats, 20% of proteins and carbohydrates at 5%.
• Targeted: increased carbohydrates during exercises
• Cyclic: includes a higher carbohydrate consumption.They can be two days on the weekends in relation to the daily life of a diet with the keto.
• High -Bianco: instead of reducing protein intake, it usually increased to about 35%.The total ratio is: 35% of proteins, 60% of fat and carbohydrates at 5%.

This article is based on the standard type of diet.This is the most designed type of diet for ketosis, while other variants are more suitable for the people involved in sport.In any case, the principle remains unchanged, which means that subsequent information still apply to them.

Who should not move on to this diet

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

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

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

Health benefits

In addition to weight loss, Keto will benefit you.Not only can you lose weight, but also in agreement with some research you can a lot: from the reduction of the risk of heart disease to improving the brain.Let's take a look at some of the benefits for the health proposed ...

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 the reduction of the risk of mortality from diseases.In addition, some scientists suggest that Keto can help to face hunger.It is completely logical that this can really increase your possibilities of weight loss.And it can significantly facilitate intermittent hunger, which also allows you to speed up the weight loss process.

Increase in cognitive performance

According to some studies, Keto could be the key to improving mental skills.Studies show that diet can change life for the 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 kept in mind that with ketosis, your brain can use ketones as fuel.These small energy molecules are very effective for the brain.A clinical review of 2011 states that the ketones work even better than glucose.Keton provide a constant flow of fuel for the brain without changing blood sugar.In short, you are less susceptible to carbohydrate failures.This helps to avoid common cognitive disorders, such as confusion and inability to concentrate.

Tips to process a Keto Deta plan

Do you want to know how easy it is to go to the cheto diet?Continue reading.First, we will consider the products that must be consumed before finding out which of them should be avoided.And after 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 talk to you about all the necessary ketogenic products.

What can be eaten

The 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, it is necessary to reduce the consumption of carbohydrates to 20 grams per day.This amount will maintain a low glucose content in order to guarantee the combustion of fats.

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

• Meat - lamb, beef, chicken, turkey, pig, etc.
• Fat fish - trout, mackerel, salmon, tuna, etc.
• Egg eggs are rich in omega-3.
• Walnuts and seeds - walnuts, almonds, pumpkin seeds, flax seeds, chia seeds, etc.
• Avocado-separators or together with any product/dish.
• Useful oils - Olive oil of the first spin, triglycerides oil with medium length chains (MST oil or sometimes TSC), coconut oil, avocado oil, etc.
• Cheese: hard cheeses, avoid transformed products.
• Criminal oil - with a high fat content, it also applies to the cream.
• Vegetables with a low carbohydrate content: pepper, onions, tomatoes, green vegetables, etc.(Mainly those that are grown from the ground).
• Dark chocolate: diversifies the diet with chocolate, the cocoa content in which it is 70% or more.
• Herbs and spices - All natural: salt, pepper, basil, coriander, etc.
• Caffa 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 the food.Make sure the carbohydrate level remains low.To do this, you will have to refuse sugar.

Food 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 keto diet.Needless to say, Sugar occupies the first line of this list, but some products may surprise you.Check this list to "know the enemy in the face":

• A terribly sweet food - sweets, cakes, sugar, cereals for children, ice cream, chocolate, etc.
• Wheat and rice - oats, bread, pasta and rice contain a large amount of carbohydrates.
• Fruits - bananas, apples, pineapple, mango, pear, etc.Everything that contain fructose.Some berries are much better from time to time.
• FAGIOLI - Although they are rich in protein, they are also rich in carbohydrates.
• Some molluscs are mussels, octopus, oysters and squid.
• 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 nutritional advantages.
• Artificial Trans facts - Increase the possibilities of deterioration of health.

If you doubt, find the content of the carbohydrates on the product on the Internet.Applications for the counting of nutrients will also help you in this.

Simple day menu

Here's how the entire week of the diet could be:

Monday

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

Tuesday

• Breakfast - Coffee -proof coffee (from the English. Aprovello projectile, coffee with butter or ghoul).
• Lunch - Beef fat cutlets, chopped tomato, fried bacon and goat cheese, are served in the leaves of the iceberg salad.
• Dinner - Chicken in low carbohydrate in Garam Masala (a mixture of different spices, such as parsley, black pepper, cumin seeds, cloves, cardamom, etc., powder cut).

Wednesday

• Breakfast is an omelette with mushrooms and bell pepper, fried in olive oil, with hot hubanero sauce, salt and black pepper.
• Lunch - bacon, avocado and salad with feta cheese arranged on vegetation with a large portion of avocado and walnut oil.
• Dinner - The pork rib fruits in the marinade with pesto are served with mayonnaise and onions.

Thursday

• Breakfast - Coconut flour pancake with cinnamon decorated with butter.
• Lunch is a salad of fried cabbage and broccoli with egg, onions, onions and integral mustard.
• Dinner - Avocado and shrimp prepared in cream and chilli sauce and wrapped in omelette.And a little lime juice for joy.

Friday

• Breakfast is a bacon and a fried cauliflower with fried eggs.
• Lunch - cauliflower soup with fried pantosphere (a variety of bacon).
• Dinner is a tsukini noodles with turkey, tomatoes, mushrooms and a Parmesan sauce.

Saturday

• Breakfast is a cauliflow -based pizza.
• Lunch - Salmon salad with tomatoes and blueberries.
• Dinner is a low carbohydrate meat with pepper sauce and acute garlic sauce.

Sunday

• Breakfast - Tartlet from Bacon and Guacamole.
• Lunch - Caesar chicken salad with Parmesan.
• The dinner is Fakhita (a Mexican cooking dish, which is fried meat wrapped in a tortilla).

A healthy snack with a quiet diet:

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

Keto-snat commercial list

Not a single diet can do without a list of purchases.Here's what to search in the shop:

Protein:

• Beef, lamb, pork, bacon, calfskin;
• Chicken and turkey;
• Fat fish and crab meat;
• Omars, oysters, scallops, prawns (with moderation);
• Eggs, rich omega-3.

Fresh products:

• Green vegetables - broccoli, spinach, cabbage, salad;
• Other vegetables: asparagus, aubergines, mushrooms, celery, radishes, tomatoes and courgettes;
• Avocado, walnuts and seeds;
• Berries - Blueberries, raspberries, more;
• Spicy herbs.

Lactiero -Caseari products:

• Butter, clarified butter, cream with a high fat content, soft cheese, hard cheese and fatty milk.

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice with ice;
• Broth and broth cubes;
• The animal of the lard - Ducks, pork lard, trampled fat, etc.
• Crackling;
• Parmesan chips;
• Oil - MST, coconut, olive, avocado oil and walnut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Slow meat.

Introduction of useful additives

Many Keto Deta lovers choose it to increase their physical results.Their interest goes well beyond the desire to lose weight.Their goal is to improve the whole organism.However, a ketogenic diet can be severe enough, which means that you can lose some trace elements of nutrients.In addition, some additives can help to cope with the symptoms of the Keto-Gripp (the body's response to limited carbohydrates).This period usually lasts only a few days and is characterized by the fact that the people who turn to a keto diet feel bad, adapt to ketosis.The Keto-Gripp can cause nausea, weakness, irritability and severe lump of sugar.

Conclusion

In recent years, a ketogenic diet has gained popularity.Instead of extracting energy from carbohydrates, Keto supporters choose fat as fuel.As soon as the level of carbohydrates becomes quite low, the body goes into ketosis.At this stage, it will draw energy from the ketones obtained from fat and not by the glycogen obtained from sugars.It is clear that entering ketosis is considered as an ideal way to get rid of fat in the body.Some of its advantages, such as help in 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.The doctor will be able to check your current health status before noting if you should start a diet.