Guide to beginners in the keto diet

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

The essence of the diet

A ketogenic diet, usually called ceto, is to make your body use fat as a source of calories for the body.While most of us receive carbohydrate energy, dietary supporters are different.They limit sugar consumption so that your body should use fat to survive.The scientific explanation is behind this is quite interesting.A favorite fuel source for your body is carbohydrates.Therefore, whenever carbohydrates break to glucose, your body will use them.But ... when you limit carbohydrate consumption to reduce blood sugar, small molecules called ketones are formed.For this to happen, it is also important to monitor protein level, which can also divide glucose.To compensate for the lack of carbohydrates in the body, the liver makes ketones with fat.After creation, these ketones can provide your body, especially the brain, useful energy.A ketogenic diet is a special method of nutrition that allows this process to be performed.People who prefer to adhere to a standard ceto use use fat as a fuel every day.Of course losing weight due to fat burning is much more effective.The use of fat to get energy by altering the diet in this case is called "ketosis".

Keto Diet Types

Most people who adhere to Cetodite choose a standard version.Generally, this is the easiest way for people sitting on a diet that helps them to be in 24/7 ketosis.

However, there are other options.The popular types of cetote 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.
• Directed: Increased carbohydrates during exercises
• Cyclic: Includes higher carbohydrate consumption.It may take two days on weekends in relation to the daily life of a diet.
• High -White: Instead of reducing protein intake, it is usually increased to about 35%.The total proportion is: 35% protein, 60% fat and 5% carbohydrates.

This article is based on the pattern type of diet.This is the most studied type of diet for ketosis, while other variations are best suited for people involved in the sport.In any case, the principle remains unchanged, which means that the next information still applies to them.

Who should not change to this diet

Based on the available data, you should not change to ceto foods if:

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

Conservation: We do not advise you to move to a ketogenic diet without discussing your decision with a qualified medical worker.Sometimes you need to replace some medications to correspond to the lifestyle of a diet ceto.

Health benefits

In addition to weight loss, Keto will benefit him.You may not only lose weight, but also according to some research, you may much: from the risk of heart disease risk to brain improvement.Let's look at some of the health benefits proposed ...

Weight loss

Studies show that a ketogenic diet can help people lose weight effectively.Having lost overweight, men can get many other health benefits, including increasing testosterone levels and reducing 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 your chances of weight loss.And it can significantly facilitate intermittent hunger, which also allows to accelerate the weight loss process.

Increased cognitive performance

According to some studies, Keto may be the key to improving mental skills.Studies show that diet can change life for better for people with cognitive disorders.According to the researchers, a ketogenic diet can help in the fight against epilepsy, Alzheimer's disease and Parkinson's disease.It should also be remembered that with ketosis your brain can use ketones as fuel.These small energy molecules are very effective for the brain.A 2011 clinical review states that ketones work even better than glucose.Ketons provide a constant flow of fuel to 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.

Advice on the elaboration of a keto plan deta

Want to know how easy it is to change to the keto diet?Just keep reading.Firstly, we will consider the products that need to be consumed before finding out which one should be avoided.And after the time comes 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 about all the necessary ketogenic products.

What can be eaten

The food should be low with 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 value will maintain low glucose content to ensure fat burning.

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

• Meat - Lamb, meat, chicken, turkey, pork, etc.
• Fat Fish - Trout, mackerel, salmon, tuna, etc.
• The egg eggs are rich in omega-3.
• Nuts and seeds - nuts, almonds, pumpkin seeds, linen seeds, chia seeds, etc.
• Avocado separatedly or together with any product/dish.
• Useful Oils - First Giro Oil, Triglyceride Oil with Medium Length Chains (MST or sometimes TSC Oil), Coconut Oil, Avocado Oil, etc.
• Cheese - Hard cheeses, avoid processed products.
• Penal Oil - High fat, also applies to cream.
• Low carbohydrate vegetables - pepper, onion, tomato, green vegetables, etc.(especially those that are cultivated above the ground).
• Dark Chocolate - Diversify the chocolate diet, the contents of the cocoa 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 do not 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 refuse sugar.

Food that should be avoided

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

• A terribly sweet food - sweets, cakes, sugar, children's cereals, ice cream, chocolate, etc.
• Grains and Rice - Oats, bread, pasta and rice contain a large amount of carbohydrates.
• Fruits - bananas, apples, pineapple, mango, pear, etc.Everything that contains 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, oysters, oysters and squid.
• NOT NATURAL SAIES - Many additives and sauces, such as ketchup and barbecue sauce, have sugar in the composition.Always check carbohydrate content before use.
• Margarine is a complete absence of nutrient advantages.
• Artificial trans fats - increases the chances of health deterioration.

If you doubt, find the content of carbohydrates on the product on the internet.Nutrient count requests will also help you with this.

Simple menu of the day

This is how the whole week of the diet may seem:

Monday

• Breakfast - Eggs and bacon prepared in asparagus fat oil.
• Lunch - Chicken breast in coconut oil, chopped avocados, fried mushrooms, spinach and some cedar walnuts.
• Dinner is a fried tuna steak prepared in olive oil with pepper and garlic, fried broccoli and beans, barbecues decorated with basil.

Tuesday

• Breakfast - Bulletproof coffee (from English. Propro -proof of bullets, coffee with butter or ghouls).
• Lunch - Meat hitch cutting, chopped tomatoes, fried bacon and goat cheese, is served in the leaves of the iceberg salad.
• Dinner - Low Chicken -Carb for Garam Masala (a mixture of various spices, such as parsley, black pepper, cumin seeds, cloves, cardamom etc., chopped powder).

Wednesday

• Breakfast is an omelet with mushrooms and peppers, fried in olive oil, with hot hubanero sauce, salt and black pepper.
• Lunch - Bacon, avocado and salad with feta cheese deposited in the vegetation with a large portion of avocado oil and nuts.
• Dinner - Fried pork chops with pesto are served with mayonnaise and onion.

Thursday

• Breakfast - Coconut flour pancakes with cinnamon decorated with butter.
• Lunch is a fried cabbage salad and broccoli with egg, onion, onion and whole mustard.
• Dinner - Avocados and shrimp prepared in mayonnaise cream and pepper sauce and wrapped in omelet.And a little lemon juice for shavings.

Friday

• Breakfast is a bacon and kale -fried fried eggs.
• Lunch - Cabbage soup -flor with fried pantotta (a variety of bacon).
• Dinner is a tsukini pasta with turkey, tomatoes, mushrooms and Parmesan sauce.

Saturday

• Breakfast is a kale -based pizza.
• Lunch - Salmon salad with tomatoes and cranberries.
• Dinner is a low carbohydrate meat with pepper sauce and sharp garlic sauce.

Sunday

• Breakfast - Bacon and Guacamole Tartas.
• Lunch - Caesar chicken salad with Parmesan cheese.
• Dinner is Fakhita (a mexican kitchen plate, which is a fried meat wrapped in a tortilla).

A healthy snack with a diet ceto:

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

CETO-DIET PURCHASE LIST

No diet can do without a shopping list.Here is what to look for in the store:

Protein:

• Meat, lamb, pork, bacon, veal;
• Chicken and Peru;
• Fat fish and crab meat;
• Omar, oysters, vieiras, shrimp (in moderation);
• Eggs, omega-3 rich.

Fresh products:

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

Dairy products:

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

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice with ice;
• Broth and broth cubes;
• The lard animal - lard, pork lard, pissed fat, etc.
• Curachaments;
• 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 Keto lovers detail them choose to increase their physical results.Their interest goes far beyond the desire to lose weight.Its goal is to improve the whole body.However, a ketogenic diet can be quite strict, which means you may lose some nutrient tracking elements.In addition, some additives can help deal with the symptoms of ceto-gipp (the body response to limit carbohydrates).This period usually lasts only a few days and is characterized by the fact that people turn to a dietary ceto, feeling bad, adapting to ketosis.Keto-Gripp can cause nausea, weakness, irritability and severe sugar desire.

Conclusion

In recent years, a ketogenic diet has been gaining popularity.Instead of extracting energy from carbohydrates, ceto supporters choose fats such as fuel.As soon as the carbohydrate level becomes quite low, the body goes into ketosis.At this stage, it will extract energy from the ketones obtained from fat, not from glycogen obtained from sugars.Of course, entering ketosis is considered an ideal way to get rid of fat in the body.Some of its advantages, such as help in treating type 2 diabetes and improving 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 if you should start a diet.