Guide for Beginners on Keto Diet

Keto diet has become one of the most popular ways to compile a diet for weight loss.People around the world switch to it in order to lose weight and control him in the future, as well as increase productivity in training.Всё, что вам необходимо, вы сможете узнать в этой статье.

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 receives energy from carbohydrates, the supporters of the diet are different.They limit sugar consumption, so their body must use fat to survive.The scientific explanation standing behind this is quite interesting.A preferred fuel source for your body is carbohydrates.Therefore, whenever carbohydrates break down to glucose, your body will use them.But ... when you limit the consumption of carbohydrates to reduce blood sugar, tiny molecules called ketones are formed.In order for this to happen, it is also important to monitor the level of protein, which can also split up to glucose.To make up for a lack of carbohydrates in the body, the liver makes ketones from fat.After the creation, these ketones can supply your body, especially the brain, useful energy.A ketogenic diet is a special method of nutrition, which allows this process to be carried out.People who prefer to adhere to a standard Keto-stroke use fat as a 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”.

Types of Keto diet

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

However, there are other options.The popular types of ketose 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.
• Targeted: increased carbohydrates during exercises
• Cyclic: includes higher carbohydrate consumption.It can be two days on weekends in relation to the everyday life of a keto-diet.
• High -white: instead of reducing protein intake, it is usually increased to about 35%.The total ratio 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 for people involved in sports.In any case, the principle remains unchanged, which means that the next information still applies to them.

Who should not switch to such a diet

Based on the available data, you should not switch 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 switch to a ketogenic diet, without discussing your decision with a qualified medical worker.Sometimes you have to replace some drugs in order to correspond to the lifestyle of a keto-diet.

Health benefits

In addition to weight loss, Keto will benefit you.You can not only lose weight, but also in accordance with some research you 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 get a lot of other health benefits, including increasing testosterone levels and reducing the risk of mortality from diseases.In addition, some scientists suggest that Keto can help cope with hunger.It is completely logical that this can really increase your chances of weight loss.And it can significantly facilitate intermittent starvation, which also allows you to accelerate the process of losing weight.

Increased cognitive performance

According to some studies, Keto may be the key to improving mental abilities.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 borne in mind that with ketosis, your brain can use ketones as fuel.These small energy molecules are very effective for the brain.One clinical review of 2011 states that ketones work even better than glucose.Ketons 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.

Councils on drawing up a Keto Deta Plan

Want to know how easy it is to switch to Keto diet?Just continue to read.Firstly, we will consider the products that need to be consumed before you find out which of them should be avoided.And after it is time to go to the kitchen to try a delicious seven -day menu.Do not worry, we have a shopping list for you.In this section, we will tell you about all the necessary ketogenic products.

What can be eaten

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

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

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Fat fish - trout, mackerel, salmon, tuna, etc.
• Eggs-whole eggs are rich in omega-3.
• Nuts and seeds - walnuts, almonds, pumpkin seeds, flax seeds, chia seeds, etc.
• Avocado-separately or together with any product/dish.
• Useful oils - olive oil of 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.
• Penal oil - with a high fat content, it also applies to cream.
• Vegetables with a low carbohydrate content - pepper, onions, tomatoes, green vegetables, etc. (mainly those that are grown above the ground).
• Dark chocolate - diversify the diet with chocolate, the content of cocoa in which is 70% or more.
• Herbs and spices - all natural: salt, pepper, basil, coriander, etc.
• Coffee and tea - caffeine helps to increase metabolism, increase productivity and improve mood.So do not think that the diet will not allow you to enjoy food.Make sure that 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 those products that can be consumed, but also those that should be avoided during a keto-diet.It goes without saying that sugar occupies the first line of this list, but some products may surprise you.Check this list in order to “know the enemy in the face”:

• A terribly sweet food - sweets, cakes, sugar, children's cereals, 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. All they contain fructose.A few 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, octopuses, 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 nutrient advantages.
• Artificial trans fats - increase the chances of deterioration of health.

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

Daytime simple menu

This is what the whole week of the diet may look like:

Monday

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

Tuesday

• Breakfast - bulletproof coffee (from the English. Bulletproof, coffee with butter or ghouls).
• Lunch - cutlets of beef fattening, chopped tomato, fried bacon and goat cheese, is served in the leaves of salad of the iceberg.
• Dinner - low -carb chicken to Garam Masala (a mixture of several spices, such as parsley, black pepper, caraway seeds, cloves, cardamom, etc., chopped into powder).

Wednesday

• Breakfast is an omelet 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 laid out on greenery with a large portion of avocado oil and walnuts.
• Dinner - fried pork chops in the marinade with pesto, are served with mayonnaise and onions.

Thursday

• Breakfast - pancakes of coconut flour with cinnamon decorated with butter.
• Lunch is a salad of fried cabbage and broccoli with an egg, onions, onions and whole -grain mustard.
• Dinner - avocados and shrimp prepared in cream mayonnaise and chili sauce and wrapped in omelet.And a little lime juice for zest.

Friday

• Breakfast is a bacon and cauliflower fried with fried eggs.
• Lunch - cauliflower soup with fried pantostta (a variety of bacon).
• Dinner is a noodles from Tsukini with a turkey, tomatoes, mushrooms and a parmesan sauce.

Saturday

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

Sunday

• Breakfast - tartlets from bacon and guacamole.
• Lunch - Caesar chicken salad with parmesan cheese.
• Dinner is Fakhita (a dish of Mexican cuisine, which is a 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);
• Nuts;
• Seeds;
• Berries;
• Olive;
• Cheese;
• Fatty meat and fish;
• One or two eggs are screwed;
• Sluggish beef.

Keto-diet shopping list

Not a single diet can do without a list of purchases.Here's what to 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, eggplant, mushrooms, celery, radishes, tomatoes and zucchini;
• Avocados, nuts and seeds;
• Berries - blueberries, raspberries, blackberries;
• Spicy herbs.

Dairy products:

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

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice with ice;
• Broth cubes and broth;
• The animal of lard - lard ducks, pork lard, stomped fat, etc.
• Cracklings;
• Parmesan chips;
• Oil - MST, coconut, olive, avocado oil and nut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Sluggish beef.

Introduction of useful additives

Many Keto Deta lovers choose it in order to increase their physical results.Their interest goes far beyond the desire to lose weight.Their goal is to improve the whole organism.Nevertheless, a ketogenic diet can be quite strict, which means that you can miss some nutrient trace elements.In addition, some additives can help cope with the symptoms of Keto-Gripp (the response of the body to limiting carbohydrates).This period usually lasts only a few days and is characterized by the fact that people turning to a keto-diet, feel bad, adapting to ketosis.Keto-Gripp can cause nausea, weakness, irritability and severe craving for sugar.

Conclusion

In recent years, a ketogenic diet has been gaining 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 goes into ketosis.At this stage, he will draw energy from ketones obtained from fat, and not from 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.Your doctor will be able to check your current health status before advising whether you should start a diet.