Keto Diet Beginner's Guide

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

The nature of diet

The ketogenic diet, commonly known as ketone, is intended to make your body use fat as a source of human calories.Although most of us get energy from carbohydrates, diet proponents are different.They limit sugar consumption, so their bodies must use fat to survive.The scientific explanation behind this is very interesting.Your body’s preferred fuel source is carbohydrates.So whenever carbohydrates break down into glucose, your body uses them.But...when you limit carbohydrates to reduce blood sugar, tiny molecules called ketones form.To achieve this, it is also important to monitor protein levels, which can also be classified into glucose.To compensate for the lack of carbohydrates in the body, the liver produces ketones from fat.Once created, these ketones can serve your body, especially the brain, useful energy.The ketogenic diet is a special nutritional method that allows this process to be performed.People who like to follow the standard ketostroke use fat as fuel every day.Obviously, losing weight is more effective due to burning fat.In this case, using fat to obtain energy by changing your diet is called "ketopathy."

Types of keto diet

Most people who follow keto mines choose the standard version.This is usually the easiest way for people sitting in their diet that can help them with ketosis 24/7.

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

• Standard: High fat content, low carbohydrate content and medium protein content.This option usually includes 75% fat, 20% protein, and 5% carbohydrates.
• Goal: Increase carbohydrates during exercise
• Cycle: Includes higher carbohydrate consumption.A weekend related to Keto Diet's daily life can be two days.
• High White: Instead of reducing protein intake, it usually increases 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 keto diet, and other changes are more suitable for those involved in exercise.In any case, the principle remains the same, which means the next information still applies to them.

Who shouldn't use this diet instead

Based on the available data, you should not switch to keto foods if the following method is as follows.

• You use medication to treat diabetes and blood pressure;
• You are breastfeeding now.

Protection: We do not recommend that you switch to a ketogenic diet without discussing your decision with a qualified medical staff.Sometimes you have to change some medications to correspond to the lifestyle of keto diet.

Health Benefits

In addition to losing weight, Keto will benefit you.Not only can you lose weight, but you can do a lot of research based on some research: from reducing the risk of heart disease to improving the brain.Let's look at some of the proposed health benefits...

lose weight

Research shows that a ketogenic diet can help people lose weight effectively.After overloading weight, men can gain many other health benefits, including increasing testosterone levels and reducing the risk of disease death.Additionally, some scientists believe Keto can help cope with hunger.It's completely logical that this can totally increase your chances of weight loss.It can significantly promote intermittent hunger, which also allows you to speed up the weight loss process.

Improved cognitive performance

According to some research, Keto may be the key to improving psychological abilities.Studies have shown that diet can change the lives of people with cognitive impairment.According to the researchers, a ketogenic diet can help fight 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 in the brain.A clinical review of 2011 stated that ketones are better than glucose.Ketones provide the brain with a constant flow of fuel without changing blood sugar.In short, you are not prone to carbohydrate failure.This helps avoid common cognitive impairments such as confusion and inability to concentrate.

The Council for Developing the Keto Deta Plan

Want to know how easy it is to switch to a keto diet?Just keep reading.First, we will consider which products we need to avoid.After going to the kitchen to try the delicious seven-day menu.Don't worry, we have a shopping list for you.In this section, we will tell you all the necessary ketogenic products.

What can be eaten

The food must be low in sugar.You can only begin the process of ketosis when your body understands the amount of carbohydrates in limited quantities.To observe a standard ketogenic diet, you must reduce your carb consumption to 20 grams per day.This amount will keep the glucose content low to ensure fat burning.

Here are some of the best options you can use in your dish:

• 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.
• Separate or separate or together with any product/dish.
• Useful Oils - The first spin olive oil, triglyceride oil, with medium length chains (MST or sometimes TSC oil), coconut oil, avocado oil, and more.
• Cheese - Hard cheese, avoid processing products.
• Penalty - High in fat and also suitable for cream.
• Vegetables with low carbohydrate content - peppers, onions, tomatoes, green vegetables, etc. (mainly vegetables that grow above the ground).
• Dark Chocolate - Diet with chocolate, 70% or more of cocoa.
• Herbs and spices - are all natural: salt, pepper, basil, coriander, etc.
• Coffee and Tea - Caffeine helps improve metabolism, improve productivity and improve mood.So don't think that diet doesn't allow you to enjoy food.Make sure carbohydrate levels remain low.To do this, you need to reject sugar.

Foods that should be avoided

It is necessary not only to understand the products that can be consumed, but also the products that should be avoided during Keto-Diet.Needless to say, sugar takes up the first line of this list, but there are some products that might surprise you.Check this list to "Know Facial Enemies":

• A very sweet food - candy, cakes, sugar, children's cereals, ice cream, chocolate, etc.
• Cereals and rice - Oats, bread, pasta and rice contain a lot of carbohydrates.
• Fruits - bananas, apples, pineapples, mangos, pears, etc.They contain fructose.Some berries are much better every now and then.
• Beans - Although they are rich in protein, they are also rich in carbohydrates.
• Some molluscs are mussels, octopus, oysters and squid.
• Non-natural seasonings - Many additives and seasonings, such as tomato sauce and barbecue sauce, have sugar.Always check the carbohydrate content before use.
• Margarine has no nutritional advantages at all.
• Artificial trans fat - Increases the chances of worsening health.

If you doubt, find the amount of carbohydrates on the internet.The application of calculation nutrition will also help you.

Simple daytime menu

This is what the whole diet looks like:

on Monday

• Breakfast - Eggs and bacon prepared with asparagus in fatty oil.
• Lunch - Fried chicken breasts with coconut oil, chopped avocado, fried mushrooms, spinach and some cedar nuts.
• Dinner is roasted tomatoes with olive oil and garlic, fried broccoli and beans, and basil.

Tuesday

• Breakfast - Bulletproof Coffee (from English. Bulletproof, plus butter or ghoul).
• Lunch - Serve beef fattening, chopped tomatoes, fried bacon and goat cheese in the leaves of iceberg salad.
• Dinner - Low Carb Chicken to Garam Masala (a mixture of several spices such as parsley, black pepper, coriander seeds, cloves, cardamom, etc., cut into powder).

Wednesday

• Breakfast is an omelette, mushrooms and pepper, deep-fried in olive oil, containing hot hubanero sauce, salt and black pepper.
• Lunch - Bacon, avocado and salad and feta cheese spread over greenery topped with most of the avocado oil and walnuts.
• Dinner - Marinated pork chop with pesto sauce, served with mayonnaise and onion.

Thursday

• Breakfast - Pancakes with coconut flour and cinnamon garnished with butter.
• Lunch is a salad of fried vegetables and broccoli with eggs, onions, onions and whole sauce.
• Dinner - Avocado and shrimp made with cream mayonnaise and chili sauce and wrapped in fried eggs.And a little lime juice.

Friday

• Breakfast is bacon and cauliflower, fried in fried eggs.
• Lunch - Cauliflower soup with deep fried pantostta (various bacon).
• Dinner is Tsukini's noodles with turkey, tomatoes, mushrooms and parma sauce.

Saturday

• Breakfast is a pizza based on cauliflower.
• Lunch - Salmon salad, tomatoes and cranberries.
• Dinner was low-carb beef with chili sauce and garlic acute sauce.

Sunday

• Breakfast - Tate with bacon and avocado sauce.
• Lunch - Caesar Chicken Salad and Parmesan cheese.
• Dinner is Fakhita (Mexican cuisine, fried meat wrapped in tortillas).

Healthy snacks with keto diet:

• Simple Greek yogurt and cheese;
• Dark chocolate (cocoa content -85% or more);
• nut;
• seed;
• berry;
• Olives
• cheese;
• fat and fish;
• One or two eggs are screwed;
• Slow beef.

Keto-Diet Shopping List

There is no purchase list, no diet to do.Here's what you're looking for in the store:

protein:

• beef, lamb, pork, bacon, veal;
• chicken and Türkiye;
• fat fish and crab meat;
• Omars, oysters, scallops, shrimp (moderate);
• Eggs, rich omega-3.

Fresh products:

• Green Vegetables - Broccoli, Spinach, Cabbage, Salad;
• Other vegetables - asparagus, eggplant, mushrooms, celery, carrots, tomatoes and zucchini;
• avocado, nuts and seeds;
• Berries - blueberries, raspberries, blackberries;
• Spicy herbs.

Dairy products:

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

Other products:

• Beverages - tea, coffee, sugar, cold coffee, ice and ice;
• broth and broth;
• Animals of lard - pigs and ducks, pork lard, fat fats, etc.
• crack;
• Palma fries;
• Oil - MST, coconut, olive, avocado oil and nut oil;
• mayonnaise and mustard;
• Acute sauce and vinegar;
• dark chocolate;
• Slow beef.

Introduce useful additives

Many Keto Deta enthusiasts choose it to increase their physical outcomes.Their interests go far beyond the desire to lose weight.Their goal is to improve the entire organism.However, a ketogenic diet can be very strict, which means you may miss some nutrients.Additionally, certain additives can help cope with the symptoms of keto-melted nipple (the body's response to limiting carbohydrates).This period usually lasts only a few days, and is characterized by people turning to keto diets, feeling sad, and being adapted to ketosis.Keto-Gripp can cause nausea, weakness, irritability and severe sugar cravings.

in conclusion

In recent years, ketogenic diets have become increasingly popular.Instead of extracting energy from carbohydrates, Keto supporters chose fat as fuel.Once the carbohydrate levels become very low, the body enters ketosis.At this stage, he will get energy from fat from the energy he gets from fat, rather than from the glycogen obtained from sugar.Apparently, entering ketosis is considered an ideal way to get rid of body fat.Some of its advantages, such as helping to treat type 2 diabetes and improving cognitive function, are impressive.If you decide to try this diet, it is recommended to consult a doctor.Your doctor will be able to check your current health status before suggesting whether you should start a diet.