Guide to beginners in the diet these

The diet has become one of the most popular ways to compile a weight loss diet.People around the world go through it in order to lose weight and control it in the future as well as increase productivity in training.All you need, you can find out in this article.

The essence of the diet

A ketogenic diet, often called these, is for your body to use fat as a calorie source for the body.While most of us receive energy from carbohydrates, diet supports are different.They limit sugar consumption, so their body should use fat to survive.The scientific explanation behind this is quite interesting.A favorite fuel source for your body is carbohydrates.Therefore, whenever carbohydrates break down into glucose, your body will use them.But ... When you limit carbohydrate consumption to reduce blood sugar, small molecules called ketones are formed.In order for this to happen, it is also important to monitor the protein level, which can also be divided into glucose.To compensate for the lack of carbohydrates in the body, the liver makes ketones from fat.After creation, these ketones can supply your body, especially the brain, useful energy.A ketogenic diet is a special nutritional method that allows this process to be performed.People who prefer to adhere to a standard ketocyte use fat as fuel daily.It is clear that weight loss due to fat burning is much more effective.Using fat to get energy by changing diet in this case is called "ketosis".

Types of the diet these

Most people who adhere to Ketodit 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.Known types of ketosis 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.
• Target: Carbohydrate growth during exercise
• Cyclic: Includes higher carbohydrate consumption.It can be two days on the weekends about the daily life of a keto-diet.
• With 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 Keto-diet type.This is the most studied type of diet for ketosis, while other variations are best suited for people involved in sports.In any case, the principle remains unchanged, which means that other information is still applies to them.

Who does not have to pass on such a diet

Based on the available data, you should not pass on food if:

• You use medicines 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 need to replace some medicines in order to correspond to the lifestyle of a keto-diet.

Health benefits

In addition to losing weight, these will benefit you.You can not only lose weight, but also in accordance with some research you can very much: from reducing the risk of heart disease to improvement of 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.Losing excess weight, men can get many other health benefits, including increased testosterone levels and lowering the risk of disease mortality.In addition, some scientists suggest that these can help cope with hunger.Completely is fully logical that this can really increase your chances of weight loss.And it can significantly relieve permanent hunger, which also allows you to speed up the weight loss process.

Increasing cognitive performance

According to some studies, these may be the key to improveing mental abilities.Studies show that diet can change life for better for people with cognitive disorders.According to researchers, a ketogenic diet can help fight epilepsy, Alzheimer's disease and Parkinson's disease.It should also be borne in mind that with ketosis, your brain can use these as fuel.These small energy molecules are very effective for the brain.A 2011 clinical summary says that ketones work even better than glucose.Ketons provide a continuous 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 the inability to concentrate.

Tips for drafting a plan these details

Want to know how easy it is to spend these diet?Just keep reading.First, we will consider products that need to be consumed before finding which of them should be avoided.And after it's time to go to the kitchen to try a delicious menu seven days.Don't worry, we have a shopping list for you.In this section, we will tell you about all the necessary ketogenic products.

What can eating

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

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

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Fat fish - trout, mackerel, salmon, tuna, etc.
• Eggs with egg holes are rich in omega-3s.
• Nuts and seeds - nuts, almonds, pumpkin seeds, linen seeds, chia seeds, etc.
• Avocado in particular or together with each product/dish.
• Useful oils - first rotation olive oil, medium -length triglyceride oil (MST or sometimes TSC oil), coconut oil, avocado oil, etc.
• Cheese - strong cheeses, avoid processed 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 grow above the ground).
• Dark chocolate - diversify the chocolate diet, the cocoa content in which it is 70% or more.
• Plants and spices - all natural: salt, pepper, basil, coriander, etc.
• Coffee and tea - caffeine helps increase metabolism, increase productivity and improve mood.So don't think that diet will not allow you to enjoy food.Make sure the carbohydrate level remains low.To do this, you will need to reject sugar.

Food to 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 means that sugar occupies the front row of this list, but some products can surprise you.Check this list in order to "know the enemy in the face":

• An extremely sweet food - sweets, sweets, 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, pineapples, mango, pear, etc.They all contain fructose.Some berries are much better occasionally.
• Beans - although they are rich in protein, they are also rich in carbohydrates.
• Some molluscs are mussels, octopus, goca and squid.
• Salica not -natural - many additives and sauces, such as ketchup and barbecue sauces, have sugar in composition.Always check the carbohydrate content before use.
• Margarine is a complete lack of nutrient advantages.
• Artificial fats trans - increase the chances of deteriorating health.

If you suspect, find the carbohydrate content in the online product.Applications for nutrient count will also help you for this.

Simple daytime menu

This is what the whole week of diet may seem:

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 steak prepared in olive oil with chili pepper and garlic, fried broccoli and beans, grilled tomatoes decorated with basil.

Tuesday

• Breakfast - bulletproof brown (from English. Leadproof, butter coffee or ghosts).
• Lunch - Cutlets with beef yeast, chopped tomatoes, fried bacon and goat cheese, serve on the leaves of the iceberg salad.
• Dinner - low fuel chicken in Garam Masala (a mixture of several spices, such as parsley, black pepper, lobster seeds, cloves, cardamom, etc., chopped into dust).

Wednesday

• Breakfast is an omelet of mushrooms and bell pepper, fried in olive oil, with hot hubanero sauce, salt and black pepper.
• Lunch - Bacon, avocado and sliced cheese salad paved with a large portion of avocado oil and nuts.
• Dinner - pork chips in the pesto marinade, serve with mayonnaise and onions.

Thursday

• Breakfast - Coconut Flour Pancakes with butter decorated.
• Lunch is a fried cabbage salad and broccoli with an egg, onion, onions and whole mustard.
• Dinner - avocados and shrimp prepared in cream mayonnaise and chili sauce and wrapped in omelets.And a little lime juice for zall.

Friday

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

Saturday

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

Sunday

• Breakfast - tartlets from Bacon and Guacamole.
• Lunch - Caesar chicken salad with parmesan cheese.
• Dinner is fakhita (a plate of Mexican cuisine, which is a fried meat wrapped in a cake).

A healthy snack with a keto-diet:

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

Keto-Diet shopping list

No single diet can do without a list of purchases.Here's what to look for in the store:

Protein:

• Beef, lamb, pork, bacon, beef;
• Chicken and turkey;
• Greasy fish and crab meat;
• Omars, sea goca, scaffolding, shrimp (in moderation);
• Eggs, rich omega-3s.

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, berries;
• Spicy herb.

Dairy products:

• Butter, ghee, cream with a high fat content, soft cheese, strong cheese and full fat milk.

Other products:

• Drink - tea, coffee, sugar, cold coffee, ice ice;
• Cuba soup and soup;
• Lodd animal - lard ducks, pork lard, fat of stomped, etc.
• Cracklings;
• Parmesan chips;
• Oil - mst, coconut, olive, oil and nuts;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Slow beef.

Presentation of useful additives

Many lovers of these details choose it in order to increase their physical results.Their interest goes beyond the desire to lose weight.Their goal is to improve the whole organism.However, a ketogenic diet can be quite strict, which means you may lose some nutrient trace elements.Moreover, some additives can help cope with the symptoms of Keto-Gripp (the body's response to carbohydrate restriction).This period usually lasts only a few days and is characterized by the fact that people who turn into a ketchoch feel bad, adapting to ketosis.Keto-Gripp can cause nausea, weakness, irritability and severe sugar.

cONcluSiON

In recent years, a ketogenic diet has gained popularity.Instead of extracting energy from carbohydrates, supporters of these choose fats as fuel.Once the carbohydrate level becomes low enough, the body goes to ketosis.At this stage, it will attract energy from the ketones taken from the fat, not the glycogen taken from the sugars.It is clear that entering ketosis is considered an ideal way to get rid of fat in the body.Some of its advantages, such as assistance 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 if you should start a diet.