Keto's diet has become one of the most popular ways to lose weight.People around the world are moving to it to lose weight and control it in the future, as well as increase productivity in training.All you need is in this article.
The essence of the diet
A ketogenic diet, often called Keto, is the use of your body fat as a calorie source for the body.Although most of it gets energy from carbohydrates, diet supporters are different.They limit the consumption of sugar, so they should use fat to survive.The scientific explanation behind this is quite interesting.The source of fuel for your body is carbohydrates.Therefore, when carbohydrates dissolve glucose, your body will use them.But ... when you limit the use of carbohydrates to reduce blood sugar, small molecules are created called ketones.To make this happen, it is also important to monitor protein levels, which can also be divided into glucose.To create a lack of carbohydrates in the body, the liver creates ketones from fat.After creating, these ketones can supply your body, especially the brain, useful energy.A ketogenic diet is a special nutrition method that can implement this process.People who prefer to protect the standard keto-fight are used daily as fuel.It is clear that weight loss due to fat burning is much more effective.The use of fat to get energy in this case is called "ketosis" by changing the diet.
Types of Keto diet
Most people who protect ketodite choose the standard version.This is usually the easiest way for people on diet, which helps them 24/7 ketosis.
However, there are other options.Popular 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: Increase carbohydrates during exercise
- Cyclic: Includes higher carbohydrate consumption.It can be two days on the weekends, on the daily lives of Keto-diet.
- High -white: Instead of reducing protein consumption, it usually grows 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, and other variability is better suited for people involved in sports.In any case, the principle remains unchanged, which means that the following information is still related to them.
Who should not move on to such a diet
According to existing data, you should not switch to Keto Food if:
- You use medications to treat diabetes and blood pressure;
- Now you are breastfeeding.
Conservation: We do not recommend switching to a ketogenic diet without discussing your decision on an experienced medical worker.Sometimes you need to change some drugs to match the Keto-diet lifestyle.
Health benefits
In addition to losing weight, Keto will benefit you.You can not only lose weight, but also some studies, you can do many things: from reducing the risk of heart disease, before improving the brain.Let's look at the proposed benefits of health ...
Loss weight
Studies have shown that a ketogenic diet can help people effectively lose weight.After losing excess weight, men can get many other benefits of health, including increased testosterone levels and reduce the risk of death from diseases.In addition, some scientists have suggested that Keto can help with hunger.It is quite logical that this can really increase the chance to lose weight.And this can promote intermittent hunger, which also allows you to speed up the process of losing weight.
Increased cognitive performance
According to some studies, Keto can be the key to improving mental abilities.Studies have shown that diet can change life 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.You should also keep in mind that with ketosis, your brain can use ketones as fuel.These small energy molecules are very effective for the brain.One of the clinical reviews of 2011 says that even ketones work better.Ketones provide a constant stream of brain fuel without changing blood sugar.In short, you are less susceptible to carbohydrate failure.This helps to prevent overall cognitive disorders, such as confusion and inability to concentrate.
Councils on Keto Detail on the Plan to Draw a Plan
Do you want to know how easy it is to go to a keto diet?Just keep reading.First, we will discuss the products that need to be consumed before finding out which of them should be avoided.And after that 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 tell you about all the necessary ketogenic products.
What can be eaten
Food should 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, you need to reduce carbohydrate consumption 20 grams per day.This amount will retain low glucose content to ensure fat burning.
Here are some of the best options you can use in your dishes:
- Meat - lamb, beef, chicken, turkey, pork, etc.
- Fat fish - trout, mackerel, salmon, tuna, etc.
- Eggs-which eggs are rich in omega-3.
- Nuts and seeds - walnuts, almonds, pumpkin seeds, flax seeds, chia seeds, etc.
- Avocado-separately or with any product/dish.
- Useful Oils - First Trial Oil, Triglyceride Oil with Medium Length Chains (MST or Sometimes TSC oil), coconut oil, avocado oil, etc.
- Cheese - Heavy cheese, avoid treated products.
- Sentence oil - With high fat content, it also applies to cream.
- Vegetables with low carbohydrates - pepper, onions, tomatoes, green vegetables, etc.(Basically what grows on the ground).
- Dark Chocolate - Diversification of diet with chocolate, cocoa content, 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 don't think that your diet will not allow you to enjoy food.Make sure the carbohydrate level is low.To do this, you will need to give up on sugar.
Food that should be avoided
It is important to know not only the products that can be used, but also the one that should be avoided in the Keto-diet.Obviously, sugar is the first line of this list, but some products may be surprised.Check this list to "know the enemy in the face":
- Terribly sweet food - sweets, cakes, sugar, baby grains, ice cream, chocolate, etc.
- Cereals and rice - oats, bread, pasta and rice contain large amounts of carbohydrates.
- Fruits - bananas, apples, pineapple, mango, pear, etc., they contain fructose.A few berries from time to time are much better.
- Beans - Although they are rich in protein, they are also rich in carbohydrates.
- Some molluscs are bumps, octopus, masters and onions.
- No - natural sauces - many supplements and sauces, such as ketchup and barbecue sauce, have sugar in the composition.Always check the content of carbohydrates before use.
- Margarine is a complete absence of nutrient advantages.
- Artificial Trans Fats - Increase the chance of deteriorating health.
If you suspect, find carbohydrate content on the product on the internet.Nutritional counting applications will also help you.
The Easy Menu of the Day
This can look like a whole week of diet:
Monday
- Breakfast - Eggs and bacon are prepared in fat oil with asparagus.
- Lunch - Chicken breast in fried coconut oil, chopped avocado, fried mushrooms, spinach and some cedar nuts.
- Dinner is a roasted tuna steak prepared in olive oil with chili pepper and garlic, roasted broccoli and beans, bassilla -decorated tomatoes.
Tuesday
- Breakfast - bulletproof coffee (from English. Bulletin, coffee with butter or ghosts).
- Lunch - cow's box spoons, chopped tomatoes, fried bacon and goat cheese, serving in iceberg lettuce.
- Dinner - Low chicken with Garam Masala (a mix of a few spices, for example, parsley, black pepper, tent seeds, cloves, cardamas, etc., chopped powder).
Wednesday
- Breakfast is omelet, mushrooms and bell peppers, fried in olive oil, hot hawanbero sauce, salt and black pepper.
- Lunch - bacon, avocado and salad with feta cheese, which is green with much avocado oil and walnuts.
- Dinner - Roasted pork with marinade with pesto, served with mayonnaise and onions.
Thursday
- Breakfast - Coconut flour pancakes with cinnamon adorned with butter.
- Lunch is a fried cabbage and broccoli salad with eggs, onions, onions and wholehearted.
- Dinner - Avocado and Crepes prepared in cream mayonnaise and chili sauce and wrapped in omelet.And a little lime juice for the zest.
Friday
- Breakfast is a bacon and cauliflower, which is fried with roasted eggs.
- Lunch - Cauliflower with a juicy fried pantostatic (a variety of bacon).
- Dinner from Tsukin is noodles with turkey, tomatoes, mushrooms and Parmesan sauce.
Saturday
- Breakfast is a pizza based on cauliflower.
- Lunch - Salmon salad with tomatoes and cranberries.
- Dinner is a low carbohydrate beef with chili sauce and a heated garlic sauce.
Week
- Breakfast - Tartlets from Bacon and Guakamol.
- Lunch - Caesar's chicken salad with Parmesan cheese.
- Dinner is a fakhita (a Mexican cooking dish that is fried meat that is shredded in the tortilla).
Healthy food with Keto-diet:
- Simple Greek yogurt and curd;
- Dark chocolate (cocoa content - 85% or more);
- Nuts;
- Seeds;
- Berries;
- Olives;
- Cheese;
- Fatty meat and fish;
- One or two eggs screw;
- Sluggish beef.
Keto-Diet's shopping list
No diet can do without a purchase list.Here's what to find in the store:
Protein:
- Beef, lamb, pork, bacon, calf;
- Chicken and turkey;
- Fat fish and crab meat;
- Omars, masters, scalps, shrimp (moderately);
- Eggs, rich omega -3.
New products:
- Green Vegetables - Broccoli, Spinach, Cabbage, Salad;
- Other vegetables - asparagus, eggplant, mushrooms, celery, radishes, tomatoes and zucchini;
- Avocado, nuts and seeds;
- Berries - cranberries, raspberries, blackberries;
- Spicy plants.
Dairy products:
- Butter, herbs, cream with high fat content, soft cheese, hard cheese and fat whole milk.
Other products:
- Drinks - tea, coffee, sugar, cold coffee, ice ice;
- Broth cubes and broth;
- Lard - lard ducks, pork pork, stomped fat, etc.
- Crack;
- Parmesan chips;
- Oil - MST, coconut, olives, avocado oil and hazelnut oils;
- Mayonnaise and mustard;
- Acute sauce and vinegar;
- Dark chocolate;
- Sluggish beef.
Introducing useful supplements
Many Keto details are chosen to increase her physical consequences.Their interest is 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 you can miss trace elements of nutrients.In addition, some supplements can help to resolve the symptoms of keto-grips (body response to carbohydrate limitation).This period usually lasts only a few days and is characterized by the fact that people head to keto-diet, feel bad, adapt to ketosis.Keto-Gripp can lead to nausea, weakness, irritation and a strong longing for sugar.
Conclusion
In recent years, a ketogenic diet has been gaining popularity.Instead of removing energy from carbohydrates, keto supporters choose fats as fuel.As soon as the carbohydrate level is quite low, the body moves to ketosis.At this point, it produces energy from fat from ketones and not from sugar glycogen.It is clear that ketosis entry is seen as 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 your doctor.Your doctor will be able to check your current health status until you have to say, you should start a diet.