Guide for Beginners in Keto Diet

Keto diet turned into one of the most popular ways to compile a diet to lose weight.People in the world open to him to lose weight and manage it in the future and increase productivity in training.All you need, you will find this article.

The essence of the diet

A cetogenic diet called Keto is often used to use fat as a calorie source for body.Although most of our carbohydrates take energy, the supporters of the diet are different.They limit sugar consumption, so the body should use fat to live.The scientific explanation behind this is very interesting.The preferred fuel source for your body is carbohydrates.Therefore, when carbohydrates are divorced until glucose, your body will use them.But ... When you limit the consumption of carbohydrates to reduce blood sugar, small molecules called Ketones are formed.It is also important to follow the level of protein, but it can be broken up to glucose.Corrects ketones from the liver fat to the lack of carbohydrates in the body.After creation, these ketons can provide your body, especially your brain, useful energy.A cetogenic diet is a special nutritional method of nutritionally allow this process to carry out.People who prefer to follow a standard keto stroke use oil like fuel every day.It is clear that it is more effective to lose weight due to fat burning.In this case, the use of oil is called "Ketoz" to gain energy by changing the diet.

Types of Keto Diet

Most people who follow the ketodite choose a standard version.This is the easiest way of people sitting in a diet that helps to be in a 24/7 ketosis.

But there are other options.The popular types of Ketose diet include:

• Standard: high fat content, low carbohydrate content and medium protein content.This option usually consists of 75% fat, 20% protein and 5% carbohydrates.
• Purpose: Carbohydrates increased during exercises
• Cyclical: Includes higher carbohydrate consumption.A keto-diet can be two days of the weekends about the daily life.
• High - instead of reducing protein admission, usually increased by about 35%.Total ratio: 35% protein, 60% fat and 5% carbohydrate.

This article is based on the standard type of keto-diet.This is the most learned type of diet for ketosis, other changes are better adapted for people who are engaged in sports.In any case, the principle remains unchanged, that is, the next information still applies to them.

Who should not go into such a diet

Based on the available information, if you should not pass to keto dinner:

• You use drugs to treat diabetes and blood pressure;
• Now you are breastfeeding.

Security: We do not advise you to pass a cetogenic diet without discussing your decision with a qualified medical employee.Sometimes you need to replace some medications in accordance with the lifestyle of a keto-diet.

Health benefits

In addition to weight loss, Keto will benefit you.You can't only lose weight, as well as in accordance with some research: to reduce the risk of heart disease to improve the brain.Let's look at some of the suggested health benefits ...

Losing weight loss

Studies show that a cetogenic diet can help people be effective.Many other health benefits include, including weight loss, reducing the risk of disease by increasing the levels of disease by increasing the levels of testosterone.In addition, some scientists offer Keto to cope with hunger.It is completely logical that this can really increase your chance to lose weight.And it can significantly facilitate intermediate hunger, which allows you to accelerate the process of weight loss.

Increased cognitive performance

According to some research, Keto can be key to increasing mental abilities.Research shows that diet can change life for better for people with cognitive disorders.According to researchers, a cetogenic diet can help in the fight against epilepsy, Alzheimer's disease and Parkinson's disease.You can also use your brain with ketosis as fuel from ketones.These small energy molecules are very effective for the brain.A clinical review of 2011 means that ketones work better than glucose.Ketones provide a permanent fuel flow for the brain without changing blood sugar.In short, you are less sensitive to carbohydrate failure.It helps prevent common cognitive disorders such as confusion and concentrate.

Assembly compilation of Keto Deta Plan

Want to know how easy it is to get to KETO diet?Continue reading only.First, we will consider the products that should be consumed before you can to prevent.And it's time to go to the kitchen to try the delicious seven menu.Don't worry, you have a shopping list for you.In this part, we will inform you about all the ketogenic products you need.

What can be eaten

The food should be low sugar.The ketosis process can restart only when your body understands the amount of carbohydrates is limited.You must reduce the carbohydrate consumption to 20 grams per day to observe a standardized cetogenic diet.This amount will protect low glucose content to ensure fat burning.

There are several best choices that can be used in your meals:

• Meat - lamb, beef, chicken, turkey, pork, etc.
• Oily fish - trout, makeup, salmon, tuna, etc.
• Egg-whole egg is rich in Omega-3.
• Hazelnuts and seeds - walnuts, almonds, pumpkin seeds, canvas seeds, xia seeds, etc.
• Avocado - Also or combined with any product / dish.
• Useful oils - the first spin, triglyceroid oil medium or sometimes TSC oil), coconut oil, avocado oil, etc.
• Cheese - Strict cheeses, avoid processed products.
• Punishment oil - with a high fat content, which also applies to the crimea.
• Vegetables with low carbohydrate content - pepper, onion, tomatoes, green vegetables, etc.(Mostly above ground).
• Dark chocolate - diversify the diet with chocolate with a cocoa context, 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 don't think the diet will not allow you to enjoy food.Make sure the carbohydrate level is low.You need to give up sugar to do this.

Food should be avoided

Not only are the products that can be consumed, but also to avoid a keto-diet.This word is not going to say that he holds the first line of the word, but some products may surprise you.Check this list for "Know the enemy on the face":

• A very sweet food - sweets, cakes, sugar, children's grains, ice cream, chocolate, etc.
• Grains and rice - oats, bread, pasta and rice are a large amount of carbohydrates.
• Fruits - bananas, apples, pineapples, mango, pears, etc.All this has fructose.Several berries are 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 calamas.
• Non-unprofitable sauces - There are many additions and sauces like ketchup and barbecue sauce.Always check your carbohydrate content before use.
• Margarine is the complete lack of nutrients.
• Artificial trans fats - increase the chances of deteriorating health.

If there is any doubt, find the content of the carbohydrates in the product on the Internet.Applications to count foods will also help you in this work.

Simple menu in the day

May seem like a whole week of the diet:

Monday

• Breakfast - Eggs and bacon made in fat oil with Kushkonmaz.
• Lunch - jevized oil, chopped avocados, fried mushrooms, spinach and some cedar nuts fried in chicken breasts.
• Dinner, Chilean peppers and garlic, fried broccoli and beans are a fried tuna steak with a grill tomato decorated with basil.

Tuesday

• Breakfast - bulleting coffee (from English. Coffee with the bullet, butter or dreams).
• Lunch - beef, chopped tomatoes, fried bacon and goat cheese, iceberg salad leaves.
• Dinner - a low-in chicken for black masala (parsley, black pepper, caraway seeds, cloves, cardamom, etc. a mixture of several spices such as).

Wednesday

• Breakfast is an omelet with fungus and bell peppers, hot Hubanero sauce, fried with olive oil with salt and black pepper.
• Lunch - Donokado and Feta Cheese, Feta Cheese, Feta Cheese, was put in greenery with a large part of Avocado oil and walnuts.
• Dinner - Pesto is given along with the fried pork chops, mayonnaise and onions in Marina.

Thursday

• Breakfast - Pancake of cinnons of cinnamon decorated with butter.
• Lunch is a salad of cabbage and broccoli with an egg, onion, onion and whole mustard.
• Dinner - Avocados and shrimp, creamy mayonnaise and chili sauce and omelet were wrapped.And a little lime juice for zest.

Friday

• Breakfast is a pig and cauliflower of fried with fried eggs.
• Lunch - Rose cabbage soup with fried pantosta (different pigs).
• Dinner, Tsukini's a noodle with a Turkey, tomatoes, mushrooms and parmesan sauce.

Saturday

• Pizza based on the cabbage cafes of breakfast.
• Lunch - salad of sales with tomatoes and cornel.
• Dinner is low carbohydrate beef with chilean sauce and a sharp sauce of garlic.

On Sunday

• Breakfast - Tartets from pig and Guacamole.
• Lunch - Caesar Chicken Salad, which is parmesan cheese.
• Dinner Fakhita (a Mexican cuisine with a fried meat wrapped in tortilla).

A healthy snack with a keto-diet:

• Simple Greek Yogurt and Cutting;
• Dark chocolate (cocoa content - 85% or more);
• Nuts;
• Seeds;
• Berries;
• Olives;
• Cheese;
• Oiled meat and fish;
• One or two eggs screwed;
• Slow beef.

KETO-DIET SHOTPING LIST

No diet cannot do without a list of purchases.That's what to look for in the store:

Protein:

• Beef, lamb, pork, pork, calf;
• Chicken and turkey;
• Oily fish and crab fragrances;
• Omar, oyster, spoon, shrimp (mildly);
• Eggs, rich Omega-3.

Fresh Products:

• Green vegetables - Broccoli, spinach, cabbage, salad;
• Other vegetables - asparagus, eggplant, mushrooms, celery, radios, tomatoes and pumpkin;
• Avocados, nuts and seeds;
• Berries - blue raspberry, raspberry, blackberry;
• Spicy herbs.

Dairy products:

• Butter, ghe, high fat content, soft cheese, tough cheese and fat milk from the milk.

Other products:

• Drinks - tea, coffee, sugar, cold coffee, ice ice;
• Broth cubes and broth;
• Lard animal - Lard ducks, pork, collapsed oil, etc.
• Cracklings;
• Parmesan chips;
• Oil - MST, coconut, olives, avocado oil and walnut oils;
• Mayonnaise and mustard;
• Acute sauce and vinegar;
• Dark chocolate;
• Slow beef.

The application of useful additions

Many Keto Deta fans choose to increase their physical consequences.They go beyond their interest to lose weight.The goals are to improve the entire body.Nevertheless, a cetogenic diet can be quite tough, ie you can miss some nutritious trace elements.In addition, some additions can help you to cope with the symptoms of KETO-Gripp (restricting the body's carbohydrates).This period usually lasts a few days and is characterized by people in a keto-diet, and it is characterized by the bad, ketosis.Keto-gripp, can cause severe desire for vulneration, weakness, irritation and sugar.

Opinion

In recent years, a cetogenic diet is gaining popularity.Instead of removing energy from carbohydrates, Keto supporters choose oils such as fuel.When the level of carbohydrates is quite low, the body enters cantose.At this stage, it will take energy from oil ketons and is not from the glycogen from the sugar.The entry into the ketosis is considered an ideal way to get rid of fat in the body.Some of the advantages of help in the treatment of type 2 diabetes and help improving 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 you start your diet.