The Ketogenic Diet - A Beginner's Guide to Keto Diet

  

What is the Keto Diet?

Keto diet (ketogenic diet) This is a low carb diet with a high percentage of fat.  

Diet, in which the body produces ketones in the liver and uses them as energy.

Initially, the most familiar and accessible source of energy for our body is glucose. 

When you eat the maximum amount of carbohydrates, our body processes them into glucose, which raises blood sugar and for its stability and distribution of glucose to the body's cells, the pancreas produces insulin.

Glucose is the simplest molecule in our body that is converted and used as energy, so it will be selected from any source of energy.

Insulin is produced by moving throughout the body to process glucose in the blood.

Glucose is used as an energy source, so you don't need fat and so it accumulates. 

In general, in a normal, high carbohydrate diet, the body will use glucose as the main form of energy. 

By reducing carbohydrate intake, the body is induced to a condition called ketosis.

Ketosis is a natural condition of our body, starting with a low content of glucose in the diet. 

In addition, the body produces ketones, which break down fatty acids to provide us with enough energy, brain cells and organs.

The main goal and ultimate goal of the keto diet is to turn us into a state of ketosis.

Our bodies are incredibly adaptive - as soon as they lack glucose, they easily switch to ketosis and start using fats as their main source of fat.

Optimal levels of ketones and blood sugar levels give us many benefits: general improvement in health and reduction in the percentage of subcutaneous fats, increased mental concentration, energy levels and vitality.

The keto-diet suggests a high fat content, moderate protein content and very low carbohydrate content.

The nutrient content should be about 70% fat, 20% - 25% protein, and 5% - 10% carbohydrate.

The benefits of the Keto diet

There are many benefits to a keto diet: losing weight and increasing energy levels improve various medical health indicators. Below you will find a list of the main benefits of a ketogenic diet.

Weight loss

The ketogenic diet turns your body to use fat as the main source of energy, so with a lack of calories, your body is more likely to pick up and burn your fat levels. First of all, this is due to the constant level of blood sugar and, consequently, the lack of insulin excretion.

Studies show that the long-term keto diet is more effective for weight loss than any of its counterparts.

Sugar control

As written above, due to the almost complete absence of carbohydrates in the diet, you always maintain blood sugar levels exactly and do not cause significant insulin excretion. These kits also make the best remedy for preventing and treating diabetes.

Mental meditation

High intake of fatty acids in the blood and absence of blood sugar jumps is an excellent method to increase concentration and concentration for a long time. Many people notice a significant improvement in mental activity after two to three weeks on a keto diet.

Increase energy and appetite control

Fat is a good source of energy that makes us feel fresh and energetic all day long. Also, high-fat foods are very satisfying, and if you Want to lose weight, stick to the required level of calories and control your appetite will be easier.

Lower cholesterol and pressure

A ketogenic diet is an effective method of lowering "bad" cholesterol, and by reducing weight, which usually occurs on a keto diet, blood pressure is normalized.

Insulin resistance

Insulin resistance Violation of the metabolism of insulin in the blood. In particular, the pancreas begins to produce more insulin for the distribution of glucose in the cells than is necessary for a healthy person.

A typical reason for the occurrence of such a disease is a diet with a high content of carbohydrates and, consequently, a constant jump in blood sugar levels.

Acne treatment

Anyone who has switched to a ketogenic diet will always notice an improvement in their skin condition. Studies suggest that acne is often caused by a deficiency of glucose metabolism and an increase in its diet. Also, in about 100% of cases, a reduction in the consumption of dairy products (especially lactose) has a positive effect on the condition of the epidermis.

The Keto flu and how to avoid it.

Keto flu is not a virus, the one that has gone away decides to have a ketogenic iron. There is an immediate response to carbohydrate restriction.

The most common features of cat-flu are sugar, dizziness, irritability, dampness in the head and poor concentration, abdominal pain, nausea, cramps, pain in the abdomen and cravings for insomnia.

To avoid this, follow these simple rules:

1. Drink more water (with a pinch of unrefined salt)

Hydration is important, especially when you are on a ketogenic diet. If you don’t drink amazing water, you can easily dehydrate and experience additives.

2. Sodium, potassium and magnesium with your dietary supplement.

For adequate potassium values, add to your rest such as avocados and panda greens. Add a little crude salt to each shoulder and water to replenish sodium levels.

Magnesium is another important mineral that can significantly ease your transition to ketosis. Although you do not lose magnesium, while limiting carbohydrates, it is important to help you prevent and eliminate cramps, improve sleep quality and increase insulin sensitivity. Simply add pumpkin seeds, almonds, and spinach to your diet.

3. Eat more fat.

To help your body adapt, eat more fat. Fat provides Acetyl-CoA liver cells, which they can use to make ketones.

4. In the morning, exercise with a little intensity.

When you wake up, fill the bottle with water and a pinch of salt, and let go. A walk is a pace where you can breathe a little. It is convenient to walk for about an hour.

As you continue walking, you should feel better and better and more and more awake. This is a form of low-intensity exercise that will help increase fat burning, and you will not have to suffer from keto flu.

5. Remove cravings through meditation.

When you start a ketogenic diet, you can have normal drops and more pictures. Those are the facts because the level of your decisions is lower than usual.

For a review of the level of problems and improved assistance in the overall dryer, it is best to pay daily attention.

Retros, 15 minutes, just sit in peace, take Saturn and get out of Saturn Saturn on Earth and deeply.

Concentrate observation should not stop, when the message is prayed, but should be focused on Saturday. This is how you train your mind.

6. Good sleep is the key to success.

The level of sleep is second to none. Complete sleep is especially important in ketogenic diets. Not this, but increasing the level of circumstance, which is a complex discovery for Keto-flu and adaptation. Get a short 7-9 hours of sleep every night, and if you think of the days between you, get 30 minutes of sleep or meditation.

For sleepy answers at night, turn off all lights (including phone) 30 minutes before you list. This will help you translate your human work model into slip mode.

How to know When are you in ketosis?

There are some key signs of ketosis by which you can determine that your body is in this state. These signs allow you to assess the level of ketones and reduce the risk of keto acidosis.

The following features are indications of ketosis:

- Bad or "fruity" breath, metallic taste in the mouth

- Strong urine odor

- Poor appetite.

- Euphoric feeling, excess energy

- Increased thirst

Getting into Ketosis. Easy steps

Entering the state of ketosis is quite simple, but at first glance, it may seem complicated and confusing. Here is what you need to do in order of importance:

1. Limit your carbohydrates

Most people focus only on dried carbohydrates. If you need surveys, finish them. Get down to 20 grams of pure carbohydrates and 35 grams of carbohydrates a day.

2. Limit protein intake

Ideal for weight review - thin hair mass between 0.6 g and 0.8 g protein per pound.

3. Stop worrying about fat

During the ketogenic diet, fat is the main source of energy - so make sure you feed your body enough. Being on a keto diet, you do not lose weight because of hunger.

4. Drink water

Try to drink about 1 gallon (3.8 litters) of water per day. It helps not only to regulate many vital body functions but also to control hunger levels.

5. Stop snacking

Weight loss tends to improve when you have fewer insulin splashes during the day. Unnecessary snacks can stop or slow down weight loss.

6. Start fasting

This can be a great tool for raising ketones throughout the day.

7. Add exercise

It is known that exercise is improving. If you want to make the most of your ketogenic diet, consider adding 20-30 minutes of exercise per day. Even a short walk can help regulate weight loss and blood sugar levels.

Note: Always be vigilant and make sure that you check the composition of the product on the labels. You will often find hidden carbohydrates in foods that seem useful during keto.

How to save on the keto diet?

Many keto products can be a little more expensive than cereal products, but at the same time, keto diets are cheaper than most people think.

Look for great deals. You can always find coupons for good food or the right food for the Keto Diet. In general, you can save a considerable amount if you check the store fur offers in the neighborhood.

Buy in bulk and cook in advance. If you’re one of those people who doesn’t like spending time in cooking, this is the best for you. Buying wholesale products (from manufacturers, distributors or wholesalers) will help significantly reduce your costs. In addition, you can prepare food in advance. So, you will save both time and money.

Cook yourself! Despite the fact that it is very convenient to buy and cook from semi-finished products, it always increases the cost of products. Buy uncut vegetables, intact meat, mayonnaise, and gas station. Just try making it yourself at home.

Interesting fact

The keto diet and LCHF are becoming increasingly popular - not least because many stars follow these diet methods such as Kim Kardashian, Matthew McConaughey and Rihanna, and tabloids voluntarily choose the subject. 

But one would hope that a study like this would help the method gain popularity among medical professionals. 

The authors of the work refer to a published analysis, the authors of which - 26 doctors and scientists - list the facts that, in their opinion, are not familiar enough to doctors to practice:

- Restricted to carbohydrates - the most effective way to lower blood sugar levels.

- Restricting carbohydrates to health benefits without weight loss.

- Consumption of both fats and saturated fats is not related to the risk of cardiovascular disease.

- Limiting carbohydrate intake is the most effective way to reduce triglyceride levels and increase high-density lipo protein levels (excluding starvation). 

Shopping list

Cereals and legumes

Quinoa - It doesn’t contain gluten and cooks in 5 minutes, so it’s a must when you need to prepare a quick curry or quinoa pie for lunch or dinner. 

Red lentils are the best base for quick humus. Green and black lentils germinate and are stored in the freezer - they make delicious pancakes and salads.

Oatmeal is not only useful for cereals. You can grind them into flour and make cookies and granola. 

With buckwheat with beans, they cook a delicious Russian Majadera dish, and with adzuki bean curry with peanut butter.

Pasta

Spelling (contains less gluten than wheat flour, and is not subject to intensive industrial processing).

Oils and refills

Olive oil - for salads and frying. Coconut (liquid) butter - for baking (by the way, it gives the dough the required density and texture). Tahini (sesame paste) - for sandwiches, desserts, salad dressings and pasta.

Almond oil

A good thickener for soups, fruit puree for the child, any desserts. Attention, life hacking: if you urgently need almond milk for dough, just whisk 1 tsp. almond oil and 6 fl. oz. water in a blender.

Hazelnut oil

Adds the taste of "Nutella" to the desserts, but without sugar.

6 Peanut butter

It goes well with dough for Asian sauces, soups (peanuts, for example) and biscuits.

Apple sauce

Replaces eggs in baking and, by the way, a portion of liquid butter in dishes can also be replaced by apple sauce.

Canned tomatoes

Strengthen the taste of any dish with indispensable for tomatoes and pizza.

Natural sweeteners

100% Maple Syrup - Unlike date syrup, it does not give the dishes a clear taste and does not change their color. At the same time, it is important to understand that it is still sugar and use it carefully.

Flour

The favourite for baking is spelled flour, it has a minimum of gluten, so it is easier for the stomach to digest it, plus it is tasty and undergoes minimal industrial processing. 

Tapioca flour is actually starch, good as a thickener for dough. Almond flour is ideal for cookies, crumbs, and pies. 

Chickpea flour and red lentil flour is also a thickener for pancakes, omelette’s, stuffed peppers.

Soy-milk

BEST replaces milk in coffee and baking.

Vanilla extract

It gives a wonderful taste to cakes, desserts, ice cream. It is important to buy an extract with natural vanilla, and not an artificial flavoring.

Apple cider vinegar

Together with baking soda, it perfectly loosens the dough for muffins and pies.

Soy sauce and tamari (gluten free soy sauce)

For vegetable dishes, it goes well with peanut butter and rice.

Coconut oil (solid)

Unlike liquid, it does not give the dishes a coconut flavor, so you can safely use it in any recipe with butter.

Curry paste

Add the spicy willow to the vegetable stew and curry.

Nutritional yeast

They improve the taste of cheeses, curry, risotto, vegetable dishes, and savory pies and crumbs.

IN FREEZER

Nuts (yes, they keep quality in the freezer longer!)

Cashews - the basis of various cheeses, pies, ice cream. Blanched nuts for cheesecake. Plain nuts, walnuts and pecans are for salads.

Sprouts of cereals and legumes

It is convenient to germinate a lot at once (you can do it once every 2 weeks), and store the rest in the fridge, add to salads.

Ready muffins and curry

The same thing - it is convenient to do a little extra and store the stock in the freezer so that you can always have a light pastry in hand and keep it for lunch.

Products on the Keto diet

White cabbage

Broccoli

Cauliflower

Brussels sprouts

Chinese cabbage (salad)

Green lettuce leaves

Celery Stalks

Onion

Green beans

Zucchini

Cucumbers

Tomatoes (very few)

Greenery

Mushrooms

Meat

Bird

Fish

Seafood

Offal

Eggs

Cheese

Cottage cheese

Butter

Vegetable oils  

Prohibited Products on Keto Diet

Sugar

Candy, chocolate, ice cream

Desserts, pastries, cookies, waffles, etc.

Preserves, jams

Dried fruits

Cereals

Bread

Pasta

Fruits

Powdered drinks

Crab sticks and meat (imitation)

Soda

Sweet dairy products

Starch

Potatoes, beets and other starchy vegetables

Beer

Products on fructose and sorbitol

Milk

Juices

The nuts

Bran

Legumes

Sunflower seeds

Honey

Top Main Products for Keto Lifestyle

So, as you already understand, the main food in the ketogenic diet is fat, which should be 75% of the diet. 

These are, of course, the most beneficial vegetable oils (olive, coconut), nuts, fatty fish, cheese and dairy products.

Protein diet should be about 20%. They need to take from different types of meat, eggs, mushrooms. 

It is important that meat products should not be processed (sausages and sausages contain sugar). With protein you need to remember about fiber as it is very important for good metabolism. Any green vegetables as well as tomatoes are allowed on the Keto diet.

Carbohydrates should not be more than 5% in the diet, and they should definitely be "useful" and light. .

These are, first of all, berries and fruits with low sugar content. By the way, about sugar: it (as well as any flour and, alas, pasta) must be left together. The same applies to any alcohol and sugary drinks.

Note: despite the lack of restrictions on calories, stay within your daily allowance. If you eat 4000 kcal daily, even the most effective diet will not bring results.

Before choosing such a diet for you, be sure to consult your nutritionist: Keto rations and any other low-carb diet are dangerous for anyone suffering from metabolic disorders.

Meat

Since the keto diet is a low carb diet, meat is the most welcome "guest" in this nutritional system. Eat beef, veal, rabbit and even small amounts of pork: all of these foods contain a lot of protein and animal fats, which are considered the basis of your diet.

Fish

Fish, like meat, fits perfectly into a carbohydrate-free diet. The "favorites" of the Keto diet are fatty salmon, salmon, tuna and herring. This fish is incredibly healthy, as it contains a lot of vitamins and minerals.

Chicken

We all know that recipes with lean chicken form the basis of any diet for the purpose of weight loss. So, with the Keto diet: Chicken is an indispensable product that contains a lot of protein and does not contain carbohydrates. Also, it is always easy and pleasant to cook.

Zucchini

Zucchini is a very low-calorie product (about 17 kcal per 100 g), and it is therefore recommended to add it to any diet. It is rich in vitamins A and C, carotene and potassium. A low-carb diet inevitably leads to digestive problems, but zucchini helps speed up metabolism and normalize metabolism.

Avocado

A low carb, high fat diet is simply unimaginable without avocado. This product is full of healthy fats, vitamins and minerals, without which both a healthy diet and diet would be inadequate.

Shrimps

This seafood is rich in iodine and other beneficial trace elements, as well as vitamins A, D, E. Shrimp are great for diet and keto for nutrition – especially since they contain valuable protein and beneficial omega 3 acids.

Eggs

Eggs are the most balanced source of protein and healthy fats. Be sure to include them in your diet, observing the keto diet, since this product not only fits well into the low-carb concept of the diet but also contains a lot of healthy micro elements and vitamins.

Nuts and seeds

What nuts and seeds are best for keto vegetarian diet?

Although all seeds and nuts are good for health, some of them are most suitable for keto or very low-carb lifestyle. The following are the best ones that you can include in your diet on a regular basis.

Least of all pure carbohydrates (per 28 g serving)

- Flaxseed: 0.8 g

- Pecan: 1.2 g

- Hemp seeds: 1.3 g

- Brazil nuts: 1.4 g

- Macadamia: 1.5 g

- Chia seeds 1.7 g

- Walnuts: 2 g

- Hazelnuts: 2 g

- Almond: 2.6 g

The greatest amount of fiber (per serving in 28 g)

- Chia Seeds: 10.6 g (2.7 g soluble)

- Flaxseed: 3.6 g (1.9 g soluble) per 14 g

- Almond: 3.5 g (0.35 g soluble)

- Sesame seeds: 3.3 g (0.8 g soluble)

- Pistachios: 2.9 g (0.7 g soluble)

- Hazelnuts: 2.7 g (1.1 g soluble)

- Pecan: 2.7 g (0.5 g soluble)

The best ratio of omega-6 to omega-3 fats

- Chia Seeds: 1: 3

- Flaxseed: 1: 4

- Hemp seeds: 2.5: 1

The Most Useful Nuts

Peanuts

Folic acid, Protein

- Nervous system

- The cardiovascular system

Almond

P, Zn, Cu, Fe, Ca, Mg

- Relieves headache

- Digestion

Cashew

A, B1, B2, Fe, Ca, P

- The immune system

- Toothache

- The cardiovascular system

Hazelnut

Folic acid, Protein, E, Fe, B

- Brain activity

- Diabetes

- The cardiovascular system

Pistachio

Folic acid, Zn, E

- Removes cholesterol

- Relives fatigue

Walnut

Cellulose, Fe, Co

- Brain activity

- The cardiovascular system

Pine nut

B, E, C, M, Zn, Co

- Against insomnia, fatigue, neurosis

- Treatment of seizures

 

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Ketogenic Diet Meal Plan - How to Lose 20 Pounds of Fat in 21 Days