A complete guide to keto diet for weight loss for beginners

Keto diets are becoming increasingly popular in the circles of people that will monitor the health and well-being. The term "keto Genesis" describes the creation of a body of specialized organic substances — ketones, which act as a source of energy (except fatty acids), if the carbohydrate intake is reduced.

what is keto diet

Thus, the ketogenic diet initially include high intake of proteins and fats and very low carbs. As a result, the body must use fat and ketone bodies for energy rather than glucose from carbohydrates.

The keto diet is becoming a major destination for enthusiasts of health and fitness, thanks to the many clinical studies that confirm its therapeutic properties. Under these benefits usually means improved mental function, more stable energy levels, more rapid weight loss and increased stress.

Although you already know that the keto diet is a meal plan low in carbohydrates, but have lots of things to learn how to follow this system of power and without disruption to achieve results. In this guide we will discuss the physiology and benefits of this diet, the different types / options of meal plans, and how to create their own menu (along with a sample chart of the meal).

What is keto diet plan?

Keto diet regime with low carbohydrate meal that includes moderate consumption of protein and plenty of healthy fats. Reducing the consumption of carbohydrates helps the body to move to a state that promotes the breakdown of fat (both from your food and with your body) for the production of ketone bodies and entering the state known as "nutritional ketosis."

But what is ketosis? Ketosis is a natural metabolic process if your physical body uses fats for biological requirements in energy production during a shortage of nutrients (mostly carbohydrates).

In compliance with keto diet your brain, like other organs, depends on ketones as a source of energy. Ketones start to be produced in the body, once you have reached a state of dietary ketosis.

What is my keto diet plan?

The typical plan of the diet looks like this (no matter how long it lasts): 10% of the total number of daily calories come from healthy carbohydrates, such as leafy greens, vegetables without starch or a small amount of legumes and vegetables with high fiber content; from 20% to 30% of the calories come from protein, such as meat and some plants; and from 60% to 70% of calories come from healthy fats such as Flaxseed oil, fish oil, avocado, nuts/seeds.

This is the approximate ratio of proteins,fats and carbohydrates is a General guideline for the whole supply for the day. The perfect balance of micronutrients for you may need to be slightly modified depending on your physical activity and personal goals.

To calculate your energy needs in chum salmon diet, use a basic calculator calorie needs per day, then proportionally distribute your calories using the ratio of macronutrients. Remember that proteins and carbohydrates contain four calories per gram; fats contain nine calories per gram.

The basics and rules of the ketogenic diet

plan keto diet

Keto diet is more like a replacement of some source of calories other that you consume, not to a full review of power. The biggest difference is the rejection of processed foods, carbohydrates and foods with a high sugar content, which is much easier than it seems when you learn how to replace foods that are high in sugar content on foods that are high in protein and fats.

The transition to such a diet means that you will eat a lot of meat, dairy products and vegetables. You will consume very little fruits, if you eat them, and no herbs.

The role of protein in keto diet

People who go on keto diet, support the idea of eating protein and satiating food. Along with a large percentage of fat, you will need to control the intake of protein. It is very important to understand how protein works in the keto diet and how to get optimal results.

As you virtually remove carbohydrates from your diet, some people think that they need to increase protein intake. It is not, and in fact, too much protein can actually "knock" you out of ketosis. A common mistake is that people consider keto diet as a diet with a high content of protein and fat. This is wrong, as is a diet high in fat, moderate in protein and limited carbohydrates.

Products that cannot have on a diet

To increase the probability of success in weight loss, you need to remove from the diet as much as possible junk food. This is important in order to prevent a temporary weakness.

The list of prohibited products:

Grains and foods with starch

  • Flour, pizza, pasta, bread, cookies, cereals, crackers, corn, oats, potatoes, rice and pastries.

Anything with sugar

  • Any refined sugar, sweets, desserts, fruit juices, chocolate milk, pastries, soda, etc.

Reduce the amount of omega-6 fatty acids

  • A typical diet has a ratio of omega-6 to omega-3 20: 1. In this diet it should be no more than 4: 1.
  • Stay away from factory fish and pork because of their high content of omega-6.
  • Avoid oils such as soybean, canola, peanut, sesame, sunflower, corn and grape.

Most fruits

  • It is recommended to avoid most fruit, but if you decide to treat yourself with fruits, you can eat berries in small amounts.
  • Stay away from dried fruit

Legumes

  • Do not eat any beans, peas or lentils because of the high carbohydrate content in them.

Processed foods

  • Avoid packaged foods containing TRANS-fats, preservatives, added sugar and any other stuff that you can't even pronounce.

Alcohol

  • Avoid beer, sweet alcoholic beverages and wine.

Artificial sweeteners

  • Sweeteners that contain aspartame, can cause excessive food cravings or other problems.

Foods low in fat and low in carbohydrates

  • Most of these products either contain carbohydrates, or contain large amounts of artificial ingredients.
the beginning of a keto diet

Things that you need to pay attention before starting a diet

As with any lifestyle change, you need to "log in" in right thinking and plan your" journey". If you do not plan your goals when losing weight, the chances of success will plummet. You don't want to be an ordinary man who "says" that he'll change, you want to be the person who actually does it.

Here are 6 tips that you need to perform before you go into the keto diet:

  1. In your best interests to visit a professional (doctor and/or nutritionist) before starting this diet to a) test blood to make sure that you don't have any major diseases, and b) make sure that you have enough knowledge in order to enable you to begin to eat properly and not just throw products that are considered harmful, and there is very little.
  2. Get rid of all products that are not included in the keto diet. Explore your fridge, pantry, cupboards and either give or throw away all foods that are not keto-friendly.
  3. Learn how to read food labels. Find out "who are" macronutrients and how to count them. You must learn the basics before starting a keto diet.
  4. Gradually reduce the consumption of sugar and carbohydrates. Your transition into ketosis will be much smoother if you gradually reduce the intake of carbs, not jump off the bat. The probability to deal with the "keto-flu" will decrease and you will become more comfortable in the initial stages of your transition to full keto mode.
  5. Drink plenty so your body gradually used to it.
  6. Learn how to measure the levels of ketones. It would be in your best interest to study the levels of ketosis in the diet, so you know how to fix any future problems.

Weight loss

Low-calorie ketogenic diet stimulates your body to use fat for fuel, and clinical data support the effectiveness of this weight. In addition, the ketogenic diet can help suppress appetite and reduce food cravings because ketones increase signals of satiety to your brain.

Increase energy

When keto diet your body uses fats and ketones as fuel instead of glucose, providing the body and brain a constant energy needed to sustain physical characteristics.

Plan options keto diet

It is generally recommended to use the standard keto diet during the initial transition to the low-carb lifestyle and in a state of ketosis. Once your body has become "adapted to fats as an energy supplier", you can experiment a bit and choose what kind of keto diet to stick to in the long term.

Standard

Standard plan keto diet is best suited for people who are just starting low-carb mode and want to quickly adapt to ketosis. This plan is also suitable for those who want to improve their health and physical endurance.

Purposeful

If you notice that strict compliance with the standard keto diet makes you sluggish and unable to train fully for the whole week, then this is the perfect way to integrate a periodic carbohydrate loading using targeted keto diet. To do this, consume around 30-50 grams of carbohydrates with moderate protein and fat as pre-workout (up to five times a week).

Cyclic

Cyclic meal plan of the ketogenic diet is a progressive type of ketogenic diet that involves intermittent "re" carbohydrate loading on certain days of the week. For example, you can refill 300 grams of carbohydrate integrated in your diet (these days you should reduce the intake of fats). It allows your body to replenish muscle glycogen and may be the best option for very active people and those who practiced very much.

pitanja keto diet

The best selection of foods for keto diet

Below is a complete list of allowed foods for the best choices for fats meal plans:

Sources of protein

  • Eggs
  • Salmon
  • Tuna
  • Herring
  • Trout
  • Steak
  • Ground beef
  • Turkey
  • Sardines
  • The lamb
  • Pork
  • Buffalo meat
  • Chicken
  • Protein powder (whey, casein, etc.)

Vegetables

  • Asparagus
  • The bean sprouts
  • Broccoli
  • Brussels sprouts
  • Cabbage (Bok Choy, green, red)
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Green or string beans
  • Artichoke
  • Kimchi
  • Leafy greens (arugula, dandelion, spinach, chard, radicchio, watercress)
  • Lettuce
  • Mushrooms
  • Okra
  • Onions (green, brown, red, shallots)
  • Peppers (jalapeno, sweet, chili)
  • Radishes
  • Sauerkraut
  • Algae
  • Sprouts
  • Sugar peas, snow peas
  • Tomatoes
  • Turnips
  • Water chestnuts

Oils and fats

  • Avocado
  • Sunflower oil
  • Avocado oil
  • Coconut oil
  • The oil from grape seed
  • Olive oil
  • Sesame oil
  • Flaxseed oil
  • Raw nuts/seeds
  • Peanut butter
  • Coconut milk
  • Olives

Drinks

  • Coffee / espresso
  • Unsweetened tea, decaffeinated coffee (green, mint, chamomile, hibiscus, etc.)
  • Mineral water (distilled or sparkling)
  • Water

Spices, herbs and seasonings

  • Cocoa (powder)
  • Bone broth
  • Flavored extracts (almond, vanilla, etc.)
  • Garlic
  • Ginger
  • Herbs fresh or dried (dill, Basil, onion, cilantro, mint, oregano, rosemary, sage, thyme, etc.)
  • Hell
  • Mustard
  • Lemon
  • Salsa (unsweetened)
  • Soy sauce
  • Spices fresh or dried (chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)
  • Vinegar

A sample meal plan for a ketogenic diet

To obtain success on a keto diet, you need to remember that the meals you prepare, should be low in carbohydrates and high in fat. Need ideas? Read on!

Next will be presented a sample meal plan for keto diet, having studied which you will be able to understand that you can eat tasty and correctly.

Breakfast:

  • Omelette of 2 eggs with cheese, onions and peppers
  • Cream cheese pancakes (without flour!)
  • Smoked salmon, eggs, avocado (half)

Lunch:

  • Yogurt
  • Caesar salad keto
  • Chicken salad
foods for keto diet

Dinner:

  • Baked in butter mushrooms
  • Green beans with bacon
  • BBQ pork with mozzarella

Ideas for snacks:

  • Fried eggs
  • Celery with almond butter
  • Black olives cheddar
  • Tomato slices, covered with cheese and Basil
08.04.2019