keto Diet

 

Here  we are discussing about keto diet first we have to know what is keto or what does keto means:

 A diet high in fat and low in carbohydrates (sugars) that causes the body to break down fat into molecules 

 First of all, the diet should be down-to-earth, fresh meat and vegetables from the vegetable market are enough.

 

Simple principles, foods that allow you to stabilize ketone production will do.

First, fatty, coconut oil, , olive oil, avocado

Second, protein-based haggis soup, various hot pots, boiled eggs, etc.

 Third, vegetables, broccoli, white meat sausage like fish or chicken

Simply put, the ketogenic diet is a diet plan that is high in fat, low in carbohydrates, and moderate in protein. Compared with our traditional diet, the ketogenic diet mainly changes in the proportion of nutrients. Our traditional dietary structure is mainly based on carbohydrates, such as rice, noodles, steamed buns, steamed buns, etc. These will account for about 65% of the energy in the whole day, and the fat content will be relatively low. About 20%. The ketogenic diet uses fat as the main food source, which will increase to 67%~90% of the energy required for the whole day.

and reduce the carbohydrates to the minimum amount required by the human body, without affecting the normal development of the human body. , play a role in improving health.

Foods with high carbohydrate content, including staple foods such as rice and noodles, pastries, beverages, etc., are foods that should be avoided as much as possible in the ketogenic diet.

 

The difference between a ketogenic diet and a low-carb diet is that the ketogenic diet has stricter requirements for carbohydrate intake (5-10%).

How to implement the ketogenic diet. First of all, we need to know clearly which foods should be avoided and which foods should be chosen in the ketogenic diet. In the ketogenic diet, the foods to avoid are foods with high carbohydrate content, mainly: flour and its products, such as bread, pasta, steamed bread Refined grains, including rice, millet, corn and other grain starchy vegetables, such as Fruit juices other than potatoes, sweet potatoes, yams and taro berries, carbonated drinks, sweetened tea and coffee beer desserts, baked goods, candy, ice cream, etc.

The best foods to choose for a ketogenic diet are: Meat and eggs: beef, chicken, sheep, duck, goose, etc. Meat Seafood: fish, shrimp, crab, shellfish, etc. Seafood Vegetables: cauliflower, cabbage and other vegetables Mushrooms flower mushrooms and other mushrooms Dairy products: Butter, sour cream, cheese Nuts: Macadamia nuts, pecans, walnuts, almonds and other nuts.******

Foods that are friendly to low-carb and ketogenic foods we often hear are bulletproof coffee, avocado, broccoli, eggs, coconut oil, fatty meat/seafood, coconut oil, olive oil...

 I think your question should be mainly about how to eat low-carb ketogenic food, so as to ensure that the ratio of various nutrients is relatively sufficient.

 In a low-carb diet, in fact, many home-cooked dishes can be eaten, just pay attention to the choice of seasoning during the production process: Recommendation: try to choose ginger, onion, garlic, pepper, pepper, star anise, cinnamon, onion, rosemary Natural seasonings such as incense; available: salt, soy sauce, vinegar, etc.; unused: thicken starch, sugar.

processed sauces such as bean paste, peanut butter, tomato sauce, chili sauce, and oil consumption should not be used as much as possible; let’s take a look at the low Common recipes for carbon meals:

Low-carb breakfast Low-carb breakfast rejects traditional buns, porridge, deep-fried dough sticks, and soy milk; choose good fat, protein, and dietary fiber, and you don’t have to eat it if you are not hungry, and keep fasting lightly. You can also occasionally use ketogenic flour such as flaxseed flour, coconut flour, and psyllium flour to make "ketogenic bread". The following ingredients are recommended: Bulletproof coffee, eggs, meat, vegetables, nuts; the most standard and most convenient: Bulletproof coffee + one egg/one piece of meat

 Low-Carbon Lunch For low-carb lunch, you can bring your own bento or eat out. When you eat out, be careful of the "hidden sugar" in various dishes. Food recommendation: no rice + 1 serving of meat + 1 or 2 servings of vegetables + 1 soup. Naturally enhance the feeling of satiety; 2. Meal order: drink soup before meals, eat enough vegetables of 200g, eat as much as you want with other ingredients, do not overeat; 3. You 

can have more fat for lunch, eat more vegetables, fish/meat can be Be fatter, and you can add two tablespoons of oil for cooking; 4. Do not choose high-starch ingredients: potatoes, meatballs, sweet potatoes, yams, taro, etc.; 5. If you eat "Golden Arch" fried chicken, remember to remove the starchy skin eat again;

Low-carbon dinner Try to cook by yourself during dinner time. Not only can you eat whatever you like, but you can also improve your cooking skills. Recommended food: hot pot (not easy to make mistakes, rich ingredients) Notes 1. Drink soup before meals, the principle is the same as lunch. 2. Meal order: drink soup before meals, eat 200g of green vegetables, and eat as much as you want with other ingredients, and don’t overeat; 3. The fat of dinner dishes can be less than lunch (digestion time and exercise are not as much as after lunch)