The Ketogenic Detail : A Detailed Beginner Guide To Keto
The ketogenic diet is a method of a low carb, high fat diet that offer many health benefits.
The benefits of the ketogenic diet are reducing the risk of heart disease, high blood pressure and etc.
Here is ketogenic : a detailed beginner guide to keto diet.
What Is A Ketogenic Diet?
The ketogenic diet or what is known as the keto diet is a diet with dietary arrangements with a low carbohydrate, high fat, and moderate protein intake. It lowers blood sugar and insulin levels, and shifts the body's metabolism away from carbs and towards fat and ketones.
High fat consumption aims to reach the ketosis phase. When it reaches ketosis, the body will burn fat in the body to be used as the main source of energy. Of course the fat consumed must also be good fats that are not harmful to the body.
The benefits of the ketogenic diet are reducing the risk of heart disease, high blood pressure and etc.
Here is ketogenic : a detailed beginner guide to keto diet.
What Is A Ketogenic Diet?
The ketogenic diet or what is known as the keto diet is a diet with dietary arrangements with a low carbohydrate, high fat, and moderate protein intake. It lowers blood sugar and insulin levels, and shifts the body's metabolism away from carbs and towards fat and ketones.
High fat consumption aims to reach the ketosis phase. When it reaches ketosis, the body will burn fat in the body to be used as the main source of energy. Of course the fat consumed must also be good fats that are not harmful to the body.
How To Keto Diet
Here is how to keto diet :
1. Standard ketogenic diet (SKD). This is a diet low in carbohydrates, moderate protein and fat. It usually contains 75% fat, 20% protein and only 5% carbohydrates (1 reliable source).
2. Yc cyclic ketogenic diet (CKD). This diet includes periods of high carbohydrate release, such as 5 days of ketogenic, followed by 2 days of high carbohydrates.
3. Targeted ketogenic diet (TKD). This diet allows you to increase carbohydrates around exercise. High protein ketogenic diet. This is similar to the standard ketogenic diet, but it contains more protein. This ratio is often 60% fat, 35% protein and 5% carbohydrates.
Good Food for the keto diet
There is good food for the keto diet :
1. Red meat, chicken, steak, ham, bacon, and turkey
2. Salmon, sardines, mackerel, and tuna.
3. Egg
4. Avocados and strawberries
5. Green vegetables, onions, tomatoes, paprika
6. Butter and Cream
7. Almonds, walnuts, chia seeds, and other similar nuts.
8. Yogurt and full fat milk
9. Olive oil, coconut oil, avocado oil and herbs like pepper salt and other spices
Here is how to keto diet :
1. Standard ketogenic diet (SKD). This is a diet low in carbohydrates, moderate protein and fat. It usually contains 75% fat, 20% protein and only 5% carbohydrates (1 reliable source).
2. Yc cyclic ketogenic diet (CKD). This diet includes periods of high carbohydrate release, such as 5 days of ketogenic, followed by 2 days of high carbohydrates.
3. Targeted ketogenic diet (TKD). This diet allows you to increase carbohydrates around exercise. High protein ketogenic diet. This is similar to the standard ketogenic diet, but it contains more protein. This ratio is often 60% fat, 35% protein and 5% carbohydrates.
Good Food for the keto diet
There is good food for the keto diet :
1. Red meat, chicken, steak, ham, bacon, and turkey
2. Salmon, sardines, mackerel, and tuna.
3. Egg
4. Avocados and strawberries
5. Green vegetables, onions, tomatoes, paprika
6. Butter and Cream
7. Almonds, walnuts, chia seeds, and other similar nuts.
8. Yogurt and full fat milk
9. Olive oil, coconut oil, avocado oil and herbs like pepper salt and other spices
Bad Food for the keto diet
There is bad food for the keto diet :
1. High sugar foods and drinks such as fruit juice, soda, candy, and ice cream
2. Foods high in carbohydrates such as wheat, rice, cereals, and pasta
3. Peas, kidney beans, and beans
4. Potatoes, sweet potatoes, and carrots
5. Low fat products
6. Processed vegetable oils, mayonnaise, sauces and various foods contain unhealthy fats
There is bad food for the keto diet :
1. High sugar foods and drinks such as fruit juice, soda, candy, and ice cream
2. Foods high in carbohydrates such as wheat, rice, cereals, and pasta
3. Peas, kidney beans, and beans
4. Potatoes, sweet potatoes, and carrots
5. Low fat products
6. Processed vegetable oils, mayonnaise, sauces and various foods contain unhealthy fats
Benefits of the keto diet
There is the benefits of the keto diet :
1. Lose weight
2. Control blood sugar
3. Relieve epilepsy
4. Reducing the risk of nerve disorders
5. Reducing the Risk of Heart Disease and High Blood Pressure
There is the benefits of the keto diet :
1. Lose weight
2. Control blood sugar
3. Relieve epilepsy
4. Reducing the risk of nerve disorders
5. Reducing the Risk of Heart Disease and High Blood Pressure
Roast beef with spinach
Ingrediens
Ingrediens
- 2 eggs
- 4 tablespoons whip cream
- 50 grams of spinach
- 30 grams of bacon
- 30 grams of grated cheese
- ½ tablespoon of butter
- Salt and pepper to taste
How to make:
Preheat the oven to 175 degrees Celsius.
Fry the bacon with butter on the pan, cook until crisp. Then add the spinach.
Beat the eggs and whip cream then pour into the oven pan.
Add the bacon and spinach that was fried, add the cheese on top. Bake for 25-30 minutes at 175 degrees Celsius.
2. Blueberry pancakes and whip cream
Ingredients:
2. Blueberry pancakes and whip cream
Ingredients:
- 1 egg
- 1 ¾ cheese
- ¼ tablespoons of psyllium husk powder
- 1 tablespoon coconut oil
Toping:
2 tablespoons of raspberries, blueberries or strawberries
4 tablespoons whip cream
How to make:
Mix all ingredients into a bowl and stir well. Leave on for 5 minutes.
Heat coconut oil into a frying pan. Pour the pancake mixture and cook on medium heat for 3-4 minutes on each side. Back and forth so as not to burn.
Serve with blueberries or other berries.
Here are the types of foods that contain protein and high in fat suitable for the ketogenic diet:
- Egg
- Red meat, chicken, sausage, steak, turkey, bacon
- Butter and cream
- Salmon, tuna, mackarel, sardines
- Types of unprocessed cheese
- Avocados and strawberries
- Almonds, chia seeds, walnuts, and nuts
- Green vegetables, peppers, tomatoes, onions, etc.
- Yogurt fuul fat and full fat milk
- Dark chocolate up to 90%
- For seasonings, you can use salt and pepper or added with other healthy spices
The following foods should be avoided in the ketogenic diet:
Foods that use sugar: fruit juice, candy, ice cream, sweet tea, soda, and others
- Fruits: all types of fruit except avocados and strawberries
- Grains: products that use wheat, cereal, pasta, rice, and other
- Egg
- Red meat, chicken, sausage, steak, turkey, bacon
- Butter and cream
- Salmon, tuna, mackarel, sardines
- Types of unprocessed cheese
- Avocados and strawberries
- Almonds, chia seeds, walnuts, and nuts
- Green vegetables, peppers, tomatoes, onions, etc.
- Yogurt fuul fat and full fat milk
- Dark chocolate up to 90%
- For seasonings, you can use salt and pepper or added with other healthy spices
The following foods should be avoided in the ketogenic diet:
Foods that use sugar: fruit juice, candy, ice cream, sweet tea, soda, and others
- Fruits: all types of fruit except avocados and strawberries
- Grains: products that use wheat, cereal, pasta, rice, and other
Ingredients
- Nuts: kidney beans, peas, beans, and others
- Bulbs: carrots, potatoes, sweet potatoes
- Low fat products that are rich in carbohydrates
- Seasonings: limit the use of vegetable oils, mayonnaise, and others
- Foods that contain high levels of artificial sugar
- Avoid alcoholic drinks
- Bulbs: carrots, potatoes, sweet potatoes
- Low fat products that are rich in carbohydrates
- Seasonings: limit the use of vegetable oils, mayonnaise, and others
- Foods that contain high levels of artificial sugar
- Avoid alcoholic drinks
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