Ketogenic diet is how to eat
Eat less staple foods and more high-protein foods. The ketogenic diet includes fresh eggs, salmon, organic poultry, grass-fed beef, fermented dairy products, non-starchy vegetables, nuts, plant seeds, avocados, and anti-inflammatory vegetable oils such as coconut oil, extra virgin olive oil, avocado oil, and butter from grass-fed cattle. Fruits, grains, candies, refined or processed cereals (crackers, breads, buns, etc.), and arguably anything that raises blood sugar and insulin levels will be rare on this diet.
The exact proportions are 70-80% fat, 10-20% protein, and 5-10% carbohydrates
Protein is also limited. Protein intake cannot be higher than 1 gram per pound of body weight. That is, if you are 130 pounds (143 lbs), then you can eat 143 grams a day (about 3 taels) . If you exercise heavily every day, then protein intake can be 1.5 grams per pound of body weight. That doesn't sound like much. But you are not limited in eating fats and total calorie intake. Like cheese, fatty meats, avocados go ahead and eat them. Green leafy vegetables are allowed. Fruits are eaten very little. Staple foods, pasta, rice, bread, buns, steamed buns, these are not allowed, nor is sugar, nor is it allowed as a flavoring for cooking. Beans including red beans, soybeans, green beans these are also not allowed to eat. Nuts can be eaten in small amounts (nuts also contain 20% of carbohydrates). Secondly, vegetables can be eaten, ketogenic diet is prone to constipation, vegetables in the dietary fiber can be slightly improved, you can generally eat 300-500g of vegetables a day, root vegetables (containing more starch) of vegetables can not be eaten.
Ketogenic diet recipes recommended
Monday:
Breakfast: boiled egg 1, original soybean milk (sugar-free) 1 bowl
Snacks: apple 1, macadamia nuts
Lunch: roast duck legs, mouth-watering chicken, soybean snow red
Snacks: a number of walnuts
Dinner: fried salmon
Lunch: roast duck legs, mouth-watering chicken, soybeans and snow red
Dinner: fried salmon
This is the first time I've seen this. p>
Tuesday:
Breakfast: 1 poached egg, 1 avocado
Lunch: Roasted lamb chops with roots, lamb soup with white radish,
Dinner: Poached fish
Wednesday:
Breakfast: 1 poached egg, 1 bowl of original soymilk (sugar-free)
Snack: 1 avocado, some sundae fruits,
Lunch:Stir-fried chicken with carrot and celery, pan-fried tofu
Dinner:Pan-fried salmon
Thursday:
Breakfast:2 hard-boiled eggs, 1 bowl of salted soymilk
Snack:Some saints' fruits,
Lunch:Poached fish with tofu, scrambled eggs
Dinner:Steak
Friday:
Breakfast. 2 poached eggs, boiled peanuts, tofu
Lunch:Roast duck, boiled bok choy
Snack:1 avocado
Dinner:Pan-fried steak
Pairing Details I
Fatty meat 34g, olive oil 6g, ground egg 35g, green onion 3g, saint's maiden tomato 56g.
Actual Pairing: calories. 400kcal, Ratio 4:1, Protein 6.10g, Fat 40.00g, Sugars 3.90g.
Meal Detail II
Fatty meat 35g, Olive oil 8g, Winter melon 82g, Green onion 3g, Shrimp 54g, Tender ginger 2g.
Actual Meal: Calorie 400kcal, Ratio 4:1, Protein 7.70g. Fat 40g, Sugar 2.40g.
Meal Detail 3
Fatty meat 38g, Olive oil 3g, Lean pork 22g, Green onion 4g, Young ginger 2g, Pepitas (tofu skin) 13g.
Actual Meal: Calorie 400kcal, Proportion 4:1, Protein 8.8g, Fat 39.9g, Sugar 1.20g. p> Meal Detail Four
39g of fat meat, 3g of olive oil, 31g of lean pork, 5g of green onion, 3g of young ginger, 13g of boiled oatmeal (Ashley).
Actual Meal: Calorie 400kcal, Protein 7.60g, Fat 40.2g, Sugar 2.20g.
Meal Detail Five
32g of fat meat. Sea bass 39g, olive oil 9g, tender tofu 16g, green onion 3g, tender ginger 2g.
Actual Meal: Calories 400kcal, Protein 9.60g, Fat 39.7g, Sugar 0.9g.
Meal Detail 6
Fatty meat 28g, Chicken Breast 15g, Olive oil 10g, Cabbage 40g, Egg Yolk 14g.
Actual Meal: Fatty meat 28g, Chicken breast 15g, Olive oil 10g, Cabbage 40g, Egg Yolk 14g. p>
Actual Meal: 400kcal, 4:1 ratio, 8.3g protein, 40.0g fat, 1.80g sugar.
Meal Detail 7
Fatty meat 28g, lean pork 19g, olive oil 12g, loofah 55g, egg 18g.
Actual Meal: 400kcal, 4:1 ratio, 7.5g protein, 39.0g fat, 18g egg.
Actual Meal: 400kcal, 4:1 ratio, 7.5g protein, 39.0g fat, 18g egg.
Actual Meal: 400kcal, 4:1 ratio, 7.5g protein, 39.0g fat, 14g egg. Protein 7.5g, Fat 39.90g, Carbohydrate 2.60g.
Meal Detail Eight
Fatty meat 28g, salted duck egg yolk 28g, tender tofu 24g, green onion 3g, cabbage 20g.
Actual Meal Preparation; Calorie 400kcal, Ratio 4:1, Protein 9g, Fat 40g, Carbohydrate 1.10
Ketogenic diet generally a few days ketogenic
General cycle for two weeks, the beginning of the weight loss effect is very obvious, completely avoid rice and pasta, that is to say, starch and carbohydrate-containing foods are not eaten. The first thing you need to do is to get your hands on some of the most popular products in the world, and then you can get your hands on some of the most popular ones. Vegetables can be eaten, but only vegetables high in fiber, such as cabbage, cauliflower and kohlrabi. Although the ketogenic diet burns fat and weight loss appears to be noticeable in the short term, this is actually an illusion presented along with a lot of dehydration. Ketone bodies first appear in the blood, followed by urine, once the phenomenon of ketogenic must drink a sufficient amount of water, ketone bodies through the kidneys urinary discharge, otherwise it will produce damage to kidney function, the fear of triggering the urinary system and other problems. However, when ketones are excreted from the body, a large amount of water will be taken away at the same time, resulting in cellular dehydration. Ketogenic diet emphasizes the restriction of carbohydrates and proteins, there is no restriction on fat, claiming to eat until the appetite is satisfied, this diet because of excessive intake of fats and oils, the health of the heart and blood vessels will cause a great burden. Those who suffer from heart disease or diabetes should pay special attention to this diet and should not try it easily. The ketogenic diet is a high-fat, low-carb diet, which is widely respected because it allows people who lose weight to continue eating meat. However, it should be noted that when the body enters the ketosis period, often feel nausea, or irritability, the body has certain side effects, it is not recommended, the use of such weight loss methods.
How about ketogenic diet
Ketogenic diet, in a nutshell, is to eat less, or even completely eat no carbons, intake of a moderate amount of protein, as well as a large amount of fat. (That is, only eat meat, staple food, vegetables, fruits, etc. do not eat or eat less) As a result of long-term do not eat carbohydrates, the lack of blood sugar in the body, the body can only rely on the burning of fat to maintain the normal operation of the body functions. Even if you don't do a lot of exercise, eat high-fat meat every day, as usual, you can also quickly thin down.
Earlier, we also mentioned that the ketogenic diet is a relatively extreme high-fat, low-carb diet, and herein lies the problem.
1. The liver, gallbladder, and pancreas are the main organs that break down fat, and if you consume a lot of fat it will increase the load on these organs to some degree, and if people with liver, gallbladder, and pancreas diseases adopt the ketogenic diet, it will aggravate their condition.
2. At the same time, when we resist carbohydrates, due to the single food type, the intake of some nutrients other than fat, such as part of the intake of vitamins, fiber, minerals, etc. will be greatly reduced, and it is easy to cause constipation, malnutrition and other problems.
3. When the body accumulates a lot of ketone bodies, the body may also fall into ketonemia or ketonuria. At this time, the blood has acidification phenomenon, the light will be nausea, vomiting and other symptoms, and the serious will even occur dehydration and shock, life-threatening.
4. Other side effects such as rashes, menstrual disorders, hypoglycemic reactions.