Ketogenic diet continues to enjoy great popularity. No wonder, because with a fat diet (like a ketogenic diet is also called), the pounds just roll over. And despite the fact that you have enough of these kids as opposed to other diets.
The secret behind it is: Low Carb – High Fat. This means: In the ketogenic diet you need to work as much sugar and carbohydrates as you can and significantly reduce your protein consumption. But it may be properly slammed into healthy fat.
By dehydrating the body of carbohydrates otherwise burning for fast energy, it uses fat cells and excess fat deposits to burn and burn them. This condition, in which metabolism transforms fatty acids into energy ketones, is called ketosis (more about the ketogenic diet you can read here).
But for beginners, the fundamental change in high fat foods can be a big challenge. Our Shape.com colleagues talked to nutrition experts and explained how best to implement this diet for beginners.
Thus beginners start with a ketogenic diet
1. Preparation is all
"Now I'll make this diet fast!" This sentence and the accompanying plan are condemned to ruin. All nutrition and nutrition experts agree: For Ernähungsumstellung ketogenic diet you need good and thoughtful preparation.
Dietist Julie Stefans also says, "Never try to improvise this diet!" It advises you to set a fixed start date and then re-arrange your kitchen and storage. The cooler should be well-charged to start this diet with suitable and permitted food – a spontaneous shake of high fat and low carbohydrate foods is almost impossible.
2. Ask your doctor for advice
Let's be honest: The ketogenic diet is quite drastic and in extreme cases it can even have serious side effects. Hair loss and uncomfortable body scents are among the less dramatic. Therefore, the diet should only be supervised by a doctor who ensures that the body obtains all important macronutrients and micronutrients.
3. Adjust the sports plan
The above mentioned ketosis can be quite exhausting with energy-consuming energy for the body. Additionally, the tough sports program is too much. Therefore, at the beginning of a diet change, you should slightly reduce your exercise plan and be careful to take more carbohydrates in extremely active days.
4. Eat many small meals
As Dr. Josh Ax, a nutritionist, reports on shape.com, recommending three to four meals and additional meals a day for these diets. "The body is supplied with a good blend of protein and fat throughout the day, which needs enough energy."
He emphasizes that it is necessary to listen to his body. If you are hungry, you can easily switch to five or six smaller meals a day.
5. Let's go – with an appropriate plan of meals
Breakfast with ketogenic diet
First variant: omelettes with spinach, mushrooms and feta, this coffee with MCT oil or melted butter
Second variant: Whole milk and unsalted yogurt with fatty acid cream, several raspberries, chia seeds and walnuts
Lunch in a ketogenic diet
First variant: Losos from the oven with broccoli
Second variant: Salad with bacon (without nitrate), avocado, cheese, pumpkin seeds, tomato cocktail and salad with high fat content (eg, dressing up a ranch)
Dinner in the ketogenic diet
First variant: Caesar salad with roman salad, chicken breast, bacon and a lot of parmesan cheese, served with olive oil dressing
Second variant: Grilled chicken breast with eggplant, yellow zucchini, zucchini and some tomatoes, roasted with garlic in olive oil
Snacks between the ketogenic child
First variant: Cucumber sandwich, which consists of two slice of cucumber and cream cheese cream between
Second variant: Hot gakamol with raw shells of flour
To achieve a long lasting and healthy weight reduction, we recommend changing the diet. Radical diets can cause and promote eating disorders. Diet is a serious illness that needs professional help. If you or your family members are affected by eating disorders, you will find, for example, on the phone line for addiction (089/28 28 22). Here you can – anonymously, without obligation and free – 24-hour talk to someone who advises you, supports you, and listens to you.