Ketone Diet wiki, also known as the [Ketogenic Diet], is adjusted by adjusting the diet structure to:
Fat Fat: 75%
Protein Pro: 20%
Carbohydrate Carb: 5%
To simulate the "hunger and hunger" state of the human body, the body is forced to change from "burning sugar carbon energy supply" to "burning fat energy supply" through very little carbon water intake.
This shows that this way of eating runs counter to the traditional "fitness diet". After all, because of fitness, it is hard to adjust the diet structure to less oil, less sugar and less fat. Now it has to be changed to another extreme.
In fact, the most important thing in Keto is:
1. Completely reduce carbon water intake.
2. Control protein intake.
3. On this basis, supplement the supply of healthy fat.
Protein control is because in the absence of carbohydrates, excess unconsumed protein is converted to glycogen, which again becomes fat back to the non-ketone state.
There are many intakes of carbon water, such as normal abnormal staple foods (rice and noodles), green vegetables, fruits (especially sweet fruits), nuts, milk yoghurt, sugar, honey and so on.
The source of fat that you can eat:
1. Oil: coconut oil, butter, lard, butter, ghee, olive oil. (All seed oils should try not to eat)
2. Meat: pork belly, salmon, ribs, internal organs, pig's trotters, oxtails, hooves, and elbows.
3. Nuts: Macadamia nuts, walnuts.
Keto is a friend I know. I introduced some nutritionists and professors (I originally wanted to learn this major but didn't learn it), and then gradually learned about this knowledge, not Baidu Google.
The reason I want to try is nothing more than the fact that I was reluctant to eat fat before I exercised, and I ate more sweets on my face.
Reasonable planning and experimentation is responsible for the health of the body.
I began to think that Tiandao had a good reincarnation and finally could eat braised pork! ! Not add sugar!
However, the facts show that in the case of heat control, I have to reduce the amount of food because the oil supply is very high.
and! Not to eat all the fat!
Be sure to have healthy fats!
Then I want to reject any sweet fruit! Apples, grapes, bananas, pears, lychees, melons...
Do not consume any sweetness.
Sweetness will increase people's desire for sweets, and then it will become a cycle: eat sweet, still want to eat sweet, keep thinking about eating sweet...
I have spent a lot of time maintaining my fitness Ketone Diet wiki. Now I will record my own Keto diet. In the case of a professional Keto dietitian, I will try to report it to you:
1. A recipe for Keto
2. Feeling your own feelings
3. Share some comments and suggestions
[Keto Diet is not a diet plan that a healthy person can use for a long time (more than 5 years) - my partner, Keto pro tester NYC Professor Peter]
[If you have physical illness, please don't try it]
[I will update from time to time]
Materials
Healthy fat
Less carbon water
Control protein
Ketone Diet wiki plan and menu (updated at any time)
This is a breakfast, lunch, and dinner that comes out of the day. I will match it first and then eat it. Heating will make the loss of nutrients affirmative, try to be as good as possible.
Ketone Diet wiki plan and menu (updated at any time) Step 1
You will find almost no vegetables for lunch and dinner. The reason is that eating vegetables will be very full. If you don't consume so much oil, you can only drink oil.
Ketone Diet wiki plan and menu (updated at any time) Step 2
This is the final nutrient ratio. If there is a fitness lift on the day, I will increase the protein to 85g, the fat to 130g, and the carbon water to 15g.
The total intake of this recipe on the day: 1390kcal, in my calorie range!
Ketone Diet wiki plan and menu (updated at any time) Step 3
The favorite [cheese egg] for breakfast: 1-2 eggs, one piece of cheese (good cheese without carbon water), some vegetables (a little bit).
Spread the eggs in a small frying pan, put some vegetables, cover a piece of cheese, then cover, and when the vegetable salad is ready, the cheese will be melted, and the pan or half folded!
Ketone Diet wiki plan and menu (updated at any time) Step 4
The general breakfast will prepare a [vegetable salad], which is a bag of mixed vegetable salad bought by the supermarket, and put some turkey breast or salmon. Put some avocados when you are happy~
Ketone Diet wiki and menu (updated at any time) Step 5
The perfect dinner for lunch and dinner [steamed ribs], drink some pork ribs soup, eat some ribs, the world will be beautiful.
Practice: boil the cold water in the ribs, boil the bleeding water and remove the warm water to clean; ribs in the pot, put the hot water without ribs, put the onion, ginger, star anise, fragrant leaves, do not put salt, cook one hour.
The cooked pork ribs can be sautéed with garlic sauce (soy sauce and garlic), scallions and salt, and scallion oil. Put salt in the soup when you drink it~
Ketone Diet wikiplan and menu (updated at any time) Step 6
Meat [straw chicken legs]
Practice: put cold water on the chicken legs, open the water, boil the bleeding water, pour off the water, warm water to wash the floating foam; chicken legs in the pot, put warm water without chicken legs, medium heat, put ginger pieces (optional octagonal leaves), if Let the mushrooms dry in advance, a spoonful of soy sauce, a spoonful of soy sauce, the right amount of sea salt. Small fire, whistle, beep, 20-60 minutes~
carry out!
Ketone Diet wiki plan and menu (updated at any time) Step 7
Seafood [crab-flavored mushrooms fall in love with shrimp]:
150g crab mushroom, 222g (0.49bl) shrimp, 200g pork ribs soup or water, some ginger.
I put clear water and 25g lard (one layer above the pork ribs soup).
TOTAL:
Carbon water: 4.9g (4%)
Fat: 32g (61%)
Protein: 41.2g (35%)
A bowl of warm soup on a cloudy day, don't be too good!
Ketone Diet wiki plan and menu (updated at any time) Step 8
[Bullet coffee bulletproof coffee]
Many people are persuading me to drink some bulletproof coffee. In fact, this ratio is very simple:
[a cup of coffee + 30g healthy fat]
First, most of the choices [15g butter + 15g coconut oil / MCT oil], the heat is probably around [270kcal].
Need to use a blender to emulsify or shake vigorously...
Second, or you can choose a slightly better taste [30g cream], the heat is around [100kcal]. The advantage is that it does not require emulsification and tastes good. Disadvantage 1: There will be a small amount of carbon water (30g of cream is about 0.9g of carbon water); 2: the amount of oil is not high, about 11gFat in a cup.
Ketone Diet wiki plan and menu (updated at any time) Step 9
[Fiber Green]:
Mainly anti-constipation
There is no problem with people who don’t like green vegetables.
Fitness workers can add a little vanilla protein powder as a protein supplement
Marathon trainers can add bananas
【practice】:
Green leafy vegetables (spinach, kale, lettuce, lettuce leaves...), lemon juice (like to add more, do not like to put a little less sour), water.
Then stir in the wall breaker.
【note】
1. Do not add fat, do not add any oil, and want to drink separately.
2. To preserve the vegetable dregs, drink together, do not use the juicer filter.
3. It will be hard to drink at first, but you will get used to it slowly.
Ketone Diet wiki plan and menu (updated at any time) Step 10
[Immuno Violet]:
The main ingredient is berry, which can supplement the anthocyanin phenolic flavonoids to ensure the normal operation of the immune system, and the antioxidant also supplements VC.
【practice】:
Berry/Berry, such as cherries, blueberries, raspberries, blackberries, strawberries, cranberries, redcurrants, alfalfa, etc., fresh or frozen freshly (American supermarkets often sell large packs of frozen fruit pieces). Then stir the mixer, stir it up, feel dry and put water or black tea, super good.
【note】:
1. Drink best in the morning, eat anthocyanins as much as possible in the morning;
2. Because it is very sweet, drink less, otherwise it will not stop;
3. Please don't add vegetables that are not this color, the color will be ugly.
4. Refrigerated and stored frozen.
Ketone Diet wiki plan and menu (updated at any time) Step 11
Tips
I will continue to make some of my own food mix and good dishes.
[How to do Keto early constipation]
Because the initial stage of ketogenic is less green vegetables and less rice fiber, it is definitely constipated.
The method I took is as follows:
1. After brushing your teeth early every morning, before drinking water, swallow a spoonful of coconut oil, and coconut oil is good for your teeth.
2. Drink a spoonful of coconut oil before going to bed every day or after brushing your teeth at night.
3. Eat a proper amount of cellulose, such as fiber powder, inulin, etc., with protein to drink enough water.
4. Exercise more, walk, nothing to jump, gastrointestinal activity, will improve.
5. Drink water regularly, do not be lazy at least 2000ml of water per day, 150ml every two and a half hours.
6. Thank you for a message from a friend, so add one: green leafy vegetables, low-carbon water and high-fiber vegetables, you should eat more, and a lot of carbon water inside is fiber carbon water. Don't worry!
[Mar.12, 2018 update is very long]
[Return to normal carbon water after low carbon, intake too much carbon water, eat more sweets, face acne long closed mouth acne, why? 】
A friend went to the hospital because of a pimple on his face. The doctor said that he broke the sweet chocolate.
I, like to eat spicy, Sichuan Chongqing hot hot pot I can eat for a month without fat or acne. But at the end of 2017, I will eat a "bread + peanut butter" or a subway sandwich, or a cake, a donut, a sweet tooth, and a two-hour sleep every day. After a month, I wanted to throw my face... all acne, a girl who is 30 in the dry and clean environment of California, shiny, uneven, terrible.....
After the blue, I will go back to China for New Year's Day. In the northeast of my hometown, the state of eating is heavy salt and heavy oil, big fish and big meat, three meals a day, rice steamed buns...
Going home for three weeks, I didn't exercise at all, I usually eat three meals at home, and the staple food has not been broken (occasionally I can eat a bowl of half a rice for a little staple food in order to eat more meat).
After that, the radiance of the glory... also lost 3 pounds...
Occasionally, I will only eat "bread + peanut butter" for three or four days in a row (convenient, delicious, unhealthy), and one breath (not one day, that is, minutes), I can eat a long bag and slice about three pounds. Half bread + two large bottles of peanut butter + two packs of instant noodles + four packs of Oreo biscuits + a bucket of ice cream + a variety of fondant hard candy carbonated drinks.
My name is neurological binge eating disorder, and of course it is anorexia.
If I don’t think that health is important, I will go to the big stomach king...
This will not start a free chat.
Anyway, the skin is not good after eating the day.
The solution is that low-carbon water vegetarian + running for five kilometers, I will be significantly better after two days.
The best way to low-carbohydrate vegetarian Ketone Diet wiki is smoothie. It doesn't matter if you add banana water. It doesn't matter if you eat a box of sugar-free yogurt, but you can't feel it. Then sleep for 7 hours (I usually only sleep for four and a half hours).
This is called emergency. Not a cure.
The damage to the body before can not be instantly compensated, especially after the age of 40.
Don't overeating, just eat anything right.
for visit here : http://www.front-reviews.com/ketone-diet-menu/