What Is Ketosis?
If you start some of the keto challenges, or you simply plan to move on to this diet yourself, it is necessary to study and master the basics of keto nutrition. This is the beginning to be continuously returned, and once you understand the logic, everything becomes much simpler and more efficient.
So, this type of diet is based primarily on one rule – a drastic reduction of carbohydrate intake. In order to get into ketosis, it is most essential to avoid carbohydrates and reduce their intake to a max of 50 grams per day, and ideally, if you do not go over 20 grams, the less caloric, the hydrates will make the diet more effective. This means that you must completely give up all sweet and starchy foods (flour, rice and potato products). In principle, you adhere to the release of carbohydrates, but also take care of the intake of proteins that need to be lower concerning fat.
Allowed Food and Groceries
Most species of fish, poultry, and red meat do not contain carbohydrates, and you can freely enjoy them, but make sure you also import mandatory 10-15 g of carbohydrates originating from vegetables.
-All fish is allowed, such as salmon, sardines, tuna, trout, hake, sea bass, orchard – just all kinds of fish that you can imagine.
-All poultry meat, including chicken, duck, gooseberry, quails.
-All seafood is good for keto diet, including freshwater shells, crabs, oysters, shrimp. Although the seafood is allowed, you need to check the content of carbohydrates, because unlike fish, however, they contain a certain amount.
-All red meat, including beef, homemade prosciutto, and blackberries, lamb, pork, veal. Some meat products, bacon, and ham have added sugar. Stay away from various cold cuts and all processed products that have nitrates and other additives. Take a good look at the composition before buying.
-Eggs are among the most nutritious natural products. Therefore, in keto nutrition, eggs from one of the basics of breakfast. Eggs can be eaten in all ways.
-Milk products are allowed sour cream, neutral sour cream, sweet, sour cream that is not frozen, cream cheese. You can eat most of the cheeses, among them these blue cheese, cow, sheep and goat cream cheese, feta, gouda, mozzarella, parmesan. Milk and yogurt contain lactose, so they are forbidden.
–Vegetables. There is an exemplary rule in vegetables – we eat what grows above the earth, we don’t eat the ones that grow beneath the ground (except for a little onion). Vegetables with a smaller amount of carbohydrates are Chinese cabbage, celery, cucumber, endive, lettuce, mushrooms, parsley, peppers, radishes
-Fats and oils there are no carbohydrates so you can use them as needed, it is advisable not to use refined oils but cold and homemade grease for preparing food. Ideal are olive oils, coconut, grape seed oil.
-Sweeteners. You can use stevia or splendor. Some people use erythritol, but I avoid the wide artery.
-Nuts. You can occasionally consume almonds, hazelnuts, walnuts and other nuts.
Consulting the tables of nutritional values is mandatory.