How do the ketogenic diet eaters eat? This article lets you understand at a glance

How do the ketogenic diet eaters eat? This article lets you understand at a glance

Foodies want to practice the ketogenic diet to lose weight, but they may fail because of a piece of toast! Just remember the following principles and take notes quickly! Let you be in convenience stores, food stalls, restaurants, guaranteed not to break ketones!

The Ketogenic Diet Turns Fat into Your Body's Fuel

The implementation concept of the ketogenic diet, in simple terms, is the proportion of nutrients among the total calories for a day: 75-80% fat, less than 10% carbohydrates, and 20-35% protein. The way to achieve the effect of weight loss is to force the body to consume fat to generate energy through the intake of a very small amount of carbohydrates, so it has the effect of "burning fat" and achieves fat loss!

Implement the 2 principles of the ketogenic diet

Principle 1: Strictly prohibit high sugar intake

The ketogenic diet must consume foods with low sugar content. Therefore, we must first understand which foods contain sugar. Basically, rice, noodles, bread, potatoes, and corn are all sugary carbohydrates. Fruits, sweet sauces, curries, even burdock and red onions are high in sugar.

There are many sugary dishes in our daily life, such as: sukiyaki, ramen, udon noodles, pasta, braised pork rice, sushi, French toast, etc., if possible, these sugary dishes Food is best left untouched.

Therefore, we try to change to a protein-based diet, especially animal protein is recommended as a priority, such as fresh meat and fish, as well as low-salt green vegetables, from which to absorb the required nutrients. At the beginning, you can start with three days as a unit and proceed step by step. When you do not eat these sugary foods for these three days , your body will definitely feel better, become more relaxed and more energetic.

Principle 2: Intake of animal protein

In the process of implementing the ketogenic diet, the body needs sufficient muscle mass, and animal protein rich in essential amino acids happens to be the main raw material for the body to generate more muscle mass. In addition to increasing muscle mass, animal protein is an essential nutrient for bones, blood and various organs of the body.

As long as you take enough animal protein on a daily basis, your body will have enough energy to repair muscles, adjust functions, and build a lean body. At this time, coupled with proper exercise and heavy training of muscle strength training , it must be able to create a healthy and perfect body.

How do the ketogenic diet eaters eat?

Here is a list of the " Three Ketogenic Strategies for Dining Out Family ", so that you can easily order food when you walk into supermarkets, snack bars, and restaurants, and achieve ketogenic fat loss!

Eat greens without seasoning

• Convenience store : lettuce salad is definitely the first choice, but do not add salad dressing, it is better to choose oil and vinegar dressing. You can also prepare a jar of sea salt and a small jar of olive oil, and add them to eat together. A plate of salad that costs more than 100 yuan in a high-end restaurant can be enjoyed immediately.

• Snack bar : When ordering hot vegetables, remember to tell the boss to just add salt or ordinary soy sauce, or just add pepper, salt and sesame oil.

• Cafeteria : Prepare a bowl of clear soup, drink the soup before eating the vegetables, the green vegetables will have the aroma of the clear soup, it is guaranteed to be delicious and you can still taste the fragrance of the green vegetables!

Don't eat fried food, but eat skin and fat meat

The fat intake needs to account for 75-80% of the total calories, and eating a lot of "oil" is a must. However, you must eat "natural" oils. The fragrant and crispy salt crispy chicken is absolutely inedible! The oil used for frying has been spoiled by high temperature cooking. Eating it into your stomach will not only make you obese, but also increase your chances of cancer.

• Convenience store : Choose simple cheese slices and eat with salad to satisfy your taste buds. Avoid processed foods like hot dogs and ham.

• Snack bar : "Garlic white meat" is awesome! This dish can be eaten, but it can only be dipped in a little soy sauce, or dipped in chili oil for extra flavor.

• Restaurant : High-fat food and barbecue-based meals, grilled salmon, grilled Matsusaka pork, grilled pork belly, and steak are all great! The seasoning does not add soy sauce, but pepper, onion, garlic, and lemon juice are mainly added. It is delicious and healthy!

Do not eat sweet fruit

Don't touch fruits that make you "sweet" to the heart, such as bananas, papayas, and grapes, which cannot be included in your menu. Guava, berries, tomatoes , grapefruit , you can eat, but remember not to eat too much.

And if you want to supplement vitamin C, you can drink lemonade; if you want to supplement fiber and vitamins, eat more "vegetables that grow on the ground".

Ketogenic diet eating out options

Breakfast : whether it is a Chinese restaurant, a Western restaurant or a convenience store, bread starch accounts for a large part, so how to choose a better one? It is recommended to choose poached eggs, tea eggs, fried pork chops, cheese and salad, sugar-free soy milk or beverages, and try to avoid foods such as buns, steamed buns, and hamburgers. In addition, ham is a processed food, it is recommended to replace it with bacon.

 

Lunch : There will be more choices based on bento and buffet restaurants. When ordering, remember not to eat rice. You can choose meat and vegetables according to your personal preference. Oily three-layer meat, white cut meat, fried chicken (pork) steak, and grilled fish are all good main courses. For side dishes, green vegetables, tofu, or eggs, which can supplement protein, are preferred.

 

Convenience store lunch : Starch-free salads, tea eggs, and oden are all good choices. However, oden should avoid starch and processed foods, such as corn, black wheel, pork blood cake, tribute balls, and cabbage rolls.

 

Dinner : If you go to the snack bar, you can choose various side dishes such as broth, vegetable and egg drop soup, hot vegetables, braised eggs, braised pork ribs, dried tofu and seaweed. It is better to choose a restaurant if you are gathering with friends. There are steakhouses, Buffet restaurants, skewer restaurants, Western restaurants, etc. When ordering, just remember the two principles of the ketogenic diet above, and you can eat well. Happy and healthy!

Don't forget to drink plenty of water

The most common side effects of the ketogenic diet are constipation or bad breath. The solution is to drink a lot of water to increase the fiber in the intestines, promote intestinal peristalsis, and improve discomfort. If you have cramps, you can add a little salt to the water to supplement minerals.