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7 Steps to a Slim and Healthy Body on Keto Diet


  • 7 Steps to a Slim and Healthy Body on Keto Diet

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    If you have been trying to get rid of extra pounds for a long time and unsuccessfully, if you have tried a variety of diets, and they did not bring the desired result, then this step-by-step program for gaining harmony and health is created especially for you!

    Step 1
    Getting rid of sugar

    This is the most important step of all. Without this condition, the rest do not work. Sugar is understood as
    - all types of natural sugars (coconut, maple, cane)
    - refined sugar
    - lactose,
    - agave syrup,
    - Jerusalem artichoke syrup,
    - sorghum syrup,
    - honey, etc.

    It is also necessary to permanently abandon products with added sugar: juices, sweets, chocolate, ice cream, breakfast cereals, sausages, mayonnaise, various semi-finished products, a lot of food products of mass production (in fact, almost everything that you can buy in the store contains sugar). Fruit is the same sugar. No imported fruits. If you want fruits, then only in season and only local.

    Carefully read the labels on the products, pay attention to the composition. For example, in the classic mayonnaise, sugar comes third after sunflower oil and water. This "product" is not suitable for us.
    Why do I need to give up sugar and all sugar-containing products?

    Because the use of any amount of sugar is not only deposited on your body as fat but also chronically poisons all organs and systems of the body, causing many diseases.

    In the blood of an adult weighing 70 kg. at a time, 4 g. of glucose can circulate. This level is maintained automatically by the body's internal biological mechanisms.

    To remove excess glucose from the bloodstream that comes from eating sugar and carbohydrates, the pancreas secretes the hormone insulin, which recycles excess glucose into the muscles, liver, and fat cells.

    The more insulin is released, the more fat is deposited. And because insulin blocks the production of leptin, the satiety hormone, starting an insulin peak will leave you hungry for an indefinite but very long time.
    The end products of fructose metabolism in the liver are:
    - uric acid, an increase in the level of which in the blood leads to arthritis
    - very low-density lipoproteins, as with alcohol metabolism — the most dangerous of the lipoproteins that the liver throws into the bloodstream, and which are deposited on the walls of blood vessels, as well as in muscle fibers.

    Low-density lipoproteins that settle in the walls and on the walls of blood vessels form so-called cholesterol plaques, which leads to further troubles such as atherosclerosis, dementia, coronary heart disease, and chronic kidney failure.

    The assimilation of sugars is a seasonal emergency mechanism of protection from a hungry winter in any non-hibernating mammal (which we refer to). The crop is stored as fat and burned in winter without food.

    Therefore, if the generally accepted principles of so-called "proper nutrition" are observed, insulin insensitivity increases in the human body, which subsequently leads to metabolic syndrome and type 2 diabetes.

    Step 2
    We exclude starchy foods from the diet

    The second most important step on the way to a slim body and health. Starch is the same sugar.
    Products containing starch include potatoes, cereals, pasta, rice, all flour products, legumes, acorns, all underground vegetables, and bananas.

    The taste of starchy food itself, without additives, is bland and boring. The taste of starch food is given by various additives: oil, sauces, gravies, vegetable and meat dressings. Try eating a spoonful of pasta or rice without any additives, and you will realize that it is not tasty at all.

    Instead of the usual pasta, you can cook spaghetti from zucchini. Instead of regular rice - "rice" from cauliflower, instead of mashed potatoes-mashed cauliflower. The taste of zucchini and cauliflower is neutral, as well as starchy food, creates volume in the plate and does not clog the taste of meat, for example, or cutlets.

    Step 3
    We eat natural food

    Food rich in nutrients should not consist of obscure components. Food should be natural, simple, and contain itself, not stabilizers, leavening agents, acidity regulators, etc.
    Fish = fish, meat = meat, cabbage = cabbage.

    So, what should I eat to be slim and healthy?

    1.Natural fats: butter, pork fat, interior fat, coconut oil, olive oil, olives, avocado. Eat more different fats!

    2. Offal: liver, kidneys, heart, lungs, tongue, meat and bone tails, brains, pig 's legs and ears, pig and poultry limbs. By-products are much more nutritious than meat and should be preferred to meat in the diet. Eat offal at least 3 times a week.

    3. Any oily fish, such as salmon, trout, herring, mackerel, halibut, eel, saury, omul, burbot, whitefish, silver carp, chinook salmon. Caviar, fish liver.

    4. Meat of all types: beef, pork, game, chicken, goose, duck, lamb, venison, etc. Grass-fed meat has more "good" fats.

    5. Brain bones (i.e., tubular with bone marrow inside) for cooking nutritious broth.

    6. A variety of overhead non-starchy vegetables: white cabbage, cauliflower, broccoli, brussels sprouts, zucchini, mushrooms, asparagus, leeks, string beans, cucumbers, celery.

    7. Greens: green onions, dill, parsley, spinach, lettuce, chicory salad, cabbage pak choi, peking cabbage, petioled celery, arugula, basil, rosemary, chard, kale, coriander, nettle, sorrel, young beet leaves, quinoa, fennel, radish tops and radishes, oregano. Consume 500 to 1000g of various greens every day.

    8. From dairy products: butter 82%, heavy cream 30 % or more, mascarpone cheese, cottage cheese, brie cheese.

    9. Any seafood: squid, oysters, mussels, shrimp, krill, etc.

    10. You should drink enough clean water to avoid constipation. "Sufficient" means "moderate". You don't have to pour in liters of liquid. Drink only when you are thirsty.

    11. You may also need to salt your food a little more than usual.

    What does natural food give us?
    Fats give us all the necessary energy and building material (cholesterol) for the cells of the entire body, especially the brain and liver.

    Meat, offal, bone broth, and fish give us the necessary minerals, vitamins, and amino acids.
    Vegetables and greens are also rich in vitamins and contain a large amount of fiber, which is necessary for feeding symbiotic microorganisms and trouble-free operation of the intestine.

    Step 4
    Avoid spreads, margarine, and vegetable oils

    The composition of all fats and vegetable oils is a combination of saturated, monounsaturated, and polyunsaturated fatty acids. Vegetable oils consist mostly of polyunsaturated fatty acids, which are very harmful to the human body because they can be oxidized inside the body and cause inflammation in the walls of blood vessels.

    Inflammatory processes in the body provoke a variety of diseases: cardiovascular, arthritis, respiratory diseases, dementia, neurological diseases, type 2 diabetes, cancer.

    In polyunsaturated fatty acid molecules, there are double bonds between carbon atoms. These connections are quite fragile, and in the places of these connections, "weak spots" are formed for oxidation and subsequent inflammation.

    Oxidation of double bonds in polyunsaturated fatty acids leads to an inflammatory process. The more double bonds in fatty acid, the stronger and more active inflammation occurs in the tissues and organs of our body.

    When comparing saturated and polyunsaturated fatty acids, a comparison of a piece of pure iron and a piece of stainless steel can be used as an analogy. In a piece of stainless steel, iron atoms are bound to carbon atoms and do not have fragile bonds, and therefore, the possibility for oxidation.
    Therefore, stainless steel remains strong indefinitely, while in a piece of simple iron, there are fragile bonds between atoms that can quickly break down, and oxygen is attached to these places. Iron is oxidized and rust is formed. A piece of iron is destroyed.

    Good fats for a healthy diet:
    1. MCT-oil. Middle-capsular triglycerides derived from coconut oil. MCT-oil significantly speeds up and facilitates keto-adaptation.
    2. Olive oil (does not cause inflammation)
    3. Fats from poultry (goose, duck, chicken, turkey, quail, pheasant, etc.)
    4. Wild sea fish (source of omega-3)
    5. Avocado, avocado oil
    6. Butter
    7. Lard (melted pork fat)
    8. Beef and mutton fat.
    9. Coconut.

    Step 5
    We should refuse alcohol

    Alcohol destroys liver cells, causing cirrhosis, and is also the cause of alcoholic liver obesity. This is the normal price for the momentary pleasure of a slight dizziness. But this is not the worst thing.

    The end product of alcohol decomposition by the liver are very low-density lipoproteins (LDL) - the most dangerous of the lipoproteins that the liver releases into the bloodstream, and which are deposited on the walls of blood vessels, as well as in muscle fibers.

    LDL cells that settle in the walls and on the walls of blood vessels form so-called cholesterol plaques, which leads to further problems such as atherosclerosis, dementia, coronary heart disease, and chronic kidney failure.

    The subsidence of LDL in the muscles leads to insulin insensitivity, which in turn is the cause of metabolic syndrome, and then diabetes.

    In the first 3-4 weeks of switching to a new type of food, completely stop drinking alcohol — this will make it difficult to adapt to keto and will negate the positive impact of the new diet. It is especially important for postmenopausal women to stop drinking alcohol.

    The rate of alcohol consumption for any person is ZERO. Everything else is a compromise with yourself.

    Step 6
    Observe the proportions

    1. Carbohydrates-no more than 20g net per day. Almost all carbohydrates should come from non-starchy vegetables and greens. Quantitatively this is approximately
    - 500g white / cauliflower / sauerkraut / broccoli plus 200g avocado plus 500g greens
    - or 400g arugula plus 400g asparagus plus 200g avocado plus 500g dill, parsley, spinach.
    - or 400g zucchini plus 1 kg of different herbs (lettuce, spinach, arugula, basil, dill, celery, parsley, coriander, chard)
    - or 300g of string beans plus 1 kg of different herbs (lettuce, spinach, arugula, basil, dill, celery, parsley, coriander, chard)

    Do not be afraid to overeat carbohydrates, and completely abandon vegetables in fear of eating too much. As you can see, 20g of carbohydrates from the right vegetables is a mountain.

    2. The rate of protein for a woman is 45-55g per day, for a man — 55-65g.
    If you consume more protein than the body's cells need to build and repair, you start the aging process.
    The closer you are to menopause, or if you are already in menopause, the stricter this point should be observed if you want to be slim and healthy.
    Quantitatively 50g of protein per day is
    - 2 eggs plus 200g pork belly plus 100g fish fillet
    - 100g of cheese plus 4 eggs
    - 100g ready-made seafood (mussels, squid, octopus, shrimp) plus 2 eggs plus 100g brisket
    - 200g salted herring plus 2 eggs
    As you can see, the number of protein products on keto is symbolic. It is also worth considering that there is a little protein in vegetables, animal fats (lard, chicken, beef fat).

    3. Fat — 120-180g per day.
    Choosing fatty meats, fish, poultry, and eggs for cooking, you already get from 30 to 70 g of fat along with protein.
    The missing amount of fat is very easy to get using
    - olive oil for salad dressing,
    - butter for flavoring ready-made eggs and fish,
    - lard or ghee for cooking
    If you don't get enough fat in one meal, you'll know it right away. First, immediately after eating, there will be a feeling of slight dissatisfaction. Secondly, the feeling of hunger with a lack of fat will visit you about 2-3 hours after eating.

    It is normal if 4-5-6 hours pass between meals. Focus on this time.

    You do not need to try to calculate the daily caloric content of your diet or try to calculate the calorie deficit. Keto food is so good that you enjoy a delicious hearty meal, do not feel hungry, and slim down at the same time. The average recommended daily calorie intake for an adult woman is about 2000 kcal, for a man-2500 kcal.

    Get enough sleep and don 't get nervous.
    If you experience stress or sleep poorly, or sleep at the wrong time, fat burning will be difficult or impossible.

    Emotional stress has a greater impact than physical stress.Emotional stress is any of your negative experiences that cause anxiety, fear, or anger. Toxic relationships and unloved work will not let you lose weight.

    Physical stress - physical exercises atypical for you, disturbed sleep (night work shifts, late bedtime), alcohol intake.

    Under the influence of stress factors, the adrenal glands secrete the hormone cortisol. Cortisol affects brain function. If you feel that you have started to forget the names of friends, phone numbers, addresses, passwords to your accounts, then this is because of cortisol.

    The stress hormone cortisol is a hormone that raises blood glucose levels. That is, it signals the liver to produce more glucose for the body's needs.

    The pancreas reacts to an increase in glucose levels by producing the hormone insulin to remove excess glucose from the bloodstream. And the release of insulin, in turn, activates the hunger hormone-ghrelin.

    That is why many people stress eat. This is the body's natural response to stress at the biochemical level.

    In simple words: if you eat correctly, but you are constantly experiencing physical and/or emotional stress, there will be no weight loss because the increased level of insulin includes a fat-saving mode, and the fat-burning process stops.

    Therefore, if you think that your diet is correct, but between meals you are tormented by a brutal hunger, think about your daily routine, environment, work, etc. You may need to urgently get rid of chronic stress.

    How to minimize stress
    1. More walking in the fresh air. Walking is calming. Open space has a positive effect on health. It also increases the supply of oxygen to your body without the use of high intensity physical activity

    2. Transfer high-intensity training to the first half of the day.

    4. Consume a sufficient number of important electrolytes: potassium, magnesium, and calcium. These minerals help the body become calmer and more resistant to stress factors at the biochemical level. Electrolytes are obtained from a large number of greens and non-starchy vegetables.

    5. You can practice special breathing exercises aimed at relaxation (slow deep breathing).

    6. Try to go to bed no later than 22-30. In this case, the darker the room the better.

    7. Stick to keto for as long as possible.

    Sleep and ketosis

    Most (95%) of fat burning occurs during sleep. Therefore, sleep mode and quality of sleep are very important.

    If your sleep is intermittent, of different duration every day, and in particular you miss a night's sleep (from 23 to 4 hours), then fat burning becomes unlikely.

    Excuses about the fact that "I am a night owl," I need to, I must" and so on, do not fit you. "Night owl" is a sleep disorder in which natural biorhythms are disrupted. The duration and quality of life of "owls" are statistically shorter.

    So, let's go through the basics of a good sleep:
    1. You should go to bed no later than 22: 30 according to your local astronomical (solar) time.

    2. Try not to take physical or mental stress for 3-4 hours before bedtime.
    Bedtime is best suited for relaxed collective and personal activities such as socializing, slow walks, board games, reading, playing music, and drawing. If you have a toxic relationship at work or in the family, shift or abnormal work with a floating schedule, you will not see healthy sleep and ketosis.

    3. Don't drink caffeine-containing drinks after lunch. Everyone has a different sensitivity to caffeine. If you have problems falling asleep, then give up tea and coffee altogether.

    4. After 7 PM, use dim lighting with a color temperature of up to 3000K (sunset colors).

    5. If possible, do not use screens (TVs, tablets, smartphones, projectors) after 7 PM. If problems with sleep are already with you (I am a "night owl"), then do not use it at all. If problems with sleep are just beginning, use special color settings and limit the length of time you can view the screen.

    6. Switch your smartphones to airplane mode before going to bed and turn off wi-fi on your router. During sleep, you do not need electromagnetic noise, random calls, and messages.

    7. Sleep in absolute darkness. Eye pads and a thick blanket cannot do. We need opaque curtains. Turn off lights on power supplies, TVs, and other devices completely.

    8. Eat dinner at least three hours before bedtime. If you are still overweight, fall asleep on your right side.

    Step 7

    At the initial stage of the transition to normal eating behavior, it may happen that along with the right food, hidden sugar or starch enters the body, and as a result, the burning of fat mass slows down or stops altogether.

    A food diary will perfectly cope with the control of the food consumed - you need to record everything you eat for the day. Keeping a diary will allow you to see when and where something went wrong.


    Day 1
    Breakfast: 2 boiled eggs, green olives 50g, green oil (50g of softened butter mixed with 50g of finely chopped greens)
    Lunch: fried chicken thigh, 100g with bones. Green salad (lettuce, spinach, dill, parsley, coriander, arugula, chard, peking, white cabbage, in general, everything you can find), 300g, dressed with apple cider vinegar and olive oil (at least 2 tbsp.)
    Dinner: fried redfish fillet, 90g; a salad of various greens with olive oil and apple cider vinegar, 300g; or sauerkraut with green onions and olive oil, 200-250g; or cauliflower puree, 250g.

    Day 2
    Breakfast: Salad of boiled eggs, green onions and seaweed (2 eggs, 20g green onions, 150g seaweed, olive oil for dressing)
    Lunch: stewed chicken hearts 80g; sauerkraut with green onions and olive oil, 200g, or peking cabbage salad with greens, 200g
    Dinner: string beans stewed in oil (250g); fat minced meat cutlets (150g); olives, avocado.

    Day 3
    Breakfast: 2 boiled eggs with cod liver 50-70g, butter 2 tbsp., greens (dill, parsley, arugula, basil, celery, coriander, etc.)
    Lunch: fried chicken or beef (lamb, pork) liver, 80g; sauerkraut (200g) with green onions (20-30g) and olive oil (2 tbsp), or cauliflower/broccoli puree (250g); or green salad (300g)
    Dinner: stuffed baked mushrooms (150g); fried aldente slices of zucchini (200g), or lightly steamed asparagus (300g), or lightly toned spinach (300-400g)

    Day 4
    Breakfast: 2 eggs fried in lard (30-40g) with green onions
    Lunch: a piece of salted red fish 80g, green oil (50g butter at room temperature mixed with 30g finely chopped greens of your choice: dill, parsley, coriander, basil, thyme, fennel)
    Dinner: chicken fillet stewed in butter with mushrooms (for 1 serving 80g chicken fillet, 50g butter, 80g fresh mushrooms, 100g green onions). Cauliflower puree (300g), or stewed string beans (250g)

    Day 5
    Breakfast: keto salad (100g boiled chicken breast, 100g leafy or head salad, 50g fried bacon, 30g grated cheese, olive oil for dressing)
    Lunch: lettuce sandwich, 50g butter, 2 tbsp cottage cheese, avocado halves, 2 cherry tomatoes. Bone bouillon with chopped greens.
    Dinner: pork jelly (150-180g). Chinese cabbage salad with herbs (dill, parsley, coriander, green onions, celery, etc.), up to 400g

    Day 6
    Breakfast: lettuce leaves (at least three) spread with a thin layer of cottage cheese (3 tbsp), sprinkle with chopped herbs, salt, pepper, sprinkle with olive oil, roll up. Olives or plain black olives, 50g
    Lunch: 2 medium baked chicken wings, 300g sauerkraut with olive oil and chopped herbs, avocado-sour cream sauce.
    Dinner: 200g cauliflower puree (mash the boiled cauliflower with a masher or in a blender, sprinkle generously with butter). 4-5 strips of fried bacon. Salad of any greens and cucumbers (150g), dressed with olive oil or homemade mayonnaise (recipe below)

    Day 7
    Breakfast: fried eggs from 2 eggs with any fried minced meat (50g) and green onions
    Lunch: mackerel in apple cider vinegar and olive oil (90g fish cut into small cubes, pour 1 tbsp apple cider vinegar and 2 tbsp olive oil. Serve with finely chopped green onions and dill)
    Dinner: stewed chicken ventricles, 90g. to garnish with mashed broccoli or cauliflower, 250g, or stewed string beans, 250g, or green salad, 300g, or sauerkraut with green onions and olive oil.

    How to count carbohydrates
    You need to remember that there are several types of carbohydrates.

    1. Insoluble fiber — complex carbohydrates that pass through the digestive tract unchanged.

    2. Soluble fiber — complex carbohydrates that have the ability to repeatedly swell, creating volume. They are not digested by humans and are fed to symbiotic bacteria in the gut. A necessary part of the food for the normal functioning of the intestine. Soluble fiber does not cause an increase in insulin levels.

    3. Mono -, di -, polysaccharides: glucose, fructose, starch, sugar, lactose, maltose, etc. These are just the carbohydrates that need to be considered, and the consumption of which should be limited to a minimum.

    In vegetables such as green leafy vegetables, the amount of sugars is minimal, and their inclusion in the daily menu requires almost no counting. You can take an average value of 3-4g for all the greens that you eat for the day.

    Examples with counting carbohydrates

    Punch. 100g of the product contains 6.3 g of carbohydrates. It's a bit much. But if we look more closely, we will see that almost half of these carbohydrates are insoluble fiber, i.e., ballast.

    Another 3.3 g of 6.3 g is for soluble fiber. It can also be omitted since it is food for the microbiota. And only 0.9 g is accounted for by digestible sugars. Therefore, our daily allowance will not fit 340g of parsley, as it might seem at the beginning, but about 2 kg. So much parsley cannot be eaten!

    Broccoli. 100g of the product contains 6.6 g of carbohydrates. We are only interested in sugar. There are only 1.7 g of them in 100g of broccoli. The remaining carbohydrates are insoluble and soluble fiber. The daily allowance of carbohydrates will fit 1.2 kg of broccoli.

    Sweet pepper. All the same 6.3 g of carbohydrates per 100g of product. But in this case, only 2.1 g of fiber, and the remaining 4.2 g of carbohydrates — sugar. That is, the daily rate of carbohydrates will fit only 470g of sweet pepper.

    Avocado. Per 100g of product - 8.5 g of carbohydrates. Of these, 6.7 g of soluble fiber (they are not considered), and 0.8 g of sugars, which should be taken into account. Thus, the daily norm will fit not 235g of avocado (if you count all the carbohydrates), but as much as 2.5 kg (!)

    White cabbage. 100g of white cabbage contains 5-6g of carbohydrates. At the same time, sugar and fiber contain about 50/50. This means that sugars are linked to fiber, and most of them are digested in the gut. The glycemic index of cabbage is 10. That is, it causes some insulin release, but it is smooth and small. Not peak. Eating cabbage does not cause subsequent brutal hunger.

    And if you eat it as a salad with butter, then even more so, because fat makes the insulin wave even more invisible, within the margin of error. The daily allowance of carbohydrates easily accommodates 600g of cabbage, and there will still be room for greens.

    In this way, you can calculate the number of digestible carbohydrates in each keto-vegetable. Or remember their number from the table below.

    Vegetables that contain less fiber than sugars should be excluded from the diet, at least for the period of keto-adaptation. After ketogenic adaptation, these products can be re-included in your menu, but in a very limited amount - no more than 200g per day.

    These are the following products:
    - tomatoes
    - eggplants
    - sweet pepper
    - onion
    - pumpkin
    - carrot
    - parsnip
    - unsweetened berries

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    Can I use black cumin oil (grapeseed, flax, pumpkin, hemp)?
    In simple words: oils made from any seeds are not good for food.

    No fruit allowed?
    Fruits that can be eaten without fear for the waist — lemons, lime, avocado.

    Can I have dried fruit?
    Dried fruits and vegetables contain 10-15 times more carbohydrates than fresh ones. And a large amount of carbohydrates causes peak insulin production. In the presence of insulin, the body has only one mode-fat storage

    What about nuts?
    Pecans, brazil nuts, and macadamia are the most preferred for the purpose of dropping extra pounds. All other nuts contain too many carbohydrates.

    Please tell me about fasting. Necessary? How often?
    Proceed exclusively from a comfortable mode for yourself. The minimum time without food that everyone needs to endure is 13 hours between dinner and Breakfast. Everything else is based on your health and desire.

    If you have already gained access to your fat reserves, then you will not want to eat for a very long time.

    At least once a day you should get the necessary substances from food: minerals, vitamins, amino acids

    Can I use erythritol?
    Erythritol is considered a natural product and does not give a peak insulin response. Keep in mind only that an amount of more than 50g at a time causes a laxative effect on the intestines.

    Are shirataki noodles allowed on keto?
    A product from the root of a Japanese plant. For low-carb will go, for keto is not necessary. Food should be as rich as possible in vitamins, minerals, proteins, and fats. Your task is to start burning fat reserves.

    And at the same time, your other task is to feel good at the same time, i.e. to get the maximum of useful substances from food. Such as vitamins, amino acids, potassium, magnesium, and trace elements.

    Shirataki is an absolutely useless product. There is absolutely nothing in it. But there will be volume in the stomach. After eating shirataki, you will not get enough nutrients in this meal: there is simply nowhere to put it. The more such meals you will have, the further you will be from really healthy weight loss methods.

    And the brain reacts very simply to the lack of minerals and vitamins: it will make you EAT everything that is not nailed down to get what it needs from food. Breakdowns and constipation occur precisely from a lack of nutrients from the food that you eat.

    But I have dried greens and frozen can somehow replace the fresh one?
    Yes, very much. In 10g of dried greens, there is as much potassium as in 100 fresh ones. You can add dried greens to minced meat, you can add it to hot dishes before serving.
    Frozen greens also retain all the necessary minerals. Therefore, its use in cooking is permissible and even necessary.

    Do you need to take additional vitamins and minerals?
    Only in case of lack of any substance from food.
    Any synthetic substance will be absorbed much worse than the same substance from food.
    Therefore, try to eat the most balanced food, rich in vitamins and minerals.

    Can I use flaxseed flour for cooking?
    We strongly do not recommend using flaxseed flour for cooking.
    - a lot of protein: 36G per 100g of product (just too much)
    - flaxseed contains phytoestrogens-substances that the body recognizes as its own sex hormones, which leads to a hormonal imbalance
    - fats in flaxseed flour are oxidized instantly, and thus cause inflammation in all tissues of the body.

    Do I need extra fiber? Psyllium, pectin, etc?
    Fiber apart from everything is not good, you can even say bad.

    Too much fiber is bad. Few people know this, but the intake of a very large amount of fiber can cause constipation because it absorbs all the liquid from the feces. Taking fiber in addition to food, this is the effect you will cause. Plus, you will be concerned about increased thirst. Greens, sauerkraut, any fibrous vegetables-this is enough.

    With the right diet, with a predominance of fibrous vegetables, you will have plenty of soluble fiber in food without any additives.

    How do I know without using instruments that I am in ketosis?
    Signs of ketosis are as follows:
    1. The feeling of endless brutal hunger passes. In ketosis, hunger is felt differently than on a high-carb diet
    2. Passes dependence on food (sweet, flour)
    3. There is a lot of energy. It takes less time to rest. Passes constant drowsiness.
    4. The volume of the body decreases

    What is MCT oil? And is it necessary to purchase it?
    MCT-Medium-chain triglyceride-extract of medium-chain triglycerides from coconut oil. First, due to their structure, MCT molecules go directly to cells for feeding mitochondria, bypassing the stage of storing and further unpacking from stocks. That is, this oil is not deposited in fat reserves.

    Second, ketones are formed faster from medium-chain triglycerides than from long-chain ones. For those who switched to keto nutrition- right what you need!

    MCT oil gives more energy than other oils, facilitates and accelerates keto-adaptation.
    But you don't have to use it. This is at your discretion and opportunity.

    And in addition to sauerkraut, what other fermented vegetables are used?
    Any vegetables can be fermented: zucchini, squash, cucumbers, tomatoes, daikon.
    When fermenting, the number of carbohydrates in the vegetable decreases, which is only a plus for the keto follower)

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      Only a person cut off from the outside world has not heard about the benefits of polyunsaturated fatty acids. Health-conscious people try to consume these acids as much as possible, sometimes even in preparations.

      Unscrupulous manufacturers often play with our best intentions.

      What are unsaturated fatty...
      11-26-2020, 09:21 AM

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