What is not used today for weight loss. Any woman or man can easily choose an option to organize not only the conditions of conducting, but also the products used. Among the most interesting and effective techniques that have proven themselves for many decades, it has become a keto diet.
Initially, it was developed by doctors to treat epilepsy of children as an alternative to expensive medicines that do not always provide the desired effect. After the popularity of low carbohydrate diets, this technique was accepted by ordinary people, evaluating the unique effect on the body. Today it is successfully used both ordinary people at home and experienced, professional athletes. But for everything in order.
The essence of diet
Ketogenic, Keto-diet is a special nutrition system that provides weight loss due to existing subcutaneous fats in energy. The diet is made up of products with a high fatty fat. Carbohydrates are practically excluded and proteins are minimized.
This system is based on the transition from the process of glycolysis or the separation of carbohydrates, to lipolysis - "digestion" of fat. As a result, there is a phenomenon as ketosis, from which the name of the methodology comes. This process has a complex chemical justification, but it is we need to know that it leads to increased burning of subcutaneous fats, which is sometimes so difficult to get rid of.
After a few days, following the principles of this diet, one begins to feel the extra inches begin to hide before our eyes.
Varieties of ket-diet for weight loss
There are three varieties of ketogenic weight loss methodology:
- Standard. This is a classic, the easiest diet option. Initially, we calculate our individual daily calorie. Next, two developments are provided: if you just have to throw away extra pounds, then we take away from the resulting number of 500 kcal and if you need to increase muscle mass, add 500. During weight loss this way, experts recommend training moderately.
- Aim. This change in the diet involves the inclusion in the main program of referees or special carbohydrates downloads that are most appropriate before or after exercise. They guarantee the production of glucose in the right volume of the body, which helps to bear more intensity sports and provide an effective, long -term result. In all other things, the main thing is to stick to the main points of the program. The volume of carbohydrates used in the target diet is calculated according to the following proportion: 0, 5-1 grams of substance per 1 kilogram weight with a slight reduction in the volume of fat.
- Cyclically. This is the most advanced option that involves the use of referees with a certain frequency-combustion of low-carbohydrates and high-calipper meals for training. Their duration and vacations depend on how intense the training is and what goals a person is set. You can only use this technique after the appearance of ketosis, after about two weeks. In this case, 5-10 grams of carbohydrates per kilogram of weight are added to the diet. The fats are reduced and the proteins remain at the same level. Carbohydrate lasts from 9 to 36 hours. Experts advise to start from the least time, gradually adding a few hours, depending on how the body responds to the changes.
Pluses
Like any other technique, for example, Dukan's diet, the kettricles of weight loss has its advantages:
- Fast weight loss. This diet works great with both athletes and people who live and work passively. With it you can get rid of unnecessary centimeters of the waist without stress and unpleasant consequences. The ketone bodies formed in the process quickly accumulate fat.
- Long saturation. There are no "empty" products in the diet, only high in calories. And that means that the feeling of hunger will definitely not arise.
- Diabetes Prevention. The products provided by this program help reduce blood sugar to normal.
- Fighting epilepsy. Treatment for this disease is the main reason for the creation of a diet program. Even after a while, she did not lose her meaning in this direction. Keto Diet helps to reduce the number of seizures, smooth out manifestations, and also abandon most medicines.
- Normalization of pressure and cholesterol. Low carbohydrate diets help reduce blood pressure and remove unnecessary cholesterol from the body.
Disadvantage
Not without minuses:
- No -use. The heterogeneous composition, the uneven ratio of proteins, fats and carbohydrates leads to a lack of some nutrients and vitamins, which has a negative effect on the work of the gastrointestinal tract.
- Intestinal and kidney disorders. The minimum amount of fiber causes damage to the functioning of important organs. It is necessary to additionally use the complexes that contain this component.
- Reducing mental and physical abilities. Over time, drowsiness occurs, one gets tired faster, falls into a state of apathy. There is a decrease in activity.
Keto Deta menu products: White list
What products can be consumed during a ketogenic diet? The list is extensive and presented from the following positions:
- Fat and low -fat meat. The skin cannot be discarded.
- The gifts for the seas are squid, shrimp, low fat and even oily fish.
- Eggs.
- Nuts.
- Raw vegetable oils.
- Green vegetables, greenery.
- Fruits.
The name list does not end there. Other items are allowed. The main thing is that the amount of carbohydrates is not more than 6%. You can drink both plain water as well as green teas, coffee, decoctions without adding sugar.
Blacklist
You will have to completely refuse:
- Sahara.
- Margarine.
- Starch products.
- Sweetened gas drinks.
- Sweets, rose, chocolate and ice cream.
- Alcoholic beverages, etc.
KETO DIET: Rules for compiling a menu for a week
A ketogenic diet diet should contain products with the following amounts of substances in the ratio: 65% fat, 30% protein and 5% of vegetables. These indicators can vary lightly. When we choose, we compile Keto Manu for a week, we pay attention to some points:
- Breakfast should include up to 15 grams of carbohydrates - no more. It can be cheeses, vegetables and other products with a minimal amount of starch in the composition. For example, you can prepare eggs with tomatoes, a protein cocktail, or eat a small sandwich with cheese sandwich.
- Thinking about the right diet for lunch, it is strictly forbidden to include cereals, dairy products, vegetables and fruit components with excess sugars in the diet. During noon, we reduce the amount of carbohydrates to the maximum. At noon you can eat soups with meat meatballs, rice with chicken, etc.
- For the last meal, different combinations of vegetables and meat are ideal. Nuts are perfect as a useful additional supplement. For example, for dinner you can serve roasted fish with vegetable salad and cedar nuts.
- Fractional eating is our everything. The most important condition is the use of no more than 5 grams of carbohydrates per breakfast. During it you can eat cheese, low -fat cottage cheese, eggs, fish, cucumbers, etc.
KETO DIET: Menu recipes for a week
Do you want to lose weight but do not know how to think about the diet and what dishes are included in the menu? We offer some interesting recipes. Broccoli Gyuven with cheese. An incredibly delicious, a hearty dish with vegetables will have everyone. If you have a distrust of broccoli then try thisgouvecFeel the product forever. For cooking you need:
- Broccoli - 200 grams.
- Onions - 50 grams.
- Eggs - 2 pieces.
- Cheese - 30 grams.
- Patriotic oil - 50 grams.
- High fat cream - 50 grams.
Cooking:
- We divide the green vegetables into inflorescences and boil in lightly salted water for 15 minutes.
- Cut the beam with thin rings and fry for five minutes in butter to form a spicy gold crust.
- We send broccoli inflorescences in the pan and fry for another five minutes.
- In a separate bowl, beat 2 eggs and fill them with vegetables.
- We combine fat cream with finely grated cheese and pour the table into the semi -saucepan.
- Cover the pan with a lid and simmer for about 10 minutes until it is cooked. At the very end of salt and add spices to taste.
Baked mackerel
For fish lovers, this recipe will take a decent place in a family table. Excellent taste and incredible benefit are the perfect keto diet. Components will be needed:
- Mackerel - 300 grams.
- Ginger - 0, 5 teaspoon.
- Lemon - ½ pieces.
- Tomato - 1 piece.
- Carrots - 1 piece.
- Onion - 1 piece.
- Favorite aromatic herbs - 0, 5 teaspoon.
- Turmeric, salt - to taste.
Cooking:
- A prepared fish corpse is rubbed with spices and salt.
- We clean all the vegetables and sliced, rub it on a grater.
- We fill the vegetable mixture of mackerel and send it to the oven.
- Bake for 40 minutes until cooked.
Did you get tired of sitting on the oatmeal unloading day? Want a long -term result? Try the ket-diet.