Something that is not used today for weight loss. Any woman or man can easily choose an option that will arrange not only the conditions of holding but also the products used. Among the most interesting and effective techniques that have been proven for many decades have become a Keto diet.
Initially, it was developed by doctors to treat children's epilepsy as an alternative to expensive drugs that do not always have the desired effect. After the popularity of low carbon diet, this technique was adopted by ordinary people, evaluating the unique effect it has on the body. Today it is successfully used as ordinary people at home and experienced, professional athletes. But in order to do everything.
The essence of the diet
Ketogenic, keto-diet is a special dietary system that provides weight loss due to subcutaneous fat in energy. The diet consists of high -fat products. Carbohydrates are virtually excluded and proteins are minimized.
This system is based on the process of glycolysis process or carbohydrate division, the "digestion" of lipolysis - fats. As a result, there is a phenomenon such as ketosis from which the name of the methodology came. This process has difficult chemical justification, but we need to know that it results in an increase in subcutaneous fat burning, which is sometimes so difficult to release.
A few days after the principles of this diet, a person begins to feel how extra centimeters start in front of us.
Keto-diet varieties for weight loss
There are three types of ketogenic weight loss methodology:
- Standard. This is a classic, the simplest option for a diet. Initially, we calculate our individual daily calories. Next, there are two events: If you just have to throw extra pounds, then we deprive the amount of 500 kcal, and if you need to increase muscle mass, add 500.
- Target. This variability of the diet involves involving Refids or special carbohydrate downloads in the main program that is most relevant before or after physical effort. They provide glucose production by the body to the right volume, which promotes more comfortably more intense sports and provides an effective, long -term result. In all other things, the key is to observe 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 a substance per 1 kg weight, with a slight decrease in fat volume.
- Cyclic. This is the most advanced option that involves the use of refids for a certain frequency-exercise alternative to low carbon and high caliper nutrition. Their duration and breaks depend on how intense the training is and what the goals are for the person themselves. This technique can only be used after ketosis, about two weeks later. In this case, 5-10 grams of carbohydrates are added to the diet for each kilogram weight. Fats decrease, and proteins remain at the same level. Carbohydrates last from 9 to 36 hours. Experts recommend starting from a short time, gradually adding a few hours, depending on how the body responds to changes.
Positive
For example, like any other technique, the Dukan diet, the weight loss keto-program has its advantages:
- Fast weight loss. This diet works perfectly with both athletes and people who live and work passively. With it, you can get rid of extra centimeters without stress and unpleasant consequences. Keton bodies produced in this process quickly process the fat accumulated.
- Long saturation. There are no "empty" products in the diet, only with high calorie content. This means that the feeling of hunger does not really arise.
- Diabetes Prevention. The products provided in this program help to reduce blood sugar indicators.
- Fight against epilepsy. Treating this disease is the main cause of creating a dietary program. Even after some time, he did not lose meaning in this direction. Keto diet helps reduce the number of seizures, manifests smoothly and also most drugs.
- Normalization of pressure and cholesterol. Low carbon diet with high fat content helps to reduce blood pressure and remove excess cholesterol from the body.
Positive
No without disadvantages:
- No -use. Heterogeneous composition, uneven ratio of proteins, fats and carbohydrates causes a lack of some beneficial substances and vitamins, which adversely affects the functioning of the gastrointestinal tract.
- Intestinal and kidney disorders. The minimum amount of fiber causes failure in the functioning of important organs. It is necessary to additionally use complexes that contain this component.
- Reduce mental and physical ability. Over time, drowsiness arises, a person struck faster, in a state of apathy. A decrease in activity is noted.
Products for Keto Deta Menu: White List
What products can be used in a ketogenic diet? The list is extensive and represented by the following positions:
- Fatty and low meat. The skin cannot be thrown away.
- Seaside gifts are squid, shrimp, low fat and even greasy fish.
- Eggs.
- Walnuts.
- Raw vegetable oils.
- Green vegetables, herbs.
- Fruits.
The list of names does not end here. Other items are allowed. The main thing is that the amount of carbohydrates is no more than 6%. You can drink both ordinary water and green tea, coffee, decoctions without adding sugar.
Black List
You will have to completely give up:
- Sahara.
- Margarine.
- Starch products.
- Sweets drinks with greenery.
- Sweets, swampy, chocolate and ice cream.
- Spirits and a. Sh.
Keto-Diet: The rules for compiling menu for a week
A dietary diet that has a ketogenic diet should include products that have the following substances in proportion: 65% fat, 30% protein and 5% of vegetables. These indicators may be slightly different. When designing Keto-Manu within a week, we pay attention to some points:
- Breakfast should contain 15 grams of carbohydrates - longer. These can be dishes of cheese, vegetables and other products in which the minimum amount of starch. For example, you can prepare eggs with tomatoes, protein cocktails or eat a small sandwich sandwich with cheese.
- Thinking about a proper diet for lunch is strictly prohibited from grain, dairy products, vegetables and fruit components in the diet. During lunch, we reduce the amount of carbohydrates as much as possible. At lunch you can eat soups with meat, rice chicken, and so on. Sh.
- For the last dish, different combinations of vegetables and meat are ideal. Nuts are perfect as a useful additional supplement. For example, for dinner, you can serve baked fish with vegetable salad and cedar nuts.
- Fractional meals are all ours. The most important condition is the use of no more than 5 grams of carbohydrates per meal. At this time you can eat cheese, low cottage cheese, eggs, fish, cucumbers, etc. Sh.
Keto-Diet: Menu recipes for a week
You want to lose weight, but you don't know how to think about a diet and what dishes are included in the menu? We offer some interesting recipes. Broccoli casserol with cheese. An incredibly delicious, sincere dish with vegetables will have everyone. If you are distrustful of broccoli, then tryClusterProduct forever. For cooking, you need:
- Broccoli - 200 grams.
- Onions - 50 grams.
- Eggs - 2 pieces.
- Cheese - 30 grams.
- Patriotic oil - 50 grams.
- Large fat content - 50 grams.
Cooking:
- We divide the green vegetables into inflorescences and boil in slightly salted water for 15 minutes.
- Cut the beam with thin rings and fry for five minutes in butter to form a spicy golden crust.
- We send broccoli inflorescences to the panel and roast for another five minutes.
- In a separate bowl, beat 2 eggs and fill them with vegetables.
- We put the fat cream with finely grated cheese and pour the mass into a semi -finished dish.
- We cover with a lid and judge for about 10 minutes until cooked. Finally, salt and add spices to taste.
Baked mackerel
For fish lovers, this recipe will take a decent place in the family table book. Excellent taste and incredible benefit of an ideal Keto diet. The components will be required:
- Mackerel - 300 grams.
- Ginger - 0. 5 teaspoons.
- Lemon - ½ slices.
- Tomatoes - 1 piece.
- Carrots - 1 piece.
- Onions - 1 piece.
- Favorite fragrant herbs - 0. 5 teaspoons.
- Turmeric, salt - to taste.
Cooking:
- Prepared fish framed pepper with spices and salt.
- We clean all the vegetables and finely chop them on the rubric.
- We pour the mackerel vegetable mixture and send it to the oven.
- Bake for 40 minutes until cooked.
Tired on the day of unloading of oatmeal porridge? Do you want a long -term result? Try Keto-diet.