What are not used today for weight loss. Any woman or man can easily choose an option that will organize not only the conduct conditions, but also the products used. Among the most interesting and effective techniques that have proven to be for many decades, it has become a keto diet.
Initially, it was developed by doctors for the treatment of children's epilepsy, as an alternative to expensive drugs that have not always provided the desired effect. After the popularity of the low carbohydrate diets, this technique was adopted by ordinary people, evaluating the unique effect on the body. Today it is successfully used, both people commonly at home and expert and professionals. But on all in order.
The essence of the diet
Ketogenic, Keto-Diet is a special dietary system that provides for weight loss due to subcutaneous fat existing in energy. The diet consists of products with a high altitude of fat. Carbohydrates are practically excluded and proteins are reduced to a minimum.
This system is based on the transition from the process of glycolysis or carbohydrate division, on lipolysis - "digestion" of fats. Consequently, there is a phenomenon like ketosis, from which the name of the methodology came. This process has a complex chemical justification, but it is we who need to know that leads to an increase in the combustion of subcutaneous fat, which is sometimes so difficult to get rid of.
After a few days to follow the principles of this diet, a person begins to hear how extra centimeters begin to hide before our eyes.
Keto-diet variety for weight loss
There are three varieties of ketogenic weight loss methodology:
- Standard. This is a classic, the simplest option for a diet. Initially, we calculate our individual daily calories. Subsequently, two developments are provided: if you just have to throw away the extra kilos, then we remove the resulting number of 500 kcal and if it is necessary to increase muscle mass, add 500. During weight loss in this way, experts recommend training moderately.
- Target. This variation of the diet involves inclusion in the main refidal program or special carbohydrate downloads, which are more relevant before or after physical effort. They assure that the production of glucose in the right volume by the body, which helps to tolerate more comfortably more intense sports and provides an effective and long term result. In all other things, the main thing is to join the main points of the program. The volume of carbohydrates used in the target diet is calculated on the basis of the following proportion: 0, 5-1 grams of a substance for 1 kilogram of weight with a slight reduction of the fat volume.
- Cyclic. This is the most advanced option, which provides for the use of shelters with a certain frequency, the alternation of low carbohydrate nutrition and high caliber for training. Their duration and breaks depend on how intense training is and what objectives is established. You can use this technique only after the chetosis occurrence, after about two weeks. In this case, 5-10 grams of carbohydrates are added to the diet for each kilogram of weight. The fats are reduced and the proteins remain at the same level. Carbohydrates continue from 9 to 36 hours. Experts recommend starting from the smaller time, gradually adding several hours, depending on how the body reacts to change.
Professionals
Like any other technique, for example Ducan's diet, the weight loss keto-program has its advantages:
- Quick weight loss. This diet works in an excellent way, both with athletes and people who live and work passively. With it, you can get rid of unnecessary centimeters in life without stress and unpleasant consequences. Keton's bodies have trained in the process quickly accumulated.
- Long saturation. There are no "empty" products in the diet, only with high calorie content. And this means that the feeling of hunger will certainly not rise.
- Diabetes prevention. The products envisaged by this program help to reduce blood sugar to normal indicators.
- The fight against epilepsy. The treatment of this disease is the main reason for the creation of a dietary program. Even after a while, he did not lose its meaning in this direction. The keto diet helps to reduce the number of convulsions, smooth the events and also abandon most of the drugs.
- Pressure and cholesterol normalization. The low carbohydrate diets with a high fat of fatty fat help to reduce blood pressure and remove unnecessary cholesterol from the body.
Against
Not without minors:
- Non -uso. The heterogeneous composition, the irregular relationship of proteins, fats and carbohydrates leads to a lack of some beneficial substances and vitamins, which negatively affect the work of the gastrointestinal tract.
- Act and kidneys disorders. The minimum quantity of fiber causes faults in the functioning of important organs. It is also necessary to use the complexes that contain this component.
- Reduce mental and physical ability. Over time he arises sleepy, a person gets tired faster, falls into a state of apathy. There is a decrease in the activity.
Products for the Keto Deta menu: white list
Which products can be consumed during a ketogenic diet? The list is extended and presented by the following positions:
- Fatty meat and low fat. The skin cannot be thrown away.
- The gifts of the seas are squid, shrimp, low fat and even fatty fish.
- Egg.
- Walnuts.
- Raw vegetable oils.
- Green vegetables, vegetables.
- Fruit.
The list of names does not end there. Other articles are allowed. The main thing is that the amount of carbohydrates is in a ratio not exceeding 6%. You can drink both ordinary water and green teas, coffee, decoctions without adding sugar.
Black list
You will have to completely refuse:
- Sahara.
- Margarine.
- Amidacean products.
- Sweet drinks with gas.
- Sweets, marshmallow, chocolate and ice cream.
- Alcoholic beverages, etc.
Keto-Diet: rules for compilation of a menu for a week
A dietary diet with a ketogenic diet should contain products with the following amount of substances in the proportion: 65% fat, 30% protein and 5% of vegetables. These indicators may vary slightly. When choosing, by filling out a Keto-Manu for a week, we pay attention to some points:
- Breakfast should include up to 15 grams of carbohydrates - no longer. It can be dishes of cheeses, vegetables and other products with a minimum amount of starch in the composition. For example, you can prepare eggs with tomatoes, a protein cocktail or eat a small sandwich with cheese.
- Thinking about the adequate diet for lunch, it is strictly forbidden to include cereals, dairy products -caseari, vegetables and fruit components with excess sugars in the diet. At lunchtime, we reduce the amount of carbohydrates to the maximum. For lunch, you can eat soups with meatballs, rice with chicken, etc.
- For the last meal, different combinations of vegetables and meat are ideal. Walnuts are perfect as further additional additive. For example, for dinner, you can serve baked fish with vegetable salad and cedar walnuts.
- The fractional nutrition is our whole. The most important condition is the use of no more than 5 grams of carbohydrates for snacks. During it, you can eat cheese, low -fat cottage, eggs, fish, cucumbers, etc.
Keto-Diet: recipes for the menu for a week
Do you want to lose weight, but I don't know how to think about the diet and which dishes are included in the menu? We offer some interesting recipes. Broccoli saucepan with cheese. An incredibly tasty and abundant dish with vegetables will all have. If you are wary of broccoli, after trying thiscasseroleFent a product forever. To cook, you need:
- Broccoli - 200 grams.
- Onions - 50 grams.
- Eggs - 2 pieces.
- Cheese - 30 grams.
- Patriotic oil - 50 grams.
- Crema of great fat content - 50 grams.
Kitchen:
- We divide the green vegetables into inflorescences and boil in slightly salted water for 15 minutes.
- Cut the radius with thin rings and fry for five minutes of butter to form a spicy golden 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 the fat cream with finely grated cheese and pour the mass into a semi-pording dish.
- Cover the pan with a lid and remove for about 10 minutes until cooking. In the end, salt and add spices to taste.
Cooked mackerel
For fish lovers, this recipe will take a place worthy of a family table book. Excellent taste and incredible benefits are an ideal keto diet. The components will be requested:
- Mackerel - 300 grams.
- Ginger - 0, 5 teaspoon.
- Lemon - ½ pieces.
- Tomato - 1 piece.
- Carrots - 1 piece.
- Onions - 1 piece.
- Favorite perfumed herbs - 0, 5 teaspoon.
- Turmeric, salt - to taste.
Kitchen:
- Prepared a fish carcass is rubbed with spices and salt.
- We clean all the vegetables and finely cut, rub a grater.
- We post the vegetable mixture of the mackerel and send it to the oven.
- Cook for 40 minutes until cooking.
Tired of sitting on the day of unloading on oat flour? Do you want a long -term result? Try a keto diet.