What is not used today for weight loss. Any woman or man can easily choose an option that not only arranges the conditions for implementing, but also the products used. Among the most interesting and effective techniques that have proven for many decades, a keto diet has become.
Originally, it was developed by doctors to treat children's epilepsy as an alternative to expensive drugs that did not always give the desired effect. Following the popularity of the low -colyhydrate, this technique was adopted by ordinary people who assessed the unique effect it has on the body. Today it is used successfully, both ordinary people at home and experienced, professional athletes. But about everything in order.
The essence of the diet
Ketogen, the keto-diet is a special dietary system that provides weight loss due to existing subcutaneous fat for energy. The diet is composed of products with a high proportion of fat. Carbohydrates are practically excluded and proteins are minimized.
This system is based on the transition from the process of glycolysis or division of carbohydrates on lipolysis - "digestion" of fat. As a result, there is such a phenomenon as ketosis from which the name of the methodology came. This process has a complex chemical justification, but we are who need to know that it leads to increased combustion of subcutaneous fat, which is sometimes so difficult to get rid of.
After a few days of following the principles of this diet, a person begins to feel where extra centimeters begin to hide from our eyes.
Sorts of keto-diet for weight loss
There are three varieties of ketogenic weight loss methodology:
- Standard. This is a classic, the easiest option for a diet. Originally, we calculate our individual daily calorie. Next, two developments are delivered: If you just need to throw away the extra pounds, we take away from the resulting number of 500 kcal and if you need to increase muscle mass, add 500. Under weight loss in this way, experts recommend training moderately.
- Goal. This variation of the diet involves inclusion in the main program for reflections or special carbohydrates downloads that are most relevant before or after physical exertion. They ensure the production of glucose in the right volume of the body, which helps more comfortably with more intense sports and produce an effective, long -term result. In all other things, the most important thing is to comply with the main points of the program. The amount of carbohydrates used in the target is calculated according to the following conditions: 0, 5-1 grams a substance per1 kg of weight with a slight decrease in the fat volume.
- Cyclic. This is the most advanced option that involves the use of reflections with a particular frequency exchange of nutrition with low carbohydrate and high-carbonation for training. Their duration and breaks depend on how intense the training is and what goals a person sets themselves. You can only use this technique after the occurrence of ketosis after about two weeks. In this case, 5-10 grams of carbohydrates are added to the diet for each kilogram weight. The fats are reduced and proteins remain at the same level. Carbohydrate continues from 9 to 36 hours. Experts advise from the smallest time and gradually add several hours, depending on how the body responds to changes.
Benefits
Like any other technique, for example, Ducan's diet, the keto program for weight loss has its advantages:
- Quick weight loss. This diet works excellently, both with athletes and people who live and work passively. With that, you can get rid of unnecessary centimeters at the waist without stress and unpleasant consequences. Keton bodies formed in the process treat quickly accumulated fat.
- Long saturation. There are no "empty" products in the diet, only with high calorie content. And that means the feeling of hunger will certainly not arise.
- Prevention of diabetes. The products referred to by this program help reduce blood sugar to normal indicators.
- The fight against epilepsy. Treatment of this disease is the main reason for creating a dietary program. Even after a while, she did not lose its importance in this direction. Keto diet helps reduce the number of seizures, smooth manifestations and also give up most drugs.
- Normalization of pressure and cholesterol. Low -carb -Diets with a high fat content in fat help reduce blood pressure and remove unnecessary cholesterol from the body.
Disadvantages
Not without minuses:
- Non -use. The heterogeneous composition, the uneven relationship between proteins, fat and carbohydrates leads to a lack of some beneficial substances and vitamins that negatively affect the work of the gastrointestinal tract.
- Disorders of the intestines and kidneys. The smallest amount of fiber causes errors in the function of important organs. It is necessary to use the complexes that contain this component.
- Reduction of mental and physical ability. Over time, drowsiness occurs, a person is covered faster, falls into a state of apathy. A decrease in activity is noted.
Products for Keto Deta -Menu: White List
What products can be consumed under a ketogenic diet? The list is extensive and presented by the following positions:
- Fat and fatty meat. The skin cannot be thrown away.
- Sea gifts are octopus, shrimp, fatty fat and even greasy fish.
- Egg.
- Nuts.
- Raw vegetable oils.
- Green vegetables, greens.
- Fruits.
The list of names does not end there. Other items are allowed. The most important thing is that the amount of carbohydrates is in a ratio of no more than 6%. You can drink both plain water and green tea, coffee, decoction without the addition of sugar.
Black list
You will have to refuse:
- Sahara.
- Margarine.
- Starch -containing products.
- Sweetened drinks with gasing.
- Sweets, marshmallows, chocolate and ice cream.
- Alcoholic beverages, etc.
Keto-Diet: Rules for the preparation of a menu for a week
A dietary diet with a ketogenic diet must 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 we choose, compiling a keto manu for a week, we are aware of some points:
- Breakfast should include up to 15 grams of carbohydrates - no more. It can be dishes of cheeses, vegetables and other products with a minimum amount of starch in the composition. For example, you can cook eggs with tomatoes, a cocktail of proteins or eat a small sandwich sandwich with cheese.
- When you think of proper diet for lunch, it is strictly forbidden to include grain, dairy products, vegetable and fruit components with excess sugar in the diet. At lunchtime, we reduce the amount of carbohydrates to the maximum. In lunch you can eat soups with meat buns, rice with a chicken, etc.
- For the last meal, different combinations of vegetables and meat are ideal. Nuts are perfect as a useful additional additive. For example, for dinner you can serve baked fish with a vegetable salad and cedar.
- Fractional nutrition is our everything. The most important state is the use of a maximum of 5 grams of carbohydrates per day. Snack. Under it you can eat cheese, cottage cheese with low fat fat, eggs, fish, cucumbers, etc.
Keto-diet: recipes on menu for a week
You want to lose weight, but don't know how to think about the diet and what dishes are included in the menu? We offer some interesting recipes. Broccoli stew with cheese. An incredibly tasty, solid bowl of vegetables wants everyone. If you are distrust of broccoli after trying thisThe stewFent a product forever. For cooking you need:
- Broccoli - 200 grams.
- Onions - 50 grams.
- Eggs - 2 pieces.
- Cheese - 30 grams.
- Patriotic oil - 50 grams.
- Cream with high fat content - 50 grams.
Cooking:
- We divide the green vegetable into inflorescences and boil in lightly salted water for 15 minutes.
- Cut the beam with thin rings and fry for five minutes into butter to form a spicy golden crust.
- We send broccoli flower stands to the pan and fry for another five minutes.
- In a separate bowl, hit 2 eggs and fill them with vegetables.
- We combine fat cream with finely grated cheese and pour the pulp into a semi-ready bowl.
- We cover the pan with a lid and simmer for approx. 10 minutes until cooked. At the end, salt and add spices to taste.
Baked mackerel
For fish lovers, this recipe will take a worthy place in a family table book. Excellent taste and incredible advantage is an ideal keto diet. The components required:
- Mackerel - 300 grams.
- Ginger - 0, 5 tsp.
- Lemon - ½ pieces.
- Tomato - 1 piece.
- Carrots - 1 piece.
- Onion - 1 piece.
- Favorite fragrant herbs - 0, 5 tsp.
- Turmeric, salt - to taste.
Cooking:
- Made a body of fish is rubbed with spices and salt.
- We clean all vegetables and fines, rub on a rivet.
- We fill the vegetable mixture of the mackerel and send it to the oven.
- Bake for 40 minutes until cooked.
Tired of sitting on the day of unloading on oatmeal? Want a long -term result? Try a keto diet.