What is not used today to lose weight. Any woman or man can easily choose an option that organizes not only driving conditions, but also the products used. Among the most interesting and effective techniques that have been demonstrated for many decades, a keto diet has become.
Initially, it was developed by doctors for the treatment of children's epilepsy, as an alternative to expensive medications that did not always provide the desired effect. After the popularity of low carbohydrate diets, this technique was adopted by common people, evaluating the unique effect it has on the body. Today it is used successfully, both common people in the home and experienced professional athletes. But especially in order.
The essence of the diet
Ketogenic, keto-dieta is a special dietary system that provides weight loss due to existing subcutaneous fat. The diet is composed of products with a large part of fats. Carbohydrates are practically excluded and proteins are minimized.
This system is based on the transition of the glycolysis process or carbohydrate division, on lipolysis - "digestion" of fats. As a result, there is a phenomenon like ketosis, of which the name of the methodology came. This process has a complex chemical justification, but it is we who need to know that it leads to a greater burning of subcutaneous fat, which is sometimes very difficult to get rid of.
After a few days of following the principles of this diet, a person begins to feel how the additional centimeters begin to hide before our eyes.
Keto-dieta varieties to lose weight
There are three varieties of ketogenic weight loss methodology:
- Standard. This is a classic option, the easiest for a diet. Initially, we calculate our individual daily calorie. Next, two developments are provided: if you only need to throw the additional kilos, then we remove the resulting number of 500 kcal, and if you need to increase muscle mass, add 500. During weight loss in this way, experts recommend moderately training.
- Aim. This variation in the diet implies inclusion in the main references or special carbohydrate discharges, which are more relevant before or after physical effort. They ensure the production of glucose in the correct volume by the body, which helps to tolerate more comfortably more intense sports and provides an effective long -term result. In all other things, the main thing is to adhere 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 a substance by 1 kilogram of weight with a slight decrease in the fat volume.
- Cyclic. This is the most advanced option, which implies the use of refidios with a certain frequency, the alternation of low carbohydrate nutrition and high calibrator for training. Its duration and rest depend on how intense the training is and what objectives a person is established. You can use this technique only after the occurrence of ketosis, after approximately two weeks. In this case, 5-10 grams of carbohydrates are added to the diet for each kilogram of weight. Fats are reduced and proteins remain at the same level. The carbohydrate continues from 9 to 36 hours. Experts advise from the smallest time, gradually adding several hours, depending on how the body reacts to change.
Pros
Like any other technique, for example, Ducan's diet, the weight loss keto program has its advantages:
- Fast weight loss. This diet works excellently, both with athletes and people who live and work passively. With him, he can get rid of unnecessary centimeters at the waist without stress and unpleasant consequences. Keton bodies formed in the process quickly process accumulated fat.
- Long saturation. There are no "empty" products in the diet, only with high calorie content. And this means that the feeling of hunger will definitely not arise.
- Diabetes prevention. The products provided by this program help reduce blood sugar to normal indicators.
- The fight against epilepsy. The treatment of this disease is the main reason to create a dietary program. Even after a while, he did not lose its meaning in this direction. The keto diet helps reduce the amount of seizures, soften the manifestations and also to abandon most drugs.
- Standardization of pressure and cholesterol. Diets low in carbohydrates with a high fat fat content help reduce blood pressure and eliminate unnecessary cholesterol of the body.
Cons
Not without lowercase:
- I do not use. The heterogeneous composition, the unequal relationship of proteins, fats and carbohydrates leads to the lack of some beneficial substances and vitamins, which negatively affects the work of the gastrointestinal tract.
- Intestin and kidneys disorders. The minimum amount of fiber causes failures in the functioning of important organs. It is necessary to additionally use the complexes that contain this component.
- Reducing mental and physical capacity. Over time, sleepiness arises, a person gets tired faster, falls into a state of apathy. A decrease in activity is observed.
Products for Keto Deta: White List
What products can be consumed during a ketogenic diet? The list is extensive and presented by the following positions:
- Fatty and low fat meat. The skin cannot be thrown.
- The gifts of the seas are squid, shrimp, low and even fatty fish.
- Eggs.
- Balls.
- 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 proportion of no more than 6%. You can drink ordinary water and green teas, coffee, decoctions without adding sugar.
Blacklist
You will have to completely reject:
- Sahara.
- Margarine.
- Products with starch.
- Drinks sweetened with gases.
- Sweets, Malvaviscos, chocolate and ice cream.
- Alcoholic beverages, etc.
Keto-Diet: Rules to compile a menu for a week
A dietary diet with a ketogenic diet must contain products with the next number of substances in the proportion: 65% fat, 30% protein and 5% of vegetables. These indicators can vary slightly. When choosing, compile a keto-man for a week, we pay attention to some points:
- Breakfast should include up to 15 grams of carbohydrates, no more. It can be dishes of cheese, 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 sandwich with cheese.
- Thinking about the appropriate diet for lunch, it is strictly prohibited to include cereals, dairy products, vegetable components and fruits with excess sugars in the diet. At lunch time, we reduce the amount of carbohydrates to the maximum. At lunch, you can eat soups with meat meatballs, rice with a chicken, etc.
- For the last meal, the different combinations of vegetables and meat are ideal. Nuts are perfect as an additional useful additive. For example, for dinner, baked fish can serve with a vegetable salad and cedar nuts.
- Fractional nutrition is our whole. The most important condition is the use of no more than 5 grams of carbohydrates per snack. During it, you can eat cheese, low -fat cheese, eggs, fish, cucumbers, etc.
Keto-Diet: Menu recipes for a week
Do you want to lose weight, but I don't know how to think about the diet and what dishes are included in the menu? We offer some interesting recipes. Broccoli casserole with cheese. An incredibly tasty and abundant dish with vegetables will have everyone. If you distrust the broccoli, after trying thiscasseroleThey fent a product forever. To cook, you need:
- Broccoli - 200 grams.
- Onions - 50 grams.
- Eggs - 2 pieces.
- Cheese - 30 grams.
- Patriotic oil - 50 grams.
- Gase content cream: 50 grams.
Cooking:
- We divide the green vegetable 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 cortex.
- We send broccoli inflorescences to the pan and fry for another five minutes.
- In a separate bowl, robe 2 eggs and take them with vegetables.
- We combine fat cream with finely grated cheese and pour the dough into a semi-listo plate.
- We cover the pan with a lid and cook over low heat for about 10 minutes until it is cooked. In the end, salt and add spices to taste.
Baked mackerel
For fish lovers, this recipe will occupy a decent place in a family table book. The excellent flavor and incredible benefit are an ideal keto diet. The components will be required:
- Mackerel - 300 grams.
- Ginger - 0. 5 teaspoon.
- Lemon - ½ pieces.
- Tomato - 1 piece.
- Carrots - 1 piece.
- Onions - 1 piece.
- Favorite fragrant herbs - 0. 5 teaspoon.
- Turmeric, salt - to taste.
Cooking:
- A fish housing with spices and salt is prepared.
- We clean all the vegetables and cut finely, we rub on a grater.
- Fill the mixture of horse vegetables and send it to the oven.
- Bake for 40 minutes until it is cooked.
Tired of sitting on the day of discharge in the oatmeal? Do you want a long -term result? Try a diet keto.