What is not used today for weight loss. Any women or men can easily choose the options that will arrange not only the conditions of running, but also the product used. Among the most interesting and effective techniques that have proven themselves for decades, diet keto has become.
Initially, it was developed by doctors for the treatment of children's epilepsy, as an alternative to expensive medicines that do not always have the desired effect. After the popularity of low -carb diets, this technique is adopted by ordinary people, evaluating the unique effects of the body. Today it was successfully used, both ordinary and experienced, professional athletes. But about everything in order.
The essence of the diet
Ketogenic, keto-diet is a special nutritional system that provides weight loss due to existing subcutaneous fat. Diets are made up of products with high fats. Carbohydrates are excluded and protein is reduced.
The system is based on the transition from the process of glycolysis or the separation of carbohydrates, on lipolysis - "digestion" of fat. As a result, there are phenomena such as ketosis, from which the name of the methodology comes. This process has complex chemical justification, but we need to know that it leads to increased subcutaneous fat burning, which is sometimes very difficult to get rid of.
After a few days of following the principle of this diet, one began to feel how additional centimeters began to hide before our eyes.
Keto-diet varieties for weight loss
There are three types of ketogenic weight loss methodology:
- Standard. This is a classic, easiest for diet. At first, we calculated our individual calories. Next, two developments are provided: if you only need to remove extra pounds, then we take from the resulting 500 kcal, and if you need to increase muscle mass, add 500. During weight loss in this way, experts recommend moderate training.
- Target. This diet variation involves entry in the main Refids program or downloading special carbohydrates, most relevant before or after physical work. They ensure the proper production of glucose by the body, which helps to be more comfortable with more intense sports and provides effective and long results. In all other things, the main thing is to comply with the main points of the program. The amount of carbohydrates used in the target diet is calculated in accordance with the following proportions: 0. 5-1 grams of ingredients per 1 kilogram of weight with slight decreases in the amount of fat.
- Cycle. This is the most advanced option, which involves the use of refids with a certain frequency of low carbohydrate nutrition and high nutrition for training. Their duration and rest depend on how intense the training is, and the goal of a person to set himself. You can use this technique only after the incidence of ketosis, after about two weeks. In this case, 5-10 grams of carbohydrates are added to the diet for each pound of heavy. Fat is reduced, and protein remains at the same level. Carbohydrates persist from 9 to 36 hours. Experts advise from the smallest time, gradually adding hours, depending on how the body reacts to change.
Advantage
Like any other technique, for example, Ducan diet, weight loss keto-program has its advantages:
- Rapid weight loss. The diet works well, both with athletes and people who live and work passively. Therefore, you can get rid of unnecessary centimeters in the waist without pressure and unpleasant consequences. Ketone body formed in the process quickly processing accumulated fat.
- Long saturation. There is no "empty" product in the diet, only with high calorie content. And this means that the feeling of hunger will never arise.
- Prevention of diabetes. The products provided by this program help reduce blood sugar to normal indicators.
- The struggle against epilepsy. The treatment of this disease is the main reason for establishing a nutrition program. Even after a while, he did not lose his interest in this direction. Keto diet helps reduce the number of seizures, emits manifestations, and also leaves most of the drugs.
- Normalization of stress and cholesterol. Low diets with high fat content to reduce blood pressure and remove unnecessary cholesterol from the body.
Harm
Not without minus:
- Not used. Heterogenous compositions, uneven protein, fat and carbohydrate ratios lead to deficiency of beneficial substances and vitamins, which negatively affect the work of the gastrointestinal tract.
- Intestinal and kidney disorders. The minimum amount of fiber causes failure in important organ function. It is necessary to use a complex containing this component.
- Reduce mental and physical capacity. Over time, drowsiness arises, a tire faster, falling into a state of indifference. Reduction of activity is observed.
Products for Keto Details Menu: White List
What products can be eaten during a ketogenic diet? This list is broad and delivered by the following positions:
- Fatty meat and low. The skin cannot be removed.
- Sea gifts are squid, shrimp, low and greasy fish.
- Egg.
- Peanuts.
- Raw vegetable oil.
- Green vegetables, vegetables.
- Fruits.
The list of names doesn't end there. Other goods are allowed. The main thing is that the amount of carbohydrates is in a ratio of not more than 6%. You can drink both ordinary water and green tea, coffee, decoctions without adding sugar.
Blacklist
You must fully reject:
- Sahara.
- Margarine.
- Products.
- Sweet drinks with gassing.
- Sugar -gula, marshmallow, chocolate and ice cream.
- Alcoholic beverages, etc.
Keto-diet: Rules for sorting menu for a week
Diets with a ketogenic diet should contain products with the following amounts of ingredients in proportion: 65% fat, 30% protein and 5% vegetables. These clues may vary slightly. When choosing, organizing keto-manu for a week, we pay attention to a few things:
- Breakfast should include up to 15 grams of carbohydrates - no longer. It can be a dish of cheese, vegetables and other products with minimum amount of starch in the composition. For example, you can prepare eggs with tomatoes, protein cocktails or eat small sandwiches with cheese.
- Thinking about the appropriate diet for lunch, it is strictly prohibited to include cereal products, dairy, vegetables and fruit components with excess sugar in the diet. At lunch time, we reduce the amount of carbohydrates to the maximum. During lunch, you can eat soup with meat meatballs, rice with chicken, etc.
- For the last meal, different combinations of vegetables and meat are ideal. Peanuts are perfect as useful supplements. For example, for dinner, you can serve fish with vegetable salads and peanut butter.
- The nutritional nutrition is everything. The most important situation is the use of not more than 5 grams of carbohydrates per snack. At that time, you can eat cheese, low cheese, eggs, fish, cucumbers, etc.
Keto-diet: A recipe for a menu for a week
Want to lose weight, but don't know how to think about diet, and what dish is included in the menu? We offer some interesting recipes. Broccoli casserole with cheese. Very tasty and warm dishes with vegetables will have everyone. If you don't trust broccoli, after trying thiscasseroleFent product for a long time. To cook, you need:
- Broccoli - 200 grams.
- Onion - 50 grams.
- Eggs - 2 pieces.
- Cheese - 30 grams.
- Patriotic oil - 50 grams.
- Large fat content cream - 50 grams.
Cooking:
- We divide the green vegetables into the flowers and boil a little salt for 15 minutes.
- Cut the beam with a thin ring and fry for five minutes in the butter to form a golden crust.
- We send broccoli border to the pan and fry for another five minutes.
- In a separate bowl, 2 o'clock eggs and fill with vegetables.
- We combine fat cream with fine cheese and pour the mass into a partial dish.
- We cover the pan with a lid and simmer for about 10 minutes until cooked. Finally, salt and add spices -to taste.
Baked Mackerel
For fish lovers, this recipe will take a fair place in the family table book. Excellent taste and incredible benefit is the ideal keto diet. Components are required:
- Mackerel - 300 grams.
- Ginger - 0. 5 teaspoons.
- Lemon - ½ pieces.
- Tomato - 1 piece.
- Carrots - 1 piece.
- Onion - 1 piece.
- Favorite fragrance herbs - 0. 5 teaspoons.
- Turmeric, salt - to taste.
Cooking:
- Provides fish carcasses rubbed with spices and salt.
- We clean all the vegetables and cut it fine, rub on the grated.
- We inserted a mixture of vegetables and sent them to the oven.
- Bake for 40 minutes until cooked.
Tired of sitting on the day of unloading at oatmeal? Want a long result? Try keto-diet.