Which is not used today for weight loss. Any woman or man can easily choose an opportunity that organizes not only the conditions for driving but also the products used. Among the most interesting and effective techniques that have proven themselves for decades has become the keto diet.
Initially, it was developed by doctors to treat children's epilepsy as an alternative to expensive medicines, which did not always provide the desired effect. After the popularity of a low -carbohydrate diet, this technique was used by ordinary people, evaluating the unique effect on the body. It is successfully used today for both ordinary people and experienced professional athletes. But everything is fine.
The essence of diet
Ketogen, keto-diet, is a special diet system that provides weight loss to existing subcutaneous fat. The diet consists of products with high fat content. Carbohydrates are virtually excluded and proteins are minimized.
This system is based on the transition of glycolysis or carbohydrates in the lipolysis of fats. As a result, there is a phenomenon such as ketosis from which the name of the methodology came. This process has a complex chemical justification, but we need to know that it results in increased subcutaneous fat burning, which is sometimes so difficult to get rid of.
A few days after following the principles of the diet, one begins to feel that extra centimeters begin to hide in front of our eyes.
Brees of keto-diet to lose weight
There are three types of ketogenic weight loss methodology:
- Standard. This is a classic, the simplest opportunity for diet. Initially, we calculate individual daily calories. Two improvements are then made: if you just need to throw away the extra pound, we will withdraw the resulting 500 kcal number and add 500 if you need to increase your muscle mass. In this way, experts recommend training moderately during weight loss.
- Target. This variation of the diet includes insertion of refid or special carbohydrate downloads, which are most important before or after physical effort. They ensure the production of glucose in better quantities than the body, which helps more comfort to tolerate intensive sports and results in effective, long -term results. The most important thing is to follow the main points of the program. The amount of carbohydrates used in the diet is calculated as follows: 0, 5-1 grams of 1 kilogram weight / weight, with a slight decrease in fat.
- Cyclic. This is the most advanced option that includes the use of refids with a certain frequency-the alternation of low carbohydrate and high caliped food for training. Their duration and breaks depend on how intense training is and what purposes one serves. You can use this technique only after the occurrence of ketosis, after about two weeks. In this case, 5-10 grams of carbohydrates are added to the diet for each weight kilogram. Fats decrease and proteins remain at the same level. The carbohydrate continues between 9 and 36 hours. Experts advise to start with the slightest time, gradually adding several hours, depending on how the body responds to changes.
Profit
Like all other techniques, such as Ducan's diet, the weight loss keto program has the benefits:
- Fast weight loss. This diet works great, both with athletes and people who live and work in a passive way. With this, without stress and unpleasant consequences, you can get rid of the excess centimeter of the waist. The ketone bodies formed during the process quickly processed the accumulated fat.
- Long saturation. There is no "empty" product in the diet, only with high calorie content. And that means that the feeling of hunger certainly does not arise.
- Prevention of diabetes. The products provided by the program promote reducing blood glucose to normal indicators.
- Fighting epilepsy. Treatment of this disease is the main reason for creating a meal program. Even after a while, he did not lose his significance in this direction. The keto diet reduces the reduction of seizures, smoothing the manifestations and leaving most drugs.
- Normalization of pressure and cholesterol. The low Carb diet with a high fat content of fat helps to reduce blood pressure and remove excess cholesterol from the body.
Disadvantages
Not without minuses:
- Non use. The uneven ratio of heterogeneous composition, proteins, fats and carbohydrates leads to a lack of certain charity and vitamins, which negatively affects the work of the stomach system.
- Disorders of the intestine and kidneys. The minimum amount of fiber causes errors in the functioning of important organs. In addition, the complexes that contain this ingredient should be used.
- Reducing mental and physical ability. Over time, drowsiness arises, one faster to the state of tires and apathy. We observe a decrease in activity.
Products for Keto Deta menu: White List
What products can be consumed during a ketogenic diet? The list is extensive and shows the following positions:
- Fatty and low greasy meat. The skin cannot be discarded.
- Sea gifts are squid, shrimp, low greasy and even oily fish.
- Egg.
- Walnut.
- Raw vegetable oils.
- Green vegetables, green.
- Fruits.
The list of names does not end. Other items are allowed. The most important thing is that the amount of carbohydrates is up to 6%. You can drink both standard water and green tea, coffee, decoctions without adding sugar.
Blacklist
You have to completely deny:
- Sahara.
- Margarine.
- Starch products.
- Sweetened drinks by gasping.
- Sweets, pillars, chocolate and ice cream.
- Alcoholic beverages, etc.
Keto-Diet: Rules for a Menu for a Week
The ketogenic diet should contain products that have the following amount of material: 65% fat, 30% protein and 5% of vegetables. These indicators may differ slightly. When we choose a keto-manu for a week, we watch a few points:
- Breakfast should contain up to 15 grams of carbohydrates - no more. You may be foods for cheeses, vegetables and other products, minimal amounts of starch in the composition. For example, you can make eggs with tomatoes, a cocktail proteins, or a small sandwich with cheese.
- Thinking about the proper diet of lunch, it is strictly forbidden to include cereals, dairy products, vegetables and fruit parts that are supplied with excess sugars in the diet. At lunch time, the amount of carbohydrates is reduced to the maximum. At lunch you can eat soups with meatballs, rice chicken, etc.
- The last meal is ideal for different combinations of vegetables and meat. Nuts are perfect as useful additives. For example, you can serve fish fried for dinner with vegetable salads and cedar nuts.
- Fractional nutrition is all. The most important condition is to use up to 5 grams of carbohydrates per snack. During this, cheese, low greasy cottage cheese, eggs, fish, cucumbers, etc.
Keto-Diet: Recipes of a Week Menu
You want to lose weight, but you don't know how to think about your diet and what food contains in the menu? We offer some interesting recipes. Broccoli with casserole cheese. An incredibly delicious, hearty food will be for everyone. If you are distrustful of broccoli, try thisleafForever a product. You need to cook:
- Broccoli - 200 grams.
- Onion - 50 grams.
- Eggs - 2 pieces.
- Cheese - 30 grams.
- Patriotic oil - 50 grams.
- High fat cream - 50 grams.
Cooking:
- Divide the green vegetables into inflorescences and boil in slightly salted water for 15 minutes.
- Cut the beam with thin rings and bake in butter for five minutes to make a spicy gold crust.
- We send broccoli inflorescences to the pan and fry for another five minutes.
- In a separate bowl, he beat the 2 eggs and fill it with vegetables.
- Combine the fat cream with grated cheese and pour the mass into a semi -finished dish.
- Cover the pan with a lid and approx. Cook for 10 minutes until cooked. In the end, salt and add spices to taste.
Fried mackerel
For fish lovers, this recipe occupies a worthy place in a family desk book. Excellent taste and incredible benefits are ideal keto diet. The parts are required:
- Mackerel - 300 grams.
- Ginger - 0, 5 teaspoons.
- Lemon - ½ pieces.
- Tomatoes - 1 piece.
- Carrots - 1 piece.
- Onion - 1 piece.
- Favorite fragrant herbs - 0, 5 teaspoons.
- Turmeric, salt - to taste.
Cooking:
- Make a carcass body with spice and salt.
- Clean all the vegetables and gently cut, rub the grates.
- Fill the mackerel vegetable mixture and send it to the oven.
- Bake for 40 minutes until cooked.
Are you tired of sitting on the unloading day of the oatmeal? Would you like a long -term result? Try a Keto-Diet.