What is not used today for weight loss. Any woman or man can easily choose an option that will organize not only leading conditions, but also the products used. Among the most interesting and effective techniques that have proven to be longer decades, she became keto diet.
Initially, he developed him doctors for treating baby epilepsy, as an alternative to expensive medications that did not always give the desired effect. After the popularity of low carbohydration diets, this technique adopted ordinary people, evaluating a unique effect that has on the body. Today, ordinary people at home and experienced, professional athletes are successfully used today. But all right.
The essence of the diet
Ketogenic, Keto-Diet is a special food system that provides weight loss due to the existing subcutaneous fat in energy. The diet consists of a product with a high fat content. Carbohydrates are practically excluded, and proteins are minimized.
This system is based on the transition from the glycolysis process or carbohydrate splitting process, in Lipolysis - "digestion" fat. As a result, there is such a phenomenon as a ketosis from which the name of the methodology came. This process has a complex chemical justification, but we need to know that it leads to an increase in the burning of subcutaneous fat, which is sometimes so hard to get rid of yourself.
After a few days from the next principle of this diet, the person begins to feel that additional centimeters start hiding before our eyes.
Varieties of keto-diet for weight loss
There are three varieties of the ketogenic methodology of weight loss:
- Default. This is a classic, easiest option for a diet. In the beginning, we calculate our individual daily calories. Two developments are then provided: If you just need to throw extra pounds, then we drag out of 500 kcal, and if you need to increase muscle mass, add 500. Experts in this way recommend the moderately.
- The goal. This dietary variation involves involvement in the main program of downloaded or special carbohydrates, which are most relevant before or after physical effort. They ensure glucose production in the right volume by the body, which helps more comfortable to tolerate more intense sports and provides an efficient score of debt. In all other things, the main thing is to adhere to the main points of the program. The amount of carbohydrates used in the target diet is calculated according to the following shares: 0, 5-1 grams of the substance to 1 kilogram weight with a mild fat volume.
- Cyclically. This is the most advanced option, which includes the use of pivodes with a certain frequency - alternate nutrition with low and high trained jaws. Their duration and breaks depend on how intense training is, and which goals is placed. You can only use this technique only after the appearance of ketosis, after about two weeks. In this case, 5-10 grams of carbohydrate are added to a diet for each kilo weight. Fats are reduced, and proteins remain at the same level. Carbohydrate continues from 9 to 36 hours. Experts advise starting at least, gradually adding a few hours, depending on how the body reacts to changes.
Advantages
Like any other technique, for example, ducanska nutrition, keto-program of losing weight has its advantages:
- Quick weight loss. This diet suits excellent, both with athletes and people living and working passively. With it, you can solve unnecessary inches on the waist without stress and unpleasant consequences. Waterless body keten formed in the process quickly process accumulated fat.
- Long saturation. There are no "empty" products in a diet, only with a high calorie content. And that means that the feeling of hunger will certainly not continue.
- Diabetes prevention. The products envisaged by this program help reduce blood sugar to normal indicators.
- Fight against epilepsy. The treatment of this disease is the main reason for creating a food program. Even after a while she did not lose her importance in that direction. The keto diet helps reduce the number of seizures, smoothest the events, and also leaving most medicines.
- Normalization of pressure and cholesterol. Low-breasted diet with high fat fat helps reduce blood pressure and remove unnecessary cholesterol from the body.
Consult
Not without the minus:
- Not -UC. Heterogeneous composition, uneven ratio of protein, fats and carbohydrates leads to lack of some useful substances and vitamins, which negatively affects the operation of the gastrointestinal tract.
- Hose and kidney disorders. The minimum fiber amount causes failures in the functioning of important authorities. It is necessary to additionally use complexes that contain this component.
- Reduction of mental and physical abilities. Over time, drowsiness appears, a person faster, falls into the state of apathy. A reduction in activity was recorded.
Products for Keto Deta menu: White list
Which products can be consumed during a ketogenic diet? The list is extensive and presented to the following positions:
- Oily and low -phate meat. The skin cannot be thrown.
- The gifts must be squid, shrimp, poorly-correct and even fatty fish.
- Eggs.
- Walnuts.
- Raw herbal oils.
- Green vegetables, greenery.
- Fruits.
The list of names does not end there. Other items are allowed. The main thing is that the amount of carbohydrates is not more than 6%. You can drink both ordinary water and green teas, coffee, decoctions without adding sugar.
Blacklist
You will have to completely reject:
- Sahara.
- Margarine.
- Starchy products.
- Sweetened gas drinks.
- Sweets, marshmallows, chocolate and ice cream.
- Alcoholic beverages, etc.
Keto-Diet: Rules for compiling menu for a week
Diet nutrition with a ketogenic diet should contain products with the following quantities in the share: 65% fat, 30% protein and 5% vegetables. These indicators may differ little. When choosing, compiling keto-flaw in a week, we pay attention to some points:
- Breakfast should contain up to 15 grams of carbohydrates - no more. It can be utensils of cheeses, vegetables and other products with a minimal quantity in the composition. For example, you can prepare eggs with tomatoes, a protein cocktail or eat a small sandwich with cheese.
- Thinking about the proper nutrition for lunch, it is strictly forbidden to include cereals, dairy, vegetables and fruit components with excess sugar in a diet. At the time of lunch, we reduce the amount of carbohydrates to the maximum. You can eat soups with meat meatballs, rice with chicken, etc. in lunch.
- For the last meal, different combinations of vegetables and meat are ideal. Nuts are perfect as a useful additional accessory. For example, for dinner you can serve baked fish with vegetable vegetable vegetables and cedar nuts.
- Fractional nutrition is our everything. The most important condition is the use of no more than 5 grams of carbohydrates per snack. During this you can eat cheese, low -fat cottage, eggs, fish, cucumbers, etc.
Keto-Diet: Recipes for me for a week
Do you want to lose weight, but you don't know how to think about the diet and which dishes are included in me? We offer some interesting recipes. Broccoli Kaserole with cheese. Incredibly delicious, the heartfelt dishes with vegetables will have everything. If you are distrustful of broccoli, after that, try thisKaserolaFent for ever. For cooking, you need:
- Broccoli - 200 grams.
- Onions - 50 grams.
- Eggs - 2 pieces.
- Cheese - 30 grams.
- Patriotic oil - 50 grams.
- Cream of large fat content - 50 grams.
Cooking:
- We divide green vegetables into inflorescence and boil into mildly salt water for 15 minutes.
- Cut the beam with thin rings and fry five minutes in butter to form a spicy gold crust.
- We send the broccoli on the bloom to the pan and fry for another five minutes.
- In a separate container, you win 2 eggs and fill them with vegetables.
- We combine a fat cream with finniocular cheese and pour mass into a semi-ready dish.
- We cover a pan with a lid and simmer about 10 minutes while cooking. At the very end, salt and add spices to taste.
Baked mackerel
For fish lovers, this recipe will earn a worthy place in the family desk. Excellent taste and incredible benefits are ideal keto diet. The components will be needed:
- Mackerel - 300 grams.
- Ginger - 0, 5 teaspoons.
- Lemon - ½ piece.
- Tomato - 1 piece.
- Carrot - 1 piece.
- LUK - 1 piece.
- Favorite fragrant plants - 0, 5 teaspoons.
- Turmeric, salt - to taste.
Cooking:
- The prepared corpse fish rubs spices and salts.
- We clean all vegetables and finely chop, we rub on the grater.
- We descend a vegetable mackerel mix and we send it to the oven.
- Bake 40 minutes until you cook.
Tired of sitting on the day of unloading on an oatman? Do you want a long time score? Try keto diet.