What is not used today for weight loss. Every woman or male can easily choose an option that will not only arrange the conditions for conductivity, but also the products used. Among the most interesting and effective technologies that have proven themselves for many decades, Keto diet has become.
Initially, it was developed by doctors for the treatment of epilepsy children, as an option for expensive drugs that did not always give the desired effect. After the popularity of low -carb diet, this technology was used by ordinary people and assesses the unique effects it has on the body. Today, it is used successfully, both ordinary people at home and experienced, professional athletes. But all over a row.
The essence of the diet
Ketogenic, Keto-Diet is a special dietary system that provides for weight loss due to existing subcutaneous fat in energy. The diet is composed of products with much fat. Carbohydrates are almost excluded and protein is minimized.
This system is based on the transition from the process of glycolic or carbohydrate cleavage, in fat disease - "digestive" fat. As a result, it is such a phenomenon as Ketosis, from where the name of the methodology came from. This process has a complex chemical justification, but it is we who need to know that it leads to increased burning under skin fat, which is sometimes so difficult to get rid of.
After a few days to follow the principles of this diet, an individual begins to feel how extra centimeters begin to hide in our eyes.
Variants of keto-diet for weight loss
There are three varieties of ketogenic weight loss methodology:
- Standard. This is the classic, easiest option for diet. Initially, we calculate our unique daily calorie. Next, two trends are provided: If you just need to throw the extra pounds, then we take from that number 500 kcal, and if you need to increase muscle mass, add 500. During weight loss in this way, experts recommend training moderately.
- Target. This variant of the diet includes participation in the main plan of the audit or special carbohydrate downloads, which are most relevant before or after physical exertion. They ensure the production of glucose in the right amount of the body, which helps to withstand comfortable sports and provides effective, long time. In everything else, the main thing is to follow the main points of the program. The volume of carbohydrates used in the target diet is calculated according to the following ratio: 0, 5-1 grams of substance per 1 kilo of weight with a small reduction in fat.
- Circular. This is the sophisticated option, which includes the use of audits with a certain frequency-division of low-carb and cold nutrition for training. Their length and violations are dependent on how much training is and what goals a person sets. You can only use this technology after Ketosis arrives, after about two weeks. In this case, 5-10 grams of carbohydrates are added to the diet for every kilogram of weight. Fat is reduced and proteins remain at the same level. Carbohydrates continue from 9 to 36 hours. Experts advise to start from the least time and gradually add to a few hours, depending on how the body responds to changes.
Advantages
Like any other technology, for example, Ducan's diet, the keto program of its weight loss has advantages:
- Fast weight loss. This diet works wonderfully, both with athletes and people who live and work indirectly. By doing so, you can get rid of unnecessary centimeters on the waist without stress and unpleasant consequences. Keton body formed in the process quickly formed fat accumulation.
- Long saturation. There are no "empty" products in the diet, only with a lot of calorie content. And this means that hunger feeling will certainly not come up.
- Prevention of diabetes. The products provided for in this application help to reduce blood sugar into normal evidence.
- The fight against epilepsy. Treatment for this disease is the main reason for creating a diet. Even after a while, she did not lose her significance in this direction. Keto diet helps reduce seizures, smooth manifestations and also leave most drugs.
- Normalizing pressure and cholesterol. Low -carbon food with fat content of fat helps to reduce blood pressure and remove unnecessary cholesterol from the body.
Defect
Not without minus:
- Not -use. An abnormal combination, unequal ratio of proteins, fat and carbohydrates leads to a lack of some positive substances and vitamins, which adversely affect the digestive work.
- Intestinal disorders and kidneys. The minimum amount of fiber causes the failures of important organs. It is necessary to use the braids containing this component as well.
- Reduce mental and physical ability. Over time, sleepiness comes up, a person gets tired faster, falls into apathy. Efficiency is stated.
Products for Keto Deta menu: White List
What products can be consumed during a ketogenic diet? The list is extensive and presented by the following places:
- Fat and low fat meat. The skin cannot be thrown.
- Seas gifts are condoms, shrimp, low fats and even oily fish.
- Eggs.
- Nuts.
- Raw vegetable oils.
- Green vegetables, green.
- Fruits.
The list of names does not end there. Other items are allowed. The main thing is that the amount of carbohydrates is in the ratio not more than 6%. You can drink both ordinary water and green tea, coffee, decoctions without adding sugar.
Black list
You have to completely deny:
- Sahara.
- Margarine.
- Strong products.
- Sugar drinks with gas.
- Sweets, marshmallows, chocolate and ice cream.
- Alcoholic beverages, etc.
Keto-Diet: Rules to put together a menu for a week
Diet with ketogen diet should contain products with the following amount of substances in proportion: 65% fat, 30% protein and 5% of vegetables. These indicators may vary. When we choose, compiled Keto-Manu for a week, we pay attention to a few levels:
- Breakfast should contain up to 15 grams of carbohydrates - no more. There can be dishes of cheeses, vegetables and other products with minimal starch in the combination. For example, you can make eggs with tomatoes, cocktails of protein or eat a small sandwich sandwich with cheese.
- Thinking about the right diet for lunch is strictly forbidden to contain cereal, dairy products, vegetables and fruit parts with excess sugar in the diet. At lunch, we remind the amount of carbohydrates at maximum. At lunch, you can eat soups with meatballs, rice with chicken, etc.
- For the last meal, different vegetable combinations and meat are ideal. Nuts are perfect as a useful additional additive. For example, at dinner, you can serve baked fish with vegetable salad and cedar.
- Nutrition violation is all of us. The most important situation is to use no more than 5 grams of carbohydrates on a snack. During that, you can eat cheese, low fat cottage cheese, eggs, fish, cucumbers, etc.
Keto-Diet: Recipes for a menu for a week
Do you want to lose weight, but don't know how to think about the diet and what dishes are in the menu? We offer some interesting recipes. Casserole broccoli with cheese. Incredibly tasty, good dish with vegetables will have everyone. If you are mistrust of broccoli, after testing thisCasseroleFent product forever. 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 split the green vegetables into flower bleeding and funds into a little saline for 15 minutes.
- Cut the beam with thin rings and fry for five minutes in butter to form a piquant golden crust.
- We send broccoli blooms to the pan and fry for another five minutes.
- Enter 2 eggs in a special bowl and fill them with vegetables.
- We combine fat cream with fine grated cheese and pour the mass into semi -finished right.
- We cover the pan with a lid and simmer for about 10 minutes until it is boiled. In the end, salt and added spices to taste.
Baked mackerel
For fishermen, this recipe will take a worthy place in a family table. Excellent taste and incredible benefits are the ideal keto diet. The components will be 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:
- The prepared carcass of fish is rubbed with spices and salt.
- We clean all the vegetables and chop fine, massage on the disturbance.
- We fill the vegetable mixture with the mackerel and send it to the oven.
- Bake for 40 minutes until boiled.
Tired of sitting on the release day on the oatmeal? Do you want a long time of time? Try keto-diet.