What are not used today for weight loss. Any woman or man can easily choose an option that will arrange not only the conditions of conducting, but also the products used. Among the most interesting and effective techniques that have proven themselves 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 drugs that did not always provide the desired effect. After the popularity of low-carb diets, this technique was adopted by ordinary people, evaluating the unique effect that it has on the body. Today it is successfully used, both ordinary people at home and experienced, professional athletes. But about everything in order.
The essence of the diet
Ketogenic, keto-diet is a special dietary system that provides for weight loss due to existing subcutaneous fat into energy. The diet is composed of products with a high share of fat. Carbohydrates are practically excluded and proteins are minimized.
This system is based on the transition from the process of glycolysis or splitting of carbohydrates, on lipolysis - "digestion" of fats. As a result, there is such a phenomenon as ketosis, from 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 increased burning of subcutaneous fat, which is sometimes so difficult to get rid of.
After a few days of following the principles of this diet, a person begins to feel how extra centimeters begin to hide before our eyes.
Varieties of keto-diet for weight loss
There are three varieties of ketogenic weight loss methodology:
- Standard. This is a classic, the easiest option for a diet. Initially, we calculate our individual daily calorie. Next, two developments are provided: if you just need to throw off the extra pounds, then we take away from the resulting number of 500 kcal, and if you need to increase muscle mass, add 500. During weight loss in this way, experts recommend training moderately.
- Target. This variation of the diet involves the inclusion in the main program of Refids or special CarbohyDrates downloads, which are most relevant before or after physical exertion. They ensure the production of glucose in the right volume by the body, which helps more comfortably tolerate 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 per 1 kilogram of weight with a slight decrease in fat volume.
- Cyclic. This is the most advanced option, which involves the use of Refids with a certain frequency-the alternation of low-carb and high-caliper nutrition for training. Their duration and breaks depend on how intense the training is, and what goals a person sets himself. 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 kilogram of weight. The fats are reduced, and proteins remain at the same level. CarbohyDrate continues from 9 to 36 hours. Experts advise starting from the smallest time, gradually adding several hours, depending on how the body reacts to changes.
Pros
Like any other technique, for example, Ducan’s diet, the keto-program of weight loss has its advantages:
- Fast weight loss. This diet works excellently, both with athletes and people who live and work passively. With it, you can get rid of unnecessary centimeters on the waist without stress and unpleasant consequences. Keton bodies formed in the process quickly process accumulated fat.
- Long saturation. There is no "empty" products in the diet, only with high calorie content. And this means that the feeling of hunger will definitely not arise.
- Prevention of diabetes. The products provided for by this program help reduce blood sugar to normal indicators.
- The fight against epilepsy. Treatment of this disease is the main reason for creating a dietary program. Even after a while, she did not lose her significance in this direction. Keto diet helps reduce the number of seizures, smooth out manifestations, and also abandon most drugs.
- Normalization of pressure and cholesterol. Low -carb diets with a high fat content of fat help to reduce blood pressure and remove unnecessary cholesterol from the body.
Cons
Not without minuses:
- Non -use. The heterogeneous composition, the uneven ratio of proteins, fats and carbohydrates leads to a lack of some beneficial substances and vitamins, which negatively affects the work of the gastrointestinal tract.
- Disorders of the intestines and kidneys. 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 ability. Over time, drowsiness arises, a person tires faster, falls into a state of apathy. A decrease in activity is noted.
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 positions:
- Fatty and low -fat meat. The skin can not be thrown away.
- Seas gifts are squid, shrimp, low -fat and even oily fish.
- Eggs.
- Nuts.
- Raw vegetable oils.
- Green vegetables, greens.
- Fruits.
The list of names does not end there. Other items 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 teas, coffee, decoctions without adding sugar.
Black list
You will have to completely refuse:
- Sahara.
- Margarine.
- Starchy products.
- Sweetened drinks with Gassing.
- Sweets, marshmallows, chocolate and ice cream.
- Alcoholic beverages, etc.
Keto-diet: Rules for compiling a menu for a week
A dietary diet with a ketogenic diet should contain products with the following amount of substances in the proportion: 65% fat, 30% protein and 5% of vegetables. These indicators may vary slightly. When choosing, compiling a keto-manu 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 cheeses, vegetables and other products with a minimum amount of starch in the composition. For example, you can prepare eggs with tomatoes, a cocktail of proteins or eat a small sandwich sandwich with cheese.
- Thinking about proper diet for lunch, it is strictly forbidden to include cereal, dairy products, vegetable and fruit components with excess sugars in the diet. At lunchtime, we reduce the amount of carbohydrates to the maximum. In lunch, you can eat soups with meat meatballs, rice with a chicken, etc.
- For the last meal, different combinations of vegetables and meat are ideal. Nuts are perfect as a useful additional additive. For example, for dinner, you can serve baked fish with a vegetable salad and cedar nuts.
- Fractional nutrition is our everything. The most important condition is the use of not more than 5 grams of carbohydrates per snack. During it, you can eat cheese, low -fat cottage cheese, eggs, fish, cucumbers, etc.
Keto-diet: recipes for menu for a week
Want to lose weight, but 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, hearty dish with vegetables will have everyone. If you are distrustful of broccoli, after try thiscasseroleFent a 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 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 piquant golden crust.
- We send broccoli inflorescences to the pan and fry for another five minutes.
- In a separate bowl, beat 2 eggs and fill them with vegetables.
- We combine fat cream with finely grated cheese and pour the mass into a semi-ready dish.
- We cover the pan with a lid and simmer for about 10 minutes until cooked. At the very end, salt and add spices to taste.
Baked mackerel
For fish lovers, this recipe will take a worthy place in a family table book. Excellent taste 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:
- Prepared a carcass of fish is rubbed with spices and salt.
- We clean all the vegetables and finely chop, rub on a grater.
- We stuff the vegetable mixture of the mackerel and send it to the oven.
- Bake for 40 minutes until cooked.
Tired of sitting on the unloading day on the oatmeal? Want a long -term result? Try a keto-diet.