Which is not used for weight loss today. Every woman or man can easily select an option that not only orders the management conditions but also the products used. One keto diet has become one of the most interesting and effective techniques that have proven themselves for many decades.
First, it was developed by doctors to treat children's pilepsy as an alternative to expensive medication that did not always provide the desired effect. After the popularity of diets with carbohydrate -like dimensions, this technique was used by normal people, with the unique effect that it has on the body. Today it is successfully used to both ordinary people at home and experienced professional athletes. But okay about everything.
The essence of nutrition
Ketogenic keto-dit is a special nutrition system that provides for weight loss due to the existing subcutaneous fat in energy. The diet consists of products with a high proportion of fat. Carbohydrates are practically excluded and proteins are minimized.
This system is based on the transition from the glycolysis process or the distribution of carbohydrates, in lipolysis - "digestion" of fats. As a result, there is such a phenomenon such as ketosis from which the name of the methodology comes. This process has a complex chemical justification, but we need to know that it leads to an increased combustion of subcutaneous fat, which is sometimes so difficult to remove.
After a few days in which the principles of this diet follow, a person begins to feel how additional centimeters hide from our eyes.
Keto-Dit varieties for weight loss
There are three types of ketogenic weight loss methodology:
- Standard. This is a classic, the simplest option for a diet. First we calculate our individual daily calorie. Next, two developments are provided: If you only have to throw the additional pounds, we will take the resulting number of 500 kcal. If you have to increase the muscle mass, add 500. During weight loss, experts make training moderately.
- Goal. This variation of the diet includes inclusion in the main program of refids or special carbohydrates, which are most relevant before or after physical exertion. They ensure the production of glucose in the right volume through the body, which contributes to conveniently tolerating intensive sports and achieving 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 the carbohydrates used in the target diet is calculated in accordance with the following share: 0, 5-1 grams of a substance per 1 kilogram weight with a slight decrease in the fat volume.
- Cyclic. This is the most advanced option that includes the use of refids with a certain frequency of changing food with carbohydrate-like and top-class diet for training. Their duration and interruptions depend on how intense training is and what goals a person sets itself. You can only use this technology after about two weeks after the occurrence of ketosis. In this case, 5-10 grams of carbohydrates are added to each kilogram. The fats are reduced and proteins remain at the same level. The carbohydrates continue from 9 to 36 hours. Experts advise the smallest time and gradually add several hours, depending on how the body reacts to changes.
Professionals
As with any other technology, the keto program of the weight loss, for example, has its advantages: Ducan's diet:
- Fast weight loss. This diet works excellently, both with athletes and people who live and work passively. This allows you to get rid of unnecessary centimeters on the waist without stress and uncomfortable consequences. Keton bodies that were formed in the process quickly process the accumulated fat.
- Long saturation. There are no "empty" products in nutrition, only with a high calorie content. And that means that the feeling of hunger will definitely not arise.
- Prevention of diabetes. The products provided by this program help to reduce blood sugar to normal indicators.
- The fight against epilepsy. Treatment of this disease is the main reason for creating a nutrition program. Even after a while, she did not lose its meaning in this direction. Keto diet helps reduce the number of seizures, smooth manifestations and give up most drugs.
- Normalization of pressure and cholesterol. Low carbohydrates with a high fat content of fat helps to lower blood pressure and remove unnecessary cholesterol levels from the body.
Disadvantages
Not without minus:
- Not use. The heterogeneous composition, the uneven ratio of proteins, fats and carbohydrates lead to a lack of advantageous substances and vitamins, which negatively influences the work of the stomach intestine tract.
- Disorders of the intestine and kidneys. The minimum quantity of fiber causes errors when functioning important organs. It is necessary to also use the complexes that contain this component.
- Reduction of intellectual and physical skills. Over time, drowsiness arises, one person falls into a state of apathy faster. A decrease in activity has been determined.
Products for Keto Detail menu: White List
Which products can be consumed during a ketogenic diet? The list is extensive and is shown by the following positions:
- Fat and low -fat meat. The skin cannot be thrown away.
- Sea gifts are squid, shrimp, low -fat and even greasy fish.
- Eggs.
- Nuts.
- Raw vegetable oils.
- Green vegetables, green.
- Fruit.
The list of names does not end there. Other objects are allowed. The main thing is that the amount of carbohydrates is no more than 6%. You can drink both normal water and green teas, coffee, decoctions without adding sugar.
Blacklist
You have to refuse completely:
- Sahara.
- Margarine.
- Strong products.
- Sweetened drinks with a walk.
- Sweets, marshmallows, chocolate and ice cream.
- Alcoholic drinks etc.
Keto-Dit: Rules for a week to compile a menu
A dietary diet with a ketogenic diet should contain products with the following amount of substances: 65% fat, 30% protein and 5% vegetables. These indicators can vary slightly. When choosing and creating a keto manu for a week, we pay attention to a few points:
- Breakfast should contain up to 15 grams of carbohydrates - no longer. Courts with cheese, vegetables and other products can be with a minimal amount of strength in the composition. For example, you can prepare eggs with tomatoes, a cocktail of proteins or eat a small sandwich with cheese.
- If you think about lunch through the right nutrition, it is strictly forbidden to include grain, dairy products, vegetable and fruit components with excess sugar in the diet. At lunchtime we reduce the amount of carbohydrates to the maximum. For lunch you can eat soups with meat meat balls, rice with a chicken, etc.
- Various combinations of vegetables and meat are ideal for the last meal. Nuts are perfect as a useful additional additive. For dinner, for example, you can serve baked fish with vegetable salad and cedar nuts.
- Break food is our everything. The most important condition is the use of no more than 5 grams of carbohydrates per snack. Meanwhile, you can eat cheese, low -fat cottage cheese, eggs, fish, cucumber, etc.
Keto-Dit: Recipes for a week menu
Would you like to lose weight, but don't know how to think about nutrition and what dishes are included in the menu? We offer some interesting recipes. Broccoli casserole with cheese. An incredibly delicious, hearty dish with vegetables will have everyone. If you distrust the broccoliCasseroleA product forever fent. For cooking you need:
- Broccoli - 200 grams.
- Onions - 50 grams.
- Eggs - 2 pieces.
- Cheese - 30 grams.
- Patriotic oil - 50 grams.
- Cream of the large fat content - 50 grams.
Cook:
- We share the green vegetables into inflorescences and cook slightly salted water for 15 minutes.
- Cut the bar with thin rings and fry into butter for five minutes to form a piquant -gold crust.
- We send broccoli flower stands into the pan and fry for another five minutes.
- Beat 2 eggs in a separate bowl and fill them with vegetables.
- We combine fat cream with finely grated cheese and pour the mass into a semi -finished dish.
- We cover the pan with a lid and simmer for about 10 minutes until they are cooked. Salt salt and add spices to the taste.
Baked mackerel
For fish lovers, this recipe will take a worthy place in a family table book. Excellent taste and incredible use are an ideal keto diet. The components are required:
- Mackerel - 300 grams.
- Ginger - 0, 5 teaspoons.
- Lemon - ½ pieces.
- Tomate - 1 piece.
- Carrots - 1 piece.
- Onions - 1 piece.
- Favorite fragrance herbs - 0, 5 teaspoons.
- Turmeric, salt - taste.
Cook:
- Preparing a carcass from fish is rubbed with spices and salt.
- We clean the entire vegetables and chop finely, grate a grater.
- We stuff the vegetable mixture out of the mackerel and send them into the oven.
- Bake for 40 minutes until they are cooked.
Are you tired of sitting on the oatmeal by unloading? Do you want a long -term result? Try a keto diet.