Not used for weight loss today. Any woman or man can easily choose an option that can not only arrange the conditions for conducting, but also the products used. Among the most interesting and effective techniques that have proved themselves in decades, the keto diet has become.
Initially, it was developed by doctors to treat epilepsy in childhood to replace expensive medications and did not always provide the desired effect. After the popularity of a low-carb diet, this technique was adopted by the average person, assessing its unique effect on the body. Today, it has been successfully used, both for ordinary people at home and experienced professional athletes. But about the order of everything.
The nature of diet
Ketogenic, Keto-Diet is a special dietary system that provides weight loss due to existing subcutaneous fat. This diet consists of products with high fat content. Carbohydrates are actually excluded and proteins are minimized.
The system is based on the process from glycolysis or carbohydrate division, fat analysis - the "digestion" of fat. As a result, there is a phenomenon like ketosis from which the name of the methodology appears. This process has complex chemical evidence, but we need to know that it can lead to an increase in burning of subcutaneous fat, which is sometimes difficult to get rid of.
After a few days of eating principles, a person began to feel the extra centimeters starting to hide in front of our eyes.
Keto-Diet variety for weight loss
There are three types of ketogenic weight loss methods:
- standard. This is the classic and simplest choice for diet. Initially, we counted individual daily calories. Next, two developments are provided: If you only need to reduce the extra pounds, then we get rid of the 500 kcal quantity, and if you need to increase muscle mass, add 500.
- Target. This change in diet involves the inclusion of major carbohydrates or special carbohydrates downloads that are most relevant before or after physical fatigue. They ensure the correct volume of glucose production in the body, which helps tolerate more intense exercise more comfortably and provides effective long-term results. In all other ways, the main thing is to follow the key points of the procedure. Calculate the volume of carbohydrates used in the target diet based on the following ratio: 0. 5-1 grams of substance per 1 kg of weight, the fat volume drops slightly.
- cycle. This is the most advanced option, which involves training using reflections with a certain frequency - alternating low carb and high content of nutritional nutrition. Their duration and rest depend on the intensity of the training and the goals one sets himself. After about two weeks, you can only use this technique after you develop ketosis. In this case, add 5-10 grams of carbohydrates per kilogram of weight. Fat is reduced and protein remains at the same level. Carbohydrates range from 9 to 36 hours. Experts recommend starting at the smallest time and gradually adding a few hours, depending on how your body responds to changes.
advantage
Like any other technology, for example, Dukan’s diet, the weight loss ketone kit also has its advantages:
- Lose weight quickly. This diet works well, both for athletes and those who live and work passively. With it, you can get rid of unnecessary centimeters of your waist without stress and unpleasant consequences. The ketone bodies formed during this process quickly accumulate fat.
- Long saturated. There are no "empty" products in the diet, only high calorie content. This means that absolute hunger will certainly not arise.
- Prevent diabetes. The program offers products that help reduce blood sugar to normal metrics.
- The struggle against epilepsy. Treating this disease is the main reason for creating a diet plan. Even after a while, she did not lose meaning in this direction. The keto diet helps reduce the number of seizures, smooth out the performance, and abandon most medications.
- Normalization of stress and cholesterol. A low-carb diet with high fat content helps lower blood pressure and remove unnecessary cholesterol from the body.
shortcoming
Not without its shortcomings:
- Not used. The uneven ratio of heterogeneous ingredients, proteins, fats, and carbohydrates leads to a lack of certain beneficial substances and vitamins, which can negatively affect the work of the gastrointestinal tract.
- Intestinal and kidney diseases. Minimum fiber volume can lead to failure of function of important organs. It is necessary to additionally use a complex containing this component.
- Reduce mental and physical abilities. As time goes by, lethargy will appear, and a person will get tired faster and fall into a state of indifference. Pay attention to reduced activity.
Keto Deta Menu Products: White List
What products can be eaten during a ketogenic diet? The list is extensive and presented by the following posts:
- Fat and low fat. The skin cannot be thrown away.
- Sea gifts are squid, shrimp, low-fat and even greasy fish.
- egg.
- nut.
- Raw vegetable oil.
- Green vegetables, green.
- fruit.
The name list does not end. Other items are allowed. Most importantly, the proportion of carbohydrates does not exceed 6%. You can drink plain water and green tea, coffee, soup at the same time without adding sugar.
blacklist
You will have to completely refuse:
- Sahara.
- Margarine.
- Starchy products.
- Sweet drink and melt.
- Candy, marshmallows, chocolate and ice cream.
- Alcohol drinks, etc.
Keto-Diet: The rules for compiling menus for a week
A ketogenic diet diet should contain the following products: 65% fat, 30% protein and 5% vegetables. These metrics may differ slightly. When selecting, compile Keto-Manu for a week, we note some key points:
- Breakfast should include up to 15 grams of carbohydrates - no longer included. It can be a dish of cheese, vegetables and other products with the least content. For example, you can make eggs with tomatoes, protein cocktails, or eat a small sandwich sandwich with cheese.
- Consider a proper diet at lunch, including cereals, dairy, vegetables and fruit ingredients in your diet are strictly prohibited. During lunch time, we reduce the amount of carbohydrates to the maximum. For lunch you can eat meatballs, soup with rice and chicken, and more.
- For the last meal, different combinations of vegetables and meat are ideal. Nuts are the perfect choice for a useful extra additive. For example, for dinner, you can serve grilled fish and green salad and cedar nuts.
- Fractional nutrition is everything to us. The most important condition is that no more than 5 grams of carbohydrates are used per snack. During this time you can eat cheese, low-fat cheese, eggs, fish, cucumbers, and more.
Keto-Diet: Menu recipes for a week
Want to lose weight, but don’t know how to think about diet, what dishes are included in the menu? We offer some interesting recipes. Broccoli casserole with cheese. An incredibly delicious, hearty dish, and vegetables will have all. If you don't trust broccoli, try this afterwardcasseroleBypass the product forever. For cooking, you need:
- Broccoli - 200g.
- Onion - 50g.
- Eggs - 2 pieces.
- Cheese - 30g.
- Patriot oil - 50 grams.
- High fat content of cream - 50 grams.
cooking:
- We divided the green vegetables into inflorescences and boiled in slightly salted water for 15 minutes.
- Cut out the beams with thin circles and fry in butter for five minutes to form a rich golden skin.
- We sent the inflorescences of broccoli to the pot and fry for another five minutes.
- In another bowl, beat 2 eggs and fill with vegetables.
- We mix the fatty butter with finely grated cheese and pour the mass into the half-source dish.
- We cover the pan with a lid and cook on low heat for about 10 minutes until cooked. Finally, salt and season with spices.
Grilled mackerel
For fish lovers, this recipe will take a worthwhile place in a family table book. Excellent taste and incredible benefits are an ideal keto diet. Components will be required:
- Mackerel - 300g.
- Ginger - 0. 5 teaspoons.
- Lemon - ½ pieces.
- Tomato - 1 slice.
- Carrot - 1 piece.
- Onion - 1 piece.
- Favorite herbs - 0. 5 tsp.
- Turmeric, salt - Taste.
cooking:
- The prepared fish corpse is rubbed with spices and salt.
- We clean all the vegetables and chop them and rub them on the grater.
- We stuffed the mackerel with a vegetable mixture and sent it to the oven.
- Bake for 40 minutes until cooked.
Tired of sitting on an oatmeal unloading day? Want long-term results? Try a keto diet.