What is not used today for weight loss. Woman's or man can easily choose an opportunity that will organize not only the conditions of performing but also the products used. Among the most interesting and effective techniques that have proven themselves for many decades, has become a diet.
Initially, it was developed by doctors to treat children's epilepsy as an alternative to expensive medicines that did not always provide the desired effect. After the popularity of low fuel diets, this technique was approved by ordinary people, evaluating the unique effect it has on the body. Today it is successfully used, as ordinary people at home and experienced, professional athletes. But for everything okay.
The essence of the diet
Ketogenic, ketocytes is a special dietary system that provides weight loss due to existing subcutaneous fat in energy. The diet is made up of products with a high portion of fat. Carbohydrates are practically excluded and proteins are minimized.
This system is based on the transition from the process of glycolysis or the separation of carbohydrates, in lipolysis - "digestion" of fats. As a result, there is a phenomenon such as ketosis, from which the name of the methodology came. This process has a complex chemical justification, but we are who need to know it leads to increased subcutaneous fat burning, which is sometimes so difficult to get rid of.
After a few days following the principles of this diet, a person begins to feel how extra centimeters begin to hide in front of our eyes.
Keto-diet varieties for weight loss
There are three types of ketogenic methodology of weight loss:
Standard. This is a classic option, easier for a diet. Initially, we calculate our daily individual calories. Next, two developments are provided: if you just have to discard extra pounds, then we remove from the resulting number of 500 kcal, and if you need to increase your muscle mass, add 500. When losing weight this way, experts recommend moderate training.
Target. This dietary change involves incorporating into the main program of special carbohydrate discharges, which are more important before or after physical exercise. They ensure the production of glucose in the right volume from the body, which helps to 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 kilo weight with a small decrease in fat volume.
Cyclic. This is the most advanced option, which includes the use of rafids with a certain frequency-low-fuel food alternation and high training caliper. Their duration and vacation depend on how strong the training is and what goals are set by a person themselves. You can only use this technique after the appearance of ketosis, after about two weeks. In this case, 5-10 grams of carbohydrates are added to the diet for each kilo of weight. Fats decrease, and proteins remain at the same level. Carbohydrate persists from 9 to 36 hours. Experts advise to start from the smallest time, gradually adding a few hours, depending on the way the body responds to changes.
Pro
Like any other technique, for example, Ducan's diet, the program of weight loss has its advantages:
Rapid weight loss. This diet works excellently, with both athletes and people living and working passively. With it, you can get rid of unnecessary centimeters to the waist without stress and unpleasant consequences. Keton bodies formed in the process quickly processed accumulated fat.
Long saturation. There are no "blank" products in the diet, only with high calorie content. And that means that the feeling of hunger will not eventually arise.
Prevention of diabetes. The products provided by this program help lower blood sugar in normal indicators.
The fight against epilepsy. Treating this disease is the main reason for creating a dietary program. Even after a while, it did not lose its importance in this regard. The diet helps reduce the number of seizures, adjustment manifestations and also abandon most of the medicines.
Normalization of pressure and cholesterol. Low candy diets with a high fat content help lower blood pressure and remove unnecessary cholesterol from the body.
Evil
Not without minuss:
No -use. Heterogeneous composition, uneven ratio of proteins, fats and carbohydrates leads to the absence of some beneficial substances and vitamins, which adversely affect the work of the gastrointestinal tract.
Disordishes intestinal and kidney disorders. The minimum amount of fibers causes failures in the functioning of important organs. It is also necessary to use complexes that contain this ingredient.
Reducing mental and physical ability. Over time, drowsiness was born, a Glad person faster, falls into a state of apathy. There is a decrease in activity.
Products for these details menu: White list
What products can be consumed during a ketogenic diet? The list is wide and presented from the following positions:
Fatty and low meat. The skin cannot be thrown.
The gifts of the seas are squid, shrimp, low 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 no more than 6%. You can drink both ordinary water and green teas, coffee, decoction without adding sugar.
Blacklist
You will have to refuse fully:
Sahara.
Margarine.
Starch products.
Sweetened drinks with gases.
Sweets, marshmallows, chocolate and ice cream.
Alcoholic beverages, etc.
Keto-Diet: Rule for compiling a menu for a week
A diet with a ketogenic diet should contain products with the following amount of substances in proportion: 65% fat, 30% protein and 5% of vegetables. These indicators can vary slightly. When we choose, the compilation of a Keto-man for a week, we pay attention to a few points:
Breakfast should include up to 15 grams of carbohydrate - no more. There may be dishes of cheeses, vegetables and other products with a minimal amount of starch in the composition. For example, you can prepare eggs with tomatoes, a protein cocktail or eat a small cheese sandwich.
Thinking about the right diet for lunch, it is strictly forbidden to include cereals, dairy products, vegetables and fruit ingredients with excess sugars in the diet. At lunch, we reduce the amount of carbohydrates to the maximum. At lunch, you can eat meat soups, rice with a chicken, etc.
For the latest meal, different combinations of vegetables and meat are ideal. The nuts are perfect as an additional additional additional addition. For example, for dinner, you can serve roasted fish with a vegetable salad and cedar nuts.
Partial food is our everything. The most important condition is the use of no more than 5 grams of carbohydrate for snack. During it, you can eat cheese, low cheese, eggs, fish, cucumber, etc.
Keto-Diet: Recipe for menu for a week
Want to lose weight, but you don't know how to think about diet, and which dishes are included in the menu? We offer some interesting recipes. Casserole broccoli with cheese. A very tasty, hearty vegetable dish will everyone will have. If you are disbelieving to broccoli after trying thiscasseroleFent a product forever. For cooking, you need:
Broccoli - 200 grams.
Onions - 50 grams.
Eggs - 2 pcs.
Cheese - 30 grams.
Patriotic oil - 50 grams.
Cream of high fat content - 50 grams.
Cooking:
We divide the green vegetables into inflorescences and simmer in slightly salty water for 15 minutes.
Cut the beam with thin rings and fry for five minutes in butter to form a golden crust.
We send broccoli inflorescences to the pan and blush for another five minutes.
In a separate bowl, beat 2 eggs and fill with vegetables.
We combine the fat cream with finely minced cheese and pour the mass into a semi -ready plate.
We cover the pan with lid and simmer for about 10 minutes until cooked. After all, salt and add spices to taste.
Baked mackerel
For fish lovers, this recipe will take a worthy place in a family table. Excellent taste and extraordinary benefit are an ideal diet of these. The ingredient will be required:
Mackerel - 300 grams.
Ginger - 0, 5 teaspoons.
Lemon - ½ pieces.
Tomatoes - 1 pcs.
Carrots - 1 piece.
Onion - 1 pcs.
Favorite aromatic herbs - 0, 5 teaspoons.
Turmeric, salt - to taste.
Cooking:
Preparation of a fish border is rubbed with spices and salt.
We clean all the vegetables and finely chop, rub in a grater.
We fill the mackerel vegetable mixture and send it to the oven.
Bake for 40 minutes until cooked.
Tired of landing on the day of discharge in oatmeal? Want a long -term score? Try a keto-diet.
