What is not used today for weight loss. Any woman or man can easily choose an option that organizes not only driving conditions but also the products used. Among the most interesting and effective techniques that have proven for many decades, a keto diet has become.
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 diets with little carbohydrate, this technique was adopted by ordinary people, evaluating the unique effect it has on the body. Today is successfully used, both ordinary people at home and for experienced professional athletes. But about everything in order.
The essence of the diet
Ketogenic, Ceto-Diet is a special diet that provides weight loss due to subcutaneous fat existing in energy. The diet consists 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 carbohydrate division, lipolysis - fat "digestion". As a result, there is a phenomenon as ketosis, from which the name of the methodology came. This process has a complex chemical justification, but we need to know that 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 before our eyes.
Varieties of Ceto-Diet for Weight Loss
There are three varieties of ketogenic weight loss methodology:
- Standard. This is a classic and easier option for a diet. Initially, we calculate our individual daily calorie. Then two developments are provided: If you only need to remove the extra pounds, we remove the number resulting from 500 kcal and, if you need to increase muscle mass, add 500. During weight loss, experts recommend moderately.
- Target. This variation of the diet involves inclusion in the main program of venues or special carbohydrates, which are more relevant before or after physical exertion. They ensure glucose production in the right volume by the body, which helps to tolerate more comfortably more intense sports and provides an effective and 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 by 1 kg 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 to the low carbohydrate and high-caliber-caliber nutrition alternation for training. Its duration and intervals depend on how intense training is and what goals a person defines itself. You can use this technique only after ketosis occurred after about two weeks. In this case, 5 to 10 grams of carbohydrates are added to the diet for each kilogram of weight. Fats are reduced and proteins remain at the same level. Carbohydrate continues from 9 to 36 hours. Experts advise from the shorter time, gradually adding several hours, depending on how the body reacts to changes.
Pros
Like any other technique, for example, Ducan's diet, the weight loss program has its advantages:
- Fast weight loss. This diet works excellently, with both athletes and people who live and work passively. With this, you can get rid of unnecessary centimeters at the waist without stress and unpleasant consequences. Keton bodies formed in the process quickly process accumulated fat.
- Long saturation. There are no "empty" products in the diet, only with high calories. And that means that the feeling of hunger will definitely not arise.
- Diabetes prevention. Products provided 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 food program. Even after a while, she did not lose her meaning in that direction. The keto diet helps reduce the number of seizures, soften demonstrations and also abandon most drugs.
- Pressure and cholesterol standardization. Low diets -carb with high fat fat help help reduce blood pressure and remove unnecessary cholesterol from the body.
Cons
No no more:
- No -Use. Heterogeneous composition, the unequal proportion of proteins, fats and carbohydrates leads to lack of some beneficial substances and vitamins, which negatively affects the work of the gastrointestinal tract.
- Intestine and kidney disorders. The minimum amount of fiber causes failures in the functioning of important organs. It is necessary to use additionally the complexes that contain this component.
- Reducing mental and physical capacity. Over time, drowsiness arises, a person gets tired faster, falls into a state of apathy. A decrease in activity is observed.
Keto Products Deta Menu: White List
Which products can be consumed during a ketogenic diet? The list is extensive and presented by the following positions:
- Fatty and low fat. The skin cannot be thrown away.
- The gifts of the São Lula, shrimp, low fat and even oily fish.
- Eggs.
- Nuts.
- Raw vegetable oils.
- Green vegetables, vegetables.
- 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 proportion not exceeding 6%. You can drink ordinary water and green teas, coffee, decoctions without adding sugar.
Black list
You will have to completely refuse:
- Sahara.
- Margarine.
- Starch products.
- Drinks sweetened with gases.
- Sweets, marshmallows, chocolate and ice cream.
- Alcoholic beverages, etc.
Keto-Diet: Rules to compile a menu for a week
A diet with ketogenic diet should contain products with the next amount of substances in proportion: 65% fat, 30% protein and 5% of vegetables. These indicators may vary slightly. When choosing, compiling a number for a week, we pay attention to some points:
- Breakfast should include up to 15 grams of carbohydrates - no longer. It can be cheese, vegetable and other products with a minimum amount of starch in the composition. For example, you can prepare eggs with tomatoes, a cocktail of protein or eat a small sandwich sandwich with cheese.
- Thinking of the right diet for lunch, it is strictly forbidden to include cereals, dairy products, vegetable components and sugar fruits in the diet. At lunchtime, we reduced the amount of carbohydrates to the maximum. At lunch, you can eat soups with meatballs, rice with chicken, etc.
- For the last meal, different combinations of vegetables and meat are ideal. The nuts are perfect as a useful additional additive. For example, for dinner, you can serve baked fish with a vegetable salad and cedar walnuts.
- Fractional nutrition is our everything. The most important condition is the use of no more than 5 grams of carbohydrates per snack. During it, you can eat cheese, low fat cottage cheese, eggs, fish, cucumbers, etc.
Keto-Diet: Menu recipes for a week
Want to lose weight, but I 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 and healthy dish with vegetables will have all. If you are suspicious of broccoli, after trying thiscasseroleFenta a product forever. To cook, you need:
- Broccoli - 200 grams.
- Onions - 50 grams.
- Eggs - 2 pieces.
- Cheese - 30 grams.
- Patriotic oil - 50 grams.
- Great fat cream - 50 grams.
Culinary:
- We divided the green vegetable into inflorescences and boil in slightly salty water for 15 minutes.
- Cut the beam with fine rings and fry for five minutes in butter to form a spicy golden crust.
- We send broccoli inflorescences to the pan and fried for another five minutes.
- In a separate bowl, beat 2 eggs and fill them with vegetables.
- We combined fat cream with grated cheese and poured the dough into a semi-ready plate.
- We covered the pan with a lid and cooked for about 10 minutes until cooked. In the end, salt and add spices to taste.
Baked mackerel
For fish lovers, this recipe will occupy a worthy place in a family book book. Excellent flavor and amazing benefit are an ideal diet of ceto. Components will be required:
- Mackerel - 300 grams.
- Ginger - 0, 5 teaspoon.
- Lemon - ½ pieces.
- Tomato - 1 piece.
- Carrots - 1 piece.
- Onion - 1 piece.
- Favorite fragrant herbs - 0, 5 teaspoon.
- Saffron, salt - to taste.
Culinary:
- Prepared a fish housing is rubbed with spices and salt.
- We cleaned all the vegetables and finally chop, rubbed into a grater.
- We fill the mixture of vegetables from the mackerel and send it to the oven.
- Bake for 40 minutes until cooking.
Tired of sitting on the discharge day in the oats? Want a long long term result? Try a diet ceto.