We all want to obtain a fair sex, a flawless figure, and with proud clothes.And many of us are for a very logical action plan that looks like this: to exclude fats - or even hunger - to play sports active.The problem is that it is impossible to endure such a mode for a long time and returns to a kilogram of kilograms after a completely predicted accident.Although there is a way out of this indoor circle, although you are required to discipline and patience, the result will be fixed, the muscle mass will not be lost and the condition of the skin will improve.
What is keto-diet
Surprisingly, the keto-diet was originally intended to improve the situation of children suffering from epileptic seizures for weight loss.In 1921, the endocrinologist Rollin Woodite was the first time in low-hard-owning alight conditions, the liver produced keton objects;That same year, therapist Russell Wilder called such a diet for a keto-diet and began to use drugs for epilepsy.Soon, medical staff have become even more difficult and easier to develop a new development of the Keto diet.Atkins, Paleo diet, etc.The majority of the low-known low carbari diets, then the more change of the keto diet.How does it work?
For most people, many ideas are like paradoxical to eat fats to reduce weight loss.We remember how the person works in metabolism to imagine the keto-dodo mechanism.Carbohydrates are the main and most affordable energy source.In limited carbohydrate intake, the body cannot get energy by dividing the glucose and is forced to use alternative energy sources, that is, the liver is forced to use the liver - this condition is called ketosis.According to many nutritologists, the keto-diet can significantly improve the condition of patients who are diagnosed as not an effective tool for a slender figure, but also cancer, alzheimer's disease, autism, schizophrenia and depression.
Keto-dietary effectiveness
Keto gives excellent results in accordance with all the rules of the diet.The number of lost kilograms per week can range from 0, 5 to 2.5 depending on the individual characteristics of the body.His effectiveness was convincing of many girls who could not lose weight with other diets;Keto diet is also very popular among men and women engaged in bodybuilding, because it does not cause this muscle mass.
Positive and disadvantages of keto-diets
Approved - Scientific and practical - Advantages of this power regime:
- Proven effectiveness.The situation of ketosis helps more rapid loss of fat body fat compared to other diets, for example, low-protection.
- A lack of hunger: It can always be a bite to eat from the permitted list.
- Keto Dita does not have a serious sequence of food, you can choose and combine products according to your choices.Consumption of oils, proteins and carbohydrates, I.E.75%: 20%: 5%, respectively 75%, respectively: 20%: 20%.
- Keto diet does not cause loss of muscle mass.The weight is not the muscles, not the subcutaneous and visceral fat.
- Therapeutic and preventive value of diseases such as cancer, colgeimer's disease, epilepsy, depression.Consult a specialist to use a keto-diet in the treatment of these diseases.
- The low glycemic index of products allowed for a keto-diet helps improve the situation of skin prone skin.
Since the keto-diet is an important effect on the body, it was not even without negative parties, changing energy metabolic ways:
- Extensive list of reverse hints (see the end of the article).
- The diet is not balanced, so you need to periodically examine a medical examination.
- In the first 2 weeks, a metabolic reconstruction of your body will occur.You can have trouble with fatigue, nausea and concentration until this process is completed.
- One of the accompanying events in the state is the smell of acetone from the mouth you can face a keto-diet.
- Stores are very limited with the choice of low -carb products ready for use, so you should take food for lunch and snacks.
- Problems in the intestines due to the lack of vegetables in grain, fruit and diet.
Keto-diet plan
Table: List of allowed and prohibited products
| Allowed products | Products to be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | All kinds of sugar |
| Egg | Grain, flour products |
| Nuts | Fruits, dried fruits |
| Green vegetables, mushrooms, tomatoes in small quantities | High carbohydrates of potatoes and other vegetables |
| Small berries | Varnish |
| Natural dairy products, except for milk | Corn |
| Dry wine, strong drinks - Greek, cognac, whiskey (not more than a glass per day) | All alcoholic beverages with beer and sugar |
Diet and power plan
Keto diet is a diet of low carbs, which is high-level fat consumption and a moderate amount of protein.There are several types of this diet:
- The standard keto-diet provides 75% of the consumption of oils, proteins and carbohydrates in 75%: 20%: 5%.
- A cyclist is based on a ketot diet "5-day high carbon diet or carbohydrate loading" according to keto-diet rules ".
- The target ketot diet contains additional use of carbohydrates before and after training.
- The protein keto diet is similar to a standard, but with a larger protein in the diet: the ratio of oils, proteins and carbohydrates is 60%: 5%.
Only extensive clinical studies should be considered based on standard and protein diets.Cyclical and target KETO-Diets are actively applied by bodibilders-lovers, but their safety is not clinically confirmed, so we will review the standard version of the Keto-diet.
Use a simple formula to calculate what you need to consume protein a day: 1 kg 1 gram protein for weight.So your weight should consume 80 kg, 80 grams of protein per day.Then, on the basis of the ratio of proteins, oils and carbohydrates, you have to consume how many fat and carbohydrates a day a day, accordingly, consume 300 and 20 grams.But you can increase the consumption of carbohydrates (but not more than 50 grams per day).After the end of the adaptation period - about 2 weeks - you still feel fatigue and difficulties with concentration, you try to slowly increase the consumption of carbohydrates with 5 grams per week.A smooth suspension of a keto-diet is better to reduce carbohydrate products in your diet to correct the process as possible as much as possible or slowly exit.The duration of the keto-diet depends on your well-being and the recommendations of your doctor, but it does not make sense to distinguish this diet for less than a month, because it will adapt to half of half of this period.
Estimated Menu (options for options)
Breakfast
- Yaichitsa of pigs of pigs in olive oil.
- The three proteins are sprinkled with feta cheese from an omlet and mushrooms, spinach and herbs.
- Half of avocado, soft -Soft eggs, a slice smoked salmon and 2 oven tomatoes.
Lunch
- A turkey is cooked in the yogurt with mushrooms, cheese and herbs.
- A piece of cooked meat or chicken, which is part of a spicy green salad with olive oil.
- With the accumulation of solid cheese to be scattered with shrimp-broids (salmones, chickens, chicken or beef), nuts and dried cheeses.
Lunch
- Gailh Birtek, a boiled asparagus or broccoli, is poured with butter.
- Mediterranean salad with leaves with boiled eggs, olives, cucumbers, feta cheese salad oil.
Snacks
- Almond milk is the dark of almond milk, cottage cheese or richot cheese, a handful of favorite berries and a pinch vanilla extract.
- A handful of nuts to choose from.
- Vegetable sticks with Guacamole (cucumber, celery).
- Cheese balls made of fine chopped spicy cheese with natural yogurt pour chopped pistachios.
Table: Carbohydrate content in some products
| Product | A part of 6 g of carbohydrates |
| Avocado | 1/2 units |
| Walnut | 30 g |
| Cedar nuts | 30 g |
| Coconut milk | 3/4 glasses |
| Indian Javizi (Pulp) | 1/2 cup |
| Almond | 30 g (23 nuts) |
| Motherboard | 22 g |
| Sunflower seed | 1/4 cup |
| Pistachios | 30 g (47 pistachios) |
| Hazel | 45 g |
| All the milk yogurt | 100 ml |
| Cherry | 1/2 cup |
| Strawberries | 2/3 glasses |
| Cornelian cornel | 1/2 cup |
| Raspberry | 1/2 cup |
| Currant | 1/2 cup |
| Blue | 1/3 cup |
Recipes
Ginger roasted beef
Articles for part 2:
- Cut over 2 steak strips without bones,
- 1 tablespoon olive oil,
- 1 small bulb is chopped by cubes,
- 1 Garlic gravel clove,
- 2 small tomatoes sliced in cubes,
- 1 teaspoon place ginger,
- 4 tbsp apple cider vinegar,
- Salt, pepper.
- Pour the oil into the pan, brown steaks over medium heat.
- Add onions, garlic and tomatoes when both parties are well blush.
- Mix ginger, salt, peppers and vinegar in a cup, add, mix, mix.
- Cover with a lid, reduce the fire and cook until the liquid is evaporated.
- Serve scattered with herbs.
Nutritional value of one part: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
Nourishing Cobb-Level
Ingredients (part 2):
- 100 grams of ham,
- 4 reduced the cherry tomatoes in half,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups Salad Romano,
- Half of avocado sliced in cubes,
- 2 slices of pork,
- 1 tablespoon Olive oil and apple cider vinegar
- 1 teaspoon of lemon juice and dijon mustard,
- Salt and pepper taste.
Cut everyone in cubes and fried on sowing sprinkled with olive oil.Cut eggs with slices, cheese - cubes.Place all items in the form of salad's leaves.Mix refueling components and pour the salad.Nutritional value of a part: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
To obtain the desired result, consider the recommendations of doctors, as well as avoid possible side effects.
- Go through a medical examination.This is the first and forced point of the program that should not be taken into account.Keto diet is contraindicated in people with certain diseases.
- Read the list of allowed products carefully - should usually match your gastronomic choices.If you are a girlfriend in the world, bananas, spaghetti and a divine way, you need to choose another weight loss system: all your favorite foods will definitely break your well-being and mood for you.
- Try not to plan any important thing and labor exploitation for the first two weeks of the diet.Please note that this time your body will be reset and operate in a slow mode.
- Enough to cook food so plan your time.Most of the products allowed in a keto-diet, if you want to diversify your menu, require culinary processing.
- Remember to include green vegetables in your diet: spinach, cucumber, celery.It contains small hydrocarcutions, as well as the source of fiber that will ensure normal operation of the intestines.
- Drink at least 8 glasses of clean water a day to eliminate acetone odds and improve the work of kidneys.
- On your diet, turn on with a cold pressing high-level coconut oil: This is the best source of triglycerides that are easily converted into ketones.
- Do not be afraid of salting food, salt helps to restore the electrolyte balance that is disturbed in a keto-diet.
- Be sure to take the Vitamin Mineral Complex.Keto diet is unbalanced and cannot provide your body with all the necessary ingredients.
- Remember that your training potential is reduced in the muscles, because if you are actively engaged in a high aerobic load.
