All of us, especially fair sex, want to achieve a perfect number and are proud to wear open clothes.And most of us gives this seemingly reasonable action plan: there is less - or even starving - to eliminate fat, to actively play sports.The problem is that such a mode cannot be tolerated for a long time, and after an incident can be predicted, the kilograms are removed again with a plus point.There is a way to escape this closed circle, although it will also require discipline and patience from you, but the result will be stable, the muscle mass will not be lost, and the condition of the skin will be improved.
Keto-diet is
Surprisingly, Keto-diet was not intended to lose weight, but to improve the condition of children with epilepsy.In 1921, endocrinist Rollin Woodite first realized that in food conditions with low -height -Carb, the liver created Ketone's body;In the same year, the therapist Russell Wilder called such a diet for Keto-diet and began to use it to treat epilepsy in case the drug did not give results.Soon, the medical staff noted that the patient had become more difficult and easier-to-chest-the Keto diet has received a new development direction.Most carb low-carb diets are known today, such as Atkins, Paleo diet, etc., which are the later variants of Keto-diet.How does she work?
For most people, the idea of eating fat to lose weight seems to be paradoxical.To imagine a keto-doodo mechanism, we recall the way human metabolism.Carbohydrate is the main source of energy and the most affordable price.Under the limited amount of carbohydrates, the body can no longer receive energy by dividing into glucose and forced to use alternative energy sources, meaning that fats that are treated in the liver with the formation of the ketone body - this condition is called ketosis.According to many nutritionists, Keto-Diet is not only an effective means in the struggle for a slender character, but also can significantly improve the situation of the patient diagnostic such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Effective keto-diet
Provided to comply with all rules of keto diet for excellent results.The number of kilograms lost per week may vary from 0, 5 to 2.5, depending on the individual characteristics of the body.Her effectiveness was convinced by many girls who could not lose weight with other diets;Keto diet is also very popular in men and women involved in bodybuilding, because it does not lead to loss of muscle mass.
Advantages and disadvantages of keto-diets
The confirmed - scientific and realistic - the advantages of this power regime include:
- The effect has been proven.Ketosis contributes to loss of fat body fat faster than other diets, for example, with low.
- Starvice: You can always eat a piece from the list of allowed people.
- There is no strict chain of dishes in Keto Dita, you can choose and combine products according to your preferences.You only need to follow the total formula for the consumption of fat, protein and carbohydrates, ie 75%: 20%: 5%, respectively.
- Keto diet does not lead to loss of muscle mass.The weight is due to fat under the skin and internal organs, not muscle.
- The value of treatment and prevention of diseases such as cancer, university, epilepsy, depression.To use Keto-diet in the treatment of these diseases, consult experts.
- The low glycemic index of products allowed to be allowed to improve the condition of acne-prone skin.
Because Keto-diet has a significant influence on the body, changing the transformation lines of energy, no negative surfaces, it is not:
- A large list of contraindications (see at the end of the article).
- The diet is not balanced, so it is necessary to undergo a medical examination.
- In the first 2 weeks, the metabolic restructuring will occur in your body.Until this process is completed, you may encounter fatigue, nausea and difficulty with concentration.
- One of the phenomena that comes with the state is the smell of acetone from the mouth, which you can also encounter a keto-diet.
- The stores are very limited in choosing low products ready to use, so you will have to bring food for lunch and snacks with you.
- Due to the lack of cereals, fruits and most vegetables in the diet, the problems with the intestine are possible.
Keto-diet plan
Table: List of products allowed and banned
| Products allowed | Products should be excluded |
| Oil and vegetable oil | Small products |
| Meat, fish, seafood | Road in all types |
| Egg | Cereals, powder products |
| Seed | Fruit, dried fruit |
| Green vegetables, mushrooms, tomatoes in small quantities | Potatoes and other high -carbohydrate vegetables |
| Berries | Beans |
| Natural dairy products, except for milk | Corn |
| Dry wine, from strong drinks - rum, cognac, whiskey (no more than a glass per day) | Beer and all alcoholic beverages contain sugar |
Diet and energy plan
Keto diet is a low -carb diet with high fat consumption and moderate amount of protein.There are some varieties of this diet:
- Standard Keto-Diet implies that fat, protein and carbohydrate consumption in the rate of 75%: 20%: 5%.
- A cycle ketot diet is built in 5 days of strength according to the rules of the keto-diet-2 diet of a high carb diet, or loading carbohydrates.
- The target ketot diet includes the use of additional carbohydrates before and after training.
- The protein keto diet is similar to a standard, but with a larger protein ratio in a diet: the ratio of fat, protein and carbohydrate is 60%: 35%: 5%.
It must be considered that only large clinical studies are based on standard diet and protein.Keto-Diets in cycles and target are active by bodybuilders, but their safety is not clinically confirmed, so we will consider the standard version of Keto-Diet.
To calculate the amount you need to consume protein every day, use a simple formula: 1 gram of protein per kg of weight.That is, if your weight is 80 kg, you should consume 80 grams of protein daily.Then, on the basis of the ratio of protein, fat and carbohydrates, we receive some shows how much fat and carbohydrate every day you need to consume - respectively 300 and 20 grams.However, you can increase the consumption of carbohydrates (but not more than 50 grams per day).If after finishing the adaptation time - about 2 weeks - you still feel tired and difficult with concentration, try to increase slowly consumption of carbohydrates by 5 grams per week.It is better to start a keto-diet smoothly, gradually reduce carbohydrate products in your diet to perform the restructuring process of metabolism as well as its body, and slowly escape it.Keto-diet's time depends on your health and your doctor's recommendations, but it doesn't make any sense when observing this diet in less than a month, because half of this time will be adjusted.
The menu is close to the right (optional for an option)
Breakfast
- Yaichitsa of two eggs with bacon in olive oil.
- A coated egg of an egg and three protein with mushrooms, spinach and herb sprinkle Feta cheese.
- Half of the avocado, soft eggs, a slice of smoked salmon and 2 tomatoes.
Dinner
- A grilled turkey in yogurt with mushrooms, cheese and herbs.
- A piece of barbecue or chicken with a green salad with olive oil.
- Spinach salad with shrimp-croils (salmon, chicken or beef), with the dial of snake cheese to choose, sprinkle with dried blueberry seeds and fruits.
Dinner
- Griileh steak with boiled asparagus or broccoli, pour butter.
- Mediterranean salad of boiled eggs, olive, cucumber, feta cheese with olive oil on the salad leaves.
Snack
- Almond black goods of almond milk with cheese or cheese Ricott, a few favorite berries and a little vanilla extract.
- A small number of nuts to choose from.
- Causing vegetables (cucumber, celery) with Guacamole.
- Cheese balls made from spicy cheese with natural yogurt, poured in chopped pistachios.
Table: Carbohydrate content in some products
| Product | One part contains 6 g of carbohydrate |
| Butter | 1/2 PC |
| Walnut | 30 g |
| Nuts Cedar | 30 g |
| Coconut milk | 3/4 glasses |
| Coconut (Pulp) | 1/2 cup |
| Almond | 30 g (23 nuts) |
| Cashew | 22 g |
| Sunflower seeds | 1/4 cup |
| Pistachios | 30 g (47 piston) |
| Hazelnut | 45 g |
| Pure yogurt | 100 ml |
| Cherry | 1/2 cup |
| Strawberry | 2/3 glasses |
| Cranberry | 1/2 cup |
| Raspberry | 1/2 cup |
| Shipping | 1/2 cup |
| Blueberry | 1/3 cup |
Recipes
Ginger roasted beef
Ingredients for 2 parts:
- 2 steaks without bone cut on the striped head,
- 1 tbsp of olive oil,
- 1 small light bulb is chopped by blocks,
- 1 crushed garlic cloves,
- 2 small tomatoes are sliced into blocks,
- 1 teaspoon of ginger ginger,
- 4 tablespoons of apple cider vinegar,
- Salt, pepper.
- Pour the oil into the pan, steak brown on medium heat.
- When both sides are fried well, add onions, garlic and tomatoes.
- Mix ginger, salt, pepper and vinegar into cups, add, mix, and meat.
- Close the lid, reduce the fire and cook until the liquid is evaporated.
- Serving herb.
Nutrition value of one part: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
Nurturing COBB-Salace
Ingredients (2 parts):
- 100 grams of ham,
- 4 cherry tomatoes cut into half,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups of Romano salad,
- Half of the avocado is cut in cubes,
- 2 slices of bacon,
- 1 tbsp of olive oil and cider
- 1 teaspoon lemon juice and mustard Dijon,
- Salt and pepper flavor.
Cut the ham and fry on the olive oil.Cut the eggs with slices, cheese - blocks.Place all the ingredients on the leaves of the salad as a band.Mix fuel and salad components.Nutrition value of one part: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
Check the recommendations of doctors to achieve the desired results, as well as avoid possible side effects.
- Medical examination.This is the first and mandatory point of the program should not be ignored.Keto diet is contraindicated in people with some diseases.
- Read the list of allowed products - it often has to comply with your culinary interests.If you are the largest in the world, the lover of bananas, spaghetti and potatoes in a divine way, you should choose another weight loss system: giving up all your favorite dishes will immediately become too stressful for you, this will certainly not bring benefits to your health and mood.
- Try not to plan for any important and labor exploitation for the first two weeks of the diet.Remember that at this time, your body will be rebuilt and operate in slow mode.
- Make your time planning so that it is enough to cook food.Most of the products are allowed on keto-diet requires culinary processing, especially if you want to diversify your menu a bit.
- Do not forget to include green vegetables in your diet: spinach, cucumber, celery.They contain low carbohydrates, but at the same time a source of fiber, this will ensure the normal functioning of the intestine.
- Drink at least 8 glasses of clean water daily to remove the ability to smell acetone and improve the kidney's work.
- Turn on high quality coconut oil of cold pressing in your diet: it's the best average neutral fat source, easily turned into ketone.
- Do not be afraid of food salt if you want: Salt helps restore the disturbing electrolyte balance on keto-diet.
- Be sure to take vitamin-complex.Keto diet is not balanced and cannot provide your body with all the necessary substances.
- If you are actively involved in sports with high aerobic loads, remember that your training potential may decrease, as glycogen reserves in muscles are reduced on keto-diet.
