All of us, especially of the fair sex, I want to achieve in immaculate shape, and has an outdoor dress to wear it with pride. This is apparently quite sensible and many of us plan of action: to eliminate hunger and also you have less fat, do active sports. The problem for a long time that can withstand such a mode is not possible, cut the weight and then it comes back plus the quite predictable failure. This way while there is a closed circle, it also require patience, and discipline, but the result is a sustainable, mass Nov and the loss of skin condition improve.
What is keto diet
It's amazing, but not for myself keto diet slimming epileptic seizures and to improve the situation, there was initially a child. In 1921, an endocrinologist first difference vodit rolling in these conditions, low-carb, high power, and the liver produces ketone bodies; in the same year, Russell Wilder and his therapist started using the keto diet for treatment of epilepsy, named such a power in cases, medication etc. gave no results. Soon I realised it was thinner and lighter steel for the medical staff to patients — very keto diet, received a new direction. Now best known low carb diet like the Atkins diet, paleo-diet, etc. more recent variations of the keto diet. How does it work?
For most people, the idea of consuming reduce fat, weight seems paradoxical. Mechanism of keto diet imagine, remember, the human body, how it works. Of carbohydrates the basic and most economical energy resource. Limited incomes are not able to split them glucose and carbohydrates by the body get more energy, you have to use alternative sources of energy, fats, ketone bodies formation in the liver with this disease this condition is called the recycled. According to many diet, keto diet, it's not just an effective fighting, a slender figure, but he is capable of, and largely the condition of the patient, such as diagnostic, cancer, Alzheimer's disease, autism, schizophrenia and depression.
Yield keto diet
Of course, all the rules of the keto diet gives good results. The amount of weight loss can change in a week, 0, 5 and 2.5, depending on the characteristics of an individual organism. Made with the weight and many other diets effectiveness girl was like; keto diet bodybuilding with treatment between men and women is also very popular because of the way, not Nov mass loss.
Keto diet pros and cons
Confirmed this — the scientific and the practical advantages of this power mode includes:
- Proven performance. The situation promote ketosis, the faster the fat loss, body mass index, compared with the other diets, for example, Nishiwaki.
- Hunger lack of emotion: you always have a fixed dialling from the list of snack products.
- This is not a strict keto diet and combine your choice of products that you can choose to eat as well. All you need to do a stick formula, the total consumption of fat, protein and carbohydrates, i.e. 75%:20%:5% respectively.
- Keto diet isn't the way, Nov mass loss. Subcutaneous and visceral fat in weight it's not due to the ruins, Nov.
- Therapeutic and preventive value in terms of diseases such as cancer, Allama disease, epilepsy, depression. Keto diet for use in the treatment of these diseases, consult an expert.
- Keto allowed foods low glycemic index diet contributed to the development of a situation-the emergence of acne prone skin.
The effect of the keto diet because the organism, changing metabolic pathways and energy to achieve, without any negative side has been:
- An extensive list of contraindications (see above). the end of the article).
- The diet is not balanced, therefore regularly scan.
- In your body that occur within the first 2 weeks of metabolic adjustment. Until this process is completed, you may experience fatigue, nausea, and difficulty concentrating.
- The situation an officer cases of ketosis — acetone smell in the mouth, with which you can also Diet keto that you may encounter.
- The stores a very limited neutral, low-carb products, ready-to-eat lunch for dinner every time so you have to get to the answer and take a snack along.
- Due to the lack of the diet is whole grains, fruits, and many vegetables may be a problem with intestinal.
Keto diet plan
Table: check list of allowed and prohibited products
| Allowable products | Products will be released |
| Cream and vegetable oils | Low-fat products |
| Meat, fish, seafood | All kinds of sugar |
| Eggs | Grain products, flour |
| Nuts | Fruit, dried fruit |
| Yesil vegetables, mushrooms, tomatoes, a small amount | Potatoes and other vegetables high in carbohydrates |
| A small amount of fruit | Legumes |
| Natural milk and dairy products, except milk | Egypt |
| Except for wine alcoholic drinks — rum, brandy, whiskey (more cups a day) | Beer and alcoholic beverages containing sugar |
Composition of the diet and nutrition plan
Keto diet — high fat moderate protein and low carb diet. There are several varieties, and these diet:
- Imply that standard keto diet consumption, fat, protein and carbohydrate, the proportion of 75%:20%:5%.
- Cyclical keto diet the established order "nutrition rules diet keto 5 days — Day 2 high-carb or power loading".
- Keto diet pre and post workout carbs target includes extra.
- A standard keto diet similar to Protein, but protein in larger proportions diet: temperature, fat, protein and carbohydrates 60%:35%:5%.
Remember, only a basic standard, and applicable lie-protein diets, a comprehensive clinical research. Infrared night vision and target actively implemented bodybuilders keto diet-enthusiasts, but clinically confirm their safety, therefore, the only option is the standard keto diet in the next article.
To calculate approximately how much protein you should consume daily, the simplest Formula: 1 gram of protein for 1 kg of weight. So, weight 80 kg, you need to consume 80 grams of protein a day. Then according to the relationship, protein, fat and carbs you're getting a number that indicates how much fat and carbs should I consume a day, — 300 and 20 grams was. However, increase the intake of carbohydrates (but not more than 50 grams a day). If, after graduating from the adaptation time — about 2 weeks — still feels fatigue and difficulty concentrating, try to slowly increase carbohydrate intake 5 grams a week. Keto diet start more smoothly, gradually reducing the carbohydrate products of metabolism to the process of restructuring their diet to the most gentle, and slowly his body is coming out. Keto diet depends on your doctor's recommendations and provides the time, but adhere to this diet for a month on less it makes sense, because half the time an adaptation to go.
Sample menu options (no commentary)
Breakfast
- Two fried eggs, bacon, olive oil.
- Protein one egg and three an omelet mushrooms, spinach, and herbs, powder, white cheese.
- Half an avocado, a soft-boiled egg, smoked salmon and 2 egg a slice of tomato.
Lunch is always the answer
- The turkey in the oven, yoghurt, mushrooms, cheese and Greens.
- Yesil salad with a piece of cooked meat or chicken portion, refilled, extra virgin olive oil.
- Spinach salad, grilled shrimp (slice of salmon, chicken or beef), hard cheese cubes with a neutral powder, nuts, and dried cranberries.
In the evening is always the answer
- Grilled salmon steak with asparagus or steamed broccoli drenched in butter.
- Mediterranean salad, cooked eggs, olives, cucumbers, cheese, feta cheese, olive leaf lettuce.
Snacks
- Almond-berry smoothie with almond milk curd or ricotta cheese a handful of your favorite fruits, and vanilla in a small bowl.
- A handful of nuts without a comment.
- Vegetable sticks (cucumber, celery) with guacamole.
- Acute finely grated cheese balls cheese, natural yogurt or peanuts rounded cutting.
Table: carbohydrate content in some products
| Product | 6 g carbohydrates containing a portion |
| Avocado | 1/2 pieces |
| Walnut | 30 g |
| Pine nuts | 30 g |
| Coconut milk | 3/4 cup |
| Coconut (pulp) | 1/2 cup |
| Almond | 30 g (about 23 walnuts) |
| Cashew | 22 g |
| Sunflower seeds sunflower | 1/4 cup |
| Pistachios | 30 g (47 pistachios) |
| Nuts | 45 GR |
| Milk yogurt | 100 ml |
| Cherry | 1/2 cup |
| Strawberry | 2/3 cup |
| Cranberry | 1/2 cup |
| Raspberry | 1/2 cup |
| Grape | 1/2 cup |
| Blueberries | 1/3 cup |
Recipes
Ginger beef
Ingredients for 2 servings:
- 2 steak, boneless, strips incised top
- 1 tablespoon olive oil
- 1 small onion, chopped
- 1 crushed garlic clove,
- 2 small tomatoes, chopped
- 1 teaspoon powdered ginger
- 4 tablespoons apple cider vinegar
- salt, pepper.
- Pour oil in a pan, brown steak over medium heat.
- When both sides are well browned, add onion, garlic and tomatoes.
- In a cup, mix ginger, salt, pepper and add vinegar, stirring meat.
- Cover, turn down heat and cook until the liquid evaporation.
- Service, service, foliage.
Nutritional info per serving: 370 calories, 27 grams fat, 7 grams protein, 46 grams of carbohydrates.
Feeder cobb-salad
Ingredients (for 2 servings):
- 100 grams Ham,
- 4 cherry tomatoes, cut in half
- 30 ounces blue cheese,
- 2 cooked eggs,
- 2 cups lettuce, romano,
- half an avocado, chopped
- 2 slices bacon,
- 1 tablespoon olive oil and apple cider vinegar
- 1 teaspoon lemon juice and the Dijon mustard
- salt and black pepper.
Sprinkle on chopped ham slice and fry with olive oil in a pan. Egg, a slice of cheese cubes. The village all the ingredients in the salad leaves in the form of strips. Leaf roll, salad, cheese mixture and pour the fuel mixture. Nutritional info per serving: 208 calories, 8 grams fat, 3 grams of carbohydrates 31 grams of protein.
Keto diet you decide to follow the rules that
Review the guidelines for doctors to quickly achieve the desired result, as well as possible side effects avoid.
- An examination of go. This is the first and mandatory programs click should not be ignored. Keto diet there are some diseases contraindicated people.
- Carefully review Mac products in general that approved gastronomic preferences. A great lover of light, bananas, pasta and potatoes to enjoy the weight value to select another system: Disclaimer a huge stress for you all of your favorite dishes, what exactly is a flat-screen satellite does not favor and your mood.
- Labour work plan in the first two weeks of the diet for any significant exploits. Remember, then your body will be in slow mode for it to work again.
- Plan enough to eat. Most of the products, allowed keto diet requires processing in the kitchen, especially in case if you want to own to diversify your menu a little bit.
- Remember, for Yesil to include in your diet vegetables: spinach, cucumber, celery. They contain carbohydrates, but fiber, which is a source of energy, normal bowel operation.
- Per day at least 8 glasses of clean water a day to resolve a possible improvement in the odor of acetone and kidney.
- Open the ideal for the diet coconut oil cold-pressed: this is the best resource triglycerides, medium length, it becomes easy ketones.
- Don't be afraid, I would like this if you eat salt: salt helps restore electrolyte balance a violation of the keto diet.
- Buy some vitamin and mineral complex. The keto diet is unbalanced and all the necessary ingredients to provide your body.
- You're doing a job you actively load the sport with a high aerobic, training because glycogen decreases the Diet Keto may decrease your potential stocks Nov note.
