All of us, especially women, we want to get un impeccable figure and proud to reveal wear clothes. And most of us in this seemingly logical plan of action: eat less — if you do not die of hunger to eliminate fat to do sports. The problem is, a bear that is always such a regime is impossible, I works of original art completely predictable failure of the diminished the weight back once more. The output of this circle, from the vicious, and a say, although that also requires discipline and patience, but the result will be a constant, not too muscular and lost, and the condition of the skin improve.
What the diet keto
Surprisingly, the keto diet was originally designed for weight loss, and to improve the condition of children who suffer from epileptic seizures. In 1921, an endocrinologist rolling Vodit first notice that in the conditions of low-carb high nutrition, the liver produces ketone bodies; in the same any therapist Russell Wilder called this keto diet diet I began to use it for the treatment of epilepsy in cases, when the drugs don't produce results. Soon, the medical staff noticed that the patients s have become thinner and lighter so that the keto has a new diet direction. Currently one of the Most well known of low carbon in carbohydrates diets such as the Atkins diet, paleo diet, etc., later variations of the diet keto. How does it work?
For most people, the idea of eating fat to reduce weight it seems paradoxical. Imagine the mechanism of keto-diets, to remember the human metabolism. Carbohydrates are the most I the main source of energy affordable. With little income of carbohydrates, the body and capable of obtaining energy by their decomposition to glucose is seen and forced to use alternative sources of energy, and they say, fats, which are metabolized in the liver to form ketone bodies — a state called ketosis. According to many nutritionists, keto and diet is not just a tool you in the struggle for a slim figure, but also can improve the condition significantly of patients with this type of diagnoses such as cancer, Alzheimer's disease, autism, l', schizophrenia and depression.
The effectiveness of the diet keto
Subject to all the rules of keto diet gives excellent results. The number of kilos to lose weight in a week pot for a change from 0, 5 to 2.5, depending on the characteristics of the body individuals. Its effectiveness has many convinced a girls that are not to lose weight able through other diets, keto-diet popular also very between men and women involved in bodybuilding in the because it does not lead to the loss of muscle mass.
The pros and cons of keto diets
A proven-scientifically and practically — the advantages of are this diet:
- Shown. The un state of promotes ketosis faster loss of body fat mass in comparison with the other diets, for example, nishiiwai.
- The lack of hunger that you can eat the foods from the list of allowed.
- In a keto diet there is no strict sequence of dishes that you can select and combine products according to your preferences. Only need to adhere to the General formula of consumption of fats, proteins and carbohydrates, and a say, the 75%:20%:5% respectively.
- Keto-diet does not lead to the loss of muscle mass. You will lose weight at the expense of the subcutaneous and visceral fat, and not muscle.
- Therapeutic and preventive value in relation to diseases such as cancer, Alheimer alzheimer's disease, epilepsy, depression. To use the un keto-diet in the treatment of these diseases, consult your doctor.
- The Low glycemic index foods allowed on keto diet, help to improve the condition of the skin the acne-prone.
Since the keto diet has un impact on the body is significant, changing the sources of energy, the side negative sense has not made also:
- Extensive A list of contraindications (see end of article).
- The balanced diet, a head, so that must be the most un medical exam.
- In the first 2 weeks your body will occur the metabolic restructuring. Until this s process has completed, you may experience fatigue, nausea, difficulty to concentrate.
- One of the condition of the underlying ketosis phenomena — the smell of acetone breath, which can also be found in a keto diet.
- One of the shops, is very low, and limited selection-carb food, food to a point, so you should take the food for lunch and snacks with you.
- Because of the lack in the diet of cereals, fruits and vegetables more possible problems with the intestines.
Plan diet keto
Table: list of foods prohibited I allowed
| Food Allows | Foods that you must exclude |
| Butter and vegetable oil | Low fat foods |
| Meat, fish, seafood | Sugar in all kinds |
| Eggs | Cereals, wheat products |
| Nuts | Fruits, nuts |
| Green vegetables, mushrooms, tomatoes in a small amount | Potatoes and other vegetables high in carbohydrates |
| Fruits of the forest in a small amount | Legumes |
| Natural dairy products, except milk | Corn |
| Wine, spirits — rum, brandy, whiskey (no more glasses per day) | Beer and all alcoholic drinks that contain sugar |
Preparation of the diet and nutrition plan
Keto, a diet in carbohydrates, low carbon diet with high consumption of fats and moderate amounts of protein. There are destinations varieties of this diet:
- Standard keto involves diet, the intake of fats, proteins and carbohydrates in the ratio of 75%:20%:5%.
- Cyclical keto diet is based on the scheme "5 days of food in accordance with the rules of keto-diet — 2 days high carbohydrates in a Group or load of carbohydrates".
- Targeted keto diet includes additional carbohydrates intake of carbon, and before the year original work of art.
- Protein keto diet similar to the standard one, but with a higher proportion of protein in the diet: the proportion of fats, proteins and carbohydrates and 60%:35%:5%.
Be aware that only the standard and the protein are diets extensive clinical studies. I Cyclical, targeted keto diet actively and practiced by bodybuilders enthusiasts, but their safety has not been confirmed clinically, because they only have in mind the standard version of the diet keto.
Approximately calculate how much you need to consume protein per day, use a formula simple: 1 gram of protein per 1 kg of body weight. And say, if your weight of 80 kg, you should consume 80 g of protein a day. Then, on the basis of the proportion of proteins, fats and carbohydrates get un number of fats and carbohydrates in the day you need to consume — 300 and 20 grams, respectively. However, you can increase the consumption of carbohydrates (but not more than 50 grams per day). If original works of art of the adaptation period of around 2 weeks — which I still feel the fatigue and the difficulties of concentration, try one slowly increase the carbohydrate intake by 5 grams per week. To start the best keto diet a little a little a little a little by reducing starchy food in your diet to make the process of reconstruction of the metabolism of the most gentle for your body, and a little a little out of it. Duration keto depends on diet of your health and with the advice of his doctor, but in order to comply with this diet for less than a month, has no sense because half the time allotted to the adaptation.
Menu (options for selection)
Breakfast
- Two fried eggs with bacon olive oil.
- Omelette with one egg and three proteins with wild mushrooms, spinach and herbs, topped with feta cheese.
- Half an avocado, soft-boiled egg, slice of smoked salmon and 2 toast with tomato.
Lunch
- Turkey, baked with mushroom yogurt, cheese, and herbs.
- A piece of meat in the oven or chicken with green salad, dressed with olive oil.
- Spinach salad with grilled prawns (slices of salmon, chicken or beef), cubes of cheese to choose from, sprinkled with nuts and s dried blueberries.
Dinner
- Fillet of grilled salmon with boiled asparagus or broccoli drizzled with butter.
- Salad Mediterranean with hard-boiled egg, olives, cucumber, feta cheese with olive oil on the lettuce.
Snacks
- L'ametlla de mar-berry smoothie made with almond milk curd cheese or ricotta, a handful of his berries and a bit of vanilla extract.
- Bare handful of nuts to choose from.
- Vegetable sticks (cucumber, celery) with guacamole.
- Balls of Cheese grated cheese with sharp plain yogurt, obalanya en chopped pistachios.
Table: hydrates content " on carbon of some products
| Product | The part that contains 6 g d carbohydrates |
| Avocado | 1/2 Pc |
| New | 30 g |
| Pine nuts | 30 g |
| Coconut milk | 3/4 Cup |
| Coconut (pulp) | 1/2 Cup |
| Almonds | 30 g (23 nuts) |
| Cashew nuts | 22 g |
| Sunflower seeds | 1/4 Cup |
| Pistachios | 30 g (47 pistachios) |
| Hazelnuts | 45 g |
| Milk yogurt sencera | 100 ml |
| Cherry | 1/2 Cup |
| Strawberries | 2/3 Cup |
| Blueberries | 1/2 Cup |
| Chard | 1/2 Cup |
| Currants | 1/2 Cup |
| Blueberries | 1/3 Cup |
Recipes
Ginger roast beef
Ingredients for 2 servings:
- 2 boneless sirloin, top cut tires
- 1 tablespoon of olive oil
- 1 small onion, diced,
- 1 clove of chopped garlic,
- 2 small tomatoes, a cut dice,
- 1 teaspoon of ground ginger
- 4 tablespoons of Apple cider vinegar
- salt, pepper.
- Pour the oil in a frying pan, brown the meat over medium heat.
- When both sides are well browned, add the onion, all the tomatoes.
- Mix in a Cup of coffee, ginger, salt, pepper and vinegar, and add, stirring, to the meat.
- Cover, reduce the heat and you can cook until the liquid's evaporated.
- Serve with a Sprinkling of herbs.
Nutritional value one serving: 370 calories, 27 grams of fat, 7 grams of carbohydrates, 46 g protein.
Nutritious salad Cobb
Ingredients (2 servings):
- 100 grams of ham,
- 4 tomatoes, cut in two halves
- 30 grams of blue cheese
- 2 hard boiled eggs,
- 2 cups of Romaine lettuce,
- half an avocado, diced,
- 2 slices bacon,
- 1 tablespoon of olive oil and Apple cider vinegar
- 1 teaspoon of lemon juice, and mustard of Dijon
- salt and pepper to taste.
Cut the ham cubes and toast them with a sprinkle of the olive oil to the pan. The eggs cut into slices, the cheese, dice. Put all the ingredients in the lettuce leaves in the form of tires. Mix the ingredients for the filling and pour over salad. Nutritional value one serving: 208 calories, 8 grams of fat, 3 grams of carbohydrates, 31 grams protein.
If you have chosen to follow the diet keto
Read the recommendations of the doctors to more quickly achieve the desired result and avoid to examine possible side effects.
- Submit a un medical examination. This offers a layer of primer and the point of the required program, that should not be ignored. Keto diet and contraindicated for people with certain medical conditions.
- Read Carefully the list of allowed foods, which in general should fit your food preferences. If you're the world's biggest fan bananas, rice and potato wedges, you must choose a other weight loss of the system: the rejection of all the favorite foods will become overloaded with stress, simply that does not benefit your health and state of mind.
- Try not to make plans for the first two weeks of the diet are not important for labour Affairs and exploits. Remember that at this time, your body and adjust to operate in slow motion.
- Plan your time, so that was enough for the kitchen. Most of the foods allowed on a keto diet requires cooking, especially if you want to add a little fun to your menu.
- We do not forget to include in your diet are vegetables green: spinach, cucumbers, celery. It contains little carbohydrates, but they are a source of fiber, which will guarantee the normal functioning of the intestine.
- Drink at least 8 pure glasses of water a day to eliminate the odour potential of acetone, and to improve the functioning of the kidneys.
- Include in your diet, the quality of the coconut oil cold pressed: and the best triglycerides source medium in length, which are easily turned into ketones.
- Don't be afraid to season your Group, if you want it, the salt helps to restore the balance the electrolyte that is concerned about the keto diet.
- Make sure to take vitamins minerals complex. Keto-diet is unbalanced and can not offer your body all the necessary nutrients.
- If you are active in sports with high aerobic loading, keep in mind that the capacity of formacio may be reduced, such as in keto diet the glycogen stores in the muscles decrease.
