One of the most sure and satisfactory — keto (keto) diet. In this mode of nutrition the body is not experiencing stress from the lack of hunger. This diet and the perfect place for people who love to eat caus, fatty and high calorie meals.
What the diet keto
Originally this diet was used to treat diseases, then and used by athletes. Later, diet has gained a great popularity among ordinary people striving to lose weight.
The name of the diet comes from the word ketosis. In the period of the diet's start this process in the body, through which go more free. The ketosis of the un special release mechanism of alternative energy, when let me the body of law of carbohydrates (main energy source). In the period of carbohydrates from hunger, it begins the body to break down the cell dl cells of fat with the formacio of ketone bodies. This mechanism has un heard of evolution, to be able to survive in the absence of carbohydrates and food rich in proteins and fats. Ketones act not only as an energy, but the foods are also for the brain.
Keto diet means that the nutrients come mostly from protein and fat. Count your diet of the following ratios: carbs to 5-10%, fats a 70-75%, protein 20-25%.
The essence of the diet
In the restaurant's meal plan of the ketogenic diet be sure to control the amount of food carbohydrates. There should be no more than 60 grams. And better that its import was around 20 grams. The amount of protein necessary to choose for each person. Import This should cover the needs of the organism in function of gender, age, and physical activity. Caloric balance and maintained by fat. Thanks to this proportion starts the process of ketosis.
The use of diet ketogenic
Ketogenic diet helps not only t quickly lose the excess weight, but also reduces the risk of many diseases and tan, as the diet on the fasting days. This mode and very satisfying, balanced, therefore, superior to the diet with a low-fat diet that harm the body. Low blood sugar during the diet plays un important role for the health. Low levels of sugar in the pancreas produces less insulin. Independent studies have shown that people who follow keto diets covered more than two times more weight in comparison with the other diets. This reduces the level of bad cholesterol in blood. Due to the large amount of iron in the meat, the fat, the diet has un beneficial effect on the health of women.
Beneficial properties of the diet:
- to reduce the sensitivity to insulin in 75% of patients with diabetes can even more not to take the medication;
- improving the profile of lipid reduces the risk of developing cardiovascular disease;
- the right body, and saturated fatty acids;
- increases the level of high-density lipoprotein (good cholesterol);
- the ketones help people with serious neurological diseases, decrease the symptoms of their and relapses (Alzheimer's, Parkinson's, epilepsy);
- increases the efficiency of cancer treatment, the shortage of sugar to kill the cell, dl cells of cancer;
- improves condition of the skin, reduces acne, inflammation, l'
- the improvement of the efficiency of treatment of disease polycystic ovary is directly related to insulin levels.
Varieties of the diet ketogenic
From the ketogenic type of diet, there are variations 5:
- high content of protein;
Classic variation of the diet includes the relationship of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbohydrate. Excludes all fast and lent carbohydrates, never leaving only low-calorie vegetables.
The tavern offers a more suitable for bodybuilders. Athletes who do high intensity workouts are working with large weights, the muscles of the back, the hands, the feet allowed to eat pre-workout carbohydrates. They were burned during heavy physical activity. If you do fitness, light aerobic activity, or one aspiring to be an athlete and you have a small load, this type is suitable and what is not.
Circular and recommended for those who have process of weight loss came up. From time to time to organize the load of carbohydrates, and a say, eat lent carbs for example cereals to restart the metabolism. The candy and the flour are prohibited. The body suffers little stress and the weight loss will resume when you return to the diet ketogenic. To arrange a load of carbohydrates can be weekly (5 carbs does not die, 2 days of lent carbs) or once a month. During un month plan Grupo, one day, allow yourself to carbohydrates complex carbon. Go back to the keto diet with a minimum of 24 hours. Beginners Suitable for to lose weight that it is difficult to long sense carbohydrates.
Food with lots of protein. Perfect people with very high body weight and want to build muscle mass. The proportion of nutrients in the diet — 35% protein, 60% fat, 5% carbohydrate. A little a little so that the change to the classic keto diet.
Limitation of the variation consists in the use of carbohydrates-no more than 12 grams per day. This type of food and recommended under medical supervision. Before you start to restrict the type of fasting for three days. This type of practice on a regular basis, and hospitals for patients with cancer.
Products by the un ceto prepare diet to choose from the following list:
- any meat, in any form, including fried and fat, the best fat;
- any types of organs (liver, kidney, heart);
- fish of any kind, such as the larger best;
- caviar fish;
- eggs any;
- any vegetable oil;
- green vegetables (cucumbers, zucchini, any place asparagus, celery);
- vegetables with other low carbon in carbohydrates, no starch (tomatoes, eggplant, bell pepper);
- dairy products with high content in fats (cheese, cream, sour cream, cheese);
- mushrooms of any variety.
- sausages meaning hydrates of content " in carbon and restricted components;
- of high quality mayonnaise meaning sugar and starch;
- the fruit only the lemon and blueberry;
- the greens and lettuce;
- carrots limited amounts ca, 50 grams per day in the kitchen;
- milk with a high content of " fat, a little a little, not more than 60 milliliters per day.
And prohibit drink anything with sugar, starch, flour, foods rich in carbohydrates.
Menu ketone diet prohibit include the following:
- sweet soft drinks;
- cakes, bread, all flour;
- chocolate, caramel
- cereals (buckwheat, rice, barley, oats);
- fruits of the forest;
- the fructose;
Stages of adaptation
The body immediately goes into ketosis, it takes a bit of time to adjust.
Reconstruction on a new mechanism of alternative sources of energy takes place in destinations stages:
- From a half day to day. Most of all the reserves of glucose in the body circulating.
- The good day or two. Burn the remains of glycogen.
- In the third quarter, or day, begins the body to look for alternative sources of energy to start the reconstruction of the metabolism.
- Begins the week of ketosis. The body is fully reconstructed, and s get their energy from ketones.
Menu of the week
Exemplary keto diet menu for a week for women and men:
- Breakfast of bacon, eggs, potatoes, tomatoes and green beans;
- lunch: chicken salad with cheese, Adygei, olive oil, lettuce, peppers;
- dinner: mackerel in the oven with butter and lemon.
- omelette with goat cheese, tomatoes and Basil;
- lunch: soup with meatballs, melted cheese and cream of broccoli;
- dinner: lamb stewed with cabbage.
- scrambled eggs with cream, cottage cheese with ham;
- lunch: salad of prawns, avocado, olive oil, tomato, cucumbers;
- dinner: pork chops with grated cheese, steamed zucchini.
- fried eggs with onion, bacon and tomatoes;
- lunch: meatballs made of pork stewed with cauliflower;
- dinner: pork loin stuffed with chicken and cheese and eggplant, baked in cream.
- salad of cabbage rolls Chinese, cheese, sausages;
- cutlets and neck of pork, stewed ca cream;
- dinner: zucchini stuffed with ground meat, cheese, and sour cream, baked in the oven.
- omelette with ham and vegetables;
- lunch: pork chop baked in oven with cheese, sour cream with tomato;
- salmon mayonnaise and cheese, cooked in the oven.
- Breakfast: scrambled eggs with ham, mushrooms and cheese;
- lunch: chicken fillet, stuffed tomato, cream cheese, wrapped in bacon cooked in the oven;
- dinner: salmon with sauce of cream of broccoli.
Recipes for the keto diet
When you can cook keto diet to choose foods with a high content in fats: cheese, bacon, lard, butter, fat of meat and fish. The vegetables can be in the form of cheese I fry, heat or you can cook. The menu of the diet keto of allowed foods from the list, the no option of cooking (frying, stewing). Cheese on keto diet is included in almost all meals, grains that contain amounts of protein and fat.
Casserole of cheese with broccoli
Completion of the implementation:
- 400 grams broccoli, boil 2 minutes in water with salt boiling.
- The half of the onion to sauté a clove of garlic.
- Put the sauce in the pan with the onion, broccoli, Basil, salt and pepper.
- 8 eggs, beat to a separate bowl and pour into the pan of vegetables.
- Cook over fire lent under a lid 7-9 min.
- When serving, sprinkle it with grated Parmesan cheese.
The omelette with bacon, eggs, and cheese
As you can cook scrambled eggs diet to a keto:
- Adyghe cheese cut into cubes.
- Fry the bacon and the cheese until Golden brown.
- Beat the eggs with the cream.
- Pour the egg mixture.
- Cook with lid closed for 5-7 minutes.
Mackerel in the oven
How to bake mackerel in stages:
- Rinse fish and cut off its head, split in half lengthwise.
- Pour the mixture to the pan with pieces, skin side down.
- Season with salt and pepper to taste, drizzle with the lemon juice.
- Spread with mayonnaise.
- Bake at 200 degrees for 20 minutes.
- 5 minutes before the end, the cheese and sprinkle crumbs.
Salad with nuts, cheese and spinach
- 200 grams of spinach, wash and leave to dry.
- To make the sauce of lemon juice, olive oil and balsamic vinegar.
- 100 grams of Parmesan cheese cut into thin slices.
- Spread on un dish of spinach and cheese, a handful of pine nuts, pour over the sauce.
Cream soup of cauliflower
As you can cook the creamy soup:
- Cauliflower rinse original works of art and boil it.
- Optionally, you can add mushrooms or meat soup puppy.
- Original works of art in 8 minutes of the boil in a small saucepan put the package of cream cheese, a butter and a tablespoon 100 ml double cream.
- Boil a dissolve the cheese and soften the cabbage.
- Grind the soup until it is creamy the immersion blender.
As you can cook low carb cupcake:
- Mix a half Cup of almond flour with a quarter Cup of Flaxseed meal.
- Add a teaspoon of baking powder, sweetener, 70 grams of butter pit, 100 milliliters cream strong.
- Stir until smooth.
- Add the 3 eggs, stir again.
- Add to the mix the juice and the grated rind of two lemons.
- Knead the dough and pour it into molds.
- Bake at 180 degrees for 20 minutes.
Harm and contraindications for the ketogenic diet
You can not paste this type of food the following ca cases:
- metabolic disorders;
- diseases of the liver and the kidneys;
- progressive encephalopathy;
- cerebrovascular disorders;
- dysfunction of the pancreas;
- lipid diseases.
Women during childbirth and breastfeeding, this type of offers also recommended, but the reviews of women who dared to say that a diet sense incidents. During pregnancy, all actions must be agreed with the doctor.
The side effects of the diet keto:
- constipation (to add more to the diet fiber fluids and);
- nausea (first week);
- bad breath (due to the breakdown products of fat, do not represent un-risk);
- vertigo (first week, so assessed as independent).
If you are completely healthy, keto diet damage to the body door. Side effects usually on original works of art of the first week. The damage from the keto diet can be if there are serious chronic illnesses that are contraindications.
Ketogenic diet helps in the rush to get rid of more kilos, while the maintenance of health. Ketone diet for weight loss the most popular, rich and comfortable, among others, the diets, the more you. Calculated Correctly, the balance of nutrients will help you quickly and easily lose weight. To get out of the diet of keto and easy with no side effects. The body quickly s adapts to a new source of energy — carbohydrates. The most important thing — not to go back to the diet with large amount of sweets and starchy foods, which led to the excess weight.