Keto-diet

• Standard. This is the classic and easiest choice for diet. Initially, we calculated our personal daily calories. Furthermore, two developments are provided: If you only need to remove extra pounds, then we take from the 500 kcal produced, and if you need to increase muscle mass, add 500. During weight loss in this way, experts recommend moderate training.

• Target. This diet variation involves inclusion in the main program refids or special carbohydrate downloads, the most relevant before or after physical activity. They ensure that glucose production in the right volume by the body, which helps be more comfortable tolerate more intense exercise and provide effective long -term results. In all other ways, the main thing is to comply with the main points of this program. The volume of carbohydrates used in the target diet is calculated according to the following proportion: 0, 5-1 grams of substances per 1 kilogram with a slight decrease in fat volume.
• Cyclic. This is the most sophisticated option, which involves the use of refids with certain frequencies and low carbohydrate nutritional changes and highly calipers for training. Their duration and rest depend on how intense the training, and what purpose a person has set. You can use this technique only after ketosis, after about two weeks. In this case, 5-10 grams of carbohydrates are added to the diet for each kilogram of body weight. Fat is reduced, and protein remains at the same level. Carbohydrates continue from 9 to 36 hours. Experts suggest starting from the smallest time, gradually adding a few hours, depending on how the body reacts to change.

Pro

Like other techniques, for example, ducan diet, weight loss program has advantages:

• Fast weight loss. This diet works very well, both with athletes and people who live and work passively. With that, you can get rid of centimeters that are not necessary in the waist without stress and unpleasant consequences. The ketone body formed in the process quickly processes the accumulation of fat.
• Long saturation. There is no "empty" product in a diet, only with high calorie content. And this means that feelings of hunger will definitely not appear.
• Diabetes prevention. The product provided by this program helps reduce blood sugar to normal indicators.

• Fight against epilepsy. Treatment of this disease is the main reason for creating a diet program. Even after a while, he did not lose its significance in this direction. Keto diet helps reduce the number of seizures, smooth manifestations, and also leaves most drugs.
• Normalization of pressure and cholesterol. Low diet -Carb with high fat content of fat helps reduce blood pressure and eliminate unnecessary cholesterol from the body.

Counter

Not without minus:

• Not used. The composition of heterogeneous, protein, fat, and carbohydrate ratios that are uneven causes a lack of beneficial substances and vitamins, which negatively affect the work of the digestive tract.
• Intestinal and kidney disorders. The minimum amount of fiber causes failure in the function of important organs. It is important to also use a complex that contains this component.
• Reducing mental and physical abilities. Over time, sleepiness appears, someone is tired faster, falling into apathetic. Decreased activity is recorded.

Products for the Keto Deta menu: White List

What products can be consumed during the ketogenic diet? This list is wide and presented by the following position:

• Fatty meat and low in fat. The skin cannot be discarded.
• Sea gifts are squid -cumi, shrimp, low in fat and even oily fish.
• Egg.
• Crazy.
• Raw vegetable oil.
• Green vegetables, green.
• Fruit.

The list of names did not end there. Other items are permitted. The main thing is that the amount of carbohydrates in the ratio is not more than 6%. You can drink ordinary water and green tea, coffee, boil without adding sugar.

Black list

You must fully refuse:

• Sahara.
• Margarine.
• Stall products.
• Sweet drink with gas.
• Permen, Marshmallow, Chocolate and Ice Cream.
• Alcoholic drinks, etc.

Keto-Diet: Rules for preparing a menu for a week

Food diet with ketogenic diet must contain products with the following amount of substances in proportion: 65% fat, 30% protein and 5% vegetables. This indicator may be a little different. When choosing, compiling keto-manu for a week, we pay attention to a few points:

• Breakfast must cover up to 15 grams of carbohydrates - no more. This can be a cheese plate, vegetables, and other products with a minimum amount of starch in composition. For example, you can prepare eggs with tomatoes, cocktails or eat small sandwiches with cheese.
• Thinking about the right diet for lunch, it is strictly forbidden to insert cereals, dairy products, vegetables and fruit components with excess sugar in food. At lunch, we reduce the amount of carbohydrates to the maximum. In lunch, you can eat soup with meatballs, rice with chicken, etc.
• For the last meal, various combinations of vegetables and meat are ideal. Perfect beans as additional additional additives. For example, for dinner, you can serve grilled fish with vegetable salads and cedar beans.
• Fractional nutrition is everything we are. The most important condition is the use of no more than 5 grams of carbohydrates per snack. During that time, you can eat cheese, low -fat cottage cheese, eggs, fish, cucumbers, etc.

Keto-Diet: Recipe for a week's menu

Want to lose weight, but don't know how to think about diet, and what dishes are included in the menu? We offer some interesting recipes. Broccoli Casserole with cheese. Very delicious, warm dishes with vegetables will have everyone. If you don't believe in broccoli, after trying thisstaleProduct fent forever. For cooking, you need to:

• Broccoli - 200 grams.
• Onion - 50 grams.
• Eggs - 2 pieces.
• Cheese - 30 grams.
• Patriotic oil - 50 grams.
• Large fat content cream - 50 grams.

Cook:

• We divide green vegetables into flowers and boil in slightly salty water for 15 minutes.
• Cut the beam with a thin ring and fry for five minutes in butter to form a piquan gold crust.
• We sent broccoli flowers to the pan and fry it for five minutes.
• In a separate bowl, beat 2 eggs and fill it with vegetables.
• We combine fat cream with fine grated cheese and pour mass into a semi-siap plate.
• We covered the pan with a lid and boil for about 10 minutes until cooked. At the end, salt and add spices to taste.

Mackerel baked

For fish lovers, this recipe will take a decent place in the family table book. Very good taste and extraordinary benefits are the ideal keto diet. Components will be required:

• Mackerel - 300 grams.

• Ginger - 0, 5 teaspoons.
• Lemon - ½ fruit.
• Tomatoes - 1 piece.
• Carrots - 1 piece.
• Onion - 1 piece.
• Favorite fragrant herbs - 0, 5 teaspoons.
• Turmeric, salt - to taste.

Cook:

• Prepare a fish carcass rubbed with spices and salt.
• We cleaned all vegetables and cut it smoothly, rub it on grated.
• We put a mixture of vegetables from Mackerel and sent them to the oven.
• Bake for 40 minutes until cooked.

Tired of sitting on the day of demolition in oatmeal? Want long -term results? Try keto-diet.