- 1 How to lose weight on keto diet?
- 1.1 Principles of nutrition
- 1.2 Product List
- 1.3 Recipes
- 1.4 Menus for women
- 1.5 Menus
- 1.6 Correct way out
- 1.7 Benefit and Harm
- 1.8 Results thinned out
In the fight against the hated fat deposits all means
are good In order to effectively lose weight in a fast amount of time,
food in high-calorie foods should be limited. Also on
dropping a large number of extra pounds is affected by regular
physical exercise.
There are many techniques to improve exchange
processes. In this material we consider the so-called
ketogenic diet, the main purpose of which is to lose weight due to
decrease in the diet of carbohydrates and increase fat. Also before
how to proceed to this limitation, let’s take a look at the main
principles of keto diet, the right way out of it and find out what
There may be results.
Contents
How to lose weight on keto diet?
Keto diet involves consuming large amounts of
fat as it is intended for people engaged in regular
exercise How with the help of this technique
lose weight if you are not an athlete?
To ensure that such questions no longer arise,
immediately familiarize yourself with the main principles of nutrition
ketogenic diet and draw the appropriate conclusions for themselves.
Отметим лишь, что пищевое ограничение кето категорически
противопоказано при следующих
diseases:
- diabetes;
- disruption of the gastrointestinal tract;
- renal and hepatic insufficiency.
Также нельзя питаться по рецептам кето
диеты детям, пожилым людям, кормящим матерям и
women during pregnancy.
Principles of nutrition
Meal on a keto diet is considered low carbohydrate. The main
The principle of nutrition is the replacement of carbohydrates for fat-containing
products.
As you know, when splitting, in the body carbohydrates
converted to glucose, and these substances have the property
accumulate in muscle tissue. In the absence of carbohydrates,
the body will break down its own fat reserves, which will lead
to fast effective weight loss.
Кето диета делится на несколько
категорий. Check them out and choose which
The kind of restrictive power is right for you:
- стандартная подразумевает следующее процентное
ratio: fats – 75, proteins – 20, carbohydrates – 5. - в циклической чередуйте углеводы с
fats; - таргентная позволяет увеличить количество
carbohydrates during physical training; - при соблюдении высокопротеиновой наблюдается
the following ratio: fats – 60%, proteins – 35%, carbohydrates – 5%.
Keto diet for weight loss является сушкой для тела, дарящей
the desired figure on the scales and taut forms for a very short
time limit
Grocery list
Every limitation in nutrition for weight loss implies
the most suitable type of food. Recommended
список продуктов для кето диеты следующий:
- meat: chicken, beef, pork;
- seafood: squids, shrimps, herring, salmon;
- eggs: boiled, fried, steamed;
- olive and vegetable oil;
- vegetables: cabbage, broccoli, lettuce, asparagus, cucumbers,
zucchini; - dairy products: sour cream, butter, cream, cottage cheese;
- nuts;
- all kinds of berries;
- green tea and plenty of water.
The standard diet keto diet is necessary to make such
so that it contains a minimum amount of
carbohydrates, because they can eat no more than 40 grams per day.
У кето рациона существует свой черный
список продуктов, которые категорически воспрещены к
use:
- products containing starch: beets, potatoes, carrots,
pasta, bread, rice; - sugar-containing products;
- margarine;
- beer;
- all kinds of fruit.
Quite a few can be made from acceptable keto diet products.
delicious and healthy recipes rich in various vitamins and
beneficial substances.
Recipes
Thanks to the following point, many will have new favorites.
the dishes. Рассмотрим наиболее эффективные рецепты для кето
diets:
Turkey Rolls
Ингредиенты: полкило индейки, авокадо, болгарский перец,
zucchini, juice of half a lemon, 150 g of cheese.
- bake turkey meat;
- mash the cheese;
- chop the avocado and pepper and pour over the lemon juice;
- Beat in a blender until smooth;
- cut courgettes into small pieces;
- finely chop poultry meat and smear each slice
sauce; - put a piece of zucchini inside each slice and
wrap up.
The following keto diet recipe will perfectly brighten your weekend:
Baked Salmon with Asparagus
Ингредиенты: килограмм лосося, 300 мл соевого соуса, 2-3 дольки
garlic, a tablespoon of sesame oil, 250 g of mushrooms, two
tablespoons of butter, a pinch of basil.
- смешать все специи с соевым sauce;
- finely chop the garlic and add to the spices along with the sesame
oil; - cut into pieces of salmon fillet and put in a special package for
roasting; - top with spice sauce;
- put the “package” in the fridge for an hour;
- cover the baking sheet with foil and lay out the pickled pieces of fish
and asparagus; - cook in the oven for 15-20 minutes;
- chop and fry the onions and mushrooms;
- pull the fish out of the brass oven and pour the onion-mushroom
mixture; - then put the dish back in the oven for 10 minutes.
Cauliflower Casserole
Ингредиенты: килограмм цветной капусты, лук, 100 г сливочного
cheese, a tablespoon of butter, 100 ml of cream, 50 ml
chicken broth.
- cut the cabbage into several pieces;
- cook for half an hour;
- chop the onion and fry it in butter;
- add boiled cabbage to onions and continue cooking on
low heat for 10 minutes; - top with chicken broth and cream cheese and mix
everything; - положить капусту в форму для roasting;
- cook for 25 minutes at 150 degrees.
With keto diets, the above recipe is recommended.
use 2-3 times a week.
Menus for women
Since the above limited food is designed for
athletes, the diet, as well as the load, for men and women can
differ. Let’s start with a list of valid recipes for
beautiful sex. Итак, кето диета — меню для
women:
Monday
- Breakfast – omelet with ham;
- Lunch – baked fish and cucumber;
- Dinner – chicken chop with cheese.
Tuesday
- scrambled eggs;
- chicken chops and tomatoes;
- fish steam cutlet.
Wednesday
- ham and boiled egg;
- grilled chicken meat;
- steamed veal.
Thursday
- Breakfast – scrambled eggs with herbs;
- Lunch – baked salmon;
- Dinner – meatballs and meat cucumber.
Friday
- hard cheese and boiled eggs;
- fish patties and tomato salad;
- baked chicken.
Saturday
- omelet and tomato;
- fish fillet;
- chicken cutlet and vegetable salad.
Sunday
- two boiled eggs and ham;
- fish, baked with mushrooms;
- turkey rolls with cheese.
Keto dieting women can diversify the menu
различными вкусными рецептами, используя допустимые products. In
including, there may be recipes of their own authorship.
And now let’s move on to getting acquainted with the diet of the stronger sex.
Keto diet menu for men:
Monday
- Breakfast – protein shake, scrambled eggs from three eggs;
- Lunch – fried chicken breast, boiled egg;
- Dinner – salmon, cucumber and cabbage salad, grapefruit.
Tuesday
- bacon and scrambled eggs;
- fried steak and boiled eggs;
- baked fish.
Wednesday
- scrambled eggs of three eggs, ham and cheese;
- beef steak and egg salad;
- baked fish with tomatoes.
Thursday
- boiled eggs and chicken breast;
- куриная отбивная с грибами и сырным sauce;
- Steamed fish.
Friday
- omelet with ham and greens;
- steak and mushroom julienne;
- baked turkey.
Saturday
- scrambled eggs with bacon and mushrooms;
- boiled veal with tomatoes;
- baked salmon.
Sunday
- scrambled eggs and chicken cutlets;
- pork chop with cheese;
- champignons with veal.
Correct exit
Next, tell about how to get out of keto.
diets. The first few days should be gradually included in your
diet vegetables and cereals. Ensure that consumed products in
recipes were not too high in calories, otherwise lost kilograms
will quickly take the original place.
Also at the exit it is recommended to drink plenty of non-carbonated water in
combined with lemon juice and include in your diet daily
drinking tomato juice.
Upon completion of a long keto diet, your inner voice will be
require recipes from harmful high-calorie foods and carbohydrates. Neither
In no case should you listen to him. Will be strong
shaky mind, so it is likely to break and
pounce on buns and sweets.
So that this did not happen, do not forget that the lost kilograms
return in double size and get rid of them will be extremely difficult.
Try to hold out in a cut diet as much as possible.
longer.
Benefit and harm
As practice shows, men tolerate keto better.
diet than women, as it is easier for them to do without prescriptions,
including sweet carbohydrates, in the form of fruit and chocolate. Based
of this, let’s move on to familiarizing you with the pros and cons
given nutritional restrictions.
Keto diet – the benefits and harm:
- weight loss by burning excess fat, rather than withdrawing from
water organism; - decrease hunger due to satiety permissible
products; - preservation of pumped muscles;
- increased fatigue;
- drowsiness;
- bloating;
- heaviness in the stomach;
- reduced concentration;
- unpredictable reaction of the body to the absence of glucose.
Among other things, the first noticeable results keto diet
need to wait 2-3 weeks. Many do not maintain such
long “torture” and surrender ahead of time. In order to you
such thoughts did not arise, let’s get acquainted with the final
the results of nutrition on keto diet, which many will serve
excellent motivation.
Results thinned out
Results thinned out на кето диете варьируются от 5 до 10
dropped pounds. In addition to significant improvement
health, the above dietary limit will “award” everyone
desired fit forms. For even more credibility in
этом, представляем вам на ознакомление фото «до» и
«после» людей, питавшихся по рецептам вышеуказанного
dietary restrictions:
