Keto-special — a delicious way to a perfect figure

We all have, in particular, representatives of the fair sex, want to achieve the perfect shapes and proud to wear revealing clothes. And most of us is why, apparently, quite institute, the action plan: eat less and iup, and not die of hunger, — to eliminate the fat, to actively engage in the sport. The problem is that long withstand such a regime was impossible, and after quite predictable artj dropped weight back again. The output of this vicious circle there is, but it is also ask word fert discipline and patience, but the result will be sustainable, the muscle mass is not lost, and the condition of the skin improves.

What is a keto-diet

Surprising, but keto-diet has started, not for the regime, and for the improvement of the status of children with seizures. In 1921, an endocrinologist, Rolling Vodit first noticed that in the conditions of low-carb high diet the liver produces ketone bodies; in the same year, the therapist Russell Wilder has called this way of eating keto-diet and became the use for the treatment of epilepsy in cases, when the drugs have not given result. Soon, the medical staff noticed that the patients became thinner and lighter, and keto-diet has received a new orientation of development. The most famous today low-carb diets, like the Atkins diet, the paleo-diet, etc, are of a later version of the variations of a keto-diet. How is it?

For most people, the idea of fat consumption for weight loss seems paradoxical. To devise a mechanism of keto-diet, let us remember how does the metabolism of man. Carbohydrates are the primary and most affordable source of energy. Reduces the revenues of carbohydrates of the body is no longer capable of producing energy by their cleavage into glucose and forced to use alternative sources of energy, that is to say, the fats, which are metabolized in the liver with the formation of ketone bodies is a state called ketosis. In the opinion of many nutritionists, keto-diet is not only an effective means in the struggle for a slim figure, but is able to significantly improve the condition of patients with diagnoses, such as cancer, Alzheimer's disease, autism, schizophrenia and depression.

The effectiveness of the keto-diet

Subject to your compliance with all the rules of keto-the regime gives the best results. The number of lost kilos per week can vary from 0, 5 to 2.5, depending on the individual characteristics of the organism. Its effectiveness saw a lot of girls who have not succeeded in losing weight with the help of the other plans; keto-diet is also very popular among men and women who are responsible for the strength training, because does not cause the loss of muscle mass.

Advantages and disadvantages of the keto-diet

To be confirmed — research and practice, the benefits of this mode of feeding are:

1. Proven effectiveness. A state of ketosis, which contributes more to the rapid loss of the fat mass of the body relative to other plans, for example, with nishiiwai.
2. The lack of feeling of hunger: you can always take a snack of products of the permitted list.
3. In the keto-diet is not a strict order of the dishes, you can select and combine products according to your preferences. You just need to adhere to a common form of consumption of fats, proteins and carbohydrates, that is to say, 75%:20%:5% respectively.
4. Keto-diet does not cause the loss of muscle mass. Weight goes for the account of the administration of subcutaneous and visceral fat, not muscle.
5. Therapeutic and preventive value in respect of these diseases, such as cancer, the disease Allgamer, epilepsy, depression. To use keto-diet in the treatment of these diseases, consult an expert.
6. A low glycemic index of products authorised in the keto-diet contributes to the improvement of the condition of the skin prone to acne.

Because keto-diet has a significant impact on the body, by changing the metabolic pathway to get energy without the negative parts does not happen:

1. The long list of counter-indications (see end of article).
2. The diet is not balanced, therefore there must be periodic reviews of health.
3. In the first 2 weeks your body will produce metabolic adjustment. Until this process is completed, you may feel fatigue, nausea and concentration difficulties.
4. A servant of the state of ketosis phenomena smell of acetone mouth, with which you can also do face-to-keto-diet.
5. In the shops very limited in the range of low-carb products, ready-to-eat, it is therefore necessary to take food for lunch and snacks with you.
6. Due to the absence in the diet of cereals, fruits and most vegetables may have problems with the intestines.

The plan of keto-diet

Table: list and banned products

Authorized products	The products that you want to exclude
Butter and vegetable oils	Products fat
Meat, fish, seafood	Sugar in all types of
The eggs	Cereals, products made from flour
Nuts	Fruit, dried fruit
Green leafy vegetables, mushrooms, tomatoes in a small amount	Potatoes and other vegetables that are rich in carbohydrates
The berries in small amount	Legumes
Natural dairy products, except milk	The corn
The wine is dry, spirituous beverages — rum, brandy, whiskey (no more than one drink per day)	Beer and alcoholic beverages containing sugar

Writing a diet and an eating plan

Keto-diet is a low-carb diet with a high intake of fat and a moderate amount of protein. There are several varieties of this diet:

1. Standard keto-diet involves the intake of fats, proteins and carbohydrates in a proportion of 75%:20%:5%.
2. Circular keto-diet is built on a scheme of 5 days of supply in accordance with the rules of the keto-2 day diet to high carbohydrate feeding or loading of carbohydrates".
3. Objective keto-a diet that involves additional consumption of carbohydrates before and after training.
4. Protein keto-diet is similar to the standard, but with a greater proportion of protein in the diet the rate of fat, protein and carbohydrate is of 60%:35%:5%.

It is to be noted that in the base of the standard and enzymatic schemes are extensive clinical studies. Cyclic and the target keto-diet actively practiced bodybuilders amateur, but the security has not been confirmed clinically, and so on, we will consider that the standard version keto-diet.

To approximately calculate how much you need to consume protein per day, use the simple formula: 1 gram of protein per body weight of 1 kg. In other words, if your weight is 80 kg, you should consume 80 grams of protein per day. Then, on the basis of the ratio of proteins, fats and carbohydrates get a number that indicates how much 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 after the end of the adaptation period of approximately 2 weeks you still feel fatigue and concentration difficulties, try to slowly increase your carbohydrate intake to 5 grams per week. Starting keto-diet is better to gently, gradually, by reducing carbohydrate products in your diet to help make the process of adjustment to the metabolism maximum softness for your body, and so slowly out. The duration of the keto-diet depends on your medical condition and your doctor's recommendations, but to follow this regime at least a month has no meaning, since one-half of the total duration of the adaptation.

Example of menu (options)

Breakfast

1. The eggs of two eggs with the bacon in the olive oil.
2. Omelette from a single egg and three proteins with mushrooms, spinach and greens, sprinkled with cheese lookforleonardo.
3. The half of the avocado, egg, a slice of smoked salmon and 2 of the baked tomato.

Breakfast

1. The turkey, cooked in yogurt with mushrooms, cheese and herbs.
2. A piece of grilled meat or chicken with a serving of green salad, filled with olive oil.
3. Spinach salad with shrimp grilled pieces of salmon, chicken or beef) with cheese cubes of choice, sprinkled with nuts and dried cranberries.

The dinner

1. Salmon steak grilled with asparagus or cooked broccoli, arros with the butter.
2. Salad mediterranean eggs boiled, olives, cucumber, cheese lookforleonardo olive oil on the lettuce leaves.

Snacking

1. Sweet almond-berry smoothie with almond milk with cottage cheese or ricotta cheese, a handful of your favorite fruit and a pinch of vanilla extract.
2. A handful of nuts of your choice.
3. Vegetable sticks (cucumber, celery) with guacamole.
4. The balls of cheese finely grated sharp cheese with natural yoghurt, obalanya in pistachios.

Table: the carbohydrate content in some products

The product	The serving contains 6 g carbohydrate
Lawyer	1/2 pcs
Nuts	30 g
Pine nuts	30 g
The coconut milk	3/4 cup
Coconut (pulp)	1/2 cup
D'	30 g (23 walnut)
Cashew nuts	22 g
Sunflower seeds	1/4 cup
Pistachios	30 g (47 pistachios)
Hazelnuts	45 g
Yogurt from whole milk	100 ml
Cherry	1/2 cup
Strawberry	2/3 cup
Cranberries	1/2 cup
Raspberry	1/2 cup
Cassis	1/2 cup
Blueberry	1/3 cup

Recipes

Ginger beef roast

Ingredients for 2 servings:

• 2 steaks without the bone, incised up into strips,
• 1 tablespoon olive oil,

• 1 small onion, diced,
• 1 clove garlic,
• 2 small tomatoes, diced,
• 1 teaspoon of ground ginger,
• 4 tablespoons of apple cider vinegar,
• the salt, the pepper.

1. Pour the oil in a frying pan, brown the steaks over medium heat.
2. When both sides are well browned, add the onion, garlic and tomatoes.
3. Mix in a cup of ginger, the salt, the pepper and the vinegar, add to, mix with the meat.
4. Cover, turn the heat down and let cook until all liquid has evaporated.
5. To serve, sprinkle with herbs.

Value of nutrient per serving: 370 kcal, 27 grams of fat, 7 grams carbohydrates, 46 grams of protein.

Nourishing cobb salad

Ingredients (for 2 people):

• 100 grams of ham,
• 4 cherry tomatoes, cut in halves,
• 30 grams of blue cheese,
• 2 hard-boiled eggs,
• 2 cups of salad romano,
• the half of the avocado, cut into cubes
• 2 slices of bacon,
• 1 tablespoon of olive oil and cider vinegar,
• 1 teaspoon of lemon juice and the dijon mustard
• salt and pepper to taste.

Cut the ham into cubes and fry it on the sprinkle of the olive oil in a frying pan. The eggs, cut the cheese slices into cubes. Put all ingredients on lettuce leaves in the shape of stripes. Mix the components of the filling and pour over the salad. Value of nutrient per serving: 208 calories, 8 grams of fat, 3 grams carbohydrates, 31 grams of protein.

If you decide to follow the rules of the keto-diet

See the recommendations of doctors, to achieve the desired result, as well as to avoid potential side effects.

1. Pass a medical examination. This is the first and the must, which should not be ignored. Keto-diet contraindicated for people suffering from certain diseases.
2. Read carefully the list of authorized products, it should generally match your gastronomic preferences. If you are the world's largest fan of bananas, pasta and potatoes in rural areas, it is necessary to choose a different system of weight reduction: the abandonment of all the favorite dishes of the cuisine will be for you too much stress, it will not be beneficial to your health and your mood.

3. Try not to schedule the first two weeks of diet no significant business and labour exploits. Remember, at this time, your body will be to rebuild and to slow down.
4. Plan your time, to suffice it to cooking. Most of the products allowed on the keto-diet requires cooking, in particular in this case, if you want a little variety to your menu.
5. Don't forget to include in your diet, green leafy vegetables, spinach, cucumber, celery. They contain few carbohydrates, but are a source of fiber, which will ensure the normal functioning of the intestine.
6. Drink at least 8 glasses of pure water per day for the likely elimination of the smell of acetone and to improve the functioning of the kidneys.
7. Include in your diet quality coconut oil cold-pressed: this is the best source of triglycerides, of medium length, which can easily convert into ketones.
8. Don't be afraid to salt the food, if you like: the salt helps to restore the electrolyte balance, which is broken for keto-diet.
9. Don't forget to take vitamins and mineral complexes. Keto-diet is unbalanced and may not provide your body with all the necessary compounds.
10. If you are active in sports with high aerobic load, keep in mind that your training capacity may be reduced, because keto-diet of glycogen reserves in the muscles decrease.