Keto-diet for weight loss: the menu of the week for the women and the recipes of the dishes

Ah, but these latest "miracle methodology" and "the secret program" to get rid of the extra pounds in reality, which is often the soother of entertainment.

And there are still proven, approved by nutritionists methods. One of them — keto-diet. The results of this method of feeding that you enjoy a couple of weeks.

The essence of the diet

You will be surprised, but keto-diet developed at the beginning of the TWENTIETH century - she tried seizures in children. Doctors have discovered an interesting side effect of weight loss in patients and the reduction of the fat layer. After this, the keto-diet it began to be applied with success in the nutrition.

Before you use a new form of power, that there is to learn is the basic truth nutritionists: the desired effect is directly proportional to the leaf of efforts.

Circular keto-diet will help you only if you want.

Keto-diet is a low carbohydrate diet with a high fat content. It is also present in the diet of the protein, but in moderate amounts.

For the functioning of the brain of man is needed glucose. Main source of fuel for the brain - carbohydrates. Because keto-diet-in its essence, implies the almost total absence of them, the question arises: why do they eat our brains?

Let's see. With a lower content of carbohydrate in the diet liver begins to produce fatty acids and glycerol. These products of decomposition to form ketone bodies. As the time a excellent job with the task of feeding the brain and the maintenance of its performance. Low amount of carbohydrates makes our agency an emergency order of the lane change, the value of the reserves of glycogen in muscles and the liver. The process of glycolysis completely stops and starts the lipolysis – breakdown of fats.

The variety of the diet

There are several types of diet:

1. Standard most common keto-diet. The main point is that almost complete waiver of the carbohydrates.
2. Objective – consumption of small amounts of carbs after workout to replenish muscle glycogen and improve the efficiency of the training process.
3. Circular – introduction in the diet of carbohydrates as needed. As a general rule, they do so in an intuitive way to measure the exhaustion of the organism.

Stages of adaptation of the organism

Preparation of the lipolysis and the adaptation of the organism to the diet occurs in the course of the week. It all depends on the individual characteristics of metabolism. In the first stage is produced glycogen, which it gets from food, in which were present the carbohydrates. The next step is the use of the reserves of glycogen in the muscle and in the liver.

The duration of these two stages is approximately 1-2 days. Then, the body tries to get energy from the proteins present in the diet. Also in the course are the muscles of the body. This step is the most difficult, as in the psychological and the physical plane. Hard l 3-5 days. The logical result: the adaptation of the organism to the extreme mode, the production of ketone bodies and the burning of adipose tissue. The breakdown of proteins in turn slows it down. If you met all of the recommendations in function of the characteristics of the body of the excess weight loss is 0.5 to 2.5 pounds a week.

The list of recommended and prohibited foods

The bulk of the diet during the diet, is food rich in proteins. For the effectiveness of fat burning, follow carefully the following list of products.

Recommended products

• The meat is the main source of proteins and vitamins. It is preferable to poultry, beef, rabbit and pork.
• The fish is a source of protein and polyunsaturated fatty acids. The consumption of red meat and fish, the cod, herring, flounder, halibut, and tuna balance of the diet.
• Seafood are rich not only in protein, but and nutrients. Well-absorbed by the body, mussels, squid, crab, shrimp, oysters.
• The egg is a product rich in vitamins and minerals. Chicken and quail eggs fit perfectly in the diet.
• Nuts – serve as snacks between main meals (almonds, walnuts, hazelnuts, and pistachios).
• Low-fat fermented milk products are rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, skim milk and kefir).
• Vegetables is healthy and low calorie product rich in fiber. However, the number should be limited, as in some vegetables in abundance, it contains carbohydrates. We give preference: green salad served, spinach, cucumbers, zucchini, and cabbage.
• Fruit – allows the consumption of sugar-apples, grapefruit, oranges.

Prohibited products

The list of strictly prohibited for the consumption of the products at the time of keto-diet:

• Cereals (rice,buckwheat, oats, millet, barley);
• Pastries (cakes, chocolate, marshmallows, cookies);
• Bakery products (bread, baton);
• Sugar;
• Vegetables with high content of carbohydrates (potatoes, sweet potatoes, corn, parsley, onion, garlic);
• Carbonated beverages;
• Sweet fruits (banana, grapes, mango, persimmon).

The optimal amount of carbohydrates per day should not exceed 50 grams. Consume at least 1.5-2 litres of fluid a day. To approximate the proportion of proteins, fats and carbohydrates: 25-70-5.

The use of the keto-diet

The main advantage of keto-diet -fast and effective result. Literally, from the second week of the weight decreases, and the layer of fat decreases.

This is especially important for athletes who seek to reduce the level of fat and not lose muscle mass.

Another great advantage is the decrease in the appetite, which is explained by the decrease of insulin levels in the blood. The food in the diet is saturated fats and proteins, making it possible to avoid the manifestation of "brutal" appetite. But we must not forget the general rule of the calories consumed in the day.

Other positive aspects keto-diet:

• the absence of stress inherent to any other method of thinning;
• a long-lasting effect.

At the end of the diet the process of change is not slowing down, in this sense, the man is not gaining weight. But this does not mean that it is worth to dramatically increase the number of carbohydrates in the diet.

The damage and contraindications of the keto-diet

Keto-diet specifically contraindicated for diabetics. The presence in the blood ketone tel influences on the deterioration of well-being and may cause death. You can't practice the diet of people with diseases of the kidneys, the cardiovascular system and the digestive system.

The lack of glucose affects people whose profession is associated with an increase of brain activity and mental activity. Low concentration of attention, increases the fatigue and the drowsiness. Another of the undoubted least – an imbalance in the diet. Keep this in mind when drafting a eating plan and, to the extent possible to balance the menu. Be sure to include in your daily diet with vitamin-mineral complex. To avoid digestive problems, eat bran, fruits and vegetables.

The recipes of the dishes to keto-diet

Below we have prepared for you some of classroom recipes for keto-diet.

Casserole broccoli with cheese

Ingredients:

• Broccoli – 200 grams;
• Eggs – 2 pieces;
• Cheese – 30 g;
• Butter – 20 g;
• Onions – 50 g;
• Fat cream – 50 ml

The process of cooking:

1. Cut the broccoli into flowers of small size. Throw in boiling water with salt. Cook about 15 minutes. Remove from the heat and strain.
2. Slice the onions into thin rings. Heat a skillet on the stove. Melt 20 grams of butter. To launch the arc. Fry for about 5 minutes, stirring constantly, until golden brown.
3. Throw it in a pan of broccoli. Fry for 5 minutes.
4. Beat 2 eggs. Pour into the pan and mix well.
5. Grate a cheese grater. Pour the cream and then the contents are poured into the pan. Cover and simmer for 8-10 minutes until tender. The salt and spices to taste.

Scrambled eggs with bacon and cheese

Ingredients:

• Eggs – 2 pieces;
• Bacon – 60 grams;
• Cheese – 30 g;
• The mushrooms dry – 15 grams;
• Olive oil – 10 grams

The process of cooking:

1. Soak 50 grams of dried mushrooms in boiled water. Then, cut into thin strips.
2. Beat two eggs. Heat the frying pan. Add the olive oil. Pour in the pan the beaten eggs. Add the diced mushrooms.
3. Finely chop the cubes of bacon. And throw in the pan. The top of grate the cheese. To close the lid. The cooking time for 10 to 12 minutes. The salt and spices to taste.

Baked mackerel

Ingredients:

• Mackerel - 300 g,
• Onion - 1 unit,
• Carrot - 1 unit,
• Tomato - 1 unit
• Lemon - 0.5 units,
• Ginger - 0,5 tsp,
• Herbs of provence - 0,5 teaspoons,
• Turmeric - 0,5 tsp, Salt - to taste

The process of cooking:

1. Grate the mackerel herbal
2. Cut the vegetables, filling the fish, and also to go out and bake
3. Preheat the oven to 200 degrees. Cook for 40 minutes.

Salad with nuts and cheese, and spinach

Ingredients:

• Nuts – 30 grams;
• Cheese – 50 g;
• Spinach – 150 g;
• Bacon – 50 grams;
• Olive oil – 20 g

The process of cooking:

1. Cut in very thin slices of bacon and fry in a pan until golden brown in olive oil.
2. Chop the spinach. Grate the cheese. Mix all the ingredients. Sprinkle with walnuts and season with olive oil. The salt and spices to taste.

Soup cream of cauliflower

Ingredients:

• Cauliflower – 200 grams;
• Onions – 50 g;
• Butter – 20 g;
• Cheese – 30 g;
• Chicken broth – 150 g;
• Fatty cream – 30 g.

The process of cooking:

1. Finely chop the onion. Fry in butter until golden brown.
2. Boil the cauliflower. Chop and crush in the blender.
3. In the broth of chicken-fried chicken add the onion, whipping cream, crushed cauliflower. Grate the cheese. Boil for ten minutes. The salt and spices to taste.

Cupcake lemon

Ingredients:

• Cream cheese – 100 grams;
• The lemon zest – 10 g;
• Milk cream – 30 g.;
• Stevia – 1 teaspoon

The process of cooking:

1. Beat with a mixer the cream cheese and the cream. Add the lemon juice, zest and a teaspoon of stevia.
2. Dessert pour into molds for muffins and send them in a couple of hours in the fridge for it to harden.