Of great interest to those who want to lose weight, is a low-carb ketogenic diet. Many people want to get a menu for a week for weight loss with recipes made from products with a minimum amount of carbohydrates.

Before you sit on it, you should understand the principle of such nutrition and get acquainted with the reviews of specialists in the field of nutrition and medicine.

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ESSENCE AND BASIC PRINCIPLES OF DIET

Ketogenic diet, which the stars love so much today show business, based on the use of products containing the minimum amount of carbohydrates, a lot of fat and a sufficient amount of protein.

According to this diet per day in the human diet, nutrient nutrients of this type should be contained in the following ratio:

  • 10% carbohydrates;
  • 50-60% fat;
  • 30-40% protein of animal and vegetable origin.

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This ratio of nutrients should cause a ketosis process in the body, in which, with a minimum intake of carbohydrates during metabolism, fats will be processed into fatty acids, which will become an alternative to glucose, which the brain needs as an energy source. Due to the use of the principle of ketosis in the metabolism of the human body diet and got its name.

Subject to such a diet, it is necessary to completely exclude from the daily menu all easily digestible and complex carbohydrates, including sugar with starch. You should also abandon coffee and caffeinated products. They should be replaced by saturated meat products.

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Refusing complex carbohydrates creates stress for the body, which leads to the production of ketone bodies or acetone. Ketone bodies reduce hunger, and the body begins to actively use subcutaneous fat deposits as an energy source.

During such a diet, it is forbidden to expose the body to strong physical exertion. You need to smoothly enter the diet and also smoothly exit it.

And also during the diet, you need to drink more than ordinary water, bringing its volume to 3 liters per day.

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It is necessary to reduce the amount of carbohydrates in the diet gradually in the first 8-14 days, bringing them ultimately to 10% of the amount of food eaten every day. In this case, you should eat fractionally - 5-7 times a day every 3-4 hours. Servings should be small. You can not snack between meals. You can get the desired effect from such a diet only if all the rules are strictly observed.

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4 STAGES

The mechanism of getting rid of excess fat during a ketogenic diet occurs as a result of the replacement of glycolysis with lipolysis, i.e., when there is a lack of glucose supplied by complex carbohydrates, fat breakdown begins Characteristics of training techniques in bodybuilding. This happens after the amount of carbohydrates consumed is reduced to 50 g per day.

The transition to lipolysis is carried out on average per week in 4 stages:

one.      First, glucose that enters the body will be consumed. On its assimilation takes 12 hours.

2.      At the next stage, the assimilation of glycogen, which is contained in the liver and muscles, begins. This stage lasts for two days.

3.      The most transitional stage to the synthesis of ketones is the penultimate stage, which involves the processing of fats and proteins from muscle fibers and fatty acids.

four.      At the last stage, ketosis begins directly. By this time, the human body is already rebuilding to a mode of minimal intake of carbohydrates, as a result of which protein from muscle tissues is consumed more slowly, and the process of assimilation of body fat is accelerated. At this stage, there is a decrease weight.

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To maintain this process, a special menu is prepared for the week in which fats should make up from 60 to 75% of the total food volume.

For this, it is necessary to constantly calculate the ratio of fats, proteins and carbohydrates in dishes throughout the diet, adhering to the rules established by the keto diet. Only in this case, you can achieve weight loss.

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VARIETIES OF KETO DIETS

There are different types of ketone diets that can be used at different levels of physical activity:

  • classic
  • targeted
  • cyclic.

A classic or basic diet is based on minimal carbohydrate intake and low physical activity.

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With a targeted ketone diet, carbohydrate intake at certain hours is suggested. Moreover, their volume is strictly dosed. Usually they are used immediately before training or immediately after them.

When there is no physical activity, the intake of carbohydrates stops Genuine steroids. In this case, it is necessary to reduce the amount of fat so as not to increase the volume calories.

With a cyclic ketone diet, supplementation with carbohydrates is possible during the entire period of ketone production. The constant intake of carbohydrates on certain days makes you change the ratio of fats and proteins. Carbohydrate intake should occur within 8-36 hours, after which a break should be made. This type of diet is used for heavy physical exertion.

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ADVANTAGES

Despite little knowledge and conflicting information regarding the benefits of such a diet, the ketone method of losing weight has undeniable advantages:

  • with such a diet you will not have to experience a painful hunger;
  • the process of losing weight is faster than when using other types of diets;
  • the menu with such a diet can be varied and tasty;
  • the diet can be used by people suffering from cancer, epilepsy and a number of other serious diseases.
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During such weight loss, there is no decrease in muscle mass, and only fat is burned, subject to all the rules of the ketogenic diet.

It is also important that the minimum amount of foods with a high glycemic index in the diet allows, in addition to losing weight, to achieve a number of concomitant therapeutic effects. So, in the process of producing ketone, you can get rid of acne.

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LIMITATIONS

This is one of the most controversial diets, which, in addition to advantages, has a large number of disadvantages:

  • as a result of the start of ketone processes, the taste of acetone begins to be felt in the mouth;
  • the skin also starts to smell like acetone;
  • this type of diet is unbalanced, so a person lacks many trace elements and vitamins;
  • in a state of ketosis in a person, performance and activity are sharply reduced;
  • a side effect of such a diet is constipation, arising from a lack of crude fiber;
  • such a diet is not available to all people because of the presence of contraindications.

In general, the keto diet is still poorly understood, and gives the best result only if all the requirements are strictly observed. To sit on it uncontrollably is unacceptable, since you can harm your own health.

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WHO WILL KETO DIET HELP

People who need to reduce the amount of subcutaneous fat, bodybuilders who create a sculptured body, who have cancer and epilepsy can take such a diet. It is better if a person during the diet will be under the supervision of a doctor or sports doctor.

The observation of physicians is necessary due to the fact that the system of such nutrition itself requires a good knowledge of human physiology. To achieve the desired result - a loss of 1 to 3 kg per week, is possible only if all the rules are observed. Even a basic diet of this type is quite difficult for unprepared people.

Beginners should not conduct a targeted and cyclic food system on their own, since in this case it is especially necessary to carefully calculate the ratio of carbohydrates, fats and proteins on the days of intake and on the days of rejection of carbohydrates.

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WHAT IT IS NECESSARY TO DO BEFORE THE DIET

Before you go on a keto diet, you should undergo a medical examination and consult with him. During the examination, it will become clear whether or not you can go on a ketogenic diet.

In this case, the doctor will recommend a suitable complex of vitamins that will need to be taken while reducing the amount of carbohydrates in the daily diet.

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SELECTING PRODUCTS FOR THE MENU

The choice of products for such a diet is quite wide. Exclude from the menu:

  • vegetables containing starch;
  • bread, flour, pastries, noodles and pasta;
  • cakes, cookies and other confectionery;
  • sweet fruits and juices;
  • carbonated drinks, coffee;
  • alcohol;
  • sweet milk drinks.

Fatty meat, butter, fatty fish, fatty poultry should be introduced into the diet. You can eat nuts and olives, fresh tomatoes and fatty cheeses Steroids Online with Great Discounts!. The recipes below will help you choose the right dishes in the menu.

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RECIPES

Slimming weekly menu with recipes helps to eat properly during the keto diet. For men and women, nutrition is about the same in composition Buy steroids in USA online shop. Here is an example of a menu without carbohydrate dishes:

Day

Cooked dishes in gr.

one

one: omelet - 80 g, beef chop - 120 g, tea - 120 g

2: boiled chicken - 130 g, vegetable salad - 130 g, jelly - 230 g

3: cottage cheese - 160 g

four: baked fish with herbs - 120 g, brown rice - 80 g, tea - 200 g

five: protein shake - 200 g

2

one: brown rice pudding - 160 g, toast, tea - 120 g

2: meat borsch - 240 g, chicken zrazy - 80 g, coleslaw - 80 g, jelly - 150 g

3: protein shake - 300 g

four: seafood salad - 180 g, toast with cheese - 70 g, tea - 200 g

five: casein

3

one: scrambled eggs with ham - 150 g, cracker - 15 g, tea - 120 g

2: chicken soup - 180 g, beef steak - 90 g, vegetable salad - 140 g, tea - 180 g

3: cheese - 80 g

four: mushrooms baked in the oven - 120 g, vegetable salad - 150 g, tea - 200 g

five: unsweetened kefir - 230 g

four

one: steam fish cakes - 160 g, vegetable salad - 130 g, tea - 120 g

2: borsch - 270 g, meat salad - 110 g, jelly - 100 g

3: omelet - 120 g

four: red fish - 110 g, toast with cheese - 60 g, tea - 200 g

five: protein shake - 250 g

five

one: boiled eggs - 3 pcs., baked fillet - 120 g, vegetable salad - 110 g, tea - 120 g

2: mashed soup - 260 g, meat salad - 130 g, jelly - 200 g

3: rosehip tincture - 250 g, cracker - 20 g

four: baked fish - 180 g, vegetable salad - 120 g, tea - 200 g

five: casein

6

one: omelet - 120 g, cottage cheese - 110 g, tea - 120 g

2fish soup - 260 g, vegetable salad - 130 g, chicken cutlets - 80 g, tea - 200 g

3green apple puree - 70 g

fourseafood salad - 160 g, boiled chicken - 110 g, tea - 200 g

fiveprotein shake - 200 g

7

one: casserole with mushrooms - 180 g, cracker - 10 g, tea - 200 g

2: chicken soup - 160 g, beef cutlets - 160 g, vegetable salad - 80 g, jelly - 200 g

3: cottage cheese - 80 g

four: boiled fish - 130 g, vegetable salad - 110 g, tea - 200 g

five: unsweetened kefir - 180 g

For those who can’t refuse to eat bread while eating, you can prepare a special pastries.

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Bread Rolls

It will require:

  • 3 squirrels from an egg;
  • almond flour prepared from almonds - 100 g;
  • water - 100 ml;
  • 50 g of dry and shredded plantain;
  • 10 g of baking powder;
  • 10 g apple cider vinegar;
  • sesame seed.

Cooking method:

one.      Flour, plantain and baking powder should be mixed and pour boiling water. When the mass cools down a little add egg whites and apple vinegar. Everything needs to be kneaded well. You can use a mixer for this. The mass should become homogeneous and not stick to the hands.

2.      Make cakes from the dough, sprinkle sesame seeds on top and bake in an oven preheated to 200 degrees for 40-50 minutes, placing a baking sheet on the lower shelf. Ready bread should make an empty sound if you tap on its bottom with your finger.

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You can, in addition to meat, eat fish of fatty varieties.

Baked Salmon

To prepare the dish you will need:

  • 1 kg of any fish from the salmon squad;
  • 130 g asparagus;
  • 250 g of mushrooms;
  • 1 onion head;
  • soy sauce 300 ml;
  • a pair of garlic cloves;
  • 10 ml of sesame oil;
  • 20 g butter;
  • 3 g basil.

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Cooking method:

one.      Fish should be cut into pieces and put in a baking bag. In a cup, prepare a fill of soy sauce, garlic and basil. The prepared composition pour the fish in the bag. Place the bag of fish in the refrigerator for an hour to marinate it.

2.      The oven should be heated to 180 degrees. Cover the baking sheet with foil. Put fish and asparagus on it. Put everything in the oven for 20 minutes.

3.      Fry the mushrooms and onions in a pan in butter. Put mushroom roasting on fish and bake it for 10 minutes.

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CASSEROLE

You can cook delicious casserole from chicken with olives.

For such a dish you need:

  • 700 g of chicken meat, it is best to use breast;
  • 90 g pesto sauce;
  • 400 ml cream;
  • 250 g feta cheese;
  • 200 g pickled olives;
  • 1 clove of garlic;
  • 40 g of olive oil;
  • cooking oil for frying;
  • greenery;
  • salt.

Cooking method: 

one.      Rinse the chicken fillet well, chop, salt and fry in a pan until a golden hue is formed.

2.      In a cup, mix pesto and cream.

3.      Sliced ??chicken in a baking dish.

four.      Put chopped cheese, garlic and olives on it.

five.      Pour all the cream mixed with the sauce and put in the oven for 30 minutes.

6.      To cook this dish, the oven must be heated to 200 degrees.

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BEEF OR PORK HOT

Another dish for a keto diet is roast beef or pork.

To prepare it you will need:

  • 400-500 g of boneless meat;
  • 1 onion head;
  • 2 medium sized tomatoes;
  • 50 g apple cider vinegar;
  • 1 clove of garlic;
  • 30 g of olive oil;
  • dry ginger;
  • salt.

Cooking method: 

one.      Rinse the meat well and pat dry with a paper towel. Make a few shallow cuts on top of the pieces.

2.      Finely chopped peeled onions, chop the tomatoes into cubes.

3.      Heat the pan with oil and put meat on it, which should be fried on both sides until golden brown. After that, tomatoes, onions and chopped garlic are placed in the pan. Everything is fried for 5-7 minutes.

four.      Pour ginger into a cup, add salt and vinegar. Pour the meat with the prepared sauce and simmer over low heat, closing it with a lid. No liquid should be left in the finished dish. Sprinkle meat with fresh herbs before serving.

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REVIEWS

Until recently, such a detail belonged to a medical one. Her doctors prescribed patients with cancer and epilepsy Order Anabolic Steroids Online. They began to use it for weight loss not so long ago, so there is no exact information about its effectiveness.

With the growing popularity of this method of losing weight, anyone can take part in the First Channel project, trying to sit on a ketogenic diet from Elena Malysheva. The host of the popular health program invites everyone to take part in the project “Fat Against Fat”.