All of us, especially just sex, want to reach a flawless and proudly wearing open clothes.And most of us are for this seemingly logical action plan: there is less - or even starving - to exclude fat, actively sports.The problem is that it is impossible to support this regime for a long time and, after a completely predictable collapse, the dismissed kilograms return again with an advantage.There is a way out of this closed circle, although it also requires discipline and patience from you, but the result will be stable, muscle mass will not be lost and skin condition will improve.
What is a diet cet
Surprisingly, Ceto-Diet was originally designed to have no weight loss, but to improve the condition of children suffering from epileptic seizures.In 1921, endocrinologist Rollin Woodite noted for the first time that, under low carb food conditions, the liver produces ketone bodies;In the same year, Russell Wilder therapist called this diet to a Ceto-Diet and began to use it to treat epilepsy in cases where drugs did not give a result.Soon, the medical team noted that the patients became more difficult and easier for Keto, received a new development direction.Most diets now known with little carbohydrate, such as atkins, paleo diet, etc., are later variations of the diet.How does she work?
For most people, the very idea of eating fat to reduce weight seems to be paradoxical.To imagine a mechanism of ceto-dode, we remember how human metabolism works.Carbohydrates are the main and most affordable source of energy.Under limited carbohydrate intake conditions, the body is no longer able to receive energy dividing into glucose and is forced to use alternative energy sources, ie fats that are processed in the liver with ketone bodies formation - this condition is called ketosis.According to many Nutritzologists, Ceto-Diet is not only an effective means in struggle for a slender figure, but is also capable of significantly improving the condition of diagnostic patients such as cancer, Alzheimer's disease, autism, schizophrenia and depression.
Effectiveness of Ceto-Diet
Provided to comply with all kett diet rules provide excellent results.The number of kilograms lost per week may vary from 0, 5 to 2.5, depending on the individual characteristics of the body.Its effectiveness was convinced by many girls who could not lose weight with other diets;The keto diet is also very popular among men and women involved in bodybuilding, as it does not lead to a loss of muscle mass.
Pros and cons of ceto-diets
The confirmed advantages - scientific and practically - the advantages of this power regime include:
- Proven effectiveness.The state of ketosis contributes to a faster loss of fat body fat compared to other diets, for example, with low fat.
- Lack of hunger: You can always eat a bite on the allowed list.
- There is no strict sequence of dishes in the keto said, you can choose and combine products according to your preferences.You just need to join the total formula for the consumption of fat, proteins and carbohydrates, ie 75%: 20%: 5%, respectively.
- The keto diet does not lead to a loss of muscle mass.The weight goes due to subcutaneous and visceral fat, not to the muscles.
- Therapeutic and preventive value of diseases such as cancer, algeimer disease, epilepsy, depression.To use a diet ceto in treating these diseases, consult a specialist.
- The low glycemic index of products allowed for Ceto-Diet helps to improve the skin condition prone to acne.
Since Ceto-Diet has a significant effect on the body, changing the metabolic paths of energy, without negative sides, was not: either:
- An extensive contrast list (see at the end of the article).
- The diet is not balanced, so it is necessary to periodically pass a medical examination.
- In the first 2 weeks, metabolic restructuring will occur in your body.Until this process is completed, you may suffer fatigue, nausea and difficulties with concentration.
- One of the phenomena that accompanies the state is the smell of acetone from the mouth, which you can also find a diet cetto.
- Stores are very limited when choosing low carbohydrate products ready for use, so you will have to have food for lunch and snacks with you.
- Due to the lack of cereals, fruits and most vegetables in the diet, they are possible problems with the intestines.
CETO-DIET PLAN
Table: A list of permitted and prohibited products
| Products allowed | Products that need to be excluded |
| Cream and vegetable oils | Small products |
| Meat, fish, seafood | Sugar in all types |
| Eggs | Cereals, flour products |
| Nuts | Fruits, dried fruits |
| Green vegetables, mushrooms, tomatoes in small quantities | Potatoes and other high carbohydrates vegetables |
| Small berries | Legumes |
| Natural dairy products except milk | Corn |
| Dry wine, strong drinks - rum, brandy, whiskey (no more than one glass a day) | Beer and all alcoholic beverages that contain sugar |
Power Diet and Plan
The keto diet is a diet with little carbohydrate, with a high level of fat consumption and a moderate amount of protein.There are several varieties of this diet:
- Standard diet implies the consumption of fats, proteins and carbohydrates in a proportion of 75%: 20%: 5%.
- A cyclic ketot diet is built according to “5 days of power, according to the rules of the diet-2 diet-rich carbohydrate diet diet, or carbohydrate load”.
- Ketot's target diet includes additional carbohydrate use before and after training.
- The ceto protein diet is similar to a pattern, but with most of the protein in the diet: the proportion of fat, proteins and carbohydrates is 60%: 35%: 5%.
It should be taken into account that only vast clinical studies are based on standard and protein diets.Cyclic and target-kepts are actively practiced by grabbers-enthusiasts, but their safety is not clinically confirmed;Therefore, we will consider even more the default version of Ceto-Diet.
To calculate about how much you need to consume protein per day, use a simple formula: 1 gram of protein by 1 kg of weight.That is, if your weight is 80 kg, you should consume 80 grams of protein per day.So, based on the proportion of proteins, fats and carbohydrates, we have a number showing how many fats and carbohydrates per day you need to consume - 300 and 20 grams, respectively.However, you can increase carbohydrate consumption (but no more than 50 grams a day).If after the end of the adaptation period - about 2 weeks - you still feel fatigue and difficulties with concentration, try to slowly increase carbohydrate consumption by 5 grams per week.It is better to start a diet cetto, gradually reducing carbohydrate products in your diet in order to make the process of restructuring metabolism as saver as possible for your body and so slowly leave it.The duration of Ceto-Diet depends on your well-being and the recommendations of your doctor, but it makes no sense to observe this diet for less than a month, as half of this period will be adapted.
Approximate menu (options for a choice)
Breakfast
- Two egg yaichits with bacon in olive oil.
- An egg omelet and three protein with mushrooms, spinach and herbs sprinkled with feta cheese.
- Half of avocado, soft egg, a slice of smoked salmon and 2 stove tomatoes.
To have lunch
- A yogurt baked turkey with mushrooms, cheese and herbs.
- A piece of baked meat or chicken with a portion of green salad seasoned with olive oil.
- Spinach salad with shrimp (pieces of salmon, chicken or meat), with solid cheese dials to choose from, sprinkled with nuts and dried cranberries.
To have lunch
- Grid steak with boiled asparagus or broccoli, spilled with butter.
- Mediterranean salad of boiled eggs, olives, cucumber, feta cheese with olive oil in salad leaves.
Snacks
- Almond Almond Darkness Almond Milk with Cottage Cheese or Ricott Cheese, a handful of favorite berries and a pinch of vanilla extract.
- A handful of nuts to choose from.
- Vegetable alleys (cucumber, celery) with guacamole.
- Cheese balls made of grated spicy cheese with natural yogurt, spilled on chopped pistachio.
Table: Carbohydrate content in some products
| Product | A part containing 6 g of carbohydrates |
| Avocado | 1/2 pcs |
| Nuts | 30 g |
| Cedar nuts | 30 g |
| Coconut milk | 3/4 glasses |
| Coconut (pulp) | 1/2 cup |
| Almond | 30 g (23 nuts) |
| Cashew | 22 g |
| Sunflower seeds | 1/4 cup |
| Pistachio | 30 g (47 pistachio) |
| Hazelnut | 45 g |
| Whole milk yogurt | 100 ml |
| Cherry | 1/2 cup |
| Strawberry | 2/3 glasses |
| Cranberry | 1/2 cup |
| Raspberry | 1/2 cup |
| Grooine | 1/2 cup |
| Blueberry | 1/3 cup |
Revenues
Ginger roasted
Ingredients for 2 portions:
- 2 steaks without bone cut over stripes,
- 1 tablespoon of olive oil,
- 1 small lamp chopped by cubes,
- 1 crushed garlic clove,
- 2 small cubes sliced tomatoes,
- 1 teaspoon ginger in the ground,
- 4 tablespoons apple cider vinegar,
- Salt, pepper.
- Pour the oil into the pan, brown steaks over medium heat.
- When both sides are well fried, add onion, garlic and tomato.
- Mix ginger, salt, pepper and vinegar in a glass, add, mix with the meat.
- Cover with a lid, reduce the fire and cook until the fluid is evaporated.
- Serve sprinkled with herbs.
The nutritional value of a portion: 370 kcal, 27 grams of fat, 7 grams of carbohydrates, 46 grams of protein.
Nutrient Cobb-Salace
Ingredients (2 portions):
- 100 grams of ham,
- 4 cherry tomatoes cut in half,
- 30 grams of blue cheese,
- 2 boiled eggs,
- 2 cups of Roman salad,
- Half of the cubed avocado,
- 2 slices of bacon,
- 1 tablespoon of olive oil and apple vine
- 1 teaspoon of lemon juice and dijon mustard,
- Salt and pepper flavor.
Cut the ham with cubes and fry the sprinkled sprinkle with olive oil.Cut the eggs with slices, cheese - cubes.Place all ingredients on the leaves of the salad in the shape of straps.Mix the refueling components and pour the salad.The nutritional value of a portion: 208 kcal, 8 grams of fat, 3 grams of carbohydrates, 31 grams of protein.
If you decide to follow the rules
Check out doctors' recommendations to achieve the desired result, as well as avoid possible side effects.
- Take a medical exam.This is the first and mandatory mandatory point of the program that should not be ignored.The keto diet is against -Indicated in people with certain diseases.
- Read the list of allowed products carefully - you should usually meet your gastronomic preferences.If you are the largest in the world, a banana lover, spaghetti and potatoes in a divine way, you should choose another weight loss system: the abandonment of all your favorite dishes will immediately become a lot of stress for you, which will definitely not benefit your well-being and humor.
- Try not to plan important things and labor explorations in the first two weeks of the diet.Remember that at this moment your body will be rebuilt and work slowly.
- Plan your time to be enough to cook food.Most products allowed in a CETO-Diet requires culinary processing, especially if you want to diversify your menu a little.
- Be sure to include green vegetables in your diet: spinach, cucumber, celery.They contain small carbohydrates, but at the same time they are a fiber source, which will ensure normal bowel function.
- Drink at least 8 glasses of clean water a day to eliminate the likely smell of acetone and improve the work of the kidneys.
- Turn on high quality cold -pressing coconut oil in your diet: it is the best source of medium length triglycerides, which easily turn into ketones.
- Do not be afraid to save food if you want: salt helps restore the balance of electrolytes that is disturbed in the diet.
- Be sure to take the vitamin-mining complex.The keto diet is unbalanced and cannot provide your body all the necessary substances.
- If you are actively involved in sports with a high aerobic load, remember that your training potential may decrease, as muscle glycogen reserves are reduced in CETO-Diet.
