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Ketogenic dietAt all times, people admired the beautiful body that was not ashamed to show. Daily exercise and a diet rich in proteins in our ancestors made their bodies strong and healthy. Since the beginning of the cultivation of cereals, the emergence of a variety of sweets and chocolate modern people increasingly began to face the problem of overweight. There are different ways to get rid of the extra kilos – starvation, liposuction, use of different diets, etc.One of the popular types of diet is a ketogenic diet.

Ketogenic diet is based on a significant reduction in consumption of carbohydrates in the human diet. Removing carbohydrates, your body makes a person look for a replacement and to compensate for the shortage of energy.As a result, the body begins its carbohydrate substitute fat that leads to the reduction of fatty deposits. Such processes in the body called ketosis. Originally ketogenic diet designed for the treatment of children with epilepsy.

Basics ketogenic diet

Any diet, in which the body will use its own fat as an energy source, may be called the ketogenic. The absence of glucose (carbohydrate) diet at the initial stage, may cause some discomfort. In the early days of compliance ketogenic diet, may manifest physical fatigue, mental decline activity may malaise. The reason is the increase in the number Migraine prevention the first five days of the diet, the body begins to adapt to such a diet and health back to normal.

Risk groups in the use of ketogenic diet

Not all people fit this weight loss method. Ignoring of contraindications may lead to severe consequences. The ketogenic diet is not able to take advantage of people:

– With gastrointestinal diseases (gastrointestinal tract);

– Patients with diabetes of any type;

– A kidney disease, liver and other internal organs;

– During pregnancy and lactation;

– Working in difficult and dangerous conditions.

Particularly dangerous use of diet can be in people with diabetes. In some cases, it can lead to death.

Power subject to keto-diet

No complicated formulas and recipes ketogenic diet does not exist. We just need a little effort and organize your diet. Before starting the diet is necessary to calculate the number of calories in the diet, for 3-4 days will be enough.Further, using the calorie calculator can determine the energy value of the daily food consumption. Upon starting the diet, the amount of energy in the diet should be reduced by 500-700 kcal. During the diet (and not only) can not consume alcohol.

All products in which the carbohydrates are present, should be removed from the diet. Carbohydrates are not only in the sugar, cereals, pasta, etc., but also vegetables. They have fiber, which is a complex carbohydrate, so they too should be deleted. You can eat these herbs like dill, lettuce, parsley, but no more than 200 grams per day.

Due to the shortage of fiber, the intestines will work hard in the normal mode. Therefore, fasting is useful to drink beet juice or vegetable oil, can also be purchased in a pharmacy special powder and add it to the food. We should not forget about vitamin complex for the stable functioning of the whole organism. To reduce the load on the kidneys should daily drink 2-2.5 liters of water. During the ketogenic diet, the food should be consumed in small portions from 4 to 6 times a day.

Eating protein foods should be increased. Fats also need to eat in sufficient quantity, it is desirable that most of them were of natural origin. Subject to the ketogenic diet, a person can include in the diet of meat, fish, butter, eggs, nuts. The main condition is to control the amount of calories obtained.

Ketogenic diet in sport

In compliance with the conditions of the ketogenic diet burned through the subcutaneous fat layer start showing muscles. You can further adjust your body and it will look beautiful and fit. Do this exercise will help to sports simulator that will aide in finding excellent shape. Before starting any exercise beginners are allowed to include in the diet of some carbohydrates, but not more than 40 grams.

Examples of food with ketogenic diet

  • Breakfast – boiled eggs, buckwheat porridge, boiled beef, beet salad with a vegetable oil, tea;
  • lunch – a glass of milk or yogurt;
  • Lunch – soup, a small slice of wholemeal bread, Greek salad with boiled chicken, compote;
  • afternoon tea – fat cottage cheese or unsweetened yogurt;
  • dinner – fish or beef boiled or stewed.

The ketogenic diet has no serious restrictions on food that can be consumed. The menu can be yourself. Knowing which products should be used with a diet, it does not take much.

Allowed to use the following products – meat (beef, pork, veal, rabbit, lamb, venison, chicken, turkey, duck and quail), fish (all kinds), mussels, crabs, shrimp, chicken and quail eggs, nuts (all kinds) , low-fat dairy products, savory fruit, lettuce.

Nutritionists advise to start a ketogenic diet with two days of fasting. These days, you can only drink water (non-carbonated). Physical activity should be kept to a minimum. On the third day, you can gradually enter into the diet products that do not contain carbohydrates. Thus it is necessary to monitor the body, he will perceive the changes in the diet. If everything runs smoothly, the sixth day, you can increase the amount of food to the normal daily volume. At the initial stage, there may be some difficulties, but in the future, with a clear compliance with all the rules of the result will justify the expectations.

  • Breakfast – boiled eggs, buckwheat porridge, boiled beef, beet salad with a vegetable oil, tea;
  • lunch – a glass of milk or yogurt;
  • Lunch – soup, a small slice of wholemeal bread, Greek salad with boiled chicken, compote;
  • afternoon tea – fat cottage cheese or unsweetened yogurt;
  • dinner – fish or beef boiled or stewed.

The ketogenic diet has no serious restrictions on food that can be consumed. The menu can be yourself. Knowing which products should be used with a diet, it does not take much.

Allowed to use the following products – meat (beef, pork, veal, rabbit, lamb, venison, chicken, turkey, duck and quail), fish (all kinds), mussels, crabs, shrimp, chicken and quail eggs, nuts (all kinds) , low-fat dairy products, savory fruit, lettuce.

Nutritionists advise to start a ketogenic diet with two days of fasting. These days, you can only drink water (non-carbonated). Physical activity should be kept to a minimum. On the third day, you can gradually enter into the diet products that do not contain carbohydrates. Thus it is necessary to monitor the body, he will perceive the changes in the diet. If everything runs smoothly, the sixth day, you can increase the amount of food to the normal daily volume. At the initial stage, there may be some difficulties, but in the future, with a clear compliance with all the rules of the result will justify the expectations.

As a result, we can say that the ketogenic diet is the most viable option to get rid of the extra kilos and acquire a beautiful figure (for people without contraindications). It is also suitable for people involved in bodybuilding, because the muscles become relief and without the use of sports pharmacology.

As a result, we can say that the ketogenic diet is the most viable option to get rid of the extra kilos and acquire a beautiful figure (for people without contraindications). It is also suitable for people involved in bodybuilding, because the muscles become relief and without the use of sports pharmacology.

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