ketone diet

You probably noticed that it is necessary to remove from your diet sweets for at least a couple of weeks as soon as a few kilograms of excess weight lost.This happens due to the exclusion of carbohydrates, which are largely to blame for the formation of fat.Ketogenic diet is basically the same principle of non-carbohydrate, but in a more rigid form.Now this option is drying popular in bodybuilding, but the method is invasive, so you need to use it carefully, examining all the details.

essence and the general principles of the ketogenic diet

During such a diet carbohydrates are cut down as much as possible, so the body has to alter the metabolism so necessary for the life of the energy extracted from the fat cells.Recent produce ketone bodies (Process - ketosis), which are the main source of replenishment of the nervous system, the brain.This was the basis for the second title of diet - ketone.Such processes occur in case the daily carbohydrate intake of less than 100 g Dietary diet obligation to c

omply with the following rules:

  1. fats can not be excluded.Since carbohydrate intake is restricted, an alternative source of energy must be present.The ketone diet there are no restrictions on fat, you can eat steak, fried chicken or fish, but try to use the ones that are in the oil, avocados, olives, seeds.
  2. positive moment ketone diet - alcohol is allowed.In moderate quantities can be consumed drinks with a minimum sugar content: brandy, whiskey, rum, etc.
  3. The most important rule - drink more water.Ignoring this point at a dietary diet can lead to dehydration, which would have extremely negative consequences.During drying, wear a small bottle always with you.
  4. Prepare to be that in the beginning of the diet the weight will go fast at the expense of water, not fat.Its cleavage takes more time, so do not rush to give up half way.

Types ketogenic diet

All the people who came in bodybuilding, a completely different body types, and characteristics of the organism in food preferences.There is nothing strange in the fact that because of this there have been several variants of the ketone diet.Some are used only for weight loss, others also help to gain a small amount of muscle mass during drying, so this kind of food is chosen, focusing on their own goals.There are the following options:

  1. Permanent ketone diet.The easiest option without Rephidim (days with an increase in the amount of carbohydrates), with a constant ratio BZHU.Suitable for those who normally feels during exercise with this diet or those with light exercise.
  2. Power ketone diet.Includes Rephidim before and after workouts.Loading carbohydrates performed to ensure the right amount of energy during intense training, but without breaking the ketosis.This will save you from the feeling of lethargy in the gym.
  3. cyclic ketone diet.The principle is to restore glycogen stores in the muscles after depletion by means of periodic carbohydrate Rephidim.Their frequency depends on the intensity of training and your goals.This ketone diet has many nuances, so set the carbo-loading rate and make their own conclusions need to try different options.

start beginners definitely need a permanent version of the ketone diet.After a few weeks you will be able to evaluate the result: how the training intensity has decreased due to the reduction of carbohydrates.If the indicator has fallen significantly, it's worth thinking about the extensive targeting or cyclic form of diet.The last two wise to use if you wish podnabrat muscle mass.

list of authorized products

Eat with the ketone diet can be anything you like, provided that the amount of carbohydrates will be minimal.Most of the dietary diet are protein products.Keep an eye on the consumption of vegetables, because they contain carbohydrates, which for ketosis should be no more than 30-50 grams per day.The main diet diet can make such products:

  • cheese;
  • milk;
  • curd;
  • vegetables;
  • fish;
  • eggs;
  • nuts;
  • meat.

Prohibited products

can not eat:

  1. Cereals.
  2. Baking.
  3. Potatoes.
  4. Bananas.
  5. Sugar.
  6. Beet.
  7. Grapes (except sour).
  8. pasta.
  9. Carrots.

food table for carbohydrate-free diet

Product / Dish

amount of carbohydrates (in grams)

fish and seafood (100 g)

Boiled

3

Herring salted

2

Herring smoked

4

Squid

4

Shrimp

0

smoked salmon

0

Dairy products (100 g)

Curd

3

Smetana (200 g)

10

Kefir, yogurt without sugar (250g)

13

Cheese (different varieties)

0.5-2

Milk (250g)

6

Eggs

In any

0.5

Fat (20 g)

butter

1

Mayonnaise

1

Margarine

1

Vegetable oil

0

vegetables (100 g)

Carrot

5

Tomato canned

4

Eggplant

3

fresh tomatoes (medium size)

6

cucumber

5

Cucumber salty

2

Onions (1 pc.)

8

green onions chopped (1 tbsp.)

5

Radish (6 pcs.)

0.5

Tavern

4

Beet (1 pc.)

6

Mushrooms

5

Beans

8

cauliflower boiled

6

Cabbage

5

sauerkraut

3

Nuts (2 tbsp.l.)

Peanut

1.8

Hazelnut

1.2

Almonds (100g)

11

Cedar

1.7

Fruit (1 pc.)

Apricot

3

Plum

8

mandarin, lemon

6

Apple

18

Orange

17

Pear

25

peach, kiwi

9

Berries

Cranberry (1 tbsp.)

8

Cherry

16

Blueberries

21

Raspberry

17

Blackcurrant

19

Juices (250 g)

apple, tomato, grape

10

Meat (100 g)

Boiled

0

fried in breadcrumbs

5

Under flour sauce

6

steak

1

sausages, salami, ham

1

Chicken cooked

0

Goulash pork

9

stew veal

2

Beef stew

5

Beef liver

6

Chop

0

Sample menu for a week

This menu ketone diet is designed for 7 days, which can be understood, such a diet is right for you or not.Some dishes can be changed to those cited above in the list of authorized products.Make sure that during the drying process you did not have headaches, dizziness, nosebleeds.If such signs are - ketone diet should be stopped immediately.Diet diet for 7 days:

Monday:

  • breakfast - salad with cucumber, Chinese cabbage with vegetable oil, 3 eggs (boiled), black tea;
  • lunch - 150 grams of vegetable salad, a plate of boiling broth from 200 g of meat (sirloin);
  • afternoon tea - 200 ml yogurt 0% fat;
  • dinner - 2 steak salmon, Greek salad, green tea.

Tuesday:

  • breakfast - scrambled eggs with tomatoes and herbs 200 g, 2 cheese cakes, cup of coffee with milk;
  • lunch - 100 grams of boiled beef, French soup with breadcrumbs 300 ml orange juice;
  • snack - walnuts about 50 g;
  • Dinner - 50 g of brown rice, 200 grams of trout steamed tea.

Wednesday:

  • breakfast - salad with grated apple and almond kernels 150 g, two whole grain toast with cheese, black tea;
  • lunch - 100 grams of cooked turkey breast, steamed zucchini dish, a cup of milk;
  • lunch - a cup of low-fat yogurt;
  • dinner - fried salmon steak, salad "Caesar", green tea.

Thursday:

  • breakfast - fresh apple, protein shake 200 ml;
  • lunch - ear 200 ml, coleslaw, peppers, cucumbers, cup compote;
  • afternoon tea - fermented baked milk 150 ml;
  • dinner - braised beef 100 g vegetable salad with olive oil, cheese 30 grams, a glass of juice.

Friday:

  • breakfast - a cup of coffee, 2 eggs (boiled), 2 slices of cheese cakes with apple, dried apricots;
  • lunch - 100 grams of turkey (fillet), soup in meat broth with beans, coffee;
  • afternoon tea - pine nuts approximately 50 g;
  • dinner - fried salmon steak, braised asparagus 150 g black tea.

Saturday:

  • Breakfast - one egg, 100 g of cottage cheese casseroles, kiwi 2 pcs tea;.
  • dinner - braised in cream sauce rabbit meat 100 grams, vegetable soup, fruit compote;
  • snack - peanuts 50 g;
  • Dinner - 30 g of hard cheese, stew with boiled veal tongue, green tea.

Sunday:

  • breakfast - scrambled eggs with sour cream from a 3 eggs, toast with butter, coffee with milk;
  • lunch - two chicken burgers for a couple, a plate of green peas mixed with corn, apple juice;
  • afternoon tea - 250 ml of yogurt;
  • dinner - fried trout 2 slices, lettuce and cabbage 150 grams, one cheesecake with dried plums, green tea.

Recipes dietary dishes

Such strict diet as ketone, are often difficult due to limitations on the products and dishes - fresh, tasteless.Ketogenic diet can be a pleasant exception, if you learn how to prepare their own salads, meat snacks.The simplest foods can you pleasantly surprised with the right approach.Here are some examples of recipes for the ketone diet.

Cheesecakes with dried fruits:

  1. Prepare 250 g low-fat cottage cheese, 2 eggs, 5 pieces of any dried fruit, a spoonful of oatmeal, 50 g sour cream, 2 tsp..vegetable oil.
  2. Mix cottage cheese (without liquid) eggs.
  3. zaparte Dried fruits in hot water, cut them into small cubes.
  4. By curd, add flour, dried apricots, raisins and gently mix to a thick state.
  5. Make tortillas flat test 2 cm thick, fry them in vegetable oil.
  6. Serve with sour cream.

Greek salad:

  1. good wash vegetables, then cut into large cubes 3 fresh cucumber, 50 g feta cheese, 5 cherry tomatoes, 1 bell pepper.
  2. Mix chopped vegetables, pour the lemon juice.
  3. 10 olives cut in half, add to the salad.
  4. Fill the dish 1 tbsp.l.olive oil.

baked with orange sauce Salmon:

  1. Prepare a fresh orange, 2 salmon steaks, a pinch of the mixture of nutmeg, ground ginger, black pepper and oregano, a tablespoon of lemon juice30 ml of milk.
  2. Rub seasoning well-washed fish, let it soak for 15 minutes.
  3. Squeeze the orange into a small container, add a little bit of his flesh, mix with lemon juice.Fill with warm milk into the mixture.
  4. Cover the food with foil baking dish, place the steaks on a small distance from each other.
  5. Pour the fish meat sauce, cover with foil on top.
  6. Bake at 180 degrees for 7-10 minutes.

Contraindications

In some cases, diet is prohibited:

  1. ketone diet is not suitable for pregnant women.
  2. strictly prohibited diabetics.Harmful
  3. a diet for people with kidney disease, liver and gastrointestinal tract.
  4. ketone diet will harm rather than help the children, the elderly.

Video: What is low-carb ketogenic diet

Initially ketone diet is used to treat epilepsy, but after a while she found its application in the field of weight loss.This diet diet has become a real discovery for the stars, models who like to have a perfect body, and later - and for bodybuilders.If it is important to maintain compliance with the amount of carbohydrates in the diet score, choose the right products.How to comply with the ketone diet, look at the video below.

Photos before and after dieting

For women all the ways are good, if at stake is their beauty.Even the most complex, hard power systems come into play, if the goal was to lose weight for the summer season.Ketone diet can be attributed to extreme weight loss methods, which allows you to experience results in a short period of time.Make sure its effectiveness you can, looking at the photos "before and after" below.

feedback on the results of weight loss

Alena, 22 years

I really wanted to lose weight, decided on a standard ketone diet.To say that it was hard - it does not say anything.I really like the products that are banned, but after a week it became much easier to restrain.On the diet lasted a month, the result - minus 7 kg.I think that so little because I initially was not very full.