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DIETS FOR WEIGHT LOSS KETO

Followers of good nutrition claim that you should only follow one diet for a
lifetime. Difficulties arise at the stage of choosing the best option. The
American source U.S. News & World Report published a list of effective diets, of
which we have identified the top most useful.


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BREAKFAST
DESSERTS
LUNCH
DINNER
BEVERAGES
BEVERAGES

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MEDITERRANEAN KETO DIET

The Mediterranean diet is very popular, so it is no surprise that it has been
placed at the top of the list. In fact, it is a typical Mediterranean diet.
Allowed to eat fruits and vegetables in any quantity, as well as seafood high in
omega-3, olive oil, and nuts. Sugar and red meat are allowed in small
quantities. The rules also allow for a daily glass of wine and cheese. The diet
menu is not tied to any season of the year or period of the year. It can be
expanded with other foods.

Advantages: by following the diet, it is realistic to reduce the risk of
developing heart and vascular pathologies, as well as diabetes. A person does
not need to starve, so with the help of this system he can not only get rid of
weight, but also maintain an ideal shape. Specialists allow you to follow the
diet for a lifetime. Disadvantages: you will have to spend money to buy fruits,
vegetables, fish. The menu of the Mediterranean diet:

The DASH Diet The DASH diet was developed by experts in the field of cardiology.
It is ideal for people who have been diagnosed with hypertension. This disease
is dangerous and is one of the most common causes of death in people after 60
years of age. It is recommended to combine the treatment of the disease with
this diet. The diet consists of whole grains, fruits and vegetables, and low-fat
dairy products. You can use lean protein. Advantages: on the DASH diet it is
possible to achieve the desired weight or maintain it at the desired level.
Also, the risk of developing heart and vascular abnormalities is reduced.
Disadvantages: The diet is not suitable for those who intend to lose weight. An
approximate menu for the day will look like this: for breakfast, you can prepare
a fruit salad with yogurt dressing and walnuts; the dish is supplemented with
whole grain bread and tea; Seeds, nuts, and dried fruit are good for a snack;
for lunch, shawarma is served with boiled chicken and vegetables; if desired, a
small amount of turmeric can be added; dinner is made up of whole grain
spaghetti, seasoned with tomato sauce (no salt is allowed); you can also eat a
salad of a combination of leafy greens with nectarines and olive oil.






SCANDINAVIAN KETO DIET

Northern Europeans have carefully designed their diets to live comfortably in
the region. According to doctors, adhering to such a menu can improve heart
function as well as increase life expectancy. The diet involves eating plenty of
leafy greens and vegetables. Unsaturated fats should be included in the
diet-they are found in large quantities in vegetable oils, fish, and nuts. Other
varieties of animal fats should be limited or eliminated. All meats, refined
products, and fatty dairy products are strictly forbidden. Advantages: the
Scandinavian diet is not hungry, so you do not have to torture yourself. You
won't be able to lose weight fast, so it is not dangerous for your health. A
balanced diet will improve your well-being and normalize your metabolism.
Disadvantages: in the city it is difficult to buy suitable products for the
diet. An approximate menu for the day looks as follows: For breakfast - yogurt
without added sugar (you can add berries, honey); For the second breakfast or
snack - a pinch of almonds or other nuts; for lunch - fish with salad leaves or
vinaigrette; for dinner - chicken meat with dark rice, and a mixture of stewed
vegetables may be used as a supplement.







FLEXITARIANISM

Flexitarianism is a diet that involves "flexible" vegetarianism. The basis of
the diet is made up of plant foods: vegetables, fruits, nuts, seeds, whole
grains. Thanks to this you can keep the body in a young state for a long period
of time. Also, meat, eggs, dairy products should be added to the menu, but in
limited quantities. The main place on the table should be given to plant foods.
Advantages: studies show that such a diet contributes to reducing body weight,
as well as normalizing the metabolism. Disadvantages: there are no
disadvantages, the main thing is not to exclude animal proteins. We present you
an indicative ration for the day: Breakfast should include cottage cheese,
vegetables (you can add greens); A snack consists of an apple, a banana, and
some nuts; for lunch, vegetable soup is usually prepared; an afternoon snack
consists of fresh orange juice, dried fruit and almonds; for dinner you can eat
mashed beans, salad of vegetables without oil (if you wish, you can serve stewed
cabbage, which is also cooked without adding oil).



THE WEIGHT

Watchers Diet This diet appeared in 1961 thanks to a housewife from the United
States. Its essence is based on the calculation of points. Each product has a
certain number of points, which must be counted daily. The goal is not to gain
more points than it should be. To do this, you should keep a special food diary.
Advantages: you do not need to find out in detail what the properties of a
particular product are, you just need to know how many points it earns.
Disadvantages: some product recommendations look quite strange. Often complete
tables cannot be found for free. Maintaining a diet is difficult because the
number of points allowed is constantly decreasing. The diet for the day looks as
follows: Breakfast should include a low-fat cheese sandwich, some onions and red
fish (smoked). Of the beverages, coffee with cream is scored 1 point. For the
whole breakfast you are awarded 4 points; snack is allowed with an apple and
yogurt - 3 points. For lunch, a vegetable soup puree is prepared, supplemented
with a sandwich with rye bread, tomato, basil or feta, for which 5 points should
be awarded. For a snack, you can have a smoothie with low-fat yogurt, some
berries and a banana for a total of 3 points; For dinner, you can have oatmeal
with milk, raisins, and honey. It is allowed to drink orange juice. This meal
gives 6 points.



A diet to keep the brain young




The last diet on our list is called MIND. It was developed by experts from the
University of Chicago after analyzing the prevention of nervous system diseases
in people of different ages. They came to the conclusion that with an improper
diet (high amount of trans fats), human thinking functions deteriorate faster,
nerve cells are damaged, increasing the likelihood of dementia. The point of
this diet is to choose foods that are good for the brain. For example, greens,
lettuce, nuts, fruit, poultry, fish. They are a source of lutein, which can keep
your mind sharp even after 50 years. Foods to avoid: fatty meat and fish
(especially - red varieties), dairy products, fatty, fried food and too much
salt. Advantages: Alzheimer's disease risk is reduced by 60%. Disadvantages:
high price tag. Products needed for the diet are expensive and in most cases
"unaffordable" for the elderly. Let's consider a sample diet menu for the day:
Breakfast - oatmeal with blueberries and almonds; Snack - dried fruit and nuts
(you can have some seeds); lunch - fresh vegetable salad (cabbage, cucumber,
tomatoes, broccoli, lettuce) - you can dress the salad with olive oil and add a
pinch of salt; dinner - lean chicken (steamed), rice and peppers. All of the
above diets are considered the best, healthiest and most effective. It is not
difficult to follow them because they do not require fasting. Experts also rate
them extremely highly, so we recommend them to you.



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CREATED BY NUTRITIONISTS AND TOP CHEFS


OUR RECIPES ARE PERFECT FOR



What is the keto diet The ketogenic or keto diet is an eating plan in which the
consumption of foods containing carbohydrates is drastically reduced. The diet
is based on foods high in fats and proteins. This diet increases the level of
ketone bodies in the blood: they are formed in the process of breaking down fat
stores and serve as an alternative source of energy in case the body does not
get enough glucose.




Harms and Benefits The keto diet has its pros and cons. "It is one of the most
effective diets. It has a favorable effect on the cardiovascular system,
digestion. Cravings for eating unhealthy foods are reduced. Appetite is low. The
weight is taken off quite quickly," dietitian and candidate of medical sciences
Andrei Bobrovsky comments to RIA Novosti. - As for harm, the consequences of the
keto diet have not yet been fully investigated. There are quite a lot of
restrictions. Before switching to this form of diet, it is necessary to consult
with a specialist.

The keto diet and interval fasting According to Bobrovsky, a combination of the
keto diet and interval fasting is very popular among weight-lossers. "The idea
is to reduce insulin spikes. It responds to any food, by the way. Especially to
carbohydrates," says the specialist. Studies show that high and repeated bursts
of insulin can lead to obesity, diabetes, the interlocutor specifies. "In this
sense, reducing the number of meals per day (to four) and having a 'hunger
window' - the period between the last meal and the first meal - gives positive
and effective results."







MENU FOR THE WEEK

List of foods to include in your diet: mushrooms, nuts, avocados, high-fat dairy
products (kefir, milk, cream, cheeses), seafood, bacon. Also fatty meat, oil
(butter, vegetable oil, coconut oil, olive oil). Of vegetables, various types of
cabbage, bell peppers, zucchini. "The main thing is to observe the norm of
calories. In the keto diet, a day is allowed to take no more than 20 grams of
carbohydrates. As for cereals - minimize as much as possible. You can include
berries. Of course, people who can not without vegetables and fruits, sticking
to such a plan will not be easy. The ketogenic diet is more easily tolerated by
"meat-eaters". Two or three meals a day are sufficient.








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