What is the best recipe for a ketogenic diet? Commentary according to breakfast customs

"Outline" is a fitness term and means a curved line outside the body!

The concept of the outline is to make a beautiful body line and prevent rebounding for a lifetime (^ ^)

In this column, we regularly send you useful information about your private gym!

Today I'm going to talk about " a diet for carbohydrate restriction "!

This time, I would like to introduce three examples of diets with restricted carbohydrates that are recommended for those who are aiming for a large diet.

For those who are aiming for a large diet of 4 kg or more per month, such as monitors, we recommend sugar restriction.

If you don't take sugars, you can prevent a rapid rise in blood sugar, and as a result, you can also suppress the secretion of insulin, a hormone that stores fat.

Furthermore, if the condition that sugar does not enter the body continues for a long time, it will also lead to good burning of body fat stored by itself as energy, so if you try to lose weight and body fat in a short period of time as well It makes sense to limit sugars.

The three example meals I'll show you below are aimed specifically at those who are on a massive diet.

If you have a high level of motivation, or if you are nearing the opportunity to take a wedding or take a photo, please check it out!

Contents of this article [ close ]

1 Those who do not have the habit of eating in the morning

2 Those who can eat well from the morning

3 The next day after eating out

4 Summary

Those who do not have the habit of eating in the morning

Recommended menu

- breakfast protein, lunch meat or fish (100~200g), green vegetables

walnuts or-snack almonds total of 10 grain

-dinner chicken breast meat 100g (squid, octopus also available) green vegetables, miso soup (seaweed or mushrooms)

[ Details ]

Those who have skipped breakfast for a long time cannot easily practice it even if they try to eat three meals.

However, eating protein 3 times a day is very important for improving metabolism.

For those people, it is highly recommended to drink the protein in the morning, which can be consumed in a minute!

(A cup of protein will give you about the same amount of protein as salad chicken.)

In addition, it is a sugar contained in vegetables that is often overlooked when eating at night and day.

Root vegetables, such as onions and carrots, and colored vegetables, such as tomatoes, contain a certain amount of sugar, if not rice.

If you want to lose a lot of weight in a short period of time, don't dare to eat root vegetables and colored vegetables, and eat only green vegetables such as broccoli, spinach, and asparagus!

There is no green vegetable with a high sugar content, so if you get lost when choosing vegetables, you can definitely choose a green one.

Eating almonds or walnuts is a very important snack between meals, as lack of lipids can also lead to metabolic stagnation.

(The lipids contained in almonds and walnuts are considered to be high-quality lipids that lower the cholesterol level in the blood.)

However, since they are high in calories, be careful not to overeat them, and keep them below 10 grains (during a ketogenic diet). , It is important to get a good quality lipid)

When eating soup such as miso soup, it is a chance to get spicy fiber that is usually taken, so we recommend mushrooms or seaweed as ingredients.

Those who can eat well from the morning

Recommended menu

・Breakfast Fish, green vegetables, miso soup (mushrooms or seaweed)

・ Lunch Salad chicken, green vegetables

, dinner Protein

[ Details ] If

you have a habit of eating breakfast well, we recommend eating fish from the morning.

The fat contained in fish is called omega-3, and it helps burn fat in the blood as energy.

Furthermore, by adding seaweed mushrooms to miso soup and eating dietary fiber from the morning, the intestinal environment is adjusted to prevent hunger.

Lunch is ideal because you eat fish in the morning so meat, especially salad chicken, can eat protein while keeping excess fat down.

In addition, by converting the night meal into protein, you can get the required amount of protein without ingesting unnecessary lipids and sugars. It also helps to reduce calorie intake, so it is especially recommended for those who want to work hard for a short period of time!

Since it makes me feel hungry because I use protein at night, it is easy to continue without stress if I can eat snacks with high protein and low sugar and low fat between day and night.

The next day after eating out

Recommended menu

・Breakfast Protein

・ Lunch Fish or salad Chicken, green vegetables, seaweed

・ Snack Zero calorie jelly and food

・ Dinner protein (both OK)

[ Details ]

Eating out inevitably increases the amount of sugar and fat, and tends to increase calories.

By making 2 meals the next day into protein, you can get enough protein while suppressing calories and prevent the metabolism from decreasing.

Even if you eat too much the day before and the calorie was 2500 calories, the above meal would be 500 calories at most. If you flatten in 2 days, it will be 1500 kcal on average per day, which is less than the calories consumed by a typical adult woman in a day.

I think there are some restaurants that you can't refuse because of your relationship, but if you eat it, it's OK if you don't make any adjustments the next day and make adjustments!

Summary

It's certainly very difficult to do the above three meals perfectly .

However , there are many people who have succeeded in a significant diet by continuing to eat the above meals for 2 months without being crushed .

If you want to get results if you do anyway, please try at least one week first!

How was everyone?