الوصفة السحرية المجربة المضمونة 100% لتخسيس الوزن
الوصفة السحرية المجربة المضمونة 100% لتخسيس الوزن.
ما هي الأكلات المسموح بها في نظام الكيتو دايت؟
وما هي نصائح دكتور بيرج في هذه الأكلات؟
كل هذا سوف نتعرف عليه في هذا المقال.
عند إتباع نظام الكيتو دايت يعتمد الجسم على الدهون كمصدر أساسي للحصول على الطاقة اللازمة للجسم بدلاً من الكربوهيدرات، وتتحدد نسبة تناول الكربوهيدرات بما يعادل 5% فقط من السعرات الحرارية اليومية، وذلك يتحقق عند الالتزام بالأطعمة المسموح بها في نظام الكيتو، وفيما يلي نتعرف على ماذا نأكل في نظام الكيتو دايت مع نصائح دكتور بيرج.
الأطعمة المسموح بها في نظام الكيتو دايت.
من نصائح دكتور بيرج عدم تناول وجبة الإفطار إذا لم تشعر بالجوع للحصول على نتائج أفضل، لأن في هذه الحالة يكون الجسم في حالة حرق الدهون فإذا تناول الشخص الإفطار ترتفع نسبة الإنسولين ويدفع مستوى السكر لانخفاض، وبالتالي يشعر الشخص بالجوع بعد ساعة ونصف.
فمن الأسباب التي تدفع للجوع في الصباح هي نوعية الأطعمة التي تناولتها في اليوم السابق، فإذا إتباع الشخص الطريقة الصحيحة التي تكون وجبتين يومياً، يستيقظ الشخص دون الشعور بالجوع.
الهدف من ذلك قضاء وقت أطول دون الشعور بالجوع حتى وجبة الغداء، فيجب تعود الجسم على حرق الدهون وليس حرق السكر من خلال تناول وجبتين كل 4 ساعات للحصول على 20 ساعة من الصيام وللحصول على نتائج جيدة، لذا ينصح بتطبيق حمية الصيام المتقطع، من الأطعمة التي تتماشى مع نظام الكيتو دايت مايلي:
– البيض: يمكن تناول 4 بيضات في وجبة الإفطار يومياً سواء طبيعية أو عضوية المنشا، ومن الأفضل تناول البيض الطبيعي حيث يحتوي على كمية هائلة من البروتينات.
– الأفوكادو: يحتوي الأفوكادو على كمية كبيرة من البوتاسيوم وكمية كبيرة من الدهون الصحية التي تمنحك طاقة أكبر للجسم .
– الجبن: يجب اختيار الجبن ذات نوعية جيداً، مثل؛ جبن الماعز أو الإبقار.
– اللحم: يجب تناول وجبات اللحم من مصادر جيدة، مثل اللحم الضأن أو الهمبرجر أو وجبات الدجاج أو أي نوع من أنواع اللحوم.
يمكن تناول زبدة الفستق أو زبدة الفول السوداني أو زبدة اللوز ولكن يجب التأكد من أنها خالية من السكر.
– الخضروات: يمكن تناول الخضروات نيئة كالسلطة أو يمكن طهية على البخار، مثل القرنبيط والكرنب والبروكلي والكوسا والفلفل الرومي والطماطم والباذنجان والسبانخ والخس والجرجير.
– الأسماك والمأكولات البحرية: تحتوي الأسماك على أوميغا 3 وذلك يكون مفيد عند إتباع نظام الكيتو مثل السلمون و السردين والجمبري.
الفواكه المسموح بها في نظام الكيتو دايت
1- ينصح دكتور بيرج بعدم تناول العصائر من الفواكه التي يضاف عليها السكر، فضلا عن أنها ألياف مدمجة بالمغذيات الحيوية، فإذا تخلصت من الألياف تفقد الكثير من المغذيات، كما أن هذه العصائر مطبوخة مبسترة في أي عناصر غذائي متبقي فيها قد يتعرض للتدمير ولا يتبقى فيها إلا السكر.
2- وينصح بعدم الإفراط في تناول الفواكه في هذا النظام ومن أمثلة الفواكه المناسب تناولها في نظام الكيتو التوت البري والأناناس والأفوكادو.
كيفية الخروج من نظام الكيتو دايت
يوجه الكثير صعوبة عند الخروج من نظام الكيتو، فمعظم السيدات يعانون من عودة الوزن الزائد بسرعة بعد خروجهن من نظام الكيتو، ويمكن حل ذلك من خلال زيادة نسبة الكربوهيدرات تدريجياً مع عدم الاعتماد على الكربوهيدرات البسيطة التي تتسبب في زيادة كبيرة في مستويات الأنسولين في الدم مثل الأرز والسكر والأغذية المصنعة من الدقيق، وزيادة الكربوهيدرات بشكل تدريجي مع الحفاظ على كمية يومية ثابتة يساعدان في الحفاظ على الوزن.
خطوات البدء في نظام الكيتو دكتور بيرج
يقول دكتور بيرج أن هناك 6 خطوات أساسية للحصول على النتائج المطلوبة قبل البدء في نظام الكيتو دايت، لذا سوف يرصد لكم موقع المتقدمون هذه الخطوات وفقاً للدكتور بيرج.
الكيتو من الأنظمة الغذائية التي يسهل تطبيقها، حيث يعتمد هذا النظام على تناول جميع العناصر الغذائية ولا يفتقر أي عنصر ولكن تناولها بنسب معينة، وعند البدء في نظام الكيتو يجب عمل بعض الخطوات اللازمة لضمان نجاح النظام، ولذلك نتعرف على أهم خطوات البدء في نظام الكيتو دايت لما قاله دكتور بيرج.
ماذا يجب أن أفعل قبل البدء بنظام الكيتو؟
قبل البدء في ريجيم الكيتو يجب التخلص من جميع العادات الغذائية السيئة والاستغناء عن النشويات والسكريات بشكل تدريجي، وسنتناول فيما يلي بعض الخطوات الذي يجب عليك إتباعها قبل الخوض في نظام الكيتو لضمان النتائج المطلوبة:
1- التخلص من تناول أي أطعمة غير صحية والامتناع عن تناول السكريات المكررة مثل السكر الأبيض في المشروبات اليومية مثل الموجودة في العصائر والقهوة.
2- عليك إزالة أي طعام على سطح المطبخ، مثل؛ المكسرات والفواكه التي تظهر أمامك على مدار الساعة.
3- الذهاب إلى المتجر وشراء بعض الأطعمة المفيدة التي سوف تستخدمها أثناء إتباعك للرجيم الكيتو، مثل؛ التوت والبيض الكرنب ومصادر البروتين المختلفة والحمص والكرفس والسلطة والجبن، ومن الأفضل شراء الكرنب مقطع ونظيف حتى يتم خلطه مع التوت المجمد لعمل مشروب جاهز.
4- عليك تخطيط الطعام الذي سوف تتناوله في الغذاء من إفطار وغداء وعشاء مع الحرص في الحصول كمية كبيرة من الدهون في الإفطار حتى تتحمل إلى الغذاء دون وجبات خفيفة وفي الغذاء يجب تناول كمية كبيرة من الخضروات وتأكد من إضافة الدهون مع الصلصة والبروتين ويمكن إضافة زبدة الفستق أو الكرفس والحمص والجزر ثم تناول الطعام نفسه على العشاء وعدم تناول وجبات خفيفة وإلزام الصيام لليوم التالي.
5- احرص على تأخير وجبة الإفطار بشكل تدريجي حتى تختفي وجبة الإفطار؛ لأنك لن تأكل حتى تجوع فيصبح أمامك وجبتين في اليوم مع الحرص على إضافة كمية كبيرة من الدهون؛ لتحمل وقت أطول من الصيام وفي هذه المرحلة قد يسهل تطبيق النظام ولكن عليك إضافة بعض البوتاسيوم وفيتامينات ب لتجعل الانتقال بين الوجبات أسهل.
6- قلل من الذهاب إلى المطاعم أو عدم الذهاب إلى المطاعم في هذه الفترة حتى تعتاد على النظام تماماً، مع امتناع بعض الأشياء، مثل المشروبات الغازية
كيف أبداً رجيم الكيتو؟
يمر نظام الكيتو على مرحلتين متتالية يجب الالتزام بقواعد للحصول على النتائج المطلوبة وهي:
المرحلة الأولى: المرحلة التحضيرية
الهدف الأساسية من هذه المرحلة هو تحويل مصدر الطاقة من الكربوهيدرات إلى الدهون والبدء في خسارة الوزن، ويتم الوصول لهذه المرحلة بتناول 75% من الدهون و25% من البروتين و5% من الكربوهيدرات يومياً ويتم البقاء في هذه المرحلة لمدة أسبوعين على الأقل وقد تمتد هذه المدة بحسب الاحتياجات المختلفة من شخص لآخر وتكون الأطعمة المسموح بها في هذه المرحلة ما يلي:
البيض: البيض من أفضل الأطعمة المفضلة لوجبة الِإفطار في المرحلة الأولى.
الخضروات غير النشوية التي تحتوي على نسب قليلة من الكربوهيدرات ونسب عالية من الألياف والمعادن والفيتامينات مثل الخيار والبروكلي والخس والسبانخ والأفوكادو.
اللحوم : لحم الأبقار ولحم الضأن ولحم الماعز ولحم الغزال.
الطيور: الدجاج والديك الرومي والبط والأوز والنعام.
الأسماك: مثل السلمون والسردين وسمك القد والتونة والمحار وبلح البحر والجمبري.
الأجبان: الجبنة التي تحتوي على كمية قليلة من الكربوهيدرات مثل الفيتا و الشيدر والموزريلا والبارميزان.
الزيوت والدهون الصحية: زيت الزيتون والزبدة والزيوت النباتية وزيت السمسم والمايونيز الخالي من السكر ويجب الابتعاد عن الدهون المصنعة والزيوت المهدرجة.
المشروبات:
– 3 لتر يومياً من الماء
– والشاي
– والقهوة.
إذا كنت على بعد 5، 6، 7 كيلو جرام من الوزن المطلوب تحقيقه يمكن الانتقال إلى المرحلة الثانية ، وإن كنت على بعد 12- 15 كيلو جرام، فينصح بالبقاء أطول فترة ممكنة.
المرحلة الثانية: مرحلة فقدان الوزن
في هذه المرحلة يمكن زيادة نسبة الكربوهيدرات اليومية بمعدل 5 جرامات كل أسبوع، ونبداً في تناول الكربوهيدرات من الخضروات، وهنا يتم اختبار مدى تحمل الجسم لزيادة الكربوهيدرات، وفي حالة ثبات الوزن يتم التوقف عن زيادة الكربوهيدرات أو تقليل النسبة المتناولة من الكربوهيدرات، وفي هذه المرحلة يتم تناول نفس الأطعمة في المرحلة الأولى مع توفر خيارات إضافية لزيادة نسبة تناول الكربوهيدرات اليومية.
دكتور كريم علي كيتو دايت: تعرف على رأيه
دكتور كريم علي كيتو دايت هو طريقك المثالي لخسارة الوزن دون أعراض جانبية خطيرة تهدد الصحة العامة، ويعد من أفضل أنواع أنظمة الرجيم التي تمنحك الفرصة لتناول العديد من المأكولات بلا حرمان يهدد الصحة مع الوصول إلى الوزن المثالي في وقت قياسي.
المقصود بنظام كيتو دايت كريم علي
الكيتو دايت هو أحد الأنظمة الغذائية التي ذاع صيتها في الآونة الأخيرة والتي تقوم على فكرة الحد من تناول الكربوهيدرات، حيث يحصل الجسم على عدد كبير من السعرات الحرارية بتناول الدهون والبروتينات وعدد أقل من السعرات الحرارية بتناول الكربوهيدرات.
إذا كنت ممن يبحثون عن دايت الكيتو كريم علي فعليك بالابتعاد عن تناول الكربوهيدارت التي يسهل هضمها كالسكر والخبز الأبيض والمكرونات بأنواعها.
أشهر جدول نظام غذائي بطريقة رجيم الكيتو كريم علي.
كريم علي نظام الكيتو يمنحك خسارة للوزن بشكل فعال من خلال استبدال المواد الغذائية التي تحتوي على الكربوهيدات بالمواد الغذائية الغنية بالدهون وقدم الدكتور كريم علي رجيم الكيتو لفقدان الوزن بأمان من خلال الجدول التالي:
اليوم الأول في كيتو دايت
وجبة الفطار: يتم تناول البيض المسلوق بالإضافة لشرائح الطماطم.
وجبة الغذاء: شريحة من الجبن الفيتا وسلطة سيزر بالإضافة لملعقة من زيت الزيتون.
وجبة العشاء: قطع من السالمون المشوي.
اليوم الثاني لكيتو دايت
وجبة الإفطار: تناول البيض المسلوق مضاف إليه بعض شرائح الطماطم.
وجبة الغذاء: زبدة فول سوداني مضاف إليها كاكاو وحليب اللوز.
وجبة العشاء: بعض الخضروات مع شرائح لحم مطبوخ وشرحة من الجبن الشيدر.
اليوم الثالث لرجيم الكيتو
وجبة الإفطار: خبز كيتو.
وجبة الغذاء: أفوكادو وزيت زيتون وسلطة الجمبري.
وجبة العشاء: قطع اللحم المطبوخ بالإضافة إلى بروكلي مسلوق.
اليوم الرابع في دايت كيتو
وجبة الإفطار: بيض أومليت وشرائح الأفوكادو بالإضافة للملح والفلفل الأسود.
وجبة الغذاء: خضار مطبوخ ومضاف إليه اللحم بجانب نصف كوب من المكسرات النيئة.
وجبة العشاء: دجاج يتم حشوه جبنة بالإضافة للخضروات.
اليوم الخامس في رجيم كيتو
وجبة الإفطار: تناول زبدة فول سوداني وكوب من الزبادي الخالي الدسم.
وجبة الغذاء: خضروات بالإضافة إلى اللحم المطبوخ باستخدام زيت جوز الهند.
وجبة العشاء: شريحة من اللحم البرجر.
اليوم السادس في نظام الكيتو
وجبة الإفطار: بعض الخضروات المسلوقة مع اللحم المطبوخ.
وجبة الغذاء: شريحة من الجبن ولحم.
وجبة العشاء: سمك مطهو بخلطة السبانخ.
اليوم السابع كيتو دايت
وجبة الإفطار: مشروم مع البيض المقلي.
وجبة الغذاء: شريحة من اللحم البرجر.
وجبة العشاء: سلطة ولحم مشوي.
يقوم نظام كيتو دايت كريم علي على فكرة الكيتوزيه فعند تناول ما يقل عن 50 غرام كربوهيدرات بشكل يومي فتبدأ نسبة سكر الدم في الانتهاء ويتم استهلاكه بشكل أسرع.
تتم هذه العملية خلال ثلاثة حتى أربع أيام وهنا يبدأ الجسم في تحويل الدهون والبروتين إلى طاقة فيخسر الجسم من وزنه.
دكتور كريم علي يحدد الأشخاص المسموح لهم اتباع كيتو دايت
دكتور كريم حدد بعض الفئات المسموح لهم اتباع نظام كيتو دايت، وهم الأشخاص من يرغبون في خسارة وزنهم، فاتباع نظام دايت كيتو يفقد الوزن في أغلب الحالات.
كما أن النظام يمكنه تنظيم التغذية للأشخاص ممن يعانون من حالات الصرع والأمراض القلبية والأمراض التي تصيب المخ وممن يعانون من حب الشباب.
وفي كافة الأحوال على هؤلاء الأشخاص مراجعة الطبيب عند الرغبة في تطبيق رجيم الكيتو وخاصة الأشخاص المرضى بداء السكري.
فوائد تطبيق كيتو دايت كريم علي
يمنح نظام دكتور كريم علي رجيم كيتو الفرصة لخسارة الوزن في فترة من 3 إلى 6 أشهر بنسبة فقدان الوزن تفوق الأنظمة الأخرى للدايت.
يرجع قدرة دايت كيتو على خسارة الوزن بشكل سريع وفعال إلى استهلاك المزيد من السعرات الحرارية لتتحول الدهون إلى طاقة وبعد ذلك يتم تحويل الكربوهيدرات إلى طاقة.
يعتمد نظام دكتور كريم علي رجيم الكيتو على الأغذية الغنية بالبروتين ونسب عالية من الدهون مما يجعله سهل وأنسب للأفراد ويقلل كمية الأغذية المتناوله.
الأعراض الجانبية لنظام كيتو دايت
لا ينطوي نظام كيتو دايت كريم علي على أعراض جانبية خطيرة بل قد يكون هناك بعض الأعراض الجانبية البسيطة ومنها:
– الإمساك.
– عسر الهضم.
– الانخفاض الطفيف في معدلات السكر بالدم.
– تكون حصوات الكلى.
– زيادة نسبة الأحماض بالجسم.
احتياطات يجب الحرص عليها في رجيم الكيتو
– عند اتباع نظام رجيم كيتو دايت كريم علي فيصعب على الكلى تحمل حرق الجسم للدهون المخزنة.
– يجب الحرص عند اتباع رجيم كيتو إذا كنت تعاني من سكري الدم أو بعض أمراض القلب وأمراض ضغط الدم.
– الدخول في نظام كيتو دايت يجب أن يكون بإشراف طبي لتجنب أي مخاطر تقع على الجسم.
الزيوت والدهون المنصوح بها في الكيتو
كريم علي كيتو دايت يمنحك فرصة لتناول عدد من أنواع الزيوت والدهون المسموح بها والتي تساعد في تطبيق دايت كيتو بأمان وخسارة الوزن بسرعة، ومنها:
– زيت جوز الهند.
– زيت الأفوكادو.
– الزبدة.
– زيت الزيتون.
– زيت الذرة.
– زيت عباد الشمس.
– زيت القرطم.
امتنع تمامًا عن استخدام السمن والدهون الصناعية غير المشبعة.
خضروات مسموح بها في كيتو دايت
ينصح نظام كيتو دايت كريم علي بالاعتماد علي قائمة معينة من الخضروات والفواكه المسموح بتناولها طالما اتبعت رجيم كيتو ومن هذه الأنواع:
– السبانخ.
– الجرجير.
– الكرفس.
– الأفوكادو.
– الهيلون.
– الباذنجان.
– الكرات.
– القرع.
لا تتناول أبدًا الذرة والزبيب والبطاطا.
أنواع المكسرات المسموح بها في رجيم الكيتو
إذا عزمت على اتباع كريم على كيتو رجيم فهناك أنواع من المكسرات المسموح بها لخسارة الوزن بأمان ومنها:
– عين الجمل.
– اللوز.
– الكاجو من حين لآخر.
– الفستق من حين لآخر.
– زبدة بندق غير محلاه.
– بذو الكتان.
– بذور الشيا.
يمنع على متبعي نظام كيتو دايت تناول الفواكهه المجففة والمكسرات الممزوجة بالشوكولاته وبذور الزبد والجوز.
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بالفعل إذا كنت ترغب في الوصول لنتائج سريعة وخسارة الوزن مع دايت كيتو كريم علي فعليك بتناول هذه الأنواع من منتجات الألبان:
– جبن شيدر.
– جبن فيتا.
– الجبنة الزرقاء.
ابتعد تمامًا عن تناول الأيس كريم والزبادي المحلى والحليب.
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كيتو دايت الدكتور كريم علي يسمح لك بتناول عدة أنواع من الصلصات، مثل:
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– صلصة ليمون بالزبدة.
– الملح.
– الفلفل.
– الزعتر.
– البابريكا.
– الزنجبيل من وقت لآخر.
– الثوم والبصل البودر من حين لآخر.
– الثوم النئ من حين لآخر.
– صلصة طماطم الخالية من السكر من حين لآخر.
– الخل من حين لآخر.
يمنع تناول الكاتشب والباربكيو ومستردة عسل النحل.
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ينصح دكتور كريم علي كيتو دايت بتناول مشروبات معينة أثناء تطبيق الرجيم ومنها:
– الماء.
– الشاي.
– مرق العظام.
– القهوة من حين لآخر.
– المشروبات الغازية غير المحلاة.
أما المشروبات الممنوعة في كيتو دايت:
– عصير الفاكهة.
– عصير الليمون.
– المشروبات الغازية.
دكتور كريم علي يقول كيتو دايت هو النظام الغذائي المناسب لك والذي يمنحك وزن مثالي بخسارة كيلو غرامات من الجسم بأمان طالما تم تطبيق النظام بشكل صحيح واتباع كافة تعليمات رجيم كيتو للتمتع بصحة جيدة بلا وزن زائد.
أخيرًا تجربتي مع الرجيم، لخسارتي 15 كيلو بشهر واحد.
– يجب التحلي بالصبر والعزيمة.
– الامتناع عن السكر بشكل نهائي.
– الامتناع عن استخدام الزيوت المهدرجة واستبدالها بزيت الزيتون.
– الامتناع عن تناول الخبز الأبيض
واستبداله بالشعير الأحمر.
– ممارسة الرياضة والمشي.
نقلًا عن الدكتور كريم علي.
الدكتور بيرج
وتجربة شخصية.
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