Ketogenic Keto Diet-a Week for Women, a complete list of products

The ketoenic diet that is a low carbohydrate diet, which is characterized by a high content in the fat diet and a moderate amount of protein.Due to the low carbohydrate content in the daily menu, the body converts lipids into fatty acids and ketone bodies.

The latter enters the brain and act as a source of energy instead of glucose.This process is called ketosis, hence the name of the diet.Despite the fact that the main products of the keto diets are fish, red meat, poultry, cheeses and ricotta, the diet belongs to the medium expensive.

The essence of the Keto diet

The keto diet is the most effective method for burning fats in women.The power scheme does not expose the body to stress, trying to stock up on fat cells.The ketogenic diet simply reconstructs the work of metabolic processes.

During such a diet, carbohydrates are cut as much as possible, so the body must change the metabolism so that the energy necessary for life is extracted from fat cells.The latter produces ketone bodies (process - ketosis), which become the main source of refueling in the nervous system, the brain.

This is served as a basis for the second name of the diet - ketone.These processes occur if the daily consumption of carbohydrates is less than 100 g.

Diet diet requires the following rules:

1. Prepare for the fact that at the beginning of the diet the weight will quickly go due to water, not fat.His split will take more time, therefore not to hurry to lower his hands halfway;
2. The most important rule is to drink more water.Ignoring this object with a food diet can lead to dehydration, which will have extremely negative consequences.During drying, he always wears a small bottle;
3. A positive moment of a ketone diet is allowed alcohol.In moderate quantities, you can eat drinks with minimum sugar: brandy, whiskey, rum, etc.;
4. Grasso cannot be excluded.Since the intake of carbohydrates is limited, an alternative energy source should be present.There are no restrictions on fats in the ketone diet, you can eat steaks, fried chicken or fish, but try to consume those that are in oil, avocado, olives, seeds.

Variety of ketogenic diet

There are several diet varieties:

1. The standard is the most common variant of Keto-Diet.The main meaning lies in an almost complete refusal of carbohydrates;
2. Target: the use of a small amount of carbohydrates after training to supply the glycogen and increase the efficiency of the training process;
3. Cyclic - the introduction of carbohydrates into the diet, if necessary.As a rule, this is done intuitively since the body is exhausted. A cyclical Ketot diet is built according to the "5 days of power according to the rules of the days of the A-Diet-2 diet of high carbohydrate diet or carbohydrate".

The benefits of the Keto diet

There are many positive aspects of the diet:

1. It helps people with epilepsy.Leads to ketosis - the increase in the content of the ketone bodies in the body, which reduce the impact in people with epilepsy;
2. Reduces the risk of oncological diseases.Studies have shown that with a kesto diet there is an oxidative process in cancer cells, which leads to their rapid death.In addition, the maintenance of sugar levels in normal indicators reduces the probability of developing diabetes and strokes, which are associated with some varieties of cancer;
3. It helps to get rid of acne.If the cause of rashes on the skin becomes an increase in blood sugar, the ketone diet will help clean the skin;
4. Protects the brain.Thanks to the study of scientists, it was possible to discover that the Keto-Diet reduces the risk of developing Alzheimer's disease, Parkinson's disease and other neurological and mental diseases;
5. You can eat your favorite products not to mention calories and not limit yourself over time;

The keto diet is often called Maryl Streep diet.The reason is not that the famous actress has become the founder of this method to lose weight.He played one of the main roles in the film "Don't collect".

Differences from any other protein diet for weight loss.

The principle of any protein diet is low -content "protein" nutrition.The Keto-Diet principle is highly fat.The idea of a protein diet is to ensure that the body receives maximum calories from proteins.The idea of a keto diet is to do the same, but by fat.For example, of 15% of the ricotta you will receive more "fat" calories;1% - "Protein".

Ducan's diet is dairy products -caseari low -fat content, cheese restrictions, low -fat meat (preferably boiled, steam cooked).The keto diet is dairy products -fat, walnuts, vegetable fats (avocado, walnuts, fat sauces).

Protein diets launch a fundamentally different way of functioning of the body, in which it tries to create glucose from proteins with all its strength.The process is accompanied by the formation of toxins and therefore with a large load on the kidneys.

Selection of a menu for a diet - the next phase after the review

• Breakfast can include up to 15 g.Carbohydrates.You can take them from non -softened products, for example cheeses or vegetables.The breakfast option consists of fried eggs or omelette of 3-4 eggs, you can with fried tomatoes, a protein cocktail and a toast with cheese.This breakfast will cost 550-600 kcal.;
• For lunch, in no case should you choose cereals, sugar, amidaceous vegetables, milk, yogurt, fruit.Carbohydrates must be limited as much as possible, the allowed value: 15 g for dinner, meat, salads are ideal, soup with meatballs, but without potatoes or noodles.Lunch option: full rice with chicken and cheese breast.Lunch will require 350-400 kcal.;
• For dinner, you can choose combinations of green meat and vegetables.The fats of the plants in this meal will be useful.They can be taken from walnuts or vegetable oils for refueling salad.Example of dinner: cooked salmon or sheet trout and salad.The intake of caloric food is around 300;
• Do not forget the snacks in the form of an afternoon snack or a second dinner.During them, it is impossible to exceed the norm of carbohydrates in 5 g.Snack variety: hard -boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, ricotta.

Such a menu is not the only correct for a kesto diet.But in his example, the relationship between proteins, carbohydrates and fats can be seen.By knowing the list of products, you can make a diversified and healthy diet every day.

It is very difficult to determine the caloric content of the dish by eye.To do this, you have to know the caloric content of each ingredient separately and take into account its weight.If everything is in order with mathematics, there will be no problems.

You need to count calories on Keto-Diet

Calories must be considered, in addition to taking into account the amount of nutrients (proteins, fats and carbohydrates) - BJU.

In the first 7 days of Keto-Diet, it is important to use proteins and fats in a ratio of 50/50, since your body has not yet moved on to the division of your fats and will actively produce the glucose from proteins, that is, from the muscles.To preserve muscle mass as much as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.

Follow the relationship between proteins and fats in the diet.

Starting from the second week of the diet, the amount of fat increases to 65-75%.At the same time, the proteins are 20-30%, about 5% falls on carbohydrates.By understanding these figures, you can balance yourself with nutrients, clean the carbohydrates to zero and increase the percentage of fat.

If you count in grams, the amount of proteins and fat will be almost the same, since 1 g.The protein contains 4 kcal, 1 g of fat - 9 kcal.

On a keto diet, a greater amount of fat in nutrition is important so that the body uses fat as the main source of energy supply.

Keto diet: duration, phases, adaptation

Sometimes you can feel that a keto diet is a normal low carbohydrate feeding system.In reality, this is not the case at all.According to the principles of the influence of the body, this system is very reminiscent of the popular Atkins diet.

Keton nutrition messes the body from the usual glycolysis to lipolysis and this takes time.Therefore, to obtain results, the ketogenic program should be observed for 2-3 weeks.

Furthermore, you should not expect significant losses of fat deposits in the first week, since at that time the body has not yet been reconstructed in a new regime and continues to process the remaining carbohydrate reserves.

The phases of the body of the body seem like this:

1. First.It lasts 12 hours after the last intake of carbohydrate foods.At this stage, the body will fully consider existing glucose reserves;
2. The second.It lasts 24-48 hours.At the moment, the body spends the glycogen reserves contained in the liver and muscles;
3. The third.The beginning of the renovation of the metabolism.The body is looking for an alternative to carbohydrates in fatty acids and proteins, including those contained in muscle mass;
4. Fourth.Start on 7 days.The body adapts to the lack of carbohydrates and is reconstructed in a ketogenic state, abandoning proteins as a source of energy.

In addition to these phases, there is a more correct exit from the keto diet.You cannot pass instantly to a full carbohydrate diet.The body has an adaptation again, but this time it will have to reconstruct for glycolysis.For this, carbohydrates should be administered gradually, increasing their amount of maximum of 30 g per day.

Nutritional plan of Keto-Diet

Even if you already know that a diet with the cheto is a power plan with a low carbohydrate content, but you have to learn many things on how to adhere to this power supply system and obtain results without interruptions.Regardless of the type of Keto-Dita option that a woman has chosen, it should be able to make a menu alone.

In order not to be confused in the bases, it is necessary to join the following advice:

First you have to calculate the daily caloric content.It depends on what exactly the goal is to deal with a woman: burning fat or gaining muscle mass.To calculate the calculation, you can use an example given for a woman weighs 75 kg.Its daily caloric content is equivalent to 2000 kcal.

Per day, it should receive 2 g.Protein for kilogram of dry muscle mass.We calculate for her the amount of proteins she will have to receive during the day: 75*2 = 150 g.

At the rhythm of 0.40 g/kg, the specified quantity of carbohydrates is 30 g per day.

The calorie content of one gram of protein and a gram of carbohydrates is 4 kcal.On the basis of this, we calculate the caloric content of the protein-carbohydrate component: (150 + 30)*4 = 720. Therefore, proteins and carbohydrates will be able to provide the body 720 kcal.

To determine the quantity of fats, we lead the following calculations: from 2000 (daily calories content) we eliminate 720 (what carbohydrates and protein damage), is 1280 kcal.A gram of fat contains 9 kcal, which means that 1280 is divided into 9 and we get 142 fats.This is the daily rule of fat, which should enter the body.

To understand how many fats, proteins and carbohydrates must be obtained in a meal, we divide the resulting quantity of five.Therefore, it turns out that at an approach to the table, a woman should receive 28 g.Fat, 5 g.Carbohydrates and 30 g.Protein.

The last step is to fill in a single menu and the selection of products from the permitted list, taking into account the content of fat, proteins and carbohydrates. The Keto diet is gaining more and more popularity in women, a low carbohydrate feeding system for weight loss.

If a woman does not know the daily quantity of chiocalories she needs, then she can use the Mifflin-Jera formula:

(10*weight (kg)) + (6.25*growth (cm)) - (5*years (years)) - 161.

(10*70)+(6.25*165)-(5*25) -161 = 700+1031.250-125-161 = 1445-FAILY Content for a woman.

Rules to reach ketosis

Follow the following recommendations to enter ketosis:

1. Refuse snacks, because they cause an increase in insulin;
2. Add sports.There is no need to load you hard, simply dedicate 20-30 minutes a day with light physical effort.This will help to lose weight more efficiently;
3. Stop being worried about the use of fats, as they are the main source of cheto-diet energy;
4. Reduce the number of proteins accepted to block the quantity at the level of about 1.4-1.7 g per 1 kg.your weight;
5. Limit the use of carbohydrate-deduct their consumption to 35-50 g (about 20 g of pure carbohydrates);
6. To increase ketone level, you can experience hunger.Make sure it's possible for your body;
7. Drink a lot of water: the volume of the drunk fluid can reach 3-4 liters per day.

Signs of ketosis:

• Reduction of appetite;
• Increase energy, an increase in strength and vigor, improvement of mood;
• The possible smell of acetone from the body and urine, from the mouth;
• The presence of ketoni in the urine (controlled by special test strips).

What must be done on a keto diet:

• Drink a lot of pure water not cardiac at the rhythm of 30 ml.1 kg.weight.If you don't know how to drink water (and this is truly a habit and acquired ability), install the application on your phone, which will surely remind you of this;
• Eat green vegetables rich in fiber (see under the list of allowed products).

List of recommended food products

Keto-Diet, is also ketogenic or ketonic-this is a low carbohydrate diet with the advantage of fat and moderate protein content in the diet.

Nutritionists are highlighting a huge list of products from which you can make your diet on a fascinated diet.You can print this list and attach it to the dining table.

The permitted food products include:

• FRUCTS: allows the use of non -sugary apples, grapefruit, oranges;
• Noci - Suitable as a snack among the main meals (almonds, walnuts, hazelnuts and pistachios);
• Eggs are a product rich in vitamins and minerals.Chicken and quail eggs will adapt perfectly to the diet;
• Fish is another source of protein and polyunsaturated fatty acids.Eating red fish, cod, herring, catwalks, mowing, hapibus and tuna balances the diet;
• Meat is the main source of proteins and vitamins.Favorite poultry, beef, rabbit and pork;
• Vegetables are a healthy and low product rich in fiber.However, their number should be limited, since some excess vegetables contain carbohydrates.We prefer: green salad, spinach, radishes, cucumbers, courgettes and cabbage;
• Seafood - full of proteins not only, but also of nutrients.They are well absorbed by the body of mussels, squid, crab, prawns, oysters;
• The low -fat products are rich in calcium, vitamins and minerals (cottage, cheese, yogurt, low fat and kefir milk).

The main advantage of the diet is the natural correction of the metabolism, due to which there is a discharge of extra kilos, but so that your body is not in a state of stress.

The keto diet is good for people who want to lose weight quickly, as well as for those who have gained the right muscle mass and want to dry.

The components of the plants facilitate the weight loss process.Glycogen and fats do not accumulate.Together with regular training, you can get a surprising effect.Tea has no contraindications for use.

What can you drink.

For diets, the ideal drinks will be:

• Sugar -free coffee;
• Green or black tea;
• Pure water.

Keto drinks can be attributed to milk without sweeteners, wine, coconut water.

Forbidden food

List of rigorously prohibited products during the Keto-Diet:

• Sugar;
• Bakery products (bread, loaf);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mango, persimmons);
• Vegetables with a high content of carbohydrates (potatoes, battles, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, oatmeal, mile, pearl barley);
• Pastry shop (cakes, chocolate, marshmallow, waffle).

The optimal quantity of carbohydrates per day should not exceed 50 g.Use at least 1.5-2 liters of liquid per day.Estimated ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.

The main components of the keto diet are fish, meat, dairy products and seafood.

Blonders with a ketogenic diet.

Direct sugar substitutes do not affect blood sugar, but they can negatively affect weight and maintain the craving for sweet foods.

One of the most harmful sweeteners are:

• Maple syrup;
• Honey;
• Concentrated fruit juice;
• Fructose;
• Agava syrup.

They have a high calories content and are identical to white sugar in harmful properties (increase in body weight, the risk of insulin resistance, the effect on the liver and kidneys).

Rules for compliance with the Keto-Diet

The ketogenic diet does not differ too rigid rules, it can hardly be attributed to rigorous methods.However, in order to obtain the maximum result without damage to health, it is necessary to listen to the recommendations of the specialists.

The keto diet is recommended for diabetes, epilepsy, Parkinson's disease, etc.To obtain the declared result, it is necessary to join the rules rigorously.

1. Dinner no more than 4 hours before bedtime;
2. Don't let yourself be transported, it doesn't matter how you like the results.The recommended duration is one week.Only the most desperate can be decided for a month, which review the figure in order and drop an impressive amount of kilograms;
3. Drink at least one and a half to two liters of water per day;
4. Look at the sport.This will speed up the weight loss process;
5. In the diet, it is allowed to include 30-50 g of carbohydrates every day;
6. Costa, extinction, grid, cooking, double boiler.It is forbidden to fry;
7. Fight hunger with competence.Drown it with walnuts or fruit;
8. The menu for women will differ in less daily calorie content and a large number of berries, walnuts, fruit, vegetables.The man's diet should be higher and instead of plant foods, they should rest for fish and meat;
9. Observe a fractional diet, 5-6 times a day, minimum portions.The keto diet contributes to a comfortable weight loss and the conservation of the result after leaving it;
10. Follow the calorie content of food.You have to spend much more than consumes.

Keto Diet is a power supply system originally intended for children suffering from epilepsy.In 1921, the endocrinologist R. Woodyite discovered for the first time with a diet rich in low carbohydrate fats, the liver -made liver -made liver.

In the same year, the therapist R. Uaylder defined a similar power regime from a diet with a keto and started using it for epilepsy therapy in those situations when taking drugs did not bring results.

Precautions and contraindications

Keton diet can cause a dangerous consequence for the body-acidosis.This is the poisoning of the body with ketones and the products of their collapse, which is fraught with a fallen coma.The keto-acidosis is accompanied by the appearance of the smell of acetone by the body of losing weight, its urine, sweat.In this case, you should drink a large amount of pure water to remove fat decay products from the body.

Following it is contraindicated:

• Patients with diabetes mellitus;
• Patients with diseases of digestive, cardiovascular and urinary systems;
• Children under the age of 18;
• Breastfeeding women;
• Pregnant.

The diet is complex for men, although it allows them to emphasize all the reliefs of the muscles.Physical work is based on the consumption of glucose with muscles, which is excluded from the keto diet.A man can experience strong weakness.In the first days of conformity with the diet, you should be prepared for the following symptoms:

1. Improve cholesterol levels.This problem may appear if saturated fats are eating.The consequences of high cholesterol are the diseases of the heart and blood vessels.If you assure you that the fats "benefit" exclusively fall into food, for example from walnuts, vegetable oils, fish, then such a side effect does not threaten;
2. If the diet has sufficient fiber, which is contained in green vegetables, as well as in addition, there will be no problems with digestion;
3. The aspect of fatigue.Not used to a small amount of carbohydrates, the body can first emit a reaction in the form of fatigue.But also, depending on the individual characteristics of each, the effort will pass or will be replaced by an increase in strength and the improvement of well -being.Over time, the body gets used to the fact that ketones become a source of energy;
4. Ketoacidosis or the violation of the metabolism of carbohydrates manifests itself from the smell of the acetone from the body, the mouth, the urine.To get rid of it, you should drink more water.Kebetics on a keto diet due to the possibility of ketoacidosis are strictly contraindicated;
5. Avitaminosis.The refusal of carbohydrates can lead to a lack of minerals and vitamins in the body.During the diet you should take multivitamins.

These symptoms make an unacceptable diet for people engaged in mental work.It will be difficult for them to concentrate on family affairs too.

This is caused by a strong drop of blood sugar with a preserved amount of insulin.The need to reintegrate glucose reserves is not satisfied, the body is forced to use glycogen reserves.In this case, the brain and muscles feel a clear lack of the main source of energy.The limitation and apathy pass as they adapt to an increase in the level of ketone and a reduced glucose.

Recipes for Keto-Diet

You can find many dishes that will be tasty and help ketosis.We will give some interesting recipes.

Mackerel with vegetables

• Tomatoes - 2 pieces.;
• Mackenl - 600 g.;
• Carrots - 2 pieces.;
• Limone - 1 PC.;
• Onions - 2 pieces.;
• Spices (ginger, turmeric, Provencal herbs) - 1 teaspoon;
• The salt is to taste.

Preparation:

1. Grate the mackerel carcass;
2. Finely chop all the vegetables and place them inside the fish carcass;
3. Leave the fish in this form for 1 hour;
4. Heat the oven at 200 ° C, cook the mackerel for 40 minutes.Bon appetit!

Cabbage of asparagus broccoli

• Onions - 100 g.;
• Cabbage inflorescences - 400 g.;
• Fat cream - 100 ml.;
• Egg - 4 pieces.;
• Butter - 40 g.;
• The salt is to taste.

Preparation method:

1. Boil the cabbage inflorescences in salted water for 15 minutes, filter;
2. Fry the chopped onion with rings in golden butter;
3. Add the inflorescences of broccoli boiled to the arch and fry them for 5 minutes;
4. Then add the eggs and mix.Bon appetit!

Omelette with cheese and bacon

• Hard cheese - 40 g.;
• Dry mushrooms - 15 g.;
• Bacon - 70 g.;
• Egg - 2 pieces.;
• Olive oil - 15 ml.;
• The salt is to taste.

Preparation method:

1. Send mushrooms 50 ml.Hot water.After steaming, cut them with thin stripes.Sign the oil in a parallel pan;
2. Beat the eggs and send to frying.Subsequently, he launches mushrooms and finely chopped bacon.Sprinkle with cheese products;
3. Tash the dish on the lazy fire under the lid for about 10 minutes.If you wish, it is allowed to add a little salt.Bon appetit!

Conclusion

1. In addition to the weight loss due to the combustion of fat deposits, a keto diet helps to improve the functioning of the brain, bringing blood pressure, cholesterol and other positive changes in human health;
2. The keto diet is a real discovery for men who cannot do without a solid piece of meat and at the same time want to keep the body in order;
3. Keton bodies are made by Grassi liver, they are created to provide fuel the internal organs of a person;
4. There are three types of diet: classic, target and cyclic;
5. To change the production of energy from fat deposits, it is necessary to consume no more than 50 grams of carbohydrates per day;
6. It is possible to appear with side effects such as constipation, convulsions, rapid heartbeat.Extremely rare: hair loss, dyspepsia, problems with breastfeeding;
7. The keto diet is based on ketosis, which occurs when the number of carbohydrates consumed and the proteins consumed.