Ketogenic Keto Diet-A Week for Women, Complete List of Products

Ketogenic diet keto is a low carbohydrate diet, characterized by high content in fat diets and moderate amounts of protein.Due to the low carbohydrate content in the daily menu, the body converts lipids into fatty acids and ketones.

The latter enters the brain and serves as a source of energy rather than glucose.Such a process is called ketosis, so the name of the diet.Although the main products of keto-diet are fish, red meat, chicken, cheese and cottage cheese, a simple diet.

The essence of keto-diet

Keto diet is the most effective method for burning fat in women.The power scheme does not expose the body to pressure, trying to store fat cells.Ketogenic diets only rebuild the metabolic process.

During such a diet, carbohydrates are cut as much as possible, so the body needs to change the metabolism so that the energy needed to live is extracted from fat cells.The latter produces ketone body (process - ketosis), which is the main source of fuel in the nervous system, brain.

This serves as the basis for the second name of the diet - ketone.Such a process occurs if the daily use of carbohydrates is less than 100 g.

Dietary diet requires the following rules:

1. Be prepared for the fact that at the beginning of the diet, weight will go quickly because of water, not fat.The separation will take more time, so don't rush to lower your hands in half the way;
2. The most important rule is to drink more water.Ignoring this item with a diet can cause dehydration, which will have very negative consequences.During drying, wear a small bottle with you;
3. Positive moments of ketone diet allowed alcohol.In moderate quantities, you can eat drinks with minimal sugars: brandy, whiskey, rum, and others;
4. Fat cannot be excluded.Because carbohydrate intake is limited, alternative energy sources should be present.There are no restrictions on fat in a ketone diet, you can eat steak, fried chicken or fish, but try to eat it in oil, avocado, olive, seeds.

Different types of ketogenic diets

There are several types of diets:

1. Standard is the most common variant of keto-diet.The main meaning lies in the rejection of almost complete carbohydrates;
2. Target - the use of little carbohydrates after training to add glycogen and improve the efficiency of the training process;
3. Cycle - Introduction of carbohydrates into the required diet.As a rule, this is done intuitively because the body is depleted. The ketot diet of the cycle is built according to "5 days of power according to the keto-diet-2 day diet, or loading of carbohydrates".

Keto-diet benefits

There are many positive aspects of the diet:

1. Help people with epilepsy.Leading to ketosis - an increase in the contents of the body in the body, which reduces relapse in people with epilepsy;
2. Reduces the risk of oncological disease.Studies have shown that with a ketone diet there is an oxidative process in cancer cells, leading to their rapid death.In addition, maintaining sugar levels in normal indicators reduce the likelihood of developing diabetes and stroke, which is associated with several types of cancer;
3. Helps to get rid of acne.If the cause of rash on the skin becomes an increase in blood sugar, then the ketone diet will help cleanse the skin;
4. Protects the brain.Thanks to scientific studies, it is possible to know that 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 regardless of calories and not limit yourself in time;

Keto diet is often called Maryl Streep diet.The reason is that the famous actor is the founder of this method of weight loss.He plays one of the main roles in the movie "Don't harvest."

The difference from any other protein diet for weight loss.

Which principle of protein diet is low protein diet ". Keto -diet principle is very fat. The idea of a protein diet is to make the body receive maximum calories from protein. The idea of keto -diet is to make the same, but out of fat. For example, from 15% of your cottage cheese will receive more" fat "calories; from 1% -" protein ".

Ducan diet is a low dairy product, cheese restriction, low meat (preferably boiled, steamed).Keto diet is a fatty dairy product, nuts, vegetable fat (avocado, nuts, fat oil sauce).

The protein diet launches a different body operating mode, where he tries to make glucose from the protein with all its strengths.This process occurs with the formation of toxins and therefore with a large load on the kidneys.

Menu selection for diet - next stage after review

• Breakfast can include up to 15 g.Carbohydrates.You can take it from non -starchy products, for example, cheese or vegetables.Breakfast options are made up of fried eggs or 3-4 eggs, you can with fried tomatoes, protein cocktails and toast with cheese.Such breakfast will cost 550-600 kcal;
• For lunch, you do not need to choose cereals, sugars, vegetables -starch, milk, yogurt, fruits.Carbohydrates need to be restricted as much as possible, values allowed - 15 g for dinner, meat, salads are ideal, soup with meatballs, but without potatoes or noodles.Lunch Options: Brown rice with chicken breast and cheese.Lunch will take 350-400 kcal.;
• For dinner, you can choose a combination of meat and vegetables -green.The plant fat in this dish will be useful.They can be taken from beans or vegetable oils to suck the salad.Examples of dinner: Baked salmon or trout in foil and salad.Food calorie intake is about 300;
• Don't forget about snacks in the form of evening snacks or second dinner.During them, it is impossible to exceed the carbohydrate norms of 5 g.Snack varieties: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

Such a menu is not the right one for a ketone diet.But for example, one can see the ratio of protein, carbohydrates and fat.Knowing a list of products, you can create a variety of diets every day.

It is very difficult to determine the calorie content of the dish with the eyes.To do this, you need to know the calorie content of each material separately and take into account its weight.If everything is mathematical, then there will be no problem.

Do you have to calculate calories in keto-diet

Calories must be considered, as well as take into account the amount of nutrients (protein, fat and carbohydrates) - bju.

In the first 7 days of keto-diets, it is important to use protein and fat in a 50/50 ratio, as your body has not switched to your own fat separation and will actively produce glucose from protein, from the muscles.To maintain as much muscle mass as possible, it is recommended to take 3-4 g of protein per 1 kg.your weight.

Follow the ratio of protein and fat in the diet.

Starting the second week of diet, the amount of fat increased to 65-75%.At the same time, protein is 20-30%, about 5% falls on carbohydrates.Understanding these numbers, you can balance with nutrients, clean carbohydrates to zero and increase the percentage of fat.

If you count grams, then the amount of protein and fat will be almost the same, because 1 g.Protein contains 4 kcal, 1 g of fat - 9 kcal.

In keto-diet, an increase in the amount of fat in nutrition is important so that the body uses fat as a major source of energy supply.

Keto diet: duration, level, adjustment

Sometimes you can hear that keto-diet is a normal carbohydrate power supply system.In fact, this is not at all.According to the principles of affecting the body, the system reminds us of a popular Atkins diet.

Ketone nutrition rebuild the body from normal glycolysis to lipolysis, and this takes time.Therefore, to get the results, the ketogenic program should be observed for 2-3 weeks.

In addition, you cannot expect a huge loss of fat deposits in the first week, since the time the body has not been rebuilt to the new regime and continues to process the remaining carbohydrate reserves.

The body's phase looks like this:

1. First.It lasts for 12 hours after taking the last carbohydrate food.At this stage, the body will fully consider the existing glucose reserves;
2. The second.It lasts 24-48 hours.Currently, the body spends glycogen reserves contained in the liver and muscles;
3. The third.The beginning of the restructuring of metabolism.The body seeks alternatives to carbohydrates in fatty acids and proteins, including those contained in muscle mass;
4. Fourth.It starts at 7 days.The body adapts to the lack of carbohydrates and rebuilt to ketogenic conditions, leaving protein as a source of energy.

In addition to this stage, there is another out of keto-diet.You cannot immediately turn to a full -car -rich diet.The body needs adaptation again, but this time it needs to rebuild glycolysis.For this, carbohydrates should be given gradually, increasing the maximum amount of 30 g per day.

Keto-diet nutrition plan

Although you already know that keto-diet is a power plan with low carbohydrate content, you need to learn many things how to adhere to this power system and achieve uninterrupted results.No matter what kind of keto-dita chooses a woman chooses, she should be able to create her own menu.

To avoid being confused on the basics, you need to comply with the following suggestions:

Start -starting you need to calculate your daily calorie content.It depends on what the goal is that a woman is facing - burning fat or gets muscle mass.To calculate the calculation, you can use the example provided for a woman weighing 75 kg.Its daily calorie content is equated with 2000 kcal.

Every day, he should receive 2 g.Protein per kilogram of dry muscle mass.We calculate for him the amount of protein he needs to receive throughout the day: 75*2 = 150 g.

At a rate of 0.40 g/kg, the specified amount of carbohydrates is equal to 30 g per day.

The calorie content of one gram of protein and one gram of carbohydrates is 4 kcal.Based on this, we calculate the calorie content of the protein-carbohydrate component: (150 + 30)*4 = 720. So, protein and carbohydrates will be able to give the body with 720 kcal.

To determine the amount of fat, we perform the following calculations: from 2000 (daily calorie content) we took 720 (what carbohydrates and proteins were given), it turned out to be 1280 kcal.One gram of fat contains 9 kcal, which means 1280 is divided into 9 and we have 142 fat.This is a daily fat norm, which should enter the body.

To understand how much fat, protein and carbohydrates need to be obtained in one meal, we divide the amount of five.Therefore, it turns out that in an approach to the table, a woman should receive 28 g.Fat, 5 g.Carbohydrates and 30 g.Protein.

The last step is to compile individual menu and selection of products from allowed lists, taking into account the content of fat, protein and carbohydrates in it. Keto diets are increasingly popular in women, low carbohydrates, effective power supply systems for weight loss.

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

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

(10*70)+(6.25*165)-(5*25) -161 = 700+1031.250-125-161 = Calorie content 1445-day for women.

Rules to achieve ketosis

Follow the following suggestions to include ketosis:

1. Reject snacks, as it causes insulin spike;
2. Add sports.No need to load yourself hard, it is enough to focus 20-30 minutes a day with mild physical energy.This will help you lose weight more efficiently;
3. Stop worrying about the use of fat, as they are a major source of keto-power energy;
4. Reduce the number of proteins received-bring the volume to about 1.4-1.7 g per 1 kg.your weight;
5. Limit the use of carbohydrates-reduces its use to 35-50 g (about 20 g of pure carbohydrates);
6. To increase ketone levels, you can experience hunger.Make sure that it is possible for your body;
7. Drinking plenty of water-the amount of drunken fluid can reach 3-4 liters a day.

Signs of ketosis:

• Reduction of appetite;
• Increasing energy, spike in strength and spirit, increased mood;
• The odor of possible acetone from the body and urine, from the mouth;
• The presence of ketones in the urine (examined by a special test strip).

What to do in keto-diet:

• Drink plenty of pure non -carbon water at 30 ml.1 kg.heavy.If you don't know how to drink water (and this is true -the habits and skills you have), install the app on your phone, which will surely remind you of this;
• Eat Vegetables -Green -rich Green (see below the list of allowed products).

A list of recommended food products

Keto-diet, it is also ketogenic or ketone-this is a low carbohydrate diet with the advantages of fat and moderate protein content in the diet.

Nutritionists highlight a large list of products from which you can make your diet on a fascinated keto-diet.You can print this list and attach it to the dining table.

Authorized food products include:

• Fruits - allowing the use of sugar -free apple, grapefruit, orange;
• Peanuts - suitable as snacks between the main foods (almonds, walnuts, hazelnuts and pistachios);
• Eggs are a product rich in vitamins and minerals.Chicken eggs and quail will fit perfectly into the diet;
• Fish is another source of protein and unsaturated fatty acids.Eat red fish, cod, herring, flouners, cuts, halibus and tuna offset diet;
• Meat is a major source of protein and vitamins.Choice Chicken, beef, rabbit and pork;
• Vegetables are healthy and low -rich products.However, their numbers should be limited, as some excess vegetables contain carbohydrates.We prefer: green salad, spinach, radish, cucumber, zucchini and cabbage;
• Seafood - rich not only protein, but also nutrients.Properly absorbed by clams, squid, crabs, shrimp, oysters;
• Sour products -Low -ones are rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, low milk and kefir).

The main advantage of the diet is the natural correction of metabolism, in which there is an additional release of pounds, but so that your body is not under pressure.

Keto diet is good for people who want to lose weight quickly, as well as those who get the right muscle mass and want to dry.

Plant components facilitate the process of losing weight.Glycogen and fat are not accumulated.Together with regular exercises, you can achieve incredible effects.Tea has no contraindications to use.

What you can drink.

For keto-diet, the ideal drink will:

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

Keto drinks can be associated with lattes without sweetening, wine, coconut water.

Foods that are forbidden

List of products that are strictly prohibited during keto-diet:

• Sugar;
• Bread products (bread, bread);
• Carbonated drinks;
• Sweet fruits (bananas, wine, mango, persimmon);
• Vegetables with high carbohydrate content (potatoes, battle, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, oats, millets, pearl barley);
• Conflict (cake, chocolate, marshmallow, waffle).

The optimum amount of carbohydrates daily cannot exceed 50 g.Use at least 1.5-2 liters of liquid daily.Estimated protein, fat and carbohydrate ratios: 20% - 75% - 5%.

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

Blonders with a ketogenic diet.

Direct sugar substitutes do not affect blood sugar, but can affect weight and maintain a desire for sweet foods.

One of the most dangerous sweeteners is:

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

They have high calorie content and are similar to white sugar in harmful properties (weight gain, risk of insulin resistance, liver and kidney effects).

Rules to comply with keto-diet

Ketogenic diets are not different from strict rules, they cannot be associated with strict methods.However, in order to achieve maximum results without harming health, it is necessary to hear expert suggestions.

Keto diets are recommended for diabetes, epilepsy, Parkinson's disease, and others to obtain the results mentioned, you need to comply with the rules.

1. Dinner no later than 4 hours before bedtime;
2. Don't be carried away, no matter how you like the results.The recommended period is a week.Only the most desperate can be decided for a month, which repairs the figure and drops the impressive amount of pounds;
3. Drink at least one and a half to two liters of water daily;
4. Watching sports.This will accelerate the process of losing weight;
5. In the diet, it is allowed to include 30-50 g of carbohydrates daily;
6. Coons, extinguishers, bakers, baking, double boilers are allowed.Frying is prohibited;
7. Fighting starvation efficiently.Drowning with beans or fruits;
8. The menu for women will differ in less daily calorie content and a large number of berries, nuts, fruits, vegetables.The men's diet should be higher -the calories, rather than the plant foods, they should lean on fish and meat;
9. Note the fraction diet, 5-6 times a day, the minimum part.Keto diet contributes to comfortable weight loss and maintenance of results after leaving it;
10. Follow the calorie content of food.You must spend more than you eat.

Keto diet is a power system that is originally intended for children with epilepsy.In 1921, endocrinologist R. Woodyite first discovered that with a low-fat diet of carbohydrates, the liver formed a ketone body.

In the same year, therapist R. Uaylder called the same power regime by keto-diet and began to use it for epilepsy therapy in the situation when taking drugs did not bring any results.

Reminders and contraindications

Ketone diet can cause harmful consequences for body-keto acidosis.These are body poisoning with ketones and their collapse products, which are full of coma.Keto-acidosis is accompanied by the appearance of acetone odor from the body weight loss, urine, sweat.In this case, you should drink a large amount of pure water to remove the fat damage product from the body.

Follow him is a contraindication:

• Patients with diabetes mellitus;
• Patients with diseases of the digestive system, cardiovascular, urine;
• Children under the age of 18;
• Women on breastfeeding;
• Pregnant.

Diet is complicated for men, though it allows them to emphasize all muscle relief.Physical work is based on the use of glucose with muscle, which is excluded with keto-diet.A man can experience strong weaknesses.On the first day of compliance with the diet, you should be prepared for the following symptoms:

1. Increase cholesterol levels.This problem may arise if saturated fat is eating.The result of high cholesterol is heart disease and blood vessels.If you make sure that the fat is "beneficial" exclusively falling into the food, for example, from beans, vegetable oils, fish, then such side effects will not threaten;
2. If the diet has enough fiber, which is contained in green vegetables, and also, there will be no problem with digestion;
3. The appearance of fatigue.Not accustomed to a little carbohydrate, the body can release a reaction in the form of fatigue.But further, depending on the characteristics of the individuals, the fatigue will either pass or be replaced by a spike in strength and improving well -being.Over time, the body will be accustomed to the fact that ketones are a source of energy;
4. Ketoacidosis or infringement of carbohydrate metabolism is characterized by the odor of acetone from the body, from the mouth, from the urine.To get rid of it, you should drink more water.Keto-diabetes because the possibility of ketoacidosis is a strict contraindication;
5. Avitaminosis.Carbohydrate rejection can cause mineral deficiency and vitamins in the body.During your diet you need to take multivitamins.

Such symptoms make a diet unacceptable to people involved in mental work.It will be difficult for them to concentrate even on normal matters.

This is provoked by a sharp decline in blood sugar with the amount of insulin preserved.The need to add dissatisfied glucose reserves, the body has to use glycogen reserves.In this case, the brain and muscles feel the lack of major energy sources.Limitations and ignorance will pass as they adapt to increased ketone levels and decreases - glucose.

Recipes for keto-diet

You can appear with many dishes that will be delicious and help in ketosis.We will provide some interesting recipes.

Mackerel with vegetables -sayuran

• Tomato - 2 pcs.;
• Mackerel - 600 g;
• Carrots - 2 pcs.;
• Lemon - 1 pc.;
• Onion - 2 pcs.;
• Spices - spices (ginger, turmeric, provencal herbs) - 1 teaspoon;
• Salt is a taste.

Setup:

1. Scars of mackerel carcasses;
2. Chop all the vegetables and place in the carcass;
3. Leave fish in this form for 1 hour;
4. Preheat the oven to 200 ° C, bake the macarel in it for 40 minutes.Bon Appetit!

Broccoli Asparagus Cabbage

• Onion - 100 g;
• Inflorescence cabbage - 400 g;
• Fat Cream - 100 ml .;
• Eggs - 4 pcs.;
• Butter - 40 g;
• Salt is a taste.

Methods of preparation:

1. Boil the cabbage inflorescence in salt water for 15 minutes, tension;
2. Fry the onion chopped with the ring in the butter to the golden color;
3. Put boiled broccoli border to the bow and fry them for 5 minutes;
4. Then add the eggs and mix.Bon Appetit!

Omelets with cheese and bacon

• Hard cheese - 40 g;
• Dry mushrooms - 15 g;
• Bacon - 70 g .;
• Eggs - 2 pcs.;
• Olive oil - 15 ml;
• Salt is a taste.

Methods of preparation:

1. Send mushrooms to 50 ml.hot water.After steaming, cut it with a thin strip.Oil sigration in parallel pan;
2. Beat eggs and send to fry.Next, remove the mushrooms and finely chopped bacon.Sprinkle the product with cheese;
3. Tash the dish over the lazy fire under the lid for about 10 minutes.If desired, it is allowed to add some salt.Bon Appetit!

Conclusion

1. In addition to weight loss due to burning fat deposits, keto-diet helps improve brain function, blood pressure, cholesterol and other positive changes in human health;
2. Keto diet is a real find for men who can't do it without a solid piece of meat and at the same time want to keep your body organized;
3. The ketone body is made by the liver of fat, they are created to provide fuel with one's internal organs;
4. There are three types of diets - classic, targets and cycles;
5. To change energy production from fat deposits, it is necessary to take no more than 50 grams of carbohydrates daily;
6. It is possible to appear with side effects such as constipation, seizures, rapid heartbeat.Very rarely: hair loss, dispepsia, problems with breastfeeding;
7. Keto diet is based on ketosis, which occurs when the number of carbohydrates used and protein is used.