Ketogenic keto diet-a week for women, a complete list of products

Ketogenic keto diet is a low-carbohydrate diet, which is characterized by a high content in the diet of fats and a moderate amount of proteins.Due to the low salary of carbohydrates in the daily menu, the body converts lipids into fatty acids and ketone bodies.

The latter enters the brain and serves as a source of energy instead of glucose.Such a process is called ketosis, hence the name of the diet.Despite the fact that the main products of keto-diet fish, red meat, poultry, cheese and cottage cheese are, the diet is part of the medium more expensive.

The essence of the keto diet

Keto diet is the most effective way to burn fat in women.The performance scheme does not expose the body to stress and tries to stock up fat cells.Ketogenic diet simply builds up the work of metabolic processes.

During such a diet, carbohydrates are cut off as far as possible so that the body has to change the metabolism so that the energy required for life is extracted from fat cells.The latter produce ketone bodies (process - ketosis) that become the main source of the nervous system.

This served as the basis for the second name of the diet - keton.Such processes occur when the daily consumption of carbohydrates is less than 100 g.

The nutritional diet requires the following rules:

1. Get ready for the fact that the weight at the beginning of the diet is fast due to water and not due to fat.The division will take more time.So don't hurry to lower your hands halfway.
2. The most important rule is to drink more water.If you ignore this object with a nutritional diet, this can lead to dehydration, which has extremely negative consequences.Always wear a small bottle with them when drying.
3. A positive moment of a ketone diet is allowed.In moderate quantities you can eat drinks with minimal sugar: brandy, whiskey, rum, etc.;
4. Fat cannot be excluded.Since the carbohydrate intake is limited, an alternative energy source should be available.There are no restrictions for fats in the keton diet, you can eat steaks, fried chicken or fish, but try to consume those that are in oil, avocados, olives, seeds.

Varieties of a ketogenic diet

There are different types of diets:

1. Standard is the most common variant of keto-dit.The main meaning lies in an almost complete rejection of carbohydrates;
2. Goal - the use of a small amount of carbohydrates after training to fill glycogen and increase the efficiency of the training process;
3. Cyclic - The introduction of carbohydrates into diet as needed.This happens intuitively intuitively because the body is exhausted. A cyclical keto diet is built in accordance with the "5 days of electricity in accordance with the rules of the keto-dit 2 days of the carbon diet or carbohydrate loading".

The advantages of keto-dit

There are many positive aspects of nutrition:

1. Helps people with epilepsy.Leads to ketosis - the increased content of ketone bodies in the body that reduce relapse in people with epilepsy;
2. Reduces the risk of oncological diseases.The studies have shown that there is an oxidative process in a ketone diet in cancer cells that leads to their quick death.In addition, maintaining the sugar level in normal indicators reduces the likelihood of developing diabetes and stroke associated with some cancer.
3. Helps get rid of acne.If the cause of rashes on the skin becomes an increase in blood sugar, the ketone diet helps with cleaning the skin.
4. Protects the brain.Thanks to the examination of scientists, it was possible to find out that Keto-Dit reduces the risk that Alzheimer's disease, Parkinson's disease and other neurological and mental illnesses are ill.
5. You can eat your favorite products without counting calories and not restricting yourself in time.

Keto diet is often referred to as Diet Maryl Streep.The reason is not that the famous actress of the founders of this method became losing weight.She played one of the main roles in the film "Do't No Harvest".

Differences to another protein diet for weight loss.

The principle of a protein diet is a low "protein" suspension with low carbohydrate.The principle of keto-dit is very fat.The idea of a protein diet is to bring the body to maximum calories in protein.The idea of a keto-dit is to do the same, but out of fat.For example, you get more "fat" calories of 15% of the cottage cheese.Of 1% - "protein".

Ducan's diet is favorable dairy products, cheese restrictions, low -fat meat (preferably cooked, steamed).Keto diet are fat dairy products, nuts, vegetable fats (avocados, nuts, fat oil sauces).

Protein diets start a fundamentally different way of the body in which he tries to make glucose out of proteins with all might.The process is created with the formation of toxins and thus with a large load on the kidneys.

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

• Breakfast can contain up to 15 g.Carbohydrates.You can take them out of non -greater products, for example cheese or vegetables.The breakfast option consists of fried eggs or omelets of 3-4 eggs, you can use fried tomatoes, a protein cocktail and a toast with cheese.Such a breakfast costs 550-600 kcal;
• For lunch, you should never choose grain, sugar, starch compound, milk, yogurt, fruits.Carbohydrates have to be as far as possible, the permissible value - 15 g for dinner, meat, salads are ideal, soup with meatballs, but without potatoes or pasta.Lunch option: brown rice with chicken breast and cheese.The lunch lasts 350-400 kcal;
• For dinner you can choose combinations of meat and green vegetables.Plant fats in this meal will be useful.They can be removed from nuts or vegetable oils for the tanker.Example of dinner: baked salmon or trout in film and salad.The calorie intake of food is approximately 300;
• Don't forget snacks in the form of an afternoon snack or a second dinner.While you are impossible to exceed the norm of carbohydrates in 5 g.Snacks varieties: cooked eggs, fish, cucumber, celery, chicken wing, cheese, almonds, cottage cheese.

Such a menu is not the only right one for a ketone diet.But according to his example, you can notice the ratio of proteins, carbohydrates and fats.If you know the list of products, you can make a diverse and healthy diet every day.

It is very difficult to determine the court's calorie content.To do this, you need to know the calorie content separately and take into account its weight.If everything is okay with mathematics, there are no problems.

Is it necessary to count calories in the keto diet?

Calories must be taken into account and take into account the number of nutrients (proteins, fats and carbohydrates) - BJU.

In the first 7 days of keto diales, it is important to use proteins and fats in a ratio of 50/50, since your body has not yet switched to the division of your own fats and actively produces glucose from protein from the muscles.In order to maintain muscle mass as far as possible, it is recommended to consume 3-4 g protein per 1 kg.Your weight.

Follow the ratio of proteins and fats in nutrition.

From the second week of diet, the amount of fat increases to 65-75%.At the same time, proteins are 20 to 30%, about 5% fell on carbohydrates.If you understand these numbers, you can compensate for nutrients, clean carbohydrates to zero and increase the percentage of the fat.

If you count in grams, the amount of protein and fat is almost the same, there 1 g.The protein contains 4 kcal, 1 g fat - 9 kcal.

In a keto diet, an increased amount of nutrition is important so that the body uses fat as the main source for energy supply.

Keto diet: duration, steps, adjustment

Sometimes you can hear that a keto-dit is an ordinary system with a low carbohydrate power supply system.In fact, this is not the case at all.According to the principles of the body, this system is very reminiscent of the popular atkins diet.

Keton Nutrition has converted the body from the usual glycolysis to lipolysis, and this takes time.In order to achieve results, the ketogenic program should be observed for 2-3 weeks.

In addition, you should not expect any significant losses in fat deposits in the first week, since the body has not yet been converted into a new regime and further processes the remaining carbohydrate reserves.

The phases of the body look like this:

1. First.It takes 12 hours after the last intake of carbohydrate food.At this stage, the body will completely give the existing glucose reserves.
2. The second.It takes 24-48 hours.At this point, the body spends the glycogen reserves contained in the liver and muscles;
3. The third.The beginning of the restructuring 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.It starts on 7 days.The body fits a lack of carbohydrates and is converted into a ketogenic state, which gives up proteins as an energy source.

In addition to these phases, there is another correct output from the keto-dit.You cannot immediately switch to a complete diet that is rich in carbohydrates.The body needs adaptation again, but this time it has to rebuild for glycolysis.For this purpose, carbohydrates should be gradually administered, which increases their height of 30 g per day.

Keto-diet nutrition plan

Although you already know that a keto-dit is a electricity plan with a low carbohydrate content, you have to learn many things on how to keep this power supply system and achieve results without disturbance.Regardless of the type of keto-dita option a woman chose, she should be able to create a menu herself.

In order not to be confused in the basics, you must comply with the following recommendations:

First you have to calculate the daily calorie content.It depends on what exactly the goal of a woman faces - burn fat or win muscle mass.To calculate the calculation, you can use an example of a woman with a weight of 75 kg.The daily calorie content is equated to 2000 kcal.

It should get 2 g a day.Protein per kilogram of dry muscle mass.We calculate the amount of proteins for you that you have to preserve all day: 75*2 = 150 g.

At the speed of 0.40 g/kg, the specified amount of carbohydrates is 30 g per day.

The calorie content of a gram of proteins and a gram of carbohydrates is 4 kcal.Based on this, we calculate the calorie content of the protein carbohydrate component: (150 + 30)*4 = 720. Proteins and carbohydrates can therefore provide the body 720 kcal.

In order to determine the amount of fats, we carry out the following calculations: from 2000 (daily calorie content) we take away 720 (which give carbohydrates and proteins), and it turns out to be 1280 kcal.A gram of fat contains 9 kcal, which means that 1280 is divided into 9 and we receive 142 fats.This is the daily fat standard that should get into the body.

In order to understand how much fats, proteins and carbohydrates have to be preserved in a meal, we share the resulting amount by five.It turns out that a woman should get 28 g on the table in the event of an approach.Fat, 5 g.Carbohydrates and 30 g.Protein.

The last step is to create an individual menu and the selection of the products from the list of the permitted, whereby the content of fats, proteins and carbohydrates is taken into account. The keto diet is gaining more popularity in women with low-carbohydrates and effective power supply system for weight loss.

If a woman does not know the daily amount of kilocalories she needs, she can use the formula of Miffin-Jera:

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

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

Rules for achieving ketosis

Follow the following recommendations to enter ketosis:

1. Remove snacks because they cause an insulin thrust;
2. Add sport.You don't have to strain hard, but are enough to dedicate 20 to 30 minutes a day with a slight physical exertion.This will help to lose efficient weight.
3. Stop worrying about using fats because you are the main source for keto-dietary energy.
4. Reduce the number of recognized proteins that set the amount to the level of about 1.4-1.7 g per 1 kg.Their weight;
5. Limit the use of carbohydrates to 35-50 g (approx. 20 g pure carbohydrates) to 35-50 g;
6. To increase the keton level, you can experience hunger.Make sure it is possible for your body.
7. Drink a lot of water-das volume of the drunk liquid can reach 3-4 liters per day.

Signs of ketosis:

• Reduction of the appetite;
• Increasing energy, an increase in strength and strength, improvement in mood;
• The possible smell of acetone from the body and urine out of the mouth;
• The presence of ketones in the urine (checked by special test strips).

What needs to be done on a keto-dit:

• Drink a lot of pure, non -carbon water at a speed of 30 ml. 1 kg.Weight.If you don't know how to drink water (and this is really a habit and acquired skills), install the application on your phone, which definitely reminds you.
• Eat green vegetables that are rich in fiber (see below in the list of permissible products).

List of recommended food products

Keto-diet is also a ketogenic or ketone dies is a low-carbohydrate diet with the advantage of fat and moderate protein content in nutrition.

Nutritionists emphasize a huge list of products from which you can make your diet on a fascinated keto-dit.You can print this list and attach them over the dining table.

The permissible foods include:

• Fruits - enables the use of unsweetened apples, grapefruit, oranges;
• Nuts - suitable as a snack between the main meals (almonds, walnuts, hazelnuts and pistachios);
• Eggs are a product that is rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet.
• Fish is another source for proteins and polyunsaturated fatty acids.Eat red fish, cod, herring, flounder, mowing, healing bus and tuna.
• Meat is the main source for protein and vitamins.Preferred poultry, beef, rabbits and pork;
• Vegetables are a healthy and low -calorie product that is rich in fiber.However, their number should be limited because some excess vegetables contain carbohydrates.We prefer: green salad, spinach, radishes, cucumbers, zucchini and cabbage;
• Seafood - rich in protein, but also nutrients.Are well absorbed by mussels, inkfish, crabs, shrimp, oysters;
• Sauer milk -low -fat products are rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, low -fat milk and kefir).

The main advantage of nutrition is the natural correction of the metabolism, the discharge of which is available for additional pounds, but so that your body is not in a state of stress.

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

Plant components make it easier to lose weight.Glycogen and fats do not accumulate.Together with regular training, you can achieve an amazing effect.Tea has no contraindications for use.

What can you drink

Ideal drinks will be for keto diales:

• Coffee without sugar;
• Green or black tea;
• Pure water.

Ketoge drinks can be assigned latte without sweeteners, wine, coconut water.

Forbidden food

List of strictly forbidden products during keto-diets:

• Sugar;
• Bakery products (bread, loaf);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mangoes, persimon);
• Vegetables with high carbohydrate content (potatoes, battles, corn, parsley, onions, garlic);
• Muesli (rice, buckwheat, oatmeal, millet, pearl barley);
• Cutting (cake, chocolate, marshmallows, waffles).

The optimal amount 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-dit are fish, meat, dairy products and seafood.

Blöder with a ketogenic diet.

Direct sugar replacement products do not influence blood sugar, but can negatively influence the weight and maintain the desire for sweet food.

One of the most harmful sweeteners are:

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

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

Rules for compliance with keto-dit

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

The keto diet is recommended for diabetes, epilepsy, Parkinson's disease, etc. In order to achieve the specified result, you must strictly adhere to the rules.

1. Eat dinner later than 4 hours before going to bed;
2. Don't let yourself be carried away, no matter how you like the results.The recommended duration is a week.Only the most desperate can be decided for a month that revises the number and drops an impressive number of kilograms.
3. Drink at least one and a half to two liters of water a day;
4. Take a look at sports.This accelerates the process of losing weight;
5. In diet, 30-50 g of carbohydrates may contain.
6. Coons, deletion, grill, baking, double boiler are allowed.Fry is prohibited;
7. Fight the hunger competently.Drown it with nuts or fruits;
8. The menu for women differs in less daily calorie content and a large number of berries, nuts, fruit and vegetables.The man's diet should be a higher California, and instead of plant food, you should rely on fish and meat.
9. Watch a fractional diet 5-6 times a day, minimal portions.After leaving, the keto diet contributes to a pleasant weight loss and the preservation of the result.
10. Follow the calorie content of food.You have to spend much more than you consume.

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

In the same year, the therapist R. Uayder described a similar power regime from a keto-dit and began to use it in these situations for the therapy of epilepsy than brought no results.

Prevention measures and contraindications

The ketone diet can produce a consequence that is dangerous for body keto sacidosis.This is the poisoning of the body with ketones and the products of their breakdown, which are involved with a coma.The keto sacidosis is accompanied by the appearance of the smell of acetone from the body of losing weight, its urine, sweat.In this case, you should drink a large amount of pure water to remove the fat products from the body.

Follow your is contraindicated:

• Patients with diabetes mellitus;
• Patients with diseases of digestion, cardiovascular -urine systems;
• Children under the age of 18;
• Women breastfeeding;
• Pregnant.

Diet is complex for men, although they can highlight all the reliefs of the muscles.The physical work is based on glucose consumption with muscles that are excluded with keto-dit.A man can experience strong weakness.In the first few days of compliance with the diet, you should be prepared for the following symptoms:

1. Improvement of cholesterol.This problem can occur if saturated fats eat.The consequences of high cholesterol levels are diseases of heart and blood vessels.If you make sure that only "advantageous" fats fall into food, for example from nuts, vegetable oils, fishing, such a side effect is not threatened.
2. If the diet has enough fiber that is contained in green vegetables and in addition to problems, there are no problems with digestion.
3. The appearance of fatigue.The body is not used to a small amount of carbohydrates and can first spend a reaction in the form of tiredness.Depending on the individual characteristics of the individual characteristics, the tiredness is either passed or replaced by an increase in strength and the improvement of the well.Over time, the body gets used to the fact that ketones become an energy source.
4. Ketoacidosis or violation of the carbohydrate metabolism manifests itself in the smell of acetone from the body, from the mouth, from the urine.To get rid of it, you should drink more water.Keto-dietic diabetics 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.You should take multivitamins during diet.

Such symptoms make a diet for people who deal with intellectual work, unacceptable.It will be difficult for you to concentrate on familiar matters.

This is provoked by a strong drop of blood sugar with a preserved amount of insulin.The need to replenish glucose reserves is not fulfilled, the body is forced to use glycogen reserves.In this case, the brain and muscles feel a clear lack of the main source of territory.Restriction and apathy will pass if you adapt to an increased level of ketones and reduced glucose.

Recipes for keto-dit

You can come up with many dishes that are tasty and help with ketosis.We will give some interesting recipes.

Mackerel with vegetables

• Tomatoes - 2 PCs.;
• Mackerel - 600 g;
• Carrots - 2 PCs;
• Lemon - 1 PC;
• Onions - 2 PCs.;
• Spices (ginger, turmeric, proven herbs) - 1 tl;
• Salt can taste.

Preparation:

1. Rub the mackerel cadaver;
2. Finely chop fine vegetables and place them in the fish carcass;
3. Leave the fish for 1 hour in this form;
4. Heat the oven to 200 ° C and bake mackerel for 40 minutes.Bon appetite!

Brokkoli -Spargelkohl

• Onions - 100 g;
• Cabbage blossoms - 400 g;
• Fat cream - 100 ml;
• EI - 4 STCS.;
• Butter - 40 g;
• Salt can taste.

Preparation method:

1. Cook the coal blossoms in salted water for 15 minutes, stretch;
2. Fry the onion chopped with rings in butter to golden color;
3. Add cooked broccoli flower stands to the bow and fry them out for 5 minutes.
4. Then add and mix the eggs.Bon appetite!

Omelet with cheese and bacon

• Hard cheese - 40 g;
• Dried mushrooms - 15 g;
• Bacon - 70 g;
• Egg - 2 PCs;
• Olive oil - 15 ml;
• Salt can taste.

Preparation method:

1. Send mushrooms to 50 ml. Hot water.Chop with thin strips after steaming.The oil in a pan will be parallel;
2. Beat the eggs and send it to roast.Next they throw mushrooms and finely chopped bacon.Sprinkle products with cheese;
3. Tash on the lazy fire under the lid for about 10 minutes.On request, it can add a little salt.Bon appetite!

Diploma

1. In addition to weight loss due to burning fat deposits, a keto-dit carries brain function, which brings blood pressure, cholesterol and other positive changes in human health.
2. Keto diet is a real find for men who do not want to get by without a solid piece of meat and at the same time want to keep the body in order.
3. Keton bodies are made from liver from fat, they are created to supply fuel with the inner organs of a person.
4. There are three types of nutrition - classic, destination and cyclical;
5. In order to change energy generation from fat deposits, no more than 50 grams of carbohydrates a day have to be consumed.
6. It is possible to appear through side effects such as constipation, cramps, faster heartbeat.Extremely rare: hair loss, dyspepsia, problems with lactation;
7. The keto diet is based on ketosis that occurs when the number of carbohydrates and proteins consumed occurs.