Ketogenic Keto Diet-week for women, complete product list

The ketogenic keto diet is a low-carbon diet, characterized by high content in a fat diet and moderate amounts of protein.Due to the low carbohydrate content in the daily menu, the body turns 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 the fish, the red meat, poultry, cheeses and cottages, the diet belongs to the middle gathering.

The essence of keto-diet

The keto diet is the most effective method of burning fat in women.The electricity scheme does not exhibit the body to stress, trying to water in greasy cells.Ketogenic diet simply restores the operation of metabolic processes.

During such eating carbohydrates are cut out as much as possible, so that the body must change the metabolism to make the energy needed for a living from fat cells.The latter produces ketone bodies (process - ketosis), which become the main source of fuel in the nervous system, the brain.

This served as a basis for another name of diet - ketone.Such processes occur if the daily carbohydrate consumption is less than 100 g.

Food nutrition requires the following rules:

1. Prepare for the fact that at the beginning of the weight, the weight will quickly pass because of water, not fat.His sharing will take more time, so don't rush to lower your arms halfway;
2. The most important rule is to drink more water.Neglecting this item with diet diet can lead to dehydration, which will have extremely negative consequences.During drying, always wear a small bottle with you;
3. A positive moment of a kettan diet is allowed alcohol.You can eat drinks with minimal sugar: brandy, whiskey, rum, etc.;
4. Fat cannot be excluded.Since the entry of carbohydrates is limited, an alternative energy source should be attended.No fat restrictions in a kettan diet, you can eat steaks, fried chicken or fish, but try to consume those in oil, avocados, olives, seeds.

Varieties of the ketogenic diet

There are several dietary varieties:

1. The standard is the most common variant of keto-diet.The main meaning lies in almost complete rejection of carbohydrates;
2. Objective - Use of small amounts of carbohydrates after glycogen supplementation training and increase the efficiency of the training process;
3. Cyclic - introduction of carbohydrates in nutrition as needed.As a rule, this is done intuitively because the body is exhausted. The cyclical diet ketot was built according to "5 days of power according to the rules of the Keto-Diet-2 days of high carbohydrate or carbohydrate.

Advantages of keto diet

There are a lot of positive aspects of the diet:

1. Helps people with epilepsy.Leads to ketosis - increased content of the cight bodies in the body, which reduce relapse in people with epilepsy;
2. Reduces the risk of oncological diseases.Studies have shown that with a kettan diet oxidative process in cancer cells, leading to their rapid death.Moreover, sugar level maintenance in normal indicators reduces the likelihood of development of diabetes and stroke, which are associated with some varieties of cancer;
3. It helps to solve acne.If the cause of the skin rash becomes increasing blood sugar, then the keton diet will help clean the skin;
4. Protects the brain.Thanks to the study of scientists, it is possible to find out that Keto-Diet reduces the risk of the development of Alzheimer's disease, Parkinson's diseases and other neurological and mental diseases;
5. You can eat your favorite products without counting calories and not limiting on time;

The keto diet is often called Diet Maryl Streep.The reason is not that the famous actress became the founder of this method of losing weight.She played one of the main roles in the film "No Beru."

Differences from any other protein nutrition for weight loss.

The principle of any protein nutrition is a weak -carb of "protein" nutrition.The principle of keto-diet is very fat.The idea of Protein nutrition is to make the body get maximum calories from the protein.The idea of keto-diet is to do the same, but out of fat.For example, from 15% of the cottage you will receive more "fat" calories;Of 1% - "protein".

Ducanska diet is poorly -fat dairy products, cheese limitations, mosses - preferably boiled, vapor).Keto diets are fatty dairy products, nuts, vegetable fats (avocado, walnuts, oily oil oil).

Protein diets are launched in a fundamentally different way of working the body in which it tries to make glucose from protein with all its power.The process goes with the formation of toxins and therefore with a large load on the kidneys.

Choice of diet menu - Next phase after inspection

• Breakfast can include up to 15 g.Carbohydrates.You can perform them from Non's Non's products, for example, cheeses or vegetables.The breakfast option consists of fried eggs or 3-4 eggs, you can with a fried tomato, a protein cocktail and healthy with cheese.Such breakfast will cost 550-600 kcal;
• For lunch, in no case should cereals, sugar, starch vegetables, milk, yogurt, fruit should be selected.Carbohydrates must be limited as much as possible, permitted value - 15 g for dinner, meat, salads are ideal, soups with meatballs, but no potatoes or noodles.Handle possibility: brown rice with chicken breast and cheese.Lunch will last 350-400 kcal;
• For dinner, you can choose combinations of meat and green vegetables.Herbal fats in this meal will be useful.They can be taken from a nut or vegetable fuel filling salad.An example of dinner: baked salmon or trout in foil and salad.Food calories intake is about 300;
• Don't forget the snacks in the form of an afternoon bit or other dinner.During them, it is impossible to exceed the carbohydrate norm in 5 years.Snacks varieties: cooked eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cheese.

Such a menu is not the only one correct for a kettan diet.But in its example, the ratio of protein, carbohydrates and fats can be observed.Knowledge list of products, you can make a diverse and healthy diet every day.

It is very difficult to determine the content of the calorie about the social eye.To do this, you need to know the content of the calorie of each ingredient, and take into account its weight.If all is well with math then there will be no problem.

Is it necessary to count calories on keto diet

Calories must be taken into account, as well as consider 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, because your body has not yet crossed its own fats and will actively produce glucose from protein, ie muscle.To preserve muscle mass as much as possible, it is recommended to consume 3-4 g of protein for 1 kg.Your weight.

Follow the ratio of protein and fat in a diet.

Starting the second week of diet, the amount of fat increases at 65-75%.At the same time, proteins are 20-30%, about 5% fall on carbohydrates.Understanding these data, you can balance nutrients, carbohydrate cleaning to zero and increase the percentage of fat.

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

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

Keto Diet: Duration, Phases, Adaptation

Sometimes you can hear that keto-diet is a regular low carbohydrate supply system.In fact, that is not the case at all.According to the principles of influence on the body, this system is very reminiscent of the popular ATKINS diet.

Keton Nutrition restores the body from the usual glycolysis in Lipolysis, and this takes time.Therefore, to get results, the ketogenic program should be noticed for 2-3 weeks.

In addition, you should not expect significant fat deposit losses in the first week, because at that time the body has not yet been renovated into a new regime and continues to process the remaining carbohydrate reserves.

The body's body phases look like this:

1. First.It lasts 12 hours after the last food entry of carbohydrates.At this stage, the body will fully fit the existing glucose reserves;
2. Another.Lasts 24-48 hours.At this point, the body conducts glycogen reserves contained in the liver and muscle;
3. Third.Start of metabolism restructuring.The body requires an alternative to carbohydrates in fatty acids and proteins, including those contained in the muscle mass;
4. Fourth.It starts 7 days.The body adapts to the lack of carbohydrates and is renewed by ketogenic condition, leaving proteins as a source of energy.

In addition to these phases, there is another - accurate way out of keto-diet.You can't move on to the entire rich carbohydrate diet immediately.The body needs adaptation again, but this time will have to renew glycolysis.For this carbohydrates should be gradually given gradually, increasing its amount of up to 30 g per day.

Keto-food plan

Although you already know that keto-diet is a power plan with low carbohydrates, but you need to learn a lot of things to adhere to this electricity system and achieve results without disorder.No matter what the Keto-Dita option was chosen by a woman, she should be able to make me alone.

To avoid confusing in the grounds, you must follow the following recommendations:

You must first calculate the daily content of calories.It depends on what exactly goal faces the woman - burn fat or gain muscle mass.To calculate the calculation, you can use the example given for a woman that weighs 75 kg.His daily calorie content is 2000 kcal.

Per day should receive 2 g.Protein per kilogram of dry muscle mass.We calculate for its amount of protein that will have to receive during the day: 75 * 2 = 150 g.

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

The content of the calorie of one gram protein and one gram of carbohydrate is 4 kcal.Based on that, we calculate the content of calories in the protein-carbohydrate component: (150 + 30) * 4 = 720. Thus, proteins and carbohydrates will be able to provide the body to secure the body with 720 kcal.

To determine the amount of fat, we carry out the following budgets: from 2000, we take 720 (which are carb and proteins), 1280 kcal.One gram of fat contains 9 kcal, which means 1280 divided into 9 and we get 142 fats.This is a daily fat standard, which should enter the body.

To understand how much fat, protein and carbohydrates should be obtained in one meal, share the resulting amount for five.Therefore, it turned out that in one approach to the table, a woman should be obtained 28 years.Fat, 5 g.Carbohydrates and 30 g.Protein.

The last step is to compile an individual menu and selecting products from the list of allowed, taking into account the content of fat, protein and carbohydrates in them. The Keto Diet gains more and more popularity in women, a low carbohydrate, efficient power system for weight loss.

If a woman does not know the daily quantity of kilocalories 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 = 1445-Daily calorie content for a woman.

Rules to achieve ketosis

Follow the following recommendations for entering Ketozu:

1. Refuse snacks, because they cause insulin rush;
2. Add sports.There is no need to load hard, enough to dedicate 20-30 minutes a day with light physical efforts.This will help in the asset weight more efficiently;
3. Stop worried about fat use, because they are the main source of keto-diet of energy;
4. Reduce the number of proteins accepted - Bring an amount to a level of about 1.4-1.7 g per 1 kg.Your weight;
5. Limit the use of carbohydrates - reduce your consumption at 35-50 g (about 20 g of pure carbohydrates);
6. To increase ketone levels, you can experience starvation.Make sure it is possible for your body;
7. Drink plenty of water - the volume of drunk liquid can reach 3-4 liters a day.

Catholic signs:

• A reduction in appetite;
• Energy increases, efforts and energy, improvement of mood;
• Possible scent of acetone from the body and urine, from the mouth;
• The presence of ketone in urine (checked with special test strips).

What must be done on Keto-diet:

• Drink a lot of clean non-carolated water at a rate of 30 ml.1 kg.Weight.If you don't know how to drink water (and it's really a habit and acquired skill), install the app on your phone, which will definitely remind you of this;
• Eat green vegetables rich in fiber (see below the list of permitted products).

List of recommended food products

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

Nutritionists highlight a huge list of products from which you can make your diet on a trapped keto diet.You can print this list and fasten it over the dining table.

Permissible food products include:

• Fruits - allows the use of unassigned apples, grapefruit, oranges;
• NUTS - suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistaches);
• Eggs are a product rich in vitamins and minerals.The chicken eggs and quail will fit perfectly into a diet;
• Fish is another source of protein and polynesatured fatty acids.Eat red fish, cod, herring, overnight, mowing, halibus and tuna that balances nutrition;
• Meat is the main source of protein and vitamins.Poultry, beef, rabbit and pork;
• Vegetables are a healthy and low-caloric product rich in fiber.However, their number should be limited, because some vegetables in excess contain carbohydrates.Rather: lettuce, spinach, radishes, cucumbers, zucchini and cabbage;
• Seafood - rich not only proteins, but also nutrients.They absorbed the body of mussels, squid, crustaceans, shrimp, oysters;
• Low -Fat sour -milk products are rich calcium, vitamins and minerals (cottage, cheese, yogurt, milk and a low system kef.

The main advantage of the diet is a natural correction of metabolism, which is why there is an emptying of additional pounds, but so your body is not in a state of stress.

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

Plant components facilitate the loss of weight.Glycogen and fats do not accumulate.Together with regular training, you can achieve an incredible effect.Tea has no contraindications for use.

What can you drink.

For keto diet, the ideal drinks will be:

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

Keto drinks can be attributed to Latte without sweetener, wine, coconut water.

Forbidden food

List of strictly prohibited products during Keto diet:

• Sugar;
• Bakery products (bread, loaf);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mango, persimmon);
• Vegetables with high carbohydrate content (potatoes, battles, corn, parsley, onion, garlic);
• Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
• Confectionery products (cakes, chocolate, marshmallows, waffles).

The optimal amount of carbohydrates may not exceed 50 years a day.Use at least 1.5-2 liters of liquid per day.Estimated ratio of protein, fats and carbohydrates: 20% - 75% - 5%.

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

Blopher with a ketogenic diet.

Direct sugar replacement does not affect blood sugar, but can negatively affect weight and maintain craving for sweet food.

One of the most interested sweeteners is:

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

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

Keto-Nutrition compliance rules

Ketogenic nutrition does not differ too far strict rules, it can hardly be attributed to strict methods.However, in order to achieve the maximum result without damage to health, it is necessary to listen to the recommendations of experts.

Keto Diet is recommended for diabetes, epilepsy, Parkinson's disease, etc.To obtain the specified result, you must strictly adhere to the rules.

1. Dinner at the latest until 4 hours before bed;
2. Don't take yourself, no matter how you like the results.The recommended duration is the week.Only the most common can decide in a month, which question the figure in the order and drop an impressive amount of weight;
3. Drink at least one and a half to two liters of water a day;
4. Watch sports.This will speed up the weight loss process;
5. The diet is allowed to include 30-50 g of carbohydrates every day;
6. Cooli, shutdown, barbecue, baking, double boiler are allowed.Frying is prohibited;
7. Fight against hunger competently.Drown him with walnuts or fruits;
8. The menu for women will be different for less daily content of calories and a large number of berries, nuts, fruits, vegetables.A man's diet should be more-athloria, and instead of herbal food, they should tilt on fish and meat;
9. Follow fractional diet, 5-6 times a day, minimum portions.Keto diet contributes to a pleasant loss of weight and preservation of results after leaving it;
10. Follow the content of the food calories.You have to spend much more than you consume.

Keto Diet is an electricity system originally designed for children suffering from epilepsy.In 1921, the endocrinologist R. Woodyite first discovered that with a low cardal diet with high fats, the liver forms ketone bodies.

In the same year, the therapist R. Uaylder called a similar electricity regime for keto-diet and began using it in the therapy of epilepsy in these situations when taking medications did not bring any results.

Caution and contraindications

Keton diet can cause a consequence that is dangerous for body-keto-acidosis.This is the poisoning of the bodies with ketones and the products of their collapse, which is crowded on fire.Keto-acidosis monitors the appearance of the scent of acetone from the body loss of weight, its urine, sweat.In this case, you should have a large amount of clean water to remove products of fat decay from your body.

Follow is contraindicated:

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

The diet is complex for men, although allows them to emphasize all the relief muscles.Physical work is based on glucose consumption with muscles, which is excluded with keto diets.A man can feel a strong weakness.In the first days of compliance with the diet you should be ready for the following symptoms:

1. Improving cholesterol levels.This problem may occur if saturated fats eat.The consequences of high cholesterol are heart disease and blood vessels.If you ensure that exclusively "useful" fats fall into food, for example, of nuts, vegetable oils, fish, then such side effects will not jeopardize;
2. If a diet has enough fiber, which is located in green vegetables, as despite, then there will be no problems with digestion;
3. The appearance of fatigue.It is not accustomed to a small amount of carbohydrates, the body can first issue a reaction in the form of fatigue.But further, depending on the individual characteristics of each, the fatigue will either pass or will be replaced by increasing strength and improving welfare.Over time, the body gets used to the fact that Kathones become a source of energy;
4. Ketoacidosis or carbohydrate metabolism violation is manifested by the smell of acetone from the body, from the mouth, from urine.To get rid of yourself, you should drink more water.Keto-Diet Diabetics due to the possibility of ketoacidosis is strictly contraindicated;
5. Avitaminosis.Refusal of carbohydrates can lead to lack of minerals and vitamins in the body.You should take multivitamins during your diet.

Such symptoms make the nutrition unacceptable for people who deal with mental work.They will be difficult to concentrate even on famous jobs.

This provokes a sharp drop in blood sugar with preserved amount of insulin.The need for the addition of glucose reserve is not satisfied, the body is forced to use glycogen reserves.In this case, the brain and muscles feel clear the lack of the main energy source.The restriction and apathy will pass as they adapt to the increased level of ketone and reduced - glucose.

Keto-nutrition recipes

You can think of many dishes that will be delicious and help in ketosis.We'll give some interesting recipes.

Mackerel with vegetables

• Tomato - 2 pcs.;
• Mackerel - 600 g.;
• Carrot - 2 pcs.;
• Lemon - 1 pc.;
• Luke - 2 pcs.;
• Spices (ginger, turmeric, Provensal herbs) - 1 tsp;
• Salt taste.

Preparation:

1. Rise mackerel cancer;
2. Fly chop all the vegetables and put it inside a fish troop;
3. Leave the fish in this form 1 hour;
4. Heat the oven at 200 ° C, bake makerel in it 40 minutes.Bon appetite!

Broccoli asparagus cabbage

• Luke - 100 g.;
• Red cabbage - 400 g.;
• Thick cream - 100 ml;
• Egg - 4 pcs.;
• Butter - 40 g.;
• Salt taste.

Method of preparation:

1. Cook Cabbage flowering in salt water 15 minutes, strain;
2. Fry the arc chopped with rings in a snug in golden color;
3. Add cooked brocolines flowers to the bow and fry them for 5 minutes;
4. Then add eggs and mix.Bon appetite!

Omelet with cheese and bacon

• Hard Sir - 40 g.;
• Dried mushrooms - 15 g.;
• Bacon - 70 g.;
• Egg - 2 pcs.;
• Olive oil - 15 ml;
• Salt taste.

Method of preparation:

1. Send mushrooms to 50 ml.Hot water.After mating, chop them with thin strips.Sliprate oil in a pan in parallel;
2. Beat the eggs and send frying.Then throw mushrooms and finely chopped bacon.Sprinkle products with cheese;
3. Give a dish on lazy heat under the lid for about 10 minutes.If desired, it is allowed to add a little salt.Bon appetite!

Conclusion

1. In addition to loss of weight due to the ignition of the fat deposit, Keto-Diet helps improve the functioning of the brain, bringing blood pressure, cholesterol and other positive changes in people's health;
2. Keto Dieta is the real finding for men who can't do without a solid piece of meat and at the same time want to keep the body ok;
3. Keton bodies make liver from fat, they are created to ensure fuel with a person's internal organs;
4. There are three types of nutrition - classic, targeted and cyclic;
5. To transfer energy production from fat deposit, it is necessary to consume no more than 50 grams of carbohydrates per day;
6. It is possible to appear such side effects as prison, convulsions, quick heartbeat.Extremely rare: hair loss, dyspepsia, breastfeeding problems;
7. Keto Diet is based on ketos, which occurs when the number of carbohydrates and proteins consumes.