Ketogenic Keto Diet-a week for women, a full list of products

The ketogenic ketogenic diet 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.

The latter enter the brain and serve as an energy source instead of glucose.Such a process is called ketosis, hence the name of the diet.Despite the fact that the main products of ketotics are fish, red meat, poultry, cheeses and cottage cheese, diet belongs to an average cost.

The essence of keto-diet

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

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

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

The diet requires the following rules:

1. Prepare for the fact that at the start of the diet, the weight will go quickly due to water, not fat.His splitting will take longer, so don't rush to lower your hands over half the way;
2. The most important rule is to drink more water.Ignoring this article with a diet can cause dehydration, which will have extremely negative consequences.During drying, always wear a small bottle with you;
3. A positive moment of an ketone diet is authorized to alcohol.In moderate quantities, you can eat drinks with a minimum of sugar: brandy, whiskey, rum, etc.;
4. Fat cannot be excluded.Since the carbohydrate intake is limited, another energy source should be present.There is no restriction on fats in the ketone diet, you can eat steaks, fried chicken or fish, but try to consume those in oil, avocados, olives, seeds.

Varieties of a ketogenic diet

There are several varieties of diet:

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

The advantages of Keto-Diet

There are a lot of positive diet aspects:

1. Help people with epilepsy.Leads to ketosis - the increase in the content of ketone bodies in the body, which reduces relapse in people with epilepsy;
2. Reduces the risk of oncological diseases.Studies have shown that with an ketone 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 cerebral vascular accidents, which are associated with certain varieties of cancer;
3. Helps 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 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 without counting the calories and not limiting 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 weight loss method.She played one of the main roles in the film "Do not Harvest".

Differences from any other protein diet for weight loss.

The principle of any protein diet is a low carb "protein" nutrition.The principle of Keto-Diet is very fatty.The idea of a protein diet is to make the body receive maximum protein calories.The idea of an keto-diet is to do the same thing, but fat.For example, out of 15% of cottage cheese, you will receive more "fatty" calories;1% - "protein".

Ducan's diet is dairy products with low fat, cheese restrictions, low meat (preferably boiled, steamed).The keto diet is fatty dairy products, nuts, vegetable fats (avocados, nuts, fatty oil sauces).

Protein diets launch a fundamentally different mode of operation from the body, in which it tries to make glucose from proteins of all its forces.The process goes with the formation of toxins and therefore with a large load on the kidneys.

Selecting a menu for a diet - The next step after examining

• Breakfast can include up to 15 g.Carbohydrates.You can remove them from non -State products, for example, cheeses or vegetables.The breakfast option consists of fried eggs or omelettes from 3 to 4 eggs, you can with fried tomatoes, a protein cocktail and a cheese toast.Such breakfast will cost 550 to 600 kcal.;
• For lunch, in no case should you choose cereals, sugar, starchy vegetables, milk, yogurt, fruit.Carbohydrates should be limited as much as possible, the value authorized - 15 g for dinner, meat, salads are ideal, soup with meatballs, but without potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will take 350 to 400 kcal.;
• For dinner, you can choose combinations of meat and green vegetables.Vegetable fats in this meal will be useful.They can be taken from nuts or vegetable oils to fill up with salad.Example of dinner: baked salmon or trout in aluminum foil and salad.The caloric supply of 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 standard of carbohydrates in 5 g.Varieties of snacks: hard eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

Such a menu is not the only correct for an ketone diet.But on his example, we can notice the ratio of proteins, carbohydrates and fats.Knowing the product list, you can do a diversified and healthy food every day.

It is very difficult to determine the calorie content of the dish to the eye.To do this, you must 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 problem.

Is it necessary to count the calories on the keto-treatment

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

During the first 7 days of keto-diets, it is important to use proteins and fats in a 50/50 ratio, because your body has not yet switched on to the fraction of your own fats and will actively produce glucose from proteins, that is to say muscles.To preserve muscle mass as much as possible, it is recommended to consume 3 to 4 g of protein per 1 kg.your weight.

Follow the protein and fat ratio in the diet.

From the second week of the diet, the amount of fat increases to 65 to 75%.At the same time, proteins are 20 to 30%, around 5% fall on carbohydrates.Including these figures, you can balance with nutrients, clean the carbohydrates to zero and increase the percentage of fats.

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

On an keto-rusing, an increased amount of nutrition fat is important for the body to use fats as the main source of energy supply.

Keto diet: duration, steps, adaptation

Sometimes you can hear that a keto-diet is a powerful low-carbohydrate diet.In fact, this is not at all the case.According to the principles of the influence of the body, this system recalls the Atkins popular regime very.

Keton Nutrition reconstructs the body from usual glycolysis to lipolysis, and it takes time.Therefore, to obtain results, the ketogenic program must be observed for 2 to 3 weeks.

In addition, you should not expect significant losses of fat deposits during the first week, because at that time, the body has not yet been rebuilt to a new diet and continues to treat the remaining carbohydrate reserves.

The body's body phases resemble this:

1. First of all.It lasts 12 hours after the last consumption of carbohydrates.At this stage, the body fully considers existing glucose reserves;
2. The second.It lasts 24 to 48 hours.At this time, the body passes the glycogen reserves contained in the liver and muscles;
3. The third.The start of the restructuring of 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 over 7 days.The body adapts to a lack of carbohydrates and is rebuilt to a ketogenic state, abandoning proteins as a source of energy.

In addition to these steps, there is one more release of the good duration of the Keto-Diet.You cannot instantly switch to a complete diet rich in carbohydrates.The body again needs adaptation, but this time it will have to rebuild for glycolysis.For this, carbohydrates should be gradually administered, increasing their quantity of 30 g per day.

Keto-Diet nutrition

Although you already know that a keto-diet is a food plan with low-carbohydrate content, but you need to learn a lot to adhere to this food system and obtain results without disturbance.Whatever the type of Keto-Dita option that a woman has chosen, she should be able to make a menu alone.

In order not to be confused in the bases, you must adhere to the following recommendations:

You must first calculate the contents of daily calories.It depends on what the objective is confronted with a woman - burn fat or gain muscle mass.To calculate the calculation, you can use a given example for a woman weighing 75 kg.Its daily calorie content is assimilated to 2000 kcal.

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

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

The calorie content of a gram of protein and a gram of carbohydrates is 4 kcal.On the basis of this, we calculate the calorie content of the protein-carbox protein component: (150 + 30) * 4 = 720. Thus, proteins and carbohydrates can provide the body 720 kcal.

To determine the amount of fat, we carry out the following calculations: from 2000 (daily calorie content), we remove 720 (which the carbohydrates and proteins give), it turns out only 1280 kcal.A gram of fat contains 9 kcal, which means that 1280 is divided into 9 and we obtain 142 fats.It is the daily standard of fat, which should enter the body.

To understand how many fats, proteins and carbohydrates should be obtained in a single meal, we divide the quantity resulting from five.Thus, it turns out that 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 an individual menu and the selection of products from the list of authorizations, taking into account the content of fats, proteins and carbohydrates. The Keto diet is gaining more and more popularity in women, an efficient low -carbohydrate power system for weight loss.

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

(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 for a woman.

Rules to reach ketosis

Follow the following recommendations to enter ketosis:

1. Refuse snacks because they cause an insulin wave;
2. Add sports.No need to load hard, just devote 20 to 30 minutes a day with light physical effort.This will help lose weight more effectively;
3. Stop worried about the use of fats because they are the main source of keta-dietary energy;
4. Reduce the number of proteins accepted by the level of approximately 1.4-1.7 g per 1 kg.your weight;
5. Limit the use of carbohydrates-reducing their consumption to 35 to 50 g (approximately 20 g of pure carbohydrates);
6. To increase the level of ketones, you can be famine.Make sure it is possible for your body;
7. Drink a lot of water - The volume of drunk liquid can reach 3 to 4 liters per day.

Signs of ketosis:

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

What must be done on an keto-dietic:

• Drink a lot of non -non -carbon pure 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 skills acquired), install the application on your phone, which will certainly remind you;
• Eat green vegetables rich in fiber (see below the list of authorized products).

List of recommended food products

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

Nutritionists highlight a huge list of products from which you can diet on a captivated Ceto-Royal.You can print this list and reach it on the dining table.

Authorized food products include:

• Fruits - Allows the use of unwavered apples, grapefruit, oranges;
• Nuts - adapted as a snack between the main meals (almonds, nuts, hazelnuts and pistachios);
• Eggs are a product rich in vitamins and minerals.Chicken and quail eggs will adapt perfectly to food;
• Fish is another source of protein and polyunsaturated fatty acids.Eat golden fish, cod, herring, heritage, mowing, halibus and tuna balances the diet;
• Meat is the main source of protein and vitamins.Poulaille, beef, favorite rabbit and pork;
• Vegetables are a healthy and low calorie product rich in fiber.However, their number must be limited, because some excess vegetables contain carbohydrates.We prefer: green salad, spinach, radish, cucumbers, zucchini and cabbage;
• Sea fruit - rich not only in protein, but also for nutrients.Are well absorbed by the body of molds, calmar, crab, shrimp, oysters;
• Small products with low canvas content are rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, low milk in terms of fog and kefir).

The main advantage of food is the natural correction of metabolism, due to which there is an extra pounds discharge, but 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 those who have won the right muscle mass and who want to dry.

The factory components facilitate the weight loss process.Glycogen and fats do not accumulate.With regular training, you can have an incredible effect.Tea has no contraindications for use.

What can you drink.

For ketations, ideal drinks will be:

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

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

Prohibited food

List of products strictly prohibited during ketations:

• Sugar;
• Bakery products (bread, bread);
• Soft drinks;
• Sweet fruits (bananas, grapes, mangoes, khaki);
• Vegetables with high carbohydrate content (potatoes, battles, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, gruel, millet, pearl barley);
• Confectionery (cakes, chocolate, marshmallows, waffles).

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

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

Blonds with a ketogenic diet.

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

One of the most harmful sweeteners is:

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

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

Rules of conformity with Keto-Diet

The ketogenic diet does not differ too strict rules, it can hardly be attributed to strict methods.However, in order to achieve the maximum result without harming health, 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 obtain the declared result, you must strictly adhere to the rules.

1. Take dinner no later than 4 hours before bedtime;
2. Don't get carried away, no matter how you like the results.The recommended duration is one week.Only the most desperate can be decided for a month, which revise the figure in order and abandon an impressive quantity of kilograms;
3. Drink at least one and a half in two liters of water per day;
4. Look at the sports.This will speed up the weight loss process;
5. In the diet, it is authorized to include 30 to 50 g of carbohydrates daily;
6. Coons, extinction, grill, cooking, double boiler are allowed.The frying is prohibited;
7. Fight hunger with competence.Walnut with nuts or fruit;
8. The menu for women will be broadcast in less daily calorie content and a large number of berries, nuts, fruits, vegetables.The diet of humans must be richer in calories, and instead of plant foods, they should rely on fish and meat;
9. Observe a split diet, 5 to 6 times a day, minimum parts.The keto diet contributes to a comfortable weight loss and the preservation of the result after leaving it;
10. Follow the calorie content of food.You must spend much more than you consume it.

The Keto diet is an electrical system originally intended for children suffering from epilepsy.In 1921, the endocrinologist R. Woodyite discovered for the first time that with a diet rich in carbohydrates rich in fat, the liver forms ketone bodies.

The same year, the R. Uaylder therapist called a similar electricity diet by keto-rusing and began to use it in epilepsy therapy in these situations when taking medication brought no results.

Conclusion and contraindications

The keton diet can cause a dangerous consequence for the keto-acidosis of the body.It is the body's poisoning with ketones and products of their collapse, which is charged with a coma.Keto-acidosis is accompanied by the appearance of the smell of acetone of the body of losing weight, its urine, sweating.In this case, you should drink a large amount of pure water to eliminate body fat products from the body.

Follow it is contraindicated:

• Patients with meal diabetes;
• 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 the muscles, which is excluded with the keto-treatment.A man can feel a strong weakness.In the first days of compliance with the diet, you should be prepared for the following symptoms:

1. Improvement of cholesterol levels.This problem may appear if saturated fats eat.The consequences of high cholesterol are heart disease and blood vessels.If you make sure that exclusively "beneficial" fats fall into food, for example, nuts, vegetable oils, fish, then such a side effect will not threaten;
2. If the diet has enough fiber, which is contained in green vegetables, as well as there will be no problems with digestion;
3. The appearance of fatigue.Not used to a small amount of carbohydrates, the body can first emit a reaction in the form of fatigue.But in addition, depending on the individual characteristics of each, fatigue will pass or will be replaced by an increase in strength and improvement of well-being.Over time, the body gets used to the fact that ketones become a source of energy;
4. Cetoacidosis or the violation of the metabolism of carbohydrates manifests itself by the smell of acetone of the body, the mouth, the urine.To get rid of, you should drink more water.Ketotic diabetics due to the possibility of ketoacidosis are strictly contraindicated;
5. Avitaminosis.The refusal of carbohydrates can cause a deficiency in 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 focus even on familiar business.

This is caused by a sharp drop in blood sugar with an unspoiled quantity of insulin.The need to reconstruct 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.Limitation and apathy will pass when they adapt to an increased level of ketones and a decrease in glucose.

Recipes for Keto-Diet

You can find many dishes that will be tasty and help ketosis.We will give 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 teaspoon;
• Salt is to taste.

Preparation:

1. Grate the carcass of Mackerel;
2. Finely chop all the vegetables and place it inside the fish carcass;
3. Leave the fish in this form for 1 hour;
4. Heat the oven at 200 ° C, bake from the mackerel for 40 minutes.Enjoy your food!

Broccoli Asparagus Cabou

• Onions - 100 g.;
• Cabbage inflorescences - 400 g.;
• Grasse cream - 100 ml.;
• Egg - 4 pcs.;
• Butter - 40 g.;
• Salt is to taste.

Preparation method:

1. Boil the inflorescences of the cabbage in salt water for 15 minutes, tender;
2. Fry the chopped onion with butter rings in the golden color;
3. Add the broccoli inflorescences boiled to the bow and fry them for 5 minutes;
4. Then add the eggs and mix.Enjoy your food!

Omelette with cheese and bacon

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

Preparation method:

1. Send mushrooms at 50 ml.Hot water.After steam, chop them with thin strips.Sign the oil in a saucepan in parallel;
2. Beat the eggs and send to Fry.Then throw away 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.Enjoy your food!

Conclusion

1. In addition to weight loss due to burning fat deposits, keto-rusing helps improve the functioning of the brain, providing 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 who want to keep the body in order at the same time;
3. The bodies of keton are made by the liver from fat, they are created to provide fuel with the internal organs of a person;
4. There are three types of diet - classic, target and cyclic;
5. To change energy production from fat deposits, it is necessary to consume more than 50 grams of carbohydrates per day;
6. It is possible to appear by side effects such as constipation, convulsions, rapid heart rate.Extremely rare: hair loss, dyspepsia, lactation problems;
7. The keto diet is based on ketosis, which occurs when the number of carbohydrates consumed and the proteins consumed.