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

A keto diet is a low carbohydrate diet, which is characterized by a high content of fat diet and a moderate amount of protein.Due to the low carbohydrate content of 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 are fish, red meat, poultry, cheese and cottage cheese, the diet belongs to medium expensive.

The essence of keto-diet

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

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

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

The diet diet requires the following rules:

1. Get ready for the fact that at the beginning of the diet the weight will go quickly due to water, not fat.It will take longer to split it, so do not rush to lower your hands halfway;
2. The most important rule is to drink more water.Ignoring this element with a diet diet can lead to dehydration, which will have extremely negative consequences.During drying, always carry a small bottle with you;
3. A positive moment of ketone diet is allowed alcohol.In moderate quantities you can eat drinks with minimal sugar: brandy, whiskey, rum, etc.;
4. Fat cannot be excluded.Because carbohydrate intake is limited, there must be an alternative source of energy.There are no fat restrictions on the ketone diet, you can eat steaks, fried chicken or fish, but try to consume those in butter, avocado, olives, seeds.

Varieties of ketogenic diet

There are several varieties of diet:

1. The standard is the most common version of the Keto Diet.The main meaning lies in almost complete rejection of carbohydrates;
2. Purpose - the use of a small amount of carbohydrates after a workout to replenish glycogen and increase the efficiency of the training process;
3. Cyclic - the introduction of carbohydrates into the diet, if necessary.As a rule, this is done intuitively as the body is exhausted. A cyclic diet for keto is built according to "5 days of power according to the rules of Keto-Diet 2 days on a diet high in carbohydrates or carbohydrate load".

The benefits of keto-diet

There are many positive aspects of the diet:

1. Helps people with epilepsy.Leads to ketosis - the increased content of ketone bodies in the body, which reduces recurrence in people with epilepsy;
2. Reduces the risk of cancer.Studies show that a ketone diet has an oxidative process in cancer cells, leading to their rapid death.In addition, maintaining sugar levels in normal indicators reduces the likelihood of developing diabetes and stroke, which are related to some varieties of cancer;
3. Helps to get rid of acne.If the cause of skin rashes becomes an increase in blood sugar, then the ketone diet will help to cleanse the skin;
4. Protects the brain.Thanks to the study of scientists, it is possible to understand that the ket-diet reduces the risk of developing Alzheimer's disease, Parkinson's disease and other neurological and mental illness;
5. You can eat your favorite products without counting calories and not limiting yourself on time;

Keto Diet is often called Diet Maryl Streep.The reason is not that the famous actress became the founder of this method of weight loss.She played one of the main roles in the movie "Not Harvest."

Differences from any other protein weight loss diet.

The principle of any protein diet is a low carbohydrate nutrition.The principle of keto-diet is very thick.The idea for a protein diet is to make the body get maximum calories of protein.The idea of Keto-Diet is to do the same, but of fat.For example, from 15% of cottage cheese you will get more "fat" calories;From 1% - "protein".

Ducan's diet is low -fat dairy products, cheese restrictions, low fat meat (preferably boiled, stewed).Keto diet are fatty dairy products, nuts, vegetable fats (avocado, nuts, fat sauces).

Protein diets start a radically different way of working the body in which it tries to make glucose of protein with all its might.The process goes with the formation of toxins and therefore with a high load of the kidneys.

Selection of Diet Menu - Next Stage After Review

• Breakfast can include up to 15 g.Carbohydrates.You can pick them up from non -nystachi products, such as cheeses or vegetables.The breakfast option consists of fried eggs or omelets of 3-4 eggs, you can with fried tomatoes, protein cocktail and toast with cheese.Such a breakfast will cost 550-600 kcal;
• For lunch, in no case should you choose cereals, sugar, starchy vegetables, milk, yogurt, fruits.Carbohydrates should be limited as much as possible, the permissible value - 15 g for dinner, meat, salads are ideal, meatball soup, but without potatoes or noodles.Lunch option: brown rice with chicken breast and cheese.Lunch will take 350-400 kcal;
• For dinner you can choose combinations of meat and green vegetables.Vegetable fats in this diet will be useful.They can be taken from nuts or vegetable oils to load salad.Example dinner: roasted salmon or trout in foil and salad.The intake of calorie food is about 300;
• Do not forget about snacks in the form of an afternoon breakfast or a second dinner.During them, it is impossible to exceed the rate of carbohydrates in 5 g.Breakfast varieties: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

Such a menu is not the only one for a ketone diet.But at his example one can notice the ratio of proteins, carbohydrates and fats.Knowing the list of products, you can make a varied and healthy diet every day.

It is very difficult to determine the content of calories in the dish by eye.To do this, you need to know the calorie content of each ingredient individually and take into account its weight.If everything is fine with mathematics, then there will be no problems.

Is it necessary to count the calories of keto-diet

Calories should be taken into account as well as taking into account the amount of nutrients (proteins, fats and carbohydrates) - BJU.

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

Follow the ratio of protein and fat in the diet.

Starting from the second week of the diet, the amount of fat increases to 65-75%.At the same time, proteins are 20-30%, about 5% drops on carbohydrates.By understanding these figures, you can balance nutrients, clean carbohydrates 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 as 1 g.The protein contains 4 kcal, 1 g of fat - 9 kcal.

The ket-diet is important to increase the amount of fat in the diet so that the body uses fat as a major source of energy supply.

Keto Diet: Duration, Stages, Adaptation

Sometimes you can hear that a ket-diet is a simple low-carbohydrate supply system.In fact, this is not the case at all.According to the principles of influencing the body, this system is very reminiscent of the popular diet of Atkins.

Keton Nutrition restores the body from the usual glycolysis to lipolysis and it takes time.Therefore, in order to obtain results, the ketogenic program must be monitored for 2-3 weeks.

In addition, you should not expect significant fat losses during the first week, as the body has not yet been recovered into a new mode and continues to process other carbohydrate reserves.

The body phases of the body look like this:

1. First.It lasts 12 hours after the last carbohydrate intake.At this stage, the body will look at the existing glucose reserves;
2. The second.It lasts 24-48 hours.At this time, the body passes the reserves of glycogen contained in the liver and muscles;
3. The third.The beginning 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 at 7 days.The body adapts to the lack of carbohydrates and is restored to a ketogenic state, abandoning proteins as a source of energy.

In addition to these stages, there is another correct way out of the keto diet.You cannot immediately switch to a full -fledged carbohydrate diet.The body again needs adaptation, but this time it will have to be restored for glycolysis.For this, carbohydrates should be administered gradually, increasing their amount of 30 g per day.

Ket-diet

Although you already know that a ket-diet is a plan for low carbohydrate power, but you need to learn a lot of things to stick to this power and achieve results without interruption.No matter what kind of Keto-Dita she has chosen a woman, she must be able to make a menu herself.

In order not to go wrong, you must stick to the following recommendations:

First you need to calculate the daily calorie content.It depends on what the purpose is facing the woman - burn fat or win muscle mass.To calculate the calculation, you can use an example given for a woman weighing 75 kg.Its daily calorie content is equated to 2000 kcal.

She should get 2 g a day.Protein per kilogram of dry muscle mass.We calculate the amount of protein it will have to receive throughout the day: 75*2 = 150 g.

At 0.40 g/kg, the specified amount of carbohydrates is 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 protein component: (150 + 30)*4 = 720. So proteins and carbohydrates will be able to provide 720 kcal with the body.

To determine the amount of fat, we conduct the following calculations: since 2000 (daily calorie content) we have taken 720 (what carbohydrates and proteins give), it turns out to be 1280 kcal.One gram of fat contains 9 kcal, which means that 1280 is divided into 9 and we get 142 fats.This is the daily rate of fat that should enter the body.

To understand how much fat, protein and carbohydrates should be obtained in one meal, we divide the resulting amount into five.In this way, it turns out that with one approach to the table the woman should receive 28 g.Fat, 5 g.Carbohydrates and 30 g.Protein.

The final step is to make an individual menu and the choice of products from the list of authorized, taking into account the content of fats, proteins and carbohydrates in them. Keto Diet is gaining popularity in women, low carbohydrates, an effective weight loss system.

If a woman does not know the daily amount of kilocalories she needs, then she can use the Miflin-Cera 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 days of calorie content for a woman.

Rules for achieving ketosis

Follow the following recommendations for the introduction of ketosis:

1. Refuse snacks because they cause insulin rush;
2. Add sports.No need to load strongly, it is enough to take 20-30 minutes a day with a slight exercise.This will help you lose weight more efficiently;
3. Stop worrying about the use of fat as they are the main source of keto-dietary energy;
4. Reduce the number of proteins taken by washing the amount to about 1.4-1.7 g per 1 kg.your weight;
5. Limit the use of carbohydrates, reduces their consumption to 35-50 g (about 20 g of clean carbohydrates);
6. To increase the level of ketones, you can experience hunger.Make sure it is possible for your body;
7. Drink a lot of water-the bulk of drunken liquid can reach 3-4 liters a day.

Signs of ketosis:

• Decreased appetite;
• Increasing energy, leap of strength and energy, improving mood;
• The possible odor of acetone from the body and urine, from the mouth;
• The presence of ketones in the urine (checked by special test strips).

What should be done to the ket-diet:

• Drink very clean unarmed water at a speed of 30 ml.1 kg.weight.If you do not know how to drink water (and this is really a habit and a skill), install the application on your phone, which will definitely remind you of it;
• Eat green fiber -rich vegetables (see the list of authorized products below).

A list of recommended food

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

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

Allowed foods include:

• Fruits - allows the use of unsweetened apples, grapefruit, oranges;
• Nuts - suitable as breakfast between the main dishes (almonds, nuts, hazelnuts and pistachios);
• Eggs are a product rich in vitamins and minerals.Chicken and quail eggs will fit perfectly into the diet;
• Fish is another source of protein and polyunsaturated fatty acids.Eating red fish, fever, herring, stones, mowing, halibus and tuna balances the diet;
• Meat is the main source of protein and vitamins.Preferred poultry, beef, rabbit and pork;
• Vegetables are a healthy and low -calorie -rich product.However, their numbers should be limited as some vegetables in excess contain carbohydrates.We prefer: lettuce, spinach, radishes, cucumbers, zucchini and cabbage;
• Seafood - rich not only in protein but also nutrients.Are well consumed by the body of mussels, squid, crabs, shrimp, oysters;
• Low fat products are rich in calcium, vitamins and minerals (cottage cheese cheese, cheese, yogurt, low fat and yogurt).

The main advantage of the diet is the natural correction of metabolism, which is why there is an ejection of extra 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 acquired the right muscle mass and want to dry.

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

What you can drink.

For keto diet, ideal drinks will be:

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

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

Prohibited food

List of strictly prohibited products during Keto Dietary:

• Sugar;
• Bread products (bread, bread);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mango, hurma);
• Vegetables with a high content of carbohydrates (potatoes, battles, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
• Confectionery (cakes, chocolate, rose, waffles).

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

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

Blondes with a ketogenic diet.

Direct sugar substitutes do not affect blood sugar, but can negatively affect weight and maintain longing for sugary foods.

One of the most harmful sweeteners is:

• Maple syrup;
• Copper;
• Concentrated fruit juice;
• Fructose;
• Syrup from Agawa.

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

Rules for compliance with ket-diet

The ketogenic diet is no different rules, it can hardly be attributed to strict methods.Nevertheless, in order to achieve maximum result without harm, it is necessary to listen to the recommendations of specialists.

Keto Diet is recommended for diabetes, epilepsy, Parkinson's disease and more.In order to obtain the requested result, you must strictly adhere to the rules.

1. Dinner no later than 4 hours before bedtime;
2. Don't get carried away as much as you like the results.The recommended duration is a week.Only the most designed can be decided in a month, which major overhaul of the figure in order and misses an impressive amount of pounds;
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 a day;
6. Cunnies, extinguishing, grill, baking, double boiler are allowed.Frying is prohibited;
7. Fighting hunger competently.Drown it with nuts or fruits;
8. The menu for women will differ in less daily content of calories and a large number of berries, nuts, fruits, vegetables.The diet of a man should be higher -calorie and instead of plant foods, they should be leaning on fish and meat;
9. Observe a fraction diet 5-6 times a day, minimal portions.Keto Diet contributes to comfortable weight loss and maintaining the result after leaving it;
10. Follow the calorie content of food.You need to spend a lot more than you consume.

Keto Diet is an electricity system originally intended for children suffering from epilepsy.In 1921, endocrinologist R. Udiit found for the first time that with a high -carbohydrate diet with a high carbohydrate hepatic liver, the liver formed ketone bodies.

In the same year, the therapist R. Uaylder called a similar mode of ket-diet power and began to use it to therapy for epilepsy in these situations when medication did not lead to results.

Warnings and contraindications

Keton Diet can cause a consequence that is dangerous to the body-keto-acidosis.This is the poisoning of the body with ketones and the products of their collapse, which is filled with a fallen coma.Keto-acidosis is accompanied by the appearance of the smell of acetone from the body of weight loss, urine, sweat.In this case, you should drink a large amount of clean water to remove the fat decay products from the body.

Follow it is contraindicated:

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

The diet is complicated for men, although it allows them to emphasize all muscle reliefs.Physical work is based on muscle glucose consumption, which is excluded with keto diet.One can experience a strong weakness.In the first days of adherence to the diet, you must be prepared for the following symptoms:

1. Improve cholesterol levels.This problem can occur if saturated fat is fed.The effects of high cholesterol are diseases of the heart and blood vessels.If you make sure that extremely "healthy" fats fall into food, such as nuts, vegetable oils, fish, then such a side effect will not threaten;
2. If the diet has enough fiber, which are contained in green vegetables, and in addition, then there will be no digestive problems;
3. The onset of fatigue.It is not used to a small amount of carbohydrates, the body may first release a reaction in the form of fatigue.But in addition, depending on the individual characteristics of each, fatigue will pass or be replaced by a jump in strength and improving good behavior.Over time, the body gets used to the fact that ketones become a source of energy;
4. Ketoacidosis or impaired carbohydrate metabolism is manifested by the smell of acetone from the body, from the mouth, by the urine.To get rid of this, you need to drink more water.Keto-divan diabetics due to the possibility of ketoacidosis is strictly contraindicated;
5. Avitaminosis.Carbohydrate refusal can lead to a deficiency of minerals and vitamins in the body.You should take multivitamins during the diet.

Such symptoms make the diet unacceptable to people involved in mental work.It will be difficult for them to concentrate even on known cases.

This is provoked by a sharp drop in blood sugar with a preserved amount of insulin.The need to fill in glucose stocks is not satisfied, the body is forced to use glycogen stocks.In this case, the brain and muscles experience a clear lack of a major source of energy.The restriction and apathy will pass when they adapt to an increased level of ketones and decreased - glucose.

Keto-Diet Recipes

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

Mackerel with vegetables

• Tomatoes - 2;
• Mackerel - 600 g;
• Carrots - 2;
• Lemon - 1 computer;
• Onions - 2;
• Spices (ginger, turmeric, Provenal herbs) - 1 tsp.
• Salt tastes.

Preparation:

1. Grind the mackerel corpse;
2. Cut all the vegetables finely and place it inside the fish corpse;
3. Leave the fish in this form for 1 hour;
4. Preheat the oven to 200 ° C, bake mackerel in it for 40 minutes.Bon appetite!

Broccoli asparagus cabbage

• Onions - 100 g.;
• Cabbage inflorescences - 400 g;
• Thick cream - 100 ml.;
• Egg - 4;
• Oil - 40 g.;
• Salt tastes.

Preparation method:

1. Boil cabbage inflorescences in salt water for 15 minutes, tension;
2. Fry the onion, cut with rings in butter until golden;
3. Add boiled broccoli inflorescences to the nose and fry them for 5 minutes;
4. Then add the eggs and stir.Bon appetite!

Cheese and bacon omelette

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

Preparation method:

1. Send mushrooms up to 50 ml.hot water.After stewing, cut them with thin strips.Gently butter in a pan in parallel;
2. Beat the eggs and send to fry.Then throw mushrooms and finely chopped bacon.Sprinkle cheese products;
3. Visit the dish on the lazy fire under the hood for about 10 minutes.If you wish, you are allowed to add some salt.Bon appetite!

Conclusion

1. In addition to weight loss due to fat burning, the keto-diet helps to improve the functioning of the brain, bring blood pressure, cholesterol and other positive changes in human health;
2. Keto Diet is a real find for men who cannot do without a solid piece of meat and at the same time want to keep the body in order;
3. Ketone bodies are made from fat liver, they are designed to provide fuel with the internal organs of a person;
4. There are three types of diet - classic, target and cyclical;
5. In order to switch energy production from fat deposits, it is necessary to consume no more than 50 grams of carbohydrates per day;
6. It may occur through such side effects as constipation, convulsions, rapid heart rate.Extremely rare: hair loss, dyspepsia, lactation problems;
7. Keto diet is based on ketosis, which occurs when the number of carbohydrates consumed and consumed proteins.