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

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

The latter enter the brain and serve 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-diets are fish, red meat, poultry, cheeses and cottage cheese, the diet belongs to medium costly.

The essence of the 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.Ketogenic diet simply rebuilds the work of metabolic processes.

During such a diet, carbohydrates are cut off as much as possible, so the body has to change the 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 fueling 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 dietary 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.Its splitting will take more time, so do not rush to lower your hands on half the way;
2. The most important rule is to drink more water.Ignoring this item with a dietary diet can lead to dehydration, which will have extremely negative consequences.During drying, wear a small bottle always with you;
3. A positive moment of a ketone diet is allowed alcohol.In moderate quantities, you can eat drinks with minimal sugar: brandy, whiskey, rum, etc.;
4. Fat cannot be excluded.Since carbohydrate intake is limited, an alternative source of energy should be present.There are no restrictions on fats in the ketone 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 several varieties of diet:

1. 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 replenish glycogen and increase the efficiency of the training process;
3. Cyclic - the introduction of carbohydrates into the diet as necessary.As a rule, this is done intuitively as the body is exhausted. A cyclic ketot diet is built according to the “5 days of power according to the rules of the keto-diet-2 days of high-carb diet, or carbohydrate loading”.

The benefits of keto-diet

There are a lot of positive aspects of the diet:

1. Helps people with epilepsy.Leads to ketosis - the increased content of ketone bodies in the body, which reduce relapse in people with epilepsy;
2. Reduces the risk of oncological diseases.The studies have shown that with a ketone diet there is an oxidative process in cancer cells, which leads to their rapid death.Moreover, maintaining sugar levels in normal indicators reduces the likelihood of developing diabetes and stroke, which are associated with some varieties of cancer;
3. Helps get rid of acne.If the cause of rashes on the skin becomes an increase in blood sugar, then the ketone diet will help cleanse the skin;
4. Protects the brain.Thanks to the study of scientists, it was possible to find out 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 calories and not limiting yourself in time;

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 movie "Do not Harvest."

Differences from any other protein diet for weight loss.

The principle of any protein diet is low -carb "protein" nutrition.The principle of keto-diet is highly fat.The idea of a protein diet is to make the body receive maximum calories from protein.The idea of a keto-diet is to make the same, but out of fat.For example, out of 15% of cottage cheese you will receive more “fat” calories;Of the 1% - “protein”.

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

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

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

• Breakfast can include up to 15 g. Carbohydrates.You can take them from non -starchy products, for example, cheeses or vegetables.Breakfast option consists of fried eggs or omelets of 3-4 eggs, you can with fried tomatoes, a protein cocktail and a toast with cheese.Such breakfast will cost 550-600 kcal.;
• For lunch, in no case should you choose cereals, sugar, starchy vegetables, milk, yogurt, fruits.Carbohydrates need to be limited as much as possible, the permissible value - 15 g for dinner, meat, salads are ideal, soup with meatballs, but without potatoes or noodles.Option of lunch: brown rice with chicken breast and cheese.Lunch will take 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 taken from nuts or vegetable oils for refueling salad.Example of dinner: baked salmon or trout in foil and salad.Calorie intake of food is about 300;
• Do not forget about snacks in the form of a afternoon snack or a second dinner.During them, it is impossible to exceed the norm of carbohydrates in 5 g. Varieties of snacks: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

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

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

Is it necessary to count calories on keto-diet

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

In the first 7 days of keto-diets, it is important to use proteins and fats in a ratio of 50/50, since your body has not yet switched to the splitting of your own fats and will actively produce glucose from protein, that is, from muscles.To preserve the 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 proteins and fats 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% falls on carbohydrates.Understanding these figures, you can balance with nutrients, cleaning carbohydrates to zero and increasing the percentage of fats.

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

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

Keto diet: duration, stages, adaptation

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

Keton nutrition rebuilts the body from the usual glycolysis to lipolysis, and this takes time.Therefore, to obtain results, the ketogenic program should be observed for 2-3 weeks.

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

The phases of the body of the body look like this:

1. First.It lasts 12 hours after the last intake of carbohydrate food.At this stage, the body will fully conside the existing glucose reserves;
2. The second.It lasts 24-48 hours.At this time, the body spends 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 begins on 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 stages, there is one more-the correct exit from the keto-diet.You can not instantly switch to a full -fledged diet rich in carbohydrates.The body needs adaptation again, but this time it will have to rebuild for glycolysis.For this, carbohydrates should be administered gradually, increasing their amount of maximum of 30 g per day.

Keto-diet nutrition plan

Although you already know that a keto-diet is a power plan with a low carbohydrate content, but you need to learn a lot of things how to adhere to this power system and achieve results without disruption.Regardless of what kind of Keto-Dita option a woman has chosen, she should be able to make a menu on her own.

In order not to get confused in the basics, you need to adhere to the following recommendations:

First you need to calculate the daily calorie content.It depends on what exactly the goal faces a woman - burn fat or gain 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.

Per day, she should receive 2 g. Protein per kilogram of dry muscle mass.We calculate for her the amount of proteins that she will have to receive throughout 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 calorie content of one gram of proteins and one gram of carbohydrates is 4 kcal.Based on this, we calculate the calorie content of the protein-carbohydrate component: (150 + 30)*4 = 720. So, proteins and carbohydrates will be able to provide the body with 720 kcal.

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

To understand how much fats, proteins and carbohydrates need to be obtained in one meal, we divide the resulting amount by five.Thus, it turns out that at one 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 permitted, taking into account the content of fats, proteins and carbohydrates in them. Keto diet is gaining more and more popularity in women, low-carb, effective power supply system for weight loss.

If a woman does not know the daily amount of kilocalories that she needs, then she can use the formula of Mifflin-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. Refuse snacks, because they cause a surge of insulin;
2. Add sports.No need to load yourself hard, it is enough to devote 20-30 minutes a day with light physical exertion.This will help to lose weight more efficiently;
3. Stop worried about the use of fats, as they are the main source of keto-dietary energy;
4. Reduce the number of proteins accepted-bring the amount to the level of about 1.4-1.7 g per 1 kg.your weight;
5. Limit the use of carbohydrates-reduce their consumption to 35-50 g (about 20 g of pure carbohydrates);
6. To increase the level of ketones, you can experience starvation.Make sure that it is possible for your body;
7. Drink a lot of water-the volume of the drunk fluid can reach 3-4 liters per day.

Signs of ketosis:

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

What must be done on a keto-diet:

• Drink a lot of pure non -carbonated water at the rate of 30 ml.1 kg.weight.If you do not know how to drink water (and this is really a habit and acquired skill), install the application 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, it is also ketogenic or ketone-this is low-carb diet with the advantage of fat and moderate protein content in the diet.

Nutritionists are highlighting a huge list of products from which you can make your diet on a captivated keto-diet.You can print this list and attach it over the dining table.

The permitted food products include:

• Fruits - allows 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 rich in vitamins and minerals.Chicken and quail eggs will fit perfectly into the diet;
• Fish is another source of proteins and polyunsaturated fatty acids.Eating red fish, cod, herring, flounders, 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 product rich in fiber.However, their number should be limited, since some vegetables in excess contain carbohydrates.We prefer: green salad, spinach, radishes, cucumbers, zucchini and cabbage;
• Seafood - rich in not only protein, but also nutrients.Are well absorbed by the body of mussels, squid, crab, shrimp, oysters;
• Low -fat sour -milk products are rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, low -fat milk and kefir).

The main advantage of the diet is the natural correction of metabolism, due to which there is a discharge of extra pounds, but so that your body is not in a state of stress.

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

Plant components facilitate the process of losing 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.

For keto-diets, ideal drinks will be:

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

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

Prohibited food

List of strictly prohibited products during keto-diets:

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

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

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

Blonders with a ketogenic diet.

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

One of the most harmful sweeteners are:

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

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

Rules for compliance with keto-diet

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

Keto diet is recommended for diabetes, epilepsy, Parkinson's disease, etc. In order to obtain the stated result, you need to strictly adhere to the rules.

1. Have dinner no later than 4 hours before bedtime;
2. Do not get 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, who overhaul the figure in order and drop an impressive amount of kilograms;
3. Drink at least one and a half to two liters of water per day;
4. Watch sports.This will accelerate the process of losing weight;
5. In the diet, it is allowed to include 30-50 g of carbohydrates daily;
6. Coons, extinguishing, grill, baking, double boiler are allowed.Frying is prohibited;
7. Fight hunger competently.Drown it with nuts or fruits;
8. The menu for women will differ in less daily calorie content and a large number of berries, nuts, fruits, vegetables.The man’s diet should be more high -calorie, and instead of plant foods, they should lean on fish and meat;
9. Observe a fractional diet, 5-6 times a day, minimal portions.Keto diet contributes to comfortable weight loss and preservation of the result after leaving it;
10. Follow the calorie content of food.You must spend much more than you consume.

Keto diet is a power system originally intended for children suffering from epilepsy.In 1921, the Endocrinologist R. Woodyite first discovered that with a low-carb high-fat diet, the liver forms ketone bodies.

In the same year, the therapist R. Uaylder called a similar power regime by a keto-diet and began to use it to therapy of epilepsy in those situations when taking medications did not bring any results.

Cautions and contraindications

Keton diet can provoke a consequence that is dangerous for the body-keto-acidosis.This is the poisoning of the body with ketones and the products of their collapse, which is fraught with a fallen into a coma.Keto-acidosis is accompanied by the appearance of the smell of acetone from the body of the losing weight, his urine, sweat.In this case, you should drink a large amount of pure water to remove the products of decay of fat from the body.

Follow her is contraindicated:

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

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

1. Improving cholesterol levels.This problem may appear if saturated fats are eating.The consequences of high cholesterol are diseases of the heart and blood vessels.If you make sure that exclusively “beneficial” fats fall into food, for example, from 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 in addition, then there will be no problems with digestion;
3. The appearance of fatigue.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, fatigue will either pass or will be replaced by a surge of strength and improving well -being.Over time, the body gets used to the fact that ketones become a source of energy;
4. Ketoacidosis or violation of carbohydrate metabolism is manifested by the smell of acetone from the body, from the mouth, from urine.To get rid of it, 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 a deficiency of minerals and vitamins in the body.During the diet you should take multivitamins.

Such symptoms make a diet unacceptable for people engaged in mental work.It will be difficult for them to concentrate even on familiar affairs.

This is provoked by a sharp drop in blood sugar with a preserved amount of insulin.The need to replenish 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 as they adapt to an increased level of ketones and a decreased - glucose.

Recipes for keto-diet

You can come up with many dishes that will be tasty and help in 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, Provencal herbs) - 1 tsp;
• Salt is to taste.

Preparation:

1. Grate the mackerel carcass;
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 to 200 ° C, bake mackerel in it for 40 minutes.Bon appetit!

Broccoli asparagus cabbage

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

Method of preparation:

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

Omelet 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.

Method of preparation:

1. Send mushrooms to 50 ml.hot water.After steaming, chop them with thin strips.Sigrate the oil in a pan in parallel;
2. Beat the eggs and send to fry.Next, throw mushrooms and finely chopped bacon.Sprinkle products with cheese;
3. Tash the dish on the lazy fire under the lid for about 10 minutes.If desired, it is allowed to add a little salt.Bon appetit!

Conclusion

1. In addition to weight loss due to burning fat deposits, a keto-diet helps to improve brain functioning, bringing 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. Keton bodies are made by 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 switch energy production from fat deposits, it is necessary to consume no more than 50 grams of carbohydrates per day;
6. It is possible to appear by such side effects as constipation, convulsions, rapid heartbeat.Extremely rare: hair loss, dyspepsia, problems with lactation;
7. Keto diet is based on ketosis, which occurs when the number of carbohydrates consumed and proteins consumed.