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

Ketogenic diet these is a low fuel diet, which is characterized by a high content in the diet of fats 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 bodies.

The latter enter the brain and serve as a source of energy instead of glucose.Such a process is called ketosis, namely the name of the diet.Despite the fact that the main products of Keto-diats are fish, red meat, poultry, cheeses and cottage cheese, the diet belongs to the costly medium.

The essence of keto-diet

Diet these is the most effective method of burning fat in women.The energy scheme does not expose the body to stress, trying to accumulate in fat cells.Ketogenic diet simply rebuilds the work of metabolic processes.

During such a diet, carbohydrates are cut as much as possible, so the body should change metabolism so that the energy needed for life is extracted 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 the basis for the second name of the diet - Ketone.Such processes occur if the daily carbohydrate consumption is less than 100 g.

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 separation will take more time, so do not rush to lower your hands in half the road;
2. The most important rule is to drink more water.Ignoring this article 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 diet Ketone 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 energy source must be present.There are no restrictions on fats in Keton's diet, you can eat steaks, fried chicken or fish, but try to consume what is in oil, avocados, olives, seeds.

Varieties of a ketogenic diet

There are several types of diet:

1. The standard is the most common variant of ketocytes.The main meaning lies in an almost complete refusal of carbohydrates;
2. Target - the use of a small amount of carbohydrates after training to recharge glycogen and increase the efficiency of the training process;
3. Cyclic - insertion of carbohydrates into the diet as needed.As a rule, this is done intuitively as the body is exhausted. A cyclical diet Ketot is built according to "5 days of energy according to the Keto-Diet-2 diet of the high fuel diet, or carbohydrate loading".

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 reduce relapse in people with epilepsy;
2. Reduces the risk of oncological diseases.Studies have shown that with a Keton diet there is an oxidizing process in cancer cells, which leads to their rapid death.Moreover, maintaining sugar levels in normal indicators reduces the chance of developing diabetes and stroke, which are associated with several types of cancer;
3. It helps get rid of acne.If the cause of rashes on the skin becomes an increase in blood sugar, then Keton's diet will help cleanse the skin;
4. Protects the brain.Thanks to the study of scientists, it was possible to find 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;

The diet is often called Maryl Streep diet.The reason is not that the famous actress became the founder of this method of losing weight.She played one of the leading roles in the film "Don't Reap".

Differences from any other protein diet for weight loss.

The principle of any protein diet is low -fuel "protein" food.The principle of ketocytes is very thick.The idea of a protein diet is for the body to get maximum calories from the protein.The idea of a keto-diet is to do the same, but out of fat.For example, from 15% of cottage cheese you will get more "fat" calories;Of 1% - "protein".

Ducan's diet is retail dairy products, cheese restrictions, low meat (preferably boiled, evaporated).These diet is greasy milk products, nuts, vegetable fats (avocados, nuts, fatty oil sauces).

Protein diets begin a substantially different way of functioning the body, in which he tries to make glucose from proteins with all his powers.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 stage after review

• Breakfast may include up to 15 g.Carbohydrates.You can get them from non -archaeing products, for example, cheeses or vegetables.The 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 a morning will cost 550-600 kcal;
• For lunch, in no case should you choose cereals, sugar, starch vegetables, milk, yogurt, fruit.Carbohydrates should be limited as possible, permissible value - 15 g for dinner, meat, salads are ideal, meatballs, but no potatoes or noodles.Lunch option: brown rice with chicken breast and cheese.Lunch will receive 350-400 kcal;
• For dinner, you can choose combinations of green meat and vegetables.Plant fats in this meal will be useful.They can be obtained from nuts or vegetable oils for fuel salad.Sample of dinner: baked salmon or trout on paper and salad.Calorie food intake is about 300;
• Don't forget about snacks in the form of an afternoon snack or a second dinner.During them, it is impossible to exceed the carbohydrate rate at 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 for its example, the ratio of proteins, carbohydrates and fats may be observed.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 with the eye.To do this, you need to know the calorie content of each ingredient separately and consider its weight.If everything is okay with math, then there will be no problems.

Is it necessary to count calories in keto-diet

Calories should be taken into account as well as consider the amount of nutrients (protein, fats and carbohydrates) - bj.

In the first 7 days of ketocytes, it is important to use protein and fats in a ratio of 50/50, as your body has not yet switched to the separation of your fats and will actively produce glucose from the protein, that is, from the muscles.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 fats to 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.By understanding these figures, you can balance with nutrients, cleaning carbohydrates to zero and increasing the percentage of fats.

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

In a ketot, an increased amount of fat in food is important in order for the body to use fat as the main source of power supply.

Diet these: duration, stages, adaptation

Sometimes you can hear that a ketocyte is a common low fuel power supply system.In fact, this is not the case at all.According to the principles of body impact, this system is much reminiscent of the popular diet of Atkins.

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

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

The body's body stages look like this:

1. The first one lasts 12 hours after the last intake of carbohydrate food.At this stage, the body will fully reconcile existing glucose reserves;
2. The second.It lasts 24-48 hours.At this time, the body consumes the glycogen reserves contained in the liver and muscle;
3. 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.Begins in 7 days.The body adapts to carbohydrate deficiency and is rebuilt in a ketogenic state, abandoning proteins as a source of energy.

In addition to these stages, there is a more accurate exit from the keto-diet.You cannot immediately switch to a full -rich diet rich in carbohydrates.The body needs adaptation again, but this time it will have to rebuild for glycolysis.For this, carbohydrates should be gradually administered, increasing their maximum amount of 30 g per day.

Keto-diet feed plan

Although you already know that a ketocyte is an energy plan with a low carbohydrate content, but you need to learn many things on how to adhere to this power system and achieve results without disruption.Regardless of what kind of ketocyte option a woman has chosen, she should be able to make a menu herself.

In order not to be confused at 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 purpose faces a woman - burns fat or gain muscle mass.To calculate the calculation, you can use an example given to a woman weighing 75 kg.Its daily calorie content is equal to 2000 kcal.

In the day, it should take 2 g.Protein per kilo of dry muscle mass.We calculate the amount of protein it will have to get throughout the day: 75*2 = 150 g.

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

The calorie content of one gram of protein and one gram of carbohydrate 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 do the following calculations: from 2000 (daily calorie content) we remove 720 (what carbohydrates and proteins give), results in 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 fat rate, which should enter the body.

To understand how much fats, proteins and carbohydrates need to be taken in a meal, we divide the resulting amount.Thus, it turns out that in a table approach, a woman should take 28 g.Fat, 5 g.Carbohydrates and 30 g.Protein.

The last step is to compile an individual menu and select products from the allowed list, taking into account the content of fats, proteins and carbohydrates in them. The diet is increasingly gaining popularity in women, the effective low fuel power supply system for weight loss.

If a woman does not know the daily amount of kilocalories she needs, then she can use the Miffin-Hera Formula:

(10*weight (kg)) + (6.25*increase (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 access ketosis:

1. Refuse snacks because they cause an increase in insulin;
2. Add sports.There is no need to load yourself tightly, it is enough to devote 20-30 minutes a day with light physical exercises.This will help to lose weight more efficiently;
3. Stop worried about the use of fats, as they are the main source of ketocyte energy;
4. Reduce the number of accepted proteins that accept the quantity at 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 ketone, you can experience hunger.Make sure it is possible for your body;
7. Drink a lot of water-the drunken juice volume can reach 3-4 liters a day.

Signs of ketosis:

• Decreased appetite;
• Increased energy, an increase in strength and power, improving mood;
• The possible smell of acetone from the body and urine, from the mouth;
• The presence of ketones in the urine (controlled by special test strips).

What to do in a keto-diet:

• Drink a lot of clean non -carbonated water at 30 ml.1 kg.weight if you do not know how to drink water (and this is really a groove and skill acquired), install the app on your phone, which will definitely remind you;
• Eat fiber -rich green vegetables (see below the list of allowed products).

List of Recommended Food Products

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

Nutritionists are highlighting a large list of products from which you can make your diet in a stunning.You can press this list and attach it to the dining table.

Allowed food products include:

• Fruits - allows the use of unsaturated apples, grapefruit, oranges;
• Nuts - suitable as a snack between the main meal (almonds, nuts, hazelnuts and pistachio);
• Eggs are a product rich in vitamins and minerals.Chicken and cubs will fit perfectly into the diet;
• Fish is another source of protein and unsaturated fatty acids.Food of red fish, merlucus, herring, flames, mowing, calibus and tone balances the diet;
• Meat is the main source of protein and vitamins.Favorite birds, beef, rabbit and pig;
• Vegetables are a healthy and low calorie -rich product of fiber.However, their number must be limited, as some excess vegetables contain carbohydrates.We prefer: green salad, spinach, radishes, cucumbers, zucchini and cabbage;
• Seafood - rich in not only protein but also nutrients.They are well absorbed by the body of mussels, squid, crabs, shrimp, sea gocs;
• Low -shirt products with low shirt are rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, low milk and kefir).

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

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

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

What can you drink.

For Keto-Diets, the ideal drinks will be:

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

These drinks can be attributed to the lanty without sweeteners, wine, coconut water.

Food

List of products strictly prohibited during Keto-Diets:

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

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

The main ingredients of ketocytes are fish, meat, milk and seafood.

Blondes with a ketogenic diet.

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

One of the most harmful sweeteners are:

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

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

Rules for compliance with keto-diet

The ketogenic diet does not change very strict rules, it can hardly be attributed to strict methods.However, to achieve the maximum result without harm to health, it is necessary to listen to the recommendations of the specialists.

These diet is recommended for diabetes, epilepsy, Parkinson's disease, etc.To get the stated result, you must strictly adhere to the rules.

1. Dinner no later than 4 hours before bedtime;
2. Don't leave, no matter how you like the results.The recommended duration is a week.Only the most desperate can be set for a month, which adjust the figure in order and throw an impressive amount of pounds;
3. Drink at least one and a half to two liters of water a day;
4. Look at sports.This will speed up the weight loss process;
5. In the diet, it is allowed to include 30-50 g of carbohydrate daily;
6. Koons, quenching, grill, baking, double boiler are allowed.The furnace is forbidden;
7. Fight hunger competently.Drown it with nuts or fruits;
8. The menu for women will vary in less daily calorie content and a large number of berries, nuts, fruits, vegetables.The man's diet should be higher, and instead of herbal foods, they should rely on fish and meat;
9. Observe a partial diet, 5-6 times a day, minimal part.The diet these contributes to the comfortable loss of weight and maintaining the result after its removal;
10. Follow the calorie content of food.You have to spend much more than you consume.

The diet these is a power system originally intended for children suffering from epilepsy.In 1921, endocrinologist R. Woodyite first discovered that with a low -fat low -fuel diet, the liver forms ketone bodies.

In the same year, therapist R. Waylder called it a similar energy regimen from a keto-diet and began to use it in epilepsy therapy in those situations when taking medication did not result.

Care and contraindications

The Keton diet can provoke a consequence that is dangerous to the body-acidosis.This is the poisoning of the body with ketone and their collapse products, which is filled with a fallen state.Keto-acidosis is associated with the appearance of acetone smell from the body of losing weight, its urine, sweat.In this case, you need to drink a large amount of clean water to remove the body decay products from the body.

Follow it is contraindicated:

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

The diet is complex for men, though it allows them to emphasize all muscle reliefs.Physical work is based on the consumption of glucose with the muscles, which is excluded with ketocytes.A man can experience strong weakness.In the early days of compliance with the diet, you should prepare for the following symptoms:

1. Improving cholesterol levels.This problem can occur if saturated fats are eating.The consequences of high cholesterol are heart and blood vessel diseases.If you make sure that exclusively "useful" 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 contains green vegetables, and in addition, there will be no digestive problems;
3. The emergence of fatigue.It is not accustomed to a small amount of carbohydrates, the body can first release a reaction in the form of fatigue.But further, depending on the individual characteristics of each, fatigue will pass or be replaced by a strong force and improvement of well -being.Over time, the body is used to the fact that the ketones become a source of energy;
4. Ketoacidosis or violation of carbohydrate metabolism is manifested by the smell of acetone from the body, oral, urine.To get rid of it, you need to drink more water.Diabetics keto-diet due to the possibility of ketoacidosis is strictly contraindicated;
5. Avitaminosis.Carbohydrate rejection can lead to the absence of minerals and vitamins in the body.During the diet you should get multivitamins.

Such symptoms make a diet unacceptable to people engaged in mental work.It will be difficult for them to focus on well -known jobs as well.

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 ketone and a sedentary glucose.

Recipes for keto-diet

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

Mackerel

• Tomatoes - 2 pcs;
• Mackerel - 600 g.;
• Carrots - 2 pcs;
• Lemon - 1 pc;
• Onions - 2 pcs;
• Spices (ginger, turmeric, provencial plants) - 1 tsp;
• Salt is to enjoy.

Preparation:

1. Women the mackerel's body;
2. Finely cut all the vegetables and place it within the fish corpse;
3. Leave the fish in this form for 1 hour;
4. Heat the oven to 200 ° C, bake the mackerel in it for 40 minutes.Bon Appet!

Asparagus broccoli

• Onions - 100 g.;
• Inflorescences cabbage - 400 g.;
• Fat cream - 100 ml.;
• Egg - 4 pcs;
• Butter - 40 g.;
• Salt is to enjoy.

Preparation method:

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

Omelets with cheese and bacon

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

Preparation method:

1. Send mushrooms to 50 ml.hot water.After evaporation, chop them with thin strips.Sigden the oil into a pan in parallel;
2. Beat the eggs and send to the Fry.Next, discard the finely chopped mushrooms and bacon.Sprinkle products with cheese;
3. Now the dish in the lazy fire under the lid for about 10 minutes.If desired, it is allowed to add a little salt.Bon Appet!

cONcluSiON

1. In addition to losing weight due to the burning of fat deposits, a diet these helps improve brain function, behavior of blood pressure, cholesterol and other positive changes in human health;
2. The diet these is a real find for men who cannot do without a strong piece of flesh and at the same time want to keep the body in order;
3. Keton bodies are made from the liver from fat, they are created to provide fuel with a person's internal organs;
4. There are three types of diet - classic, targeted and cyclical;
5. To pass the production of energy from fat deposits, it is necessary to consume no more than 50 grams of carbohydrates per day;
6. It is possible to present from such side effects as constipation, convulsions, rapid heartbeats.Extremely rare: hair loss, indigestion, lactation problems;
7. The diet is based on ketosis, which occurs when the number of consumed carbohydrates and consumed proteins.