Ketogenic KETO Diet - Weekly menu for women, complete list of products

The Ketogenic Keto Diet is a high-carb diet that is high in protein and moderate in fat.Due to the low content of carbohydrates in the daily menu, the body converts lipids into fatty acids and connective tissue.

The second enters the brain and serves as an energy source instead of glucose.This process is called Ketosis, hence the name of the diet.The main products of the keto diet are fish, red meat, poultry, cheese and cottage cheese, the diet is moderately expensive.

The essence of the keto diet

Keto diet is an effective fat burning method for women.The diet can not suppress the body trying to lock in fat cells.The ketogenic diet is simply how the metabolic processes work.

During this diet, carbohydrates are reduced as much as possible, so the body has to change its metabolism, so the energy needed for life is taken from fat cells.The second, which became the main source of fuel for the nerves and the brain, and the second, which became the main source of fuel for the nervous system and the brain.

Another name for this diet is Ketone.Such processes occur if the daily carbohydrate intake is less than 100 grams.

Dietary diet requires compliance with the following rules:

1. At the beginning of the diet, without water, without water, the weight will disappear quickly.This split takes time, so don't give up halfway;
2. The most important thing is to drink more water.Ignoring this point in your diet can lead to dehydration, which can have very negative consequences.Always carry a small bottle when drying;
3. KETONE DIET BENEFIT STORY - Alcohol is allowed.In moderation, you can drink with a minimum sugar content: brandy, whiskey, rum and others
4. Fats are not removed.Since carbohydrates are limited, an alternative source of energy must be available.On a ketogenic diet there are no restrictions on fats, you can eat steak, fried chicken or fish, but you can try to see what is found in oil, avocados, olives, seeds.

Types of Ketogenic Diets

There are several types of diets:

1. Standard- The most common version of the keto diet.The basic idea is to avoid carbohydrates;
2. The goal- It requires a small amount of carbohydrates after training to replenish glycogen and increases the efficiency of the training process;
3. Cyclic- Include sarbogidates in the diet when necessary.As a rule, this is done intuitively whenever the body is exhausted.The cyclical KETO diet is based on the "5 days to eat 5 days to eat" scheme according to the rules of the Keto chart.

Benefits of the KETO Diet

There are many positive aspects to the ketogenic diet:

1. Helps people with epilepsy.The KETO diet leads to Ketosis - increases the level of keretic organs in the body, which reduces people with epilepsy;
2. Reduces the risk of cancer;
3. Helps to get rid of acne.If the cause of the rash is high blood sugar, it will help clear the skin;
4. Protects the brain.Thanks to research, scientists have learned to reduce the risk of developing Alzheimer's disease, Parkinson's disease and other neurological diseases;
5. You can eat your favorite foods without counting calories or limiting your time;

The keto diet is often referred to as the Meryl Streep diet.Because the famous actress was not the founder of this slimming method.He played one of the main roles in the movie Do No Harm.

Differences from other protein diets for weight loss

The main principle of the protein diet is to eat low-carb "protein".The principle of the keto diet is a high-fat diet.The concept of a protein diet is to force the body to get maximum calories from protein.The idea of a keto diet is to get you to do the same thing, but with less fat.

"Kremlin", Dukan Diet for weight loss - Diet for weight loss - low-fat foods, limited cottage cheese, low-fat meat (deliciously boiled, baked).Keto diet for weight loss, nuts, nuts, nuts, vegetable oils (avocado, nuts, oil made from vegetable oils).

Choosing a menu for a diet is the next step after dating

• Breakfast can contain up to 15 g of carbohydrates.You can get them from non-acidic foods, such as cottage cheese or vegetables.Breakfast consists of one egg or 3-4 eggs with fried tomatoes, protein shake, toast and cheese.Such a breakfast costs 550-600 kcal;
• For lunch, you should never choose grains, sugar, starchy vegetables, milk, yogurt, or fruit.Carbohydrates should be limited as much as possible, the permissible value is 15 g.For lunch, meat and salads are ideal;Mayballs and soup are fine, but no potatoes or noodles.Lunch option: chicken breast and brown rice with cheese.Lunch is 350-400 kcal;
• For dinner, you can combine meat and green vegetables.Vegetable oils are useful in this dish.They can be taken for salad dressing in nuts or vegetable oils.Dinner: Baked salmon or trout in a salad with foil.The calorie content of food is about 300;
• Do not forget about food in the form of an afternoon snack or a second dinner.They have a limit of 5 grams per gram.you can not exceed.Types of dishes: Fish, cucumber, fish, cucumber, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only one suitable for the Coton diet.But its pattern can be seen in the ratio of proteins, carbohydrates and fats.Knowing the list of products, you can create a different and healthy diet every day.

Do you need to count calories on a keto diet?

You need to count calories and take into account the amount of nutrients (proteins, fats and carbohydrates).

During the first 7 days of the keto diet, it is important to consume a 50/50 ratio of protein and fat, as your body breaks down its own fat and uses protein instead of muscle to produce glucose.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

Look at the ratio of proteins and fats in your diet.

From the second week of the diet, the amount of fat increases to 65-75%.Proteins make up 20-30%, about 5% carbohydrates.Understanding these numbers, you can balance foods by reducing carbohydrates to zero and increasing the percentage of fats.

Increase the amount of fat in your diet on a keto diet because the body needs to use fat as an energy source.

Keto diet: duration, stages, adaptation

Sometimes you hear that the Keto diet is a regular low-carb diet.Actually, this is not true at all.According to the principles of its effect on the body, this system is very similar to the popular Atkins diet.

In the first week, you should not expect a significant loss of body fat, because at this time the body has not yet adjusted to the new regime and is processing the remaining reserves of carbohydrates.

Phases of body restructuring:

1. First.12 hours after the last carbohydrate meal.At this stage, the body uses up all of its existing glucose stores;
2. Second.Lasts 24-48 hours.Currently, the body uses glycogen reserves contained in the liver and muscles;
3. Third.The beginning of the restructuring of Zatabuliks.The body seeks alternatives to carbohydrates contained in fatty acids and proteins, including muscle mass;
4. Fourth.It starts from the 7th day

In addition to the indicated stages, there is another - the correct way of the Keto diet.You can't replace what you've noticed with gasses rich in carbohydrates.The body needs to be persuaded again, but this time it will need to switch to glycolysis.For this, carbohydrates should be introduced gradually, their amount is no more than 30 g.

Keto diet meal plan

While you may already know that the keto diet is a low-carb meal plan, there's still a lot to learn about how to stick to this meal plan and not fail.Regardless of which version of the keto diet a woman chooses, she should be able to create a menu on her own.

First you need to calculate your daily caloric intake.It depends on whether the woman's goal is to burn fat or gain muscle mass.To calculate, you can use the example given for a woman weighing 75 kg.Its daily caloric content is equal to 2000 kcal.

He should get 2g of protein per kilogram of lean muscle mass per day.We calculate the amount of protein he should get for a day: 75 * 2 = 150 g.

If a woman does not know the daily number of kilocalories she needs, she can use the MFFLLIN-GEOMER formula:

• (10 * Weight (kg))) + (6.25 * Height (cm)) - (5 * age (years)) - 161.
• (70 + 70) + (6.25 * 165) - (5 * 25) -161 = 700 + 1031.250-125-16 = 1445 - Daily calories for a woman.

Rules for achieving ketosis

Follow these steps to enter ketosis:

1. Avoid the noises that lead to snoring;
2. Add sports activities.You don't need to stress yourself out too much;20-30 minutes of light physical activity per day is sufficient.It will help you lose weight;
3. Don't stop eating fat, as it is the main source of energy on the Keto diet;
4. Reducing the amount of protein - bring the amount to the level of 1.4-1.7 g per 1 kg.your weight;
5. Dehydration restriction - 35-50 g (approximately 20 g x 20 g) decreases (approximately 20 g);
6. Try fasting to increase your ketone levels.Make sure your body is supported;
7. Drink a lot of water - The amount of liquid you drink can reach 3-4 liters per day.

Symptoms of Ketosis:

• Decreased appetite;
• Increased energy, strength and vigor, improved mood;
• The smell of acetone from the body and urine, from the mouth;
• The presence of keratin in the urine (checked with special test strips).

What you should do on the keto diet:

• Drink plenty of clean water in the amount of 30 ml.for 1 kg.Weight.If you don't know how to drink water (it's actually a habit and an acquired skill), put a phone number on your phone that will definitely remind you;
• Eat fiber-rich fruits and vegetables.

List of recommended products

Foods You Can Create Before You Prepare Your Diet Low CarbYou can print this list and hang it over your kitchen.

Food products with deadlines include:

• Fruits- Allows you to consume pears, grapefruits, oranges;
• Nuts- suitable as a snack between main meals (almonds, walnuts, walnuts and pistachios);
• Egg- a product rich in vitamins and minerals.Chicken and quail eggs are suitable for diet;
• Fish- Another source of protein and another source of fatty acids.Eating redfish, cod, mackerel, flounder, capelin, halibut and tuna balances the diet;
• Meat- Main source of protein and vitamins.Poultry, beef, rabbit and pork;
• Vegetables- healthy and caloric product, rich in fiber.However, their number should be limited, because some vegetables contain carbohydrates.We prefer: lettuce, spinach, radishes, cucumbers, zucchini and cabbage;
• Seafood- Rich not only in protein, but also in nutrients.Mussels, squid, crabs, shrimps and oysters are well absorbed by the body;
• Low-fat fermented milk products- Rich in calcium, vitamins and minerals (cheese, cheese, yogurt, skim milk and kefir).

The main advantage of the diet is the natural adjustment of the metabolism, you will lose extra pounds, and your body will not be in a state of stress, but your body will not be under stress.

The keto diet is great for people who want to lose weight, those who have lost muscle mass, and those who want to gain muscle mass.

What you can drink

Ideal Drinks for the Keto Diet:

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

Quito drinks include wine and coconut water.

Forbidden foods

A list of strictly forbidden foods during the keto diet:

• Sugar;
• Bakery products (bread, bread);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mangoes, persimmons);
• Carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, oats, millet, pearl barley);
• Confectionery (cakes, chocolate, marshmallows, waffles).

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

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

Sweet for the Ketogenic Diet

Direct sugar substitutes have no effect on blood sugar levels, but rather can have a negative effect on weight and contribute to cravings for sweet foods.

Some of the most harmful sweet ethers are:

• Smallpox syrup;
• Honey;
• Concentrated fruit juice;
• Fructose;
• Agave syrup.

They have a high calorie content and are more similar to white sugar than harmful properties (weight gain, risk of insulin resistance, liver and kidney damage).

Rules for following the keto diet

The ketogenic diet does not have very strict rules;It is not classified as a strict method.However, in order to achieve results without harming your health, you should listen to the recommendations of experts:

1. No later than 4 hours before falling asleep;
2. No matter how much you like it, don't take it away.The recommended duration is one week.Those who have the greatest need to improve their genetics and lose an impressive amount of kilograms can make a decision for a month;
3. Drink at least one and a half to two liters of water per day;
4. Playing sports.It accelerates the process of losing weight;
5. It is allowed to add 30-50 g of carbohydrates daily;
6. Boiling, simmering, grilling, baking and baking are allowed.Fringe is prohibited;
7. Fighting hunger with wisdom.Cover it with nuts or fruit;
8. The menu for women will have a daily calorie content and a lot of fruits, nuts, fruits and vegetables.A person's diet should be high in calories and should eat fish and meat instead of plant foods;
9. Divided diet, 5-6 times a day, in minimal portions.The KETO diet promotes comfortable weight loss and maintenance of results after quitting;
10. View the calorie content of your food.You should spend more than you consume.

The KETO diet (also known as Ketogenic) is a dietary regimen originally developed for children with epilepsy.In 1921, Endocrinologist R.Woodfi First, with a low-carbohydrate, high-fat diet, the liver produces corpuscles.

In the same year, Therapist R.Wilder called this diet the Keto diet, and began using it to treat epilepsy in cases where drugs were causing side effects.

Save and contrast

A dangerous consequence of the keto diet is Keto Acidosis.This poisons the body with poisons and their decay products, which can lead to falling into a coma.YOUR SUCCESSFUL RUNNING OF KETO AIDS OPENERS DOESN'T NEED ANYONE, URINE AND SWEAT.In this case, you need to drink a lot of clean water to remove the damaged fat from the body.

It is against following:

• Patients with diabetes;
• Patients with digestive, cardiovascular, urinary system diseases;
• Children under 18 years of age;
• Breastfeeding women;
• Pregnant.

Dieting is difficult for men, but it allows you to emphasize all the muscle definition.Physical work is based on muscle and glucose consumption, which is eliminated with the Keto diet.A man may feel very weak.

Negative symptoms are not allowed to eat for people engaged in mental work.It becomes difficult for them to concentrate even on ordinary activities.

This is caused by a sharp drop in the level of sugar in the blood, while the amount of insulin remains unchanged.The need to replenish glucose reserves is not satisfied, the body is forced to use glycogen reserves.At the same time, the brain and muscles do not clearly indicate the absence of an energy source.Adapts to ketone levels and lowers glucose levels, leading to pain and lethargy.

Recipes for the Keto Diet

You can enjoy many dishes that will help you stay healthy and tasty.We present some interesting recipes.

Chicken Casserole with Feta Cheese and Olive Pesto Sauce

Your taste buds will thank you.

For 4 servings you will need:

• Chicken fillet - 680 g;
• Olive oil (for frying) - 60 g;
• Pesto sauce - 85 g;
• Cream - 1.5 cups;
• Grated olives - 8 tablespoons.L.;
• Feta cheese - 230 g;
• Garlic - 1 slush;
• Pepper - to taste;
• Salt - Taste.

To provide services:

• Herbs - 480 g;
• Olive oil - 4 tablespoons.L.;
• Ground black pepper - to taste;
• Sea Salt - Taste.

Put up:

1. To move the oven to 200 degrees;
2. Separate the fillet.Add salt and pepper and fry until golden brown;
3. Combine pesto and cream in bowl;
4. Place the roasted chicken pieces in a baking dish along with the olives, feta cheese and garlic.Add cream sauce from bowl;
5. Bake for 20-30 minutes until the pan is lightly browned around the edges.Bon appetit!

A simple side of herbs and olive oil and olive oil will help bring out the flavor of the dish;You can add asparagus or peas.

Cream soup with cabbage

• Fat - 20 g;
• Chicken broth - 150 ml;
• Onion - 1 piece;
• Hard cheese - 30 g;
• Cabbage - 200 g;
• Cream - 30 ml;
• Salt - Taste.

Cooking method:

1. Dice the onion until golden and saute until golden Meanwhile, cook the cabbage;
2. Heat the broth, add the fried onions and cream.Pass the cabbage through a blender and add to the total mass;
3. Add cottage cheese.After boiling, increase the broth for another 10 minutes.Add flavors.The keto diet can be life-changing for many people.But if you don't follow the rules of this system, it can be unpleasant and useless.Bon appetit!

Roast beef

Ingredients for 2 servings:

• Boneless steak - 2 pieces;
• Olive oil - 2 tablespoons.L.;
• Onion - 1 piece;
• Garlic - 1 slush;
• Tomatoes - 2 pieces;
• Ground ginger - 1 tablespoon;
• Apple cider vinegar - 4 tablespoons.L.;
• Pepper - a pinch;
• Salt - Taste.

Cooking method:

1. Pour oil into a skillet over medium heat and brown steak;
2. Both sides are well cooked, add onions, garlic and tomatoes;
3. Add ginger, salt, pepper, and vinegar to bowl, add, and stir;
4. Cover and reduce heat until liquid evaporates;
5. Sprinkle with herbs.Bon appetit!

NUTRITION NUTRITION INFO: 370 kcal, 27 g fat, 7 g carbs, 46 g protein.

4 egg omelette

• Dried porcini mushrooms - 30 g;
• Eggs - 4 pieces;
• Vegetable oil - 20 g;
• Pork pork - 120 g;
• Hard cheese - 60 g;
• Salt - Taste.

Cooking method:

1. Rinse the dried mushrooms in hot water;When they become soft, they become strips;
2. Beat the eggs thoroughly;
3. Heat vegetable oil over medium heat;
4. To avoid soiling, add live eggs to the oil, then add the chopped mushrooms to the mixture.Bon appetit!

Broccoli and Cheese Casserole

• Eggs - 2 pieces;
• Broccoli - 200 g;
• Onion - 1 piece;
• Hard cheese - 40 g;
• Cream - 50 ml;
• Fat - 20 g;
• Salt - Taste.

Cooking method:

1. Cook broccoli in water until florets.After a quarter of an hour, drain into a colander;
2. Cut the onion into thin rings.Small sute in hot fried panord;
3. Add onion to broccoli.Continue frying for a few more minutes.Beat with eggs;
4. Cheese mixed with army.Pour this cost into the pan.Spread over low heat for about 10 minutes.Bon appetit!

Spinach salad with cheese and nuts

• Spinach - 160 g;
• Hard cheese - 60 g;
• Nuts (your choice) - 40 g;
• Olive oil - 20 ml;
• Bacon - 50 g.
• Salt - Taste.

Cooking method:

1. Fry the bacon and sauté until golden.Roughly chop the spinach and grate the cheese;
2. Mix all ingredients, add groundnuts and pour oil.Sprinkle with a little seasoning to taste.Bon appetit!

Asparagus Broccoli

• Onion - 100 g;
• Cabbage inflation session - 400 g;
• Heavy cream - 100 ml;
• Eggs - 4 pieces;
• Fat - 40 g;
• Salt - Taste.

Cooking method:

1. Boiled cabbage in salted water for 15 minutes, strain.
2. Fry the onion in rings until golden brown
3. Add the cooked broccoli to the floating onions and cook 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;
• Eggs - 2 pieces;
• Olive oil - 15 ml;
• Salt - Taste.

Cooking method:

1. Send the mushrooms with 50 ml.hot water.After the ban, roll them into thin strips.Meanwhile, heat the oil in a frying pan;
2. Beat the eggs and fry.Next add the mushrooms and crumbled bacon.Sprinkle with cheese;
3. Simmer under the lid over low heat for about 10 minutes.You can add a little salt if you like.Bon appetit!

Scumerel in the oven

• Tomato - 1 piece;
• Onion - 1 piece;
• Provençal herbs - whisper;
• Turmeric - a pinch;
• Lemon - half;
• Mackelding - 300 g;
• Underground ginger - a pinch;
• Salt - Taste.

Cooking method:

1. Cut the fish and rub with spices.Grind the chopped vegetables and fill the magerik;
2. Wrap the fish in foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Bon appetit!

Conclusion

1. In addition to losing body fat by burning body fat, the Keto diet can help improve brain function, blood pressure, cholesterol levels, overall health, and other positive changes;
2. The Keto Diet is a good book for people who can't cook well and want to keep their bodies in control;
3. Ketone bodies are produced by the fatty liver and are designed to provide fuel for the human internal organs;
4. There are three types of diets - classic, targeted and cyclical;
5. You need to shift energy production from fat deposits and eliminate more than 50 grams of carbohydrates per day;
6. Side effects such as stiffness, cramps, and rapid heartbeat may occur.Very rarely: hair loss, dyspepsia, lactation problems;
7. The keto diet is based on ketosis, when you reduce the amount of carbohydrates and proteins you consume.