Ketogenic ketogenic diet-a week for women, a complete 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 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 ceto-strange products are fish, red meat, poultry, cheese and cottage cheese, the diet belongs to the expensive medium.

The essence of keto-dieta

The keto diet is the most effective method to burn fat in women.The power scheme does not expose the body to stress, trying to stock up from fatty cells.The ketogenic diet simply reconstructs the work of metabolic processes.

During this diet, carbohydrates are cut as much as possible, so the body has to change the metabolism so that the energy necessary for life is extracted from fatty cells.The latter produces ketone bodies (process - ketosis), which becomes the main power supply in the nervous system, brain.

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

The dietary diet requires the following rules:

1. Prepare for the fact that at the beginning of the diet the weight will go quickly due to water, not fat.Your division will take longer, so do not hurry to lower your hands in the middle of 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, use a small bottle always with you;
3. A positive moment of a ketone diet is allowed.In moderate quantities, you can eat drinks with minimum 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 fat restrictions on the ketone diet, you can eat fillets, 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. The standard is the most common variant of Ceto-Dieta.The main meaning is found in an almost complete rejection of carbohydrates;
2. Objective: The use of a small amount of carbohydrates after training to replace glycogen and increase the efficiency of the training process;
3. Cyclic: The introduction of carbohydrates in the diet as necessary.As a general rule, this is done intuitively when the body runs out. A Ketot cyclical diet is built according to the "5 days of power in accordance with the rules of the Ceto-Dieta-2 diet diet high in carbohydrates or carbohydrate load."

The benefits of keto-diet

There are many positive aspects of the diet:

1. Help people with epilepsy.It leads to ketosis: the highest content of ketone bodies in the body, which reduce relapse in people with epilepsy;
2. Reduces the risk of cancer diseases.Studies have shown that with a ketone diet there is an oxidative process in cancer cells, which leads to their rapid death.In addition, maintaining sugar levels in normal indicators reduces the probability of developing diabetes and stroke, which are associated with some cancer varieties;
3. It helps to get rid of acne.If the cause of skin rashes becomes an increase in blood sugar, then the ketone diet will help clean the skin;
4. Protects the brain.Thanks to the study of scientists, it was possible to discover that Ceto-Dieta 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 limit yourself in time;

The keto 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 main papers in the movie "No harvest."

Differences of any other protein diet for weight loss.

The principle of any protein diet is the "protein" nutrition of low carbohydrates.The Ceto-Dieta principle is highly fat.The idea of a protein diet is to make the body receive the maximum calories of the protein.The idea of a keto-dieta is to do the same, but by fat.For example, 15% of the cottage cheese will receive more "fat" calories;1% - "protein".

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

Protein diets launch a mainly different operation mode of the body, in which it tries to do glucose from protein with all its strength.The process goes with the formation of toxins and, therefore, with a great load in the kidneys.

Selection of a diet menu: the next stage after reviewing

• Breakfast can include up to 15 g.CarbohydratesYou can take them from products that are not descent, for example, cheeses or vegetables.The breakfast option consists of fried eggs or tortillas of 3-4 eggs, can with fried tomatoes, a protein cocktail and a cheese toast.Such breakfast will cost 550-600 kcal.;
• For lunch, in no case should you choose cereals, sugar, vegetables with starch, milk, yogurt, fruits.Carbohydrates should be limited as much as possible, the allowed value: 15 g for dinner, meat, salads are ideal, the soup with meatballs, but without potatoes or noodles.Lunch option: Integral rice with chicken and cheese breast.Lunch will take 350-400 kcal.;
• For dinner, you can choose combinations of green meat and vegetables.Vegetable fats in this meal will be useful.They can be taken from walnuts or vegetable oils to reproduce the salad.Dinner example: baked salmon or trout in aluminum and salad paper.The food intake in calories is approximately 300;
• Do not forget the snack -shaped snacks 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 one for a ketone diet.But in your example, one can notice the relationship of proteins, carbohydrates and fats.Knowing the product list, you can make a diverse and healthy diet every day.

It is very difficult to determine the calorie content of the plate in the eye.To do this, you must know the calories 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 the calories in Ceto-Dieta?

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

In the first 7 days of keto-dietas, it is important to use proteins and fats in a 50/50 proportion, since its body has not yet changed to the division of its own fats and will actively produce glucose from protein, that is, of the muscles.To preserve muscle mass as much as possible, it is recommended to consume 3-4 g of protein by 1 kg.Your weight.

Follow the ratio of proteins and fats in the diet.

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

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

In a diet keto, a greater amount of fat in nutrition is important for the body to use fat as the main source of energy supply.

Keto diet: duration, stages, adaptation

Sometimes it can be heard that a keto-dieta is a low energy supply system in carbohydrates.In fact, this is not at all the case.According to the principles of influencing the body, this system reminds a lot of the popular Atkins diet.

Keton Nutrition reconstructs the body of the usual glycolysis to lipolysis, and this takes time.Therefore, to obtain results, the ketogenic program must 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 with a new regime and continues to process the remaining carbohydrate reserves.

The body's body phases look like this:

1. First.It lasts 12 hours after the last food intake in carbohydrates.At this stage, the body will completely consider the existing glucose reserves;
2. The second.It lasts 24-48 hours.At this time, the body spends the glycogen reserves 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. Four.Start 7 days.The body adapts to the lack of carbohydrates and reconstructs a ketogenic state, abandoning proteins as a source of energy.

In addition to these stages, there is a more correct output of Ceto-Dieta.You cannot instantly change a complete diet rich in carbohydrates.The body needs adaptation again, but this time you will have to rebuild for glycolysis.For this, carbohydrates must be administered gradually, increasing their amount of maximum 30 g per day.

Ceto-Dieta Nutrition Plan

Although he already knows that a keto-dieta is a power plan with a low carbohydrate content, but he must learn many things about how to adhere to this energy system and achieve results without interruptions.Regardless of what type of Keto-Dita option you have chosen, you should be able to make a menu on your own.

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

First you must calculate the daily calorie content.It depends on what a woman faces exactly: 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 equated with 2000 kcal.

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

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

The calorie content of a gram of proteins and a gram of carbohydrates is 4 kcal.According to this, we calculate the calories content of the protein-carbohydrate component: (150 + 30)*4 = 720. Then, proteins and carbohydrates can provide the body 720 kcal.

To determine the amount of fats, we perform the following calculations: from 2000 (daily calorie content) we eliminate 720 (what carbohydrates and proteins give), is 1280 kcal.A gram of fat contains 9 kcal, which means that 1280 is divided into 9 and we get 142 fats.This is the daily norm of fat, which must enter the body.

To understand how many fats, proteins and carbohydrates should be obtained in a meal, we divide the amount resulting in five.Therefore, it turns out that in a table approach, a woman must 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 allowed, taking into account the content of fats, proteins and carbohydrates in them. The keto diet is increasingly gaining popularity in women, an effective and low carbohydrate system to lose weight.

If a woman does not know the daily amount of kilocaliah you need, then you can use the Mfflin-Zera 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 calorie content daily for a woman.

Rules to achieve ketosis

Follow the following recommendations to enter cetosis:

1. Reject snacks, because they cause a wave of insulin;
2. Add sports.It is not necessary to load hard, it is enough to dedicate 20-30 minutes a day with a light physical effort.This will help lose weight more efficiently;
3. Held concerned about the use of fats, since they are the main source of keto-dieta energy;
4. Reduce the number of proteins accepted by the amount at approximately 1.4-1.7 g per 1 kg.Your weight;
5. Limit the use of carbohydrates-reduce its consumption at 35-50 g (approximately 20 g of pure 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 volume of drunk liquid can reach 3-4 liters per day.

Signs of ketosis:

• Appetite reduction;
• Increase energy, a wave of strength and vigor, improvement of mood;
• The possible acetone smell of the body and urine, of the mouth;
• The presence of ketones in the urine (verified by special test strips).

What should be done in a diet keto?

• Drink a lot of non -carbon pure water at a rate of 30 ml.1 kg.weight.If you do not know how to drink water (and this is really a habit and an acquired skill), install the application on your phone, which will definitely remind you of this;
• Coma green vegetables rich in fiber (see below the list of allowed products).

Recommended food products list

Ceto-Dieta, is also ketogenic or cetona, this is a low carbohydrate diet with the advantage of fat and moderate protein content in the diet.

Nutritionists are highlighting a large list of products of which they can make their diet in a captivated diet keto.You can print this list and attach it on the dining table.

Allowed food products include:

• Fruits: allows the use of sugar without sugar, grapefruit, oranges;
• Nuts: adequate 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 fit perfectly into the diet;
• Fish is another source of protein and polyunsaturated fatty acids.Eating red fish, cod, herring, platforms, cutting, 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 product -rich rating.However, their number must be limited, since some excess vegetables contain carbohydrates.We prefer: green salad, spinach, radis, cucumbers, zucchini and cabbage;
• Seafood: rich not only in protein, but also nutrients.They are well absorbed by the body of mussels, squid, crabs, shrimp, oysters;
• Low fat 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 download of kilos of more, but that its body is not in a state of stress.

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

The components of the plant facilitate the process of losing weight.Glycogen and fats do not accumulate.Together with regular training, you can achieve an incredible effect.Tea has no contraindications for use.

What can you drink?

For keto-dietas, ideal drinks will be:

• Sugarless coffee;
• Green or black tea;
• Pure water

Hecto drinks can be attributed to coffee with milk without sweeteners, wine, coconut water.

Prohibited food

List of strictly prohibited products during keto diets:

• Sugar;
• Bakery products (bread, bread);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mangoes, chaqui);
• Vegetables with a high carbohydrate content (potatoes, battles, corn, parsley, onion, garlic);
• Cereals (rice, sarracene wheat, oatmeal, millet, barley pearl);
• Confectionery (cakes, chocolate, marshmallows, gofres).

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

The main components of Ceto-Dieta are fish, meat, dairy and shellfish.

Blondes with a ketogenic diet.

Direct sugar substitutes do not affect blood sugar, but can negatively affect weight and maintain sweet food cravings.

One of the most harmful sweeteners is:

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

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

Rules for the fulfillment of Keto-Diet

The ketogenic diet does not differ too strict, it can barely be attributed to strict methods.However, to achieve the maximum result without health damage, it is necessary to hear the recommendations of the specialists.

The keto diet is recommended for diabetes, epilepsy, Parkinson's disease, etc.To obtain the declared result, you must strictly adhere to the rules.

1. Dine no later 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, which check 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. Look sports.This will accelerate the process of losing weight;
5. In the diet, it is allowed to include 30-50 g of carbohydrates per day;
6. Pocce, extinction, grill, baked, double boiler are allowed.Frying is prohibited;
7. Fight against hunger competently.Drowning it with nuts or fruits;
8. The women's menu will differ in less daily calorie content and a lot of berries, nuts, fruits, vegetables.The man's diet must be higher rating, and instead of plant foods, they must rely on fish and flesh;
9. Observe a fractional diet, 5-6 times a day, minimum portions.The keto diet contributes to comfortable weight loss and the preservation of the result after leaving it;
10. Follow the heat calorie content.You must spend much more than you consume.

Keto Diet is an energy system originally intended for children suffering from epilepsy.In 1921, the endocrinologist R. Woodyite first discovered that with a diet high in carbohydrates, the liver forms ketone bodies.

In the same year, the therapist R. UayLder called a similar power regime for a keto-dieta and began using it for epilepsy therapy in those situations when taking medications did not bring any results.

Precautions and contraindications

Keton diet can cause a consequence that is dangerous for the body-acidosis.This is the poisoning of the body with ketones and the products of its collapse, which is full of fall in coma.Ceto-acidosis is accompanied by the appearance of the acetone smell of the body of the lost weight, its urine, sweat.In this case, you must drink a lot of pure water to remove products from the decomposition of the body's fat.

Follow it is contraindicated:

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

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

1. Improvement of cholesterol levels.This problem may appear if saturated fats are eating.The consequences of high cholesterol are heart disease and blood vessels.If it ensures 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, 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 emit a reaction in the form of fatigue.But in addition, depending on the individual characteristics of each one, fatigue will pass or will be replaced by an increase in strength and improving well.Over time, the body gets used to the fact that ketones becomes a source of energy;
4. Ketoacidosis or the violation of carbohydrate metabolism is manifested by the smell of acetone of the body, of the mouth, of the urine.To get rid of him, he must drink more water.Ceto-Diet diabetics due to the possibility of ketoacidosis are strictly contraindicated;
5. Avitaminosis.The rejection of carbohydrates can lead to a deficiency of minerals and vitamins in the body.During the diet, you must take multivitamins.

Such symptoms make a diet unacceptable for people who participate in mental work.It will be difficult for them to concentrate even on family matters.

This is caused by a strong 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.The limitation and apathy will pass as they adapt to a higher level of ketones and a decrease in glucose.

Recipes for keto-dieta

You can find 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, supply herbs) - 1 teaspoon;
• Salt is for flavor.

Preparation:

1. Grate the mackerel housing;
2. Finely pike all vegetables and place it inside the body of fish;
3. Leave the fish in this form for 1 hour;
4. Heat the oven to 200 ° C, bake the horse in it for 40 minutes.Enjoy!

COLCOLI ASPARAGUS COL

• Onions - 100 g.;
• Cabbage inflorescences - 400 g.;
• Fat cream - 100 ml.;
• Egg - 4 PC.;
• Butter - 40 g.;
• Salt is for flavor.

Preparation Method:

1. Boil cabbage infloors in salt water for 15 minutes, tension;
2. Fry the chopped onion with golden color butter;
3. Add the broccoli inflorescences to the arch and fry them for 5 minutes;
4. Then add the eggs and mix.Enjoy!

Cheese tortilla and bacon

• Hard cheese - 40 g.;
• Dry Monsters - 15 G.;
• Bacon - 70 g.;
• Egg - 2 pcs.;
• Olive oil - 15 ml.;
• Salt is for flavor.

Preparation Method:

1. Send fungi at 50 ml.hot water.After steamed, cut them with thin strips.Sigre the oil in a pan in parallel;
2. Beat the eggs and send to Fry.Then throw the mushrooms and the finely chopped bacon.Sprinkle products with cheese;
3. Tash the plate in the lazy fire under the lid for about 10 minutes.If you wish, you are allowed to add some salt.Enjoy!

Conclusion

1. In addition to weight loss due to the burning of fat deposits, a keto-diet helps improve the functioning of the brain, causing blood pressure, cholesterol and other positive changes in human health;
2. The keto diet is a real finding 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 the liver of fat, the internal organs of a person are created to provide fuel;
4. There are three types of diet: classic, objective and cyclical;
5. To change 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 appear due to side effects such as constipation, seizures, rapid beats.Extremely weird: hair loss, dyspepsia, breastfeeding problems;
7. The keto diet is based on ketosis, which occurs when the number of carbohydrates consumed and proteins consumed.