Ketogen keto diet for women, full list of products

The ketogen keto diet is a low -carbohydrate diet characterized by high content of fat diets and moderate amounts of protein.In the daily menu, due to the low content of carbohydrates, the body converts lipids into fatty acids and ketone bodies.

The latter enters the brain and serves as an energy source instead of glucose.Such a procedure is called ketosis, that is, the name of the diet.Despite the fact that the main products of the keto diets are fish, red meat, poultry, cheese and curd, the diet belongs to moderate.

The essence of keto-diet

Keto diet is the most effective method for fat burning women.The power system does not make the body stress and tries the fat cells.The ketogenic diet simply rebuilds the work of metabolic processes.

In such a diet, carbohydrates are cut as much as possible, so the body must change the metabolism to extract the energy needed for life from fat cells.The latter produces ketone bodies (process -ketosis) that become a source of fuel in the nervous system and brain.

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

The diet diet requires the following rules:

1. Prepare the fact that at the beginning of your diet the weight goes quickly because of the water, not the fat.The division takes more time, so do not hurry to let your hands in half;
2. The most important rule is to drink more water.If this item is ignored with a diet, they can lead to dehydration, which has extremely negative consequences.Wear a small bottle with you while drying;
3. The positive moment of the ketone diet is permitted to alcohol.You can consume drinks with minimal sugar in moderate quantities: brandy, whiskey, rum, etc.;
4. Fat cannot be excluded.Because carbohydrate intake is limited, it must be an alternative source of energy.There is no restriction on fats in the ketone diet, you can consume steaks, fried chicken or fish, but it tries to consume those that are in oil, avocado, olives, seeds.

Types of ketogenic diet

There are many types of diets:

1. The standard is the most common version of keto-diet.The main report lies in the almost complete rejection of carbohydrates;
2. Purpose - use a small amount of carbohydrates after training to fill glycogen and increase the efficiency of the training process;
3. Cyclic - Introduction of carbohydrates into the diet if necessary.As a general rule, this is done intuitively when the body is exhausted. The cyclic ketot diet is "5 days' energy in accordance with the high carbohydrate diet of keto-diet-2 days or the carbohydrate load".

Benefits of Keto-Diet

Diet has many positive aspects:

1. It helps people with epilepsy.Leads to ketosis - the increased content of ketone bodies in the body that reduce the decline of people with epilepsy;
2. Reduces the risk of oncological diseases.Studies have shown that a ketone diet is an oxidative process in cancer cells, leading to rapid death.In addition, maintenance of sugar levels in normal indicators reduces the likelihood of developing diabetes and strokes associated with certain types of cancer;
3. It helps to get rid of acne.If the causes of the skin on the skin will increase blood glucose levels, the ketone diet will help to cleanse the skin;
4. Protects the brain.Scientists' study reveals that keto-diet reduced 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;

The keto diet is often called dietary Maryl Streep.The reason for this is not that the famous actress has become the founder of this method of weight loss.He played one of the main roles in the movie "Do None harvest".

Differences with any other protein diet of weight loss.

The principle of any protein diet is a low maintenance "protein" nutrition.The principle of keto-diet is very fat.The idea of a protein diet is to get the body maximum calories from the protein.The idea of keto-diet is to do the same, but from fat.For example, 15% of the cottage cheese will get more "greasy" calories;1% - "protein".

Ducan's diet is low fatty dairy products, cheese restrictions, low fatty meat (preferably cooked, steamed).The keto diet is fatty dairy products, nuts, vegetable fats (avocado, nuts, fatty oil sauce).

The protein diet starts a fundamentally different mode of operation in which it tries to make glucose from proteins with all its strength.The process involves the formation of toxins and therefore involves the heavy load on the kidneys.

Selecting a diet menu - the next section after review

• Breakfast can contain up to 15g.Carbohydrates.Take them from non -baptized products such as cheeses or vegetables.Breakfast consists of fried eggs or 3-4 eggs omelettes with fried tomatoes, protein cuts and cheese toast.Such breakfast costs 550-600 kcal;
• For lunch, you can't choose cereals, sugar, starch vegetables, milk, yogurt, fruits.Carbohydrates should be restricted as much as possible, the permissible value - 15 g for dinner, ideal meat, salads with soup meatballs, but without potatoes or pasta.Lunch option: Brown rice with chicken breast and cheese.Lunch takes 350-400 kcal;
• For dinner, you can choose combinations of meat and green vegetables.Herbal fats will be useful in this meal.They can be added from nuts or vegetable oils to fill the salad fuel.An example of dinner: fried salmon or trout in foil and salad.The calorie intake of the food is about 300;
• Don't forget the snacks in the afternoon snack or a second dinner.In these, it is impossible to exceed the standard of carbohydrates at 5 g.Snack varieties: cooked eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

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

It is very difficult to determine the calorie content of the food.To do this, you need to know the calorie content of each ingredient and take into account its weight.If everything is fine with math, there will be no problem.

Do you need to count calories on the keto-diet?

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

In the first 7 days of the keto-diets, it is important that proteins and fats are used in a 50/50 ratio because the body has not yet switched to sharing its own fats and actively produces glucose from protein, ie muscles.It is recommended to consume 3-4 g of protein in 1 kg to preserve muscle mass as much as possible.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%.However, proteins are 20-30%, about 5% for carbohydrates.Understanding these numbers can be balanced with nutrients, cleaning carbohydrates to zero and increasing fats.

If you count on a gram, the amount of protein and fat is almost the same since then 1 g The protein contains 4 kcal, 1 g fat - 9 kcal.

In keto-diet, the increased fat amount of diet is important to use body fat as the main source of energy supply.

Keto diet: duration, sections, adaptation

Occasionally you can hear that keto-diet is a usual low-carbohydrate power supply.In fact, this is not the case at all.According to the principles of body influence, this system is very reminiscent of the popular Atkins diet.

Keton Nutrition shakes the body from the usual glyicolysis to lipolysis, and it takes time.Therefore, to achieve results, the ketogenic program should be observed for 2-3 weeks.

In addition, the first week should not wait for significant losses of fat deposits, as the body was not yet rebuilt into a new system and will continue to process the remaining carbohydrate reserves.

The phases of body body look like this:

1. First.It lasts 12 hours after the last intake of carbohydrate foods.At this stage, the body completely retains existing glucose reserves;
2. The second.It takes 24-48 hours.At this time, the body spends glycogen reserves 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 muscle mass;
4. Fourth.It starts 7 days.The body is adapted to the lack of carbohydrates and is built into a ketogenic state that leaves proteins as a source of energy.

Outside these sections, there is another right exit from the keto-diet.You cannot switch to a full -fledged diet that is rich in carbohydrates.The body needs adaptation again, but this time it needs to rebuild glycolysis.To do this, the carbohydrates should be administered gradually, increasing the amount of up to 30 g daily.

Keto-diet nutrition plan

Although he already knows that keto-diet is a low-carbohydrate energy plan, he has to learn how to follow this energy system and achieve results without disturbances.Regardless of what kind of keto-dita option you choose, you should be able to make a menu alone.

In order not to disturb the funds, you must follow the following recommendations:

First you have to calculate your daily calorie content.It depends on exactly what the goal is for a woman - burn or muscle mass.You can use an example for a woman weighing 75 kg to calculate the calculation.Its daily calorie content is equal to 2000 kcal.

You should receive 2 g daily.Protein per kilogram of dry muscle mass.Calculate him what proteins he should receive during the day: 75*2 = 150 g.

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

A gram of proteins and a gram of carbohydrate has a calorie content of 4 kcal.Based on this, we calculate the calorie content of the protein-hydrate component: (150 + 30)*4 = 720. So proteins and carbohydrates will be able to provide the body to 720 kcal.

To determine the amount of fats, we make the following calculations from 2000 (daily calorie content) 720 (what kind of carbohydrates and proteins are given), it turns out to be 1280 kcal.One gram of fat contains 9 kcal, which means that 1280 is divided into 9 and 142 fat is obtained.This is the standard of daily fat that must enter the body.

In order to understand how much fats, proteins and carbohydrates you need to obtain during a meal, the resulting amount is divided by five.Thus, it turns out that a woman has to get 28 g at an approach to the table.Fat, 5 g.Carbohydrates and 30 g.Protein.

The last step is to compile the individual menu and select products from the authorized list, taking into account the content of fats, proteins and carbohydrates. The keto diet is becoming increasingly popular in women, the low -carbohydrate, effective power supply system for weight loss.

If a woman is not aware of the amount of mileage you need, you can use the formula of Mifflin-jera:

(10*weight (kg)) + (6.25*growth (cm)) - (5*age (year)) - 161.

(10*70)+(6.25*165)-(5*25) -161 = 700+1031.250-125-161 = 1445-day calorie content for a woman.

Rules for access to ketosis

Follow the following recommendations to enter ketosis:

1. Fold the snacks because they cause insulin growth;
2. Add sports.You don't have to load yourself hard, it is enough to spend 20-30 minutes a day with light physical effort.This helps to lose weight more efficient;
3. Do not worry about the use of fats as these are the main source of keto-dietary energy;
4. Reduce the number of accepted proteins in the amount approx.1.4-1.7 g / 1 kg.your weight;
5. Restrict the use of carbohydrates and reduce their consumption to 35-50 g (about 20 g of clean carbohydrate);
6. You can experience starvation to increase the level of ketone.Make sure this is possible for your body;
7. Drink a lot of water and the amount of drunken fluid reaches 3-4 liters a day.

Signs of ketosis:

• Reduction of appetite;
• Increasing energy, strength and effort increase, improvement of mood;
• Possible smell of acetone from the body and urine from the mouth;
• The presence of ketones in the urine (checked with 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 habit and acquired), install the application on your phone, which definitely reminds you;
• Eat fiber -rich green vegetables (see a list of authorized products).

A list of recommended foods

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

Nutritionists highlight a huge list of products from which they can make their diet on a glamorous keto-diet.You can print this list and attach it on the dining table.

Among the authorized food products:

• Fruits - allows the use of unsweetened apples, grapefruit, orange;
• Nuts - suitable as a snack between main foods (almonds, nuts, hazelnuts and pistachios);
• Eggs are a product with rich vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
• Fish is another source of proteins and multiple unsaturated fatty acids.Red fish, cod, herring, piss, mowing, halibus and tuna consume 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 that is rich in fiber.However, the number of their numbers must be limited as some excess vegetables contain carbohydrates.We prefer: green salad, spinach, radish, cucumber, zucchini and cabbage;
• Seafood - rich not only in protein but also in nutrients.The body of the shells, squid, cancer, shrimp, oysters are well absorbed;
• Low prey sour -all products in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, low greasy milk and kefir).

The main advantage of the diet is the natural correction of metabolism, which causes extra pounds to be emptied, but so that the body is not stressed.

The keto diet is good for people who want to lose weight quickly and for those who have acquired and dry in the right mass of muscle.

Plant components facilitate the weight loss process.Glycogen and fats do not accumulate.Together with regular workouts, you can have a wonderful effect.Tea has no contraindication to use.

What to drink.

There will be ideal drinks for keto-diets:

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

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

Prohibited food

List of strictly forbidden products during keto-diets:

• Sugar;
• Bakery products (bread, bread);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mango, dates);
• Vegetables with high carbohydrate content (potatoes, battles, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
• Confectionery (cakes, chocolate, marshmallow, waffle).

The optimum amount of carbohydrates should not exceed 50 g daily.Use at least 1.5-2 liters of liquid daily.Estimated proportion of proteins, fats and carbohydrates: 20% - 75% - 5%.

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

Ketogenic diet blonde.

Direct sugar substitutes do not affect blood glucose levels, but they can negatively affect weight and maintain the desire for sweet foods.

One of the most harmful sweeteners:

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

They have a high calorie content and are the same as white sugar in harmful properties (increasing body weight, risk of insulin resistance, effect on liver and kidneys).

Rules for compliance with keto-diet

The ketogenic diet is not different from too strict rules and is hardly attributed to strict methods.Nevertheless, in order to achieve maximum results, specialist recommendations should be listened to without damage to health.

The keto diet is recommended for diabetes, epilepsy, Parkinson, etc.Rule.You must strictly follow the rules to achieve the resulting result.

1. Dinner at the latest 4 hours before bedtime;
2. Don't take it, no matter how much you like the results.The recommended duration is one week.It is only desperate to decide for a month who will renovate the number in order and throw an impressive amount of kilograms;
3. Drink at least one and a half to two liters of water a day;
4. Check out the sport.This accelerates the weight loss process;
5. It may contain 30-50 g of carbohydrates daily in the diet;
6. Coons, vaccination, grill, baking, double boiler is allowed.Baking is forbidden;
7. Fight for hunger.Drown with nuts or fruits;
8. The women's menu differs in less daily calorie content and many berries, nuts, fruits and vegetables.Man's diet should be higher calories and rely on fish and meat instead of plant food;
9. Take note 5-6 times a day, minimal doses.The keto diet contributes to comfortable weight loss and retaining the result after leaving it;
10. Follow the calorie content of the food.You have to spend a lot more than you consume.

Keto Diet is an energy system originally intended for children with epilepsy.In 1921, the endocrinologist R. Woodyite first realized that the liver forms ketone bodies with a low-carbohydrate, high-fat diet.

In the same year, the R. Uaylder therapist called a similar system of power with a keto-diet and began to use it for epilepsy therapy in situations where medicines did not result in the result.

Warning and contraindications

The ketone diet can provoke a consequence that is dangerous to body-keto acidosis.This is the poisoning of the body with ketones and the products of their collapse that fall into a coma.Keto acidosis is accompanied by acetone scent from the body of weight loss, urine, sweat.In this case, you should drink a large amount of clean water to remove the products of the fat pack from the body.

Follow him contraindicated:

• Diabetes mellitus patients;
• Diseases of digestive, cardiovascular, urinary tract systems;
• Children under 18 years of age;
• Women in breastfeeding;
• Pregnant.

The diet is complicated for men, though it allows them to emphasize all the relief of the muscles.Physical work is based on glucose consumption of muscles, which is excluded from keto-diet.You can experience strong weakness.In the first days of following your diet, you should prepare for the following symptoms:

1. Improving cholesterol.This problem may occur when saturated fats eat.The consequences of high cholesterol levels are diseases of the heart and blood vessels.If you make sure that only "beneficial" fats fall into food, such as nuts, vegetable oils, fish, such a side effect will not be threatened;
2. If the diet has sufficient fiber, which is contained in green vegetables and above, there will be no problem with digestion;
3. The appearance of fatigue.If you are not used to a small amount of carbohydrates, the body can first reaction in the form of fatigue.But in addition, depending on each character, fatigue either passes through or replaces the increase in strength and improving well -being.Over time, the body gets used to the fact that ketones become a source of energy;
4. Violation of ketoacidosis or carbohydrate metabolism is the smell of acetone from the body, from the mouth and urine.To get rid of it, you need to drink more water.Due to the possibility of ketoacidosis, keto-diet diabetes are strictly contraindicated;
5. Avitaminosis.Denial of carbohydrates can lead to the lack of minerals and vitamins in the body.You should take multivitamins during your diet.

Such symptoms make diets unacceptable to people involved in mental work.It will be difficult for them to focus on familiar matters.

This is provoked by a sharp decrease in blood sugar with preserved amounts of insulin.The need to replenish glucose reserves is not satisfied and the body is forced to use glycogen reserves.In this case, the brain and muscles are clearly missing the main source of energy.Restriction and apathy go away when they adapt to increased ketones and reduced glucose.

Recipes for Keto-Diet

There are many foods that are delicious and help in ketosis.We'll give you some interesting recipes.

Mackerel with vegetables

• Tomatoes - 2 pieces;
• Mackerel - 600 g;
• Carrots - 2 pieces;
• Lemon - 1 PC.;
• Onions - 2 pcs;
• Spices (ginger, turmeric, Provencal herbs) - 1 teaspoon;
• The taste of the salt.

Preparation:

1. Grate the mackerel body;
2. Gently cut off all the vegetables and insert into the fish body;
3. Leave the fish in this form for 1 hour;
4. Heat the oven to 200 ° C and bake the macro for 40 minutes.Bon Appetit!

Broccoli asparagus cabbage

• Onions - 100 g;
• Cabbage inflorescence - 400 g;
• Fat cream - 100 ml;
• Egg - 4 pcs;
• Butter - 40 g;
• The taste of the salt.

Method of preparation:

1. Foil cabbage inflorescence in salt water for 15 minutes, trunk;
2. Bake the onion, which is chopped in butter by chopping;
3. Add cooked broccoli inflorescences to the bow and bake for 5 minutes;
4. Then add the eggs and mix.Bon Appetit!

Omelette with cheese and bacon

• Hard cheese - 40 g;
• Dried mushrooms - 15 g;
• Bacon - 70 g;
• Egg - 2 pcs;
• Olive oil - 15 ml;
• The taste of the salt.

Method of preparation:

1. Send mushrooms to 50 ml.hot water.After steaming, cut with thin strips.Sigip the oil in a frying pan;
2. Beat the eggs and send them to bake.Then throw mushrooms and finely chopped bacon.Sprinkle the products with cheese;
3. For about 10 minutes, tash the dish under the lazy fire underneath the cover.If necessary, it is allowed to add a little salt.Bon Appetit!

Conclusion

1. In addition to weight loss due to burning fat deposits, keto-diet promotes brain function, blood pressure, cholesterol and other positive changes in human health;
2. The keto diet is a real find for men who cannot do without solid meat and at the same time want to keep the body in order;
3. Ketone bodies are made from liver fat and created to provide fuel with a person's internal organs;
4. There are three types of diets - classic, target and cyclic;
5. Energy production should be consumed up to 50 grams of carbohydrates daily for switching from fatting;
6. It is possible that it may appear with side effects such as constipation, cramps, quick heartbeat.Extremely rare: hair loss, dyspepsia, breastfeeding problems;
7. The keto diet is based on ketosis, which occurs when the number of carbohydrates consumed and the proteins consumed.