Basics of ketogenic diet, Keto-menu for women

Every girl dreams of throwing away extra pounds and getting an attractive figure today.Excellent results can be achieved using a diet.The female body is different from the man, so there are some nuances that are important for consideration, deciding to lose weight that way.

Briefly for the basics of keto diet

Subcutaneous fat is formed in the body of a woman due to a great presence of glucose and sugar.The female menu, composed according to the principle of diet, triggers the natural mechanisms in the body that actively break down subcutaneous fat.The ketogenic diet is ideal for women who want to have attractive shapes.

Keto diet is a high -fat diet with a low carbon content, a moderate protein diet.

Such a power scheme changes the usual functioning of the body and helps to burn fat.And more precisely, the burning of ketones.

Ketones are soluble in energy water molecules that are used as a fuel as an alternative to glucose.The formation of ketones occurs in the liver of food or fat accumulated in the body.

Because ketones are soluble in water, they do not need protein to promote blood flow.The presence of ketones suggests that you burn fat for energy, not sugar.Carbohydrate consumption is therefore strictly limited.

This article will speak of nutritional ketosis - not to be confused with diabetic ketoacidosis (as an effect at the same time high levels of ketones, glucose and dehydration, which cannot occur with nutritional ketoosis).

Preparing for a keto diet

• Check the iron level (a ferritin screening test- the most accurate iron reversal indicator)- a high iron level can damage the mitochondria.
• Take the vitamin D analysis - its low concentration, as a high level of iron, can prevent the diet.

Important: Before you start a diet, return the level of iron and vitamin D.

• Buy a glucometer-prostometer and two types of glucose strips and ketones.By measuring the level of ketones, you can be sure that the body is remodel to fat and on time to adjust the diet in low indicators.If the glucose level increases with normal ketones, you cannot worry.If ketones suffer from this, then it is necessary to reduce the consumption of carbohydrates or protein.To get a drop of blood, you will also need Lancelet and holder.

The level of ketones should be from 0.5 to 3.0 mmol/l.If you enter the state of ketosis, you will see the number of 5.0 mmol/l (and above).

• Buy digital scales with high accuracy to weigh portions of food.
• Fill the refrigerator and cabinets suitable only for diet food.
• Take the support of a doctor or personal nutritionist as well as your loved ones.

How to calculate your daily volume of macronutrients

For each person, the BJU indicators during the diet vary.They must be calculated themselves before the start of the diet.

Protein

The overall formula is the following: for each kilogram of muscle weight - 1 gram of protein.All protein should be distributed between meals.

To determine muscle mass, you need:

1. Determine your percentage of body fat;
2. Multiply your weight in pounds by a percentage of body fat - you will get the weight of fat in kilograms;
3. The resulting number deducted from the total mass of the whole body is muscle mass.

To clarify the percentage of body fat, you can use:

• Libra with bioimedon analysis;
• Compare your photo in lingerie with photos of other people with different percentage of body fat on special sites on the Internet;
• Kaliper - a device that measures the thickness of the folding skin;

• Electromimmedan myography (sculpture skainer);
• BOD POD - Payable air displacement;
• Two -energy X -ray absorbetriimetries.

For the successful passing of a diet, it is important to make measurements as accurate as possible.You cannot make an approximate eye assessment - this will prevent the body from restoring fat burning.

Carbohydrates

We explain that we will talk about clean carbohydrates, those that will be fully learned.To calculate them, remove the weight of dietary fiber in grams from the total number of all carbohydrates.

The total daily consumption of assimilated carbohydrates should be led to 50 (and less) grams per day.This is approximately 10 % of the daily calorie content of the diet.But the exact number can be much smaller for your body, up to 10 - 15 grams per day.It all depends on the individual characteristics of the body and related diseases.

Usually, when you enter a ketosis state, it is necessary to significantly reduce the intake of carbohydrates (focus on 20 grams) and then you can experiment and increase this indicator (up to 40 or even 80 grams if you have large loads).

Important!If you are overdoing carbohydrates, then not "out" of a nutritional ketosis for a long time.

Fat

Important!The amount of omega-6 fatty acids should not exceed 4 % of the daily calorie content of the diet.

Fat is at the heart of the diet, their daily consumption should be 70 - 85%.

With problems with fat absorption, start taking digestive enzymes with lipase.

Varieties of keto diet

Keto diet is the most effective method that burn fat in women.The power scheme does not expose the body to stress, trying to stock up on fat cells.The ketogenic diet simply restores the work of metabolic processes.There are three types of such a diet, they are all effective, but a little different.Thanks to the diversity, every woman will be able to choose the right option for herself.

• Standard Keto diet- This is the most accessible and effective option.Throughout the food period, it is necessary to minimize carbohydrates.Such a diet is ideal for women involved in the hall.
• Target keto diet- This is a power supply that should always increase carbohydrates after fitness.The purpose of increasing the norm of carbohydrates is to compensate for the body consumed for glucose, for the greater efficiency of training.
• A cyclical keto diet.Its essence is to replenish the body with carbohydrates when it is most exhausted.When to introduce carbohydrate products, each woman decides separately, since everyone has a different body.

Women who just want to lose weight should start a way with a standard diet.After a week, you can evaluate the general condition and efficiency of training.If it has deteriorated well and there is simply no power for training, then the body needs carbohydrates.In this case, it is important to adjust the diet.

Menu composed of keto diet

A healthy woman should eat about 2200 kilocalories a day.Of these, fats, proteins and very little carbohydrates occupy most of them.Below is the menu of a classic diet, as a direction for compiling an individual power circuit.

Such a plan is suitable for those who are immediately ready to immerse themselves in a diet without a long swing.

In a keto diet, it is important to take into account calories.We advise you to download a special application that automates all the calculations and will make them as accurate as possible.

Breakfast:

Drink breakfast until this time until you feel a tangible hunger.Gradually increase the difference between dinner and breakfast (it can reach 18 hours).

• coffee with a tablespoon of butter, coconut oil;
• Boiled or fried (on a tablespoon of coconut oil) eggs 3 pieces, you can add tsukini or spinach.

Dinner:

A few hours after breakfast.

• Half of the avocado, many green leaves - sprinkle with two tablespoons of grated hard cheese;
• Chicken, fish or lamb - individually select the size of the protein part;
• Two tablespoons of olive oil.

Breakfast:

It can be among the main dishes.

• Thick bombs;
• celery, avocado;
• Nuts.

Dinner:

At least three hours before bedtime.

• salmon, beef or chicken meat made with a large share of fats, fats, fats or ghee;
• Low carbohydrate vegetables, seasoned with olive, butter or coconut oil.

Keto diet, a list of authorized products

With a keto diet, it is important to take into account not only the amount of food eaten, but also what is more important than their composition.For the right power circuit, it is necessary to reduce the use of carbohydrate foods.This amount will be sufficient for the normal functioning of the brain and the development of the muscles.

The menu of the classic diet can and should be adjusted for individual characteristics.

• Fat and oils: coconut milk and butter, chicken and duck fats, fats and lard on herbal cows for fattening, organic ghee, dacts of oil, avocado oil, extra virgin olive oil.
• Fish, in addition to artificially grown or with a marine custody certificate.The most secure type: salmon, failure, anchovy, herring, sardines.Avoid fish in olive oil (fish packing oil is not suitable for eating).
• Meat: lamb, pork, homemade meat (free pedestrian chickens), game, meat, beef (herbal fat cows).Moderate consumption of bacon and sausages is also allowed.
• Nuts, seeds: black sesame seeds, black kilogram seeds, Brazil nut, raw cocoa - dust, beans and butter, chia seeds, linen, macadamia nuts, nuts - bakery, pumpkin seeds, sunflower seeds, kilograms, flax seeds, coconuts.
• Vegetables: asparagus, avocado, broccoli, Brussels sprouts, white cabbage, colored cabbage, celery, cucumbers, cabbage cabbage, mushrooms, lettuce, greenery, spinach, tins.

Once your body has been converted to burn fat, you can return to the diet a limited number of vegetables such as: eggplant, garlic, onion, parsnip, black pepper, trough, tomatoes, pumpkin (a little).

• Fruits and fruits: fruits (all sorts) - a small handful and instead of vegetables, grapefruit - a few slices instead of vegetables.

Based on the proposed products, one can prepare an individual food scheme.At the same time, it is important to take into account calories and not exceed the permissible rate.Observing simple rules will give a wonderful figure and excellent health.

If you don't get involved then you can:

• Dairy products rich in fat and almost deprived of protein: butter, warm oil, whipped cream, sour cream, butter, thick parmesan cheeses and cheddar, soft cheeses with high fat (eg "bri").
• Eggs from herbal chickens for fattening (7 g squirrel).
• Almonds (limited amount as there is a lot of protein)
• Ground substitutes (preferably only at the initial stage): stevia, archath, sugar alcohols (eryricitis, xylitis, sorbitol, raspberries, manic, glycerin).

The role of fibers in keto diet

Has:

• Soluble - contained in berries, cucumbers, beans and nuts.Once in the intestine, they form a gel -like mass and thus slow down the digestive process, allowing you to experience satiety for a longer period.
• Insoluble - contained in celery, green beans and vegetables with dark leaves.By connecting to toxins, they remove those from the body.Stabilize the pH level of the intestine, blocking the spread of hazardous germs.

What are the fibers for a diet?

1. Fibers are food for "good" intestinal bacteria that strengthen the body.
2. The fibers prevent the absorption of carbohydrates and thus reduce the jumps of sugar and insulin levels.
3. Soluble and insoluble fibers together form a type of barrier in the intestine that protects the liver.
4. Soluble fibers are converted into short fatty acids, which feed useful intestinal bacteria and serve as fuel for cells as well as for biological signal molecules.

The recommended amount of consumption per day is 35 grams of fibers in the form of nutritional supplements and 50 (or more) grams of entire products.

Unacceptable Keto Diet Products

There are a number of products that reduce the ket diet power scheme to a minimum, they should be avoided.

The following products are in the black list:

• Fats treated with industrial - vegetable oils (sunflower, rapeseed, peanuts, cotton, corn, cotton, soybeans);
• Transfilemen - salad dressing, mayonnaise, peanut butter, etc., where the composition has hydrogenated fats;
• Milk and cottage cheese cheese, yogurt, yogurt, ricotta (rich in protein);
• sugar;
• ketchup, salsa, barbecue sauce, soy and tomatoes;
• juices, shopping cocktails;
• Sweet white and sparkling wine;
• All types of cereals;
• bananas, apples, etc., not allowed fruits;
• grapes;
• bread;
• cakes, cakes;
• potatoes;
• Assone roast.

All those products that are rich in carbohydrates.By penetrating the body, they provoke the liver to the production of glycogen, which is unacceptable to ketone bodies.Even a slight excess of the established rate of carbohydrates can minimize all efforts, as well as fill the body with additional fat cells.It is important to carefully read the composition of all purchased products, even unwanted starch or sugar may include ordinary spices.

The beneficial effect of the diet on the body

Definitely the largest benefits of Keto's diet involve the rapid burning of subcutaneous fat.In a short time the female body relieves a lot of pounds.In most cases, a new mode is restored for 1-2 weeks.

An additional advantage of this power chain is that during the food one does not overeat and throughout the day it is not tormented by a strong feeling of hunger.This is due to the fact that the diet does not allow the level of insulin to increase much.As you know, insulin is responsible for the feeling of hunger.Keto Diet allows you to lose weight quickly and at the same time not to experience a brutal desire to eat.

Interesting!Insulin is responsible for storing nutrients.It turns excess carbohydrates into fat!

Keto Diet is unique in that after the cancellation of the power chain, the extra pounds do not return.This is due to the fact that one does not starve throughout the diet and the body just gets used to such a norm of consumed food.

And, perhaps, the main thing about what it's worth trying to try a keto diet is its ability to put it completely in order of metabolism and improve your health.The second type diabetes, acne, migraines and even cancer are those diseases that can withdraw before such a strong enemy.

Like any diet, the power chain according to the keto menu makes changes in the body.Each person is individual, so he reacts to a new meal in his own way.