Basics of a ketogenic diet, keto menu for women

Every girl dreams of throwing up additional pounds today and getting an attractive figure.Excellent results can be achieved with a diet.The female body differs from man, so there are some nuances that are important to take into account and decide to lose weight in this way.

Shortly about the basics of the keto diet

Subcutaneous fat is formed in the body of a woman due to a great presence of glucose and sugar.The female menu, which was compiled according to the principle of a diet, triggers natural mechanisms in the body, which actively reduce subcutaneous fat.Ketogenic diet is ideal for women who want to have attractive shapes.

The keto diet is a high, moderate protein diet with a low carbohydrate.

Such a performance scheme changes the usual function of the body and helps to burn fat.And more precisely the burning of ketones.

Ketons are energy water -soluble molecules that are used as an alternative to glucose as fuel.Ketones are formed in the liver from food or fat in the body.

Since ketones are water -soluble, you do not need a protein to promote blood flow.The presence of ketones indicates that they burn fat for energy, not sugar.Therefore, carbohydrate consumption is strictly limited.

In this article there is talk about food ketosis - not to be confused with diabetic ketoacidosis (as a effect at the same time a high degree of ketones, glucose and dehydration that cannot occur in food ketosis).

Preparation for the keto diet

• Check your iron level (screening test on ferritin- the most accurate iron reversal indicator)- a high iron level can damage mitochondria.
• Take the analysis for vitamin D - your low concentration like a high iron content can affect a diet.

Important: Before the start of a diet, give back iron and vitamin D.

• Buy a glucometer ketometer and two types of stripes for glucose and for ketons.By measuring the ketone mirror, you can be sure that the body has been converted into fat burning and has set the diet in low indicators in time.If the glucose mirror is increased with normal ketones, you cannot worry.If ketones suffer from it, it is necessary to reduce the consumption of carbohydrates or protein.To get a blood waste, you also need lancelet and owner.

The ketone level should be between 0.5 and 3.0 mmol/l.If you have entered the state of ketosis, you will see the number of 5.0 mmol/l (and above).

• Buy digital scales with high precision to weigh parts of the food.
• Fill the refrigerator and the cupboards that are only suitable for food.
• Apply the support of a doctor or personal nutritionist and your relatives.

How to calculate your daily volume of the macronutrients

For each person, the BJU indicators vary during nutrition.They must be calculated yourself before starting the nutrition.

protein

The general formula is: for every kilogram of muscle weight - 1 gram of protein.The entire protein must be distributed between meals.

To determine muscle mass, you need:

1. Determine your percentage of body fat;
2. Multiply your weight in kilograms with a percentage of body fat - you get the weight of the fat in kilograms.
3. The resulting number, deduction from the total mass of the entire body - that is muscle mass.

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

• Scales with bioimedance analysis;
• Compare your photo in linen with photos of other people with different percentage of body fat on special websites on the Internet.
• Kaliper - a device that measures the thickness of the skin folds;

• Electromimedan myography (Skulpt -Kanner);
• BOD POD - Platymography of the air shift;
• Two -Energy X -Ray Absorpthytrhyumetry.

For a successful passage of a diet, it is important to carry out measurements as precisely as possible.You cannot make an approximate estimate by the eye - this prevents the body from rebuilding fat burning.

Carbohydrates

We make it clear that we will talk about pure carbohydrates that are completely learned.To calculate them, subtract the weight of the fiber in grams of the total number of all carbohydrates.

The daily daily consumption of assimilated carbohydrates should be brought up to 50 (and less) grams per day.This is about 10 % of the daily calorie content of the diet.However, the exact number can be much less for your body, up to 10 to 15 grams a day.It all depends on the individual properties of the body and the associated diseases.

Usually it is necessary to significantly reduce carbohydrate intake when entering a state of ketosis (focus to 20 grams).You can then experiment and increase this indicator (up to 40 or even 80 grams if you have high loads).

Important!If you overdo it with carbohydrates, you don't fly out of food ketosis for long.

Fat

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

Fat is the basis for nutrition, your daily consumption should be 70 - 85%.

Start with problems with the absorption of fats, digestive enzymes with lipase.

Varieties of the keto diet

Keto diet is the most effective method that burns fat in women.The performance scheme does not expose the body to stress and tries to stock up fat cells.Ketogenic diet simply builds up 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 can choose the right option for herself.

• Standard keto diet- This is the cheapest and most effective option.It is necessary to minimize carbohydrates during the entire life.Such a diet is ideal for women who are involved in the hall.
• Goal keto diet- This is a power supply that always has to increase carbohydrates after the gym.The purpose of increasing the norm of carbohydrates is to compensate for the body output for glucose for the greater efficiency of the training.
• Cyclic keto diet.Its essence is to fill the body with carbohydrates when it is most exhausted.Every woman decides separately when everyone has a different body when they are to be introduced to carbohydrate products.

Women who just want to lose weight should begin with a standard keto of a diet.In a week you can evaluate the general condition and the efficiency of the training.If the borehole has deteriorated and there is simply no strength for training, the body needs carbohydrates.In this case, it is important to adapt the diet.

Menu compiled with keto diet

A healthy woman should eat about 2200 kilocalories a day.Fats, proteins and very few carbohydrates from these.In the following you will find the menu of a classic diet as a guideline for compiling an individual circuit.

Such a plan is suitable for those who are immediately ready without pluning a long "swing" into a diet.

In the keto diet it is important to take calories into account.We recommend that you download a special application that automates all calculations and make it as precisely as possible.

Breakfast:

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

• Coffee with a tablespoon of butter, coconut oil;
• Cook or fried (on a tablespoon of coconut oil) 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 grated hard cheese;
• Chicken, fish or lamb - select the size of the portion along the protein individually;
• Two tablespoons of olive oil.

Snack:

It can be between the main meals.

• Fat bombs;
• Celery, avocados;
• Nuts.

Dinner:

At least three hours before going to bed.

• Salmon, beef or chicken prepared with a large proportion of fat, fat or ghee;
• Low carbohydrates vegetables with olive, butter or coconut oil.

Keto diet, a list of permissible products

With a keto diet, it is important not only to take into account the amount of food eaten, but what is more important.For the right circuit, the use of carbohydrate food must be reduced.This amount is sufficient for the normal functioning of the brain and the development of the muscles.

The menu of the classic diet can and should be adapted for individual properties.

• Fat and oils: coconut milk and butter, chicken and duck fat, fat and lard of herbal blows, organic ghee, dact oil, avocados oil, extra virgin olive oil.
• The fish, in addition to artificially grown or a certificate for marine faithfulness.The safest way: salmon, failure, anchovies, herring, sardines.Avoid fish in olive oil (fish packaging oil is not suitable for eating).
• Meat: lamb, pork, poultry meat (free walking chickens), game, meat -ball, beef (herbal maker cows).The moderate consumption of bacon and sausages is also permitted.
• Nuts, seeds: black sesame seeds, black caraway seeds, Brazilian walnut, raw cocoa - powder, beans and oil, chia seeds, flax, macadamia, walnuts - bakery, psalium, pumpkin seeds, seeds of sunflowers, pounds, linen seeds, coconut.
• Vegetables: asparagus, avocado, broccoli, Brussels Kohl, white cabbage, color, celery, cucumber, kale cabbage, mushrooms, green salad, green, spinach, tsukini.

After your body has been rebuilt to burn fat, you can return a limited number of vegetables such as eggplants, garlic, onions, parsnips, pepper, trough, tomatoes, pumpkin (a little).

• Fruit and berries: berries (ANY end) - a small handful and instead of vegetables, grapefruit - several panes instead of vegetables.

Based on the proposed products, a person can create a single food program.At the same time, it is important to take calories into account and not to exceed the permissible standard.Compliance with simple rules enables a wonderful figure and excellent health.

If you are not carried away, you can:

• Dairy products rich in fat and almost without protein: butter, ghee, whipped cream, sour cream, butter, solid cheese of the parmesan and chedder type, soft high fat cheese (for example "Bree").
• Eggs from herb chickens (7 gr. Squirrel).
• Almonds (limited amounts because there is a lot of protein)
• Sugar replacement products (preferably only in the initial stages): stevia, arches, sugar alcohols (eryrititis, xylitol, sorbit, mallite, mannit, glycerin).

The role of fibers in the keto diet

There are:

• 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, so that they can feel saturated for a long time.
• Insoluble - contained in celery, green beans and vegetables with dark leaves.If you tie to the toxins, remove those from the body.Stabilize the PH value of the intestine and block the spread of dangerous microbes.

What are the fibers for a diet?

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

The recommended amount of consumption per day is 35 grams of fibers in the form of food additives and 50 (or more) grams - from entire products.

Unacceptable products for the keto diet

There are a number of products that reduce the circuit for the keto diet to a minimum, they have to be avoided.

The following products are in the black list:

• Fat of industrial - vegetable oils (sunflower, rapeseed, peanut, cotton, corn, cotton, soybeans) processed;
• Transfiner - salad dressing, mayonnaise, peanut oil, etc., where there are hydrated fats in the composition;
• Milk and hut cheese, kefir, yogurt, ricotta (rich in proteins);
• Sugar;
• Ketchup, salsa, grill sauce, soy and tomato sauces;
• Juices, Smoothies shopping;
• Sweet white and sparkling wine;
• All types of muesli;
• Bananas, apples and other, unpassed fruits;
• Grape;
• bread;
• Cake, cake;
• Potato;
• Bake.

All products that are rich in carbohydrates.They penetrate the body and provoke the liver for the production of glycogen, which is not acceptable for ketone bodies.Even a slight excess of the defined norm of carbohydrates can minimize all efforts and fill the body with additional fat cells.It is important to read the composition of all purchased products carefully, even unwanted strength or sugar can include normal spices.

The advantageous effect of a diet on the body

In any case, the greatest advantages of Keto's nutrition are the quick burning of subcutaneous fat.In a short time, the female body relieves additional pounds well.In most cases, a reconstruction for a "new mode" will take place in 1-2 weeks.

An additional advantage of this circuit is that a person cannot be overeated during the food and is not tortured by a strong feeling of hunger all day.This is due to the fact that nutrition does not allow that the insulin level increases a lot.As you know, it is insulin that is responsible for the feeling of hunger.With the keto diet you can quickly lose weight and at the same time not to eat brutal desire.

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

Keto diet is unique in that no additional pounds are returned after the circuit has been canceled.This is due to the fact that a person does not starve through the diet and the body simply gets used to such a norm of the food consumed.

And maybe the main thing for what it is worth trying a keto -a diet -This is your ability to completely create the metabolism and improve your health.Second kind diabetes, acne, migraines and even cancer are the diseases that can withdraw from such a strong enemy.

Like any diet, the circuit leads to changes to the body according to the keto menu.Each person is individual, so they react to a new diet in their own way.