Fundamentals of a ketogenic diet, keto menu for women

Each girl dreams of throwing extra kilos away and getting an attractive figure today.Excellent results can be obtained using a diet.The female body differs from the male, so there are some shades that are important to consider, deciding to lose weight in this way.

Briefly on the bases of the Keto diet

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

The keto diet is a low -low fat and moderately protein -low -content diet.

This power scheme changes the usual functioning of the body and helps to burn fat.And more precisely, the fire of the ketones.

Keton are soluble molecules in energy water that are used as fuel as an alternative to glucose.Chetoni's formation occurs in the liver from foods or fats accumulated in the body.

Since ketones are soluble in water, they do not need protein to promote blood flow.The presence of ketoni suggests that for energy burns fats, not sugar.Therefore, carbohydrate consumption is strictly limited.

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

Preparation for the Keto diet

• Check your level of iron (screening test on ferritin- The most accurate iron inversion indicator): a high level of iron can damage the mitochondria.
• Take the analysis for vitamin D: its low concentration, like a high level of iron, can interfere with a diet.

Important: before starting a diet, return the level of iron and vitamin D.

• Buy a glucometer glucometer and two types of glucose and keton.By measuring the level of ketoni, you can be sure that the body has been reconstructed in burning fats and in time to adjust the diet in low indicators.If the glucose level has increased with normal ketones, you cannot worry.If the ketones suffer from it, it is necessary to reduce the consumption of carbohydrates or proteins.To obtain a drop of blood, you will also need lanceles and support.

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

• Buy high precision digital scales for weighing food.
• Fill the refrigerator and wardrobes suitable only for dietary foods.
• Transform the support of a personal doctor or 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 alone before the start of the diet.

Protein

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

To determine muscle mass, it is necessary:

1. Determine your percentage of body fat;
2. Multiply your weight in kilograms by a percentage of body fat: you will receive the weight of the fat in the kilograms;
3. The resulting number, deduct from the total mass of the whole body - this is muscle mass.

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

• stairs with bioimedance analysis;
• Compare your linen photo with photos of other people with a different percentage of body fats on special sites on the internet;
• Kaliper: a device that measures the thickness of the folds of the skin;

• Electromimedan Myography (Sculpt Skanner);
• BOD POD - Platimography of the movement of the air;
• Two -energy X -ray absorbing absorbing.

For a successful passage of a diet, it is important to perform measurements in the most accurate way possible.You cannot make an approximate estimate by eye: this will prevent the body from reconstructing the combustion of fats.

Carbohydrates

We clarify that we will talk about pure carbohydrates, those that will be completely learned.To calculate them, remove the weight of the diet fiber in the grams of the total number of all carbohydrates.

The total daily consumption of assimilated carbohydrates should be brought up to 50 (and less) grams per day.This is about 10 % of the daily caloric content of the diet.But the exact number can be much less 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 state of ketosis, it is necessary to significantly reduce the intake of carbohydrates (focus on 20 grams) and therefore you can experiment and increase this indicator (up to 40 or even 80 grams, if you have high loads).

Important!If he wisses with carbohydrates, do not "fly out" by the dietary diet for a long time.

Fat

Important!The quantity of Omega-6 fatty acids should not exceed 4 % of the daily caloric content of the diet.

Grasso is the basis of the diet, their daily consumption should be 70-85%.

With problems with the absorption of fats, it begins to take digestive enzymes with lipase.

Variety of diet cheto

The keto diet is the most effective method, burning fats in women.The power scheme does not expose the body to stress, trying to stock up on fat cells.The ketogenic diet simply reconstructs the work of metabolic processes.There are three types of this diet, they are all effective, but slightly different.Thanks to diversity, every woman will be able to choose the right option for herself.

• Standard Keto diet- This is the most convenient and effective option.During the whole food period, it is necessary to minimize carbohydrates.This diet is ideal for women involved in the room.
• Target Keto Diet- This is a power supply that must always increase carbohydrates after the gym.The purpose of increasing the norm of carbohydrates is to compensate for the body spent in glucose, for the greater efficiency of the training.
• Cyclical diet kesto.Its essence is to reintegrate the body with carbohydrates when it is more exhausted.When to introduce carbohydrate products, each woman decides separately, since everyone has a different body.

Women who only want to lose weight should start with a standard cheto of a diet.In a week, you can evaluate the general conditions and the efficiency of the training.If well -being has worsened and there is simply no strength for training, then the body needs carbohydrates.In this case, it is important to adjust the diet.

Menu compiled by the Keto diet

A healthy woman should eat about 2200 kilocalories per day.Of these, fats, proteins and very few carbohydrates occupy most of them.Below is the menu of a classic diet, as a guideline for the compilation of a single power circuit.

This plan is suitable for those who are immediately ready to immerse yourself in a diet without a long "swing".

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

Breakfast:

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

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

Dinner:

A couple of hours after breakfast.

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

Snack:

It can be among the main meals.

• Fatty bombs;
• celery, avocado;
• Walnuts.

Dinner:

At least three hours before bedtime.

• salmon, beef or chicken prepared with a large altitude of fat, fat or ghi;
• Low carbohydrate vegetables seasoned with olive oil, butter or coconut.

Keto Diet, a list of allowed products

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

The classic diet menu can and must be regulated, for individual characteristics.

• Fat and oils: coconut and butter milk, chicken and fat duck, fat and crush of herbal fattening cows, biological clarified butter, dated oil, avocado oil, extra virgin olive oil.
• The fish, in addition to artificially cultivated or has a certificate of marine trust.The safest species: salmon, bankruptcy, anchovies, herring, sardines.Avoid fish in olive oil (fish packing oil is not suitable for eating).
• Meat: lamb, pork, poultry meat (free walking chickens), game, offenders of meat, beef (high gear cows).Moderate bacon and sausage consumption is also allowed.
• Walnuts, seeds: black sesame seeds, black cumin seeds, Brazilian walnut, raw cocoa - dust, beans and oil, chia seeds, flax, macadamia walnuts, walnuts - oven, psillium, pumpkin seeds, giraflora seeds, kilos, lining seeds, coconut.
• Vegetables: asparagus, avocado, broccoli, Brussels cabbage, white cabbage, color cabbage, celery, cucumbers, cabbage cabbage, mushrooms, green salad, vegetables, spinach, tsukini.

After your body has been reconstructed to burn fat, you can return to the diet a limited number of vegetables such as: aubergines, garlic, onions, pastrnaca, pepper, trogolo, tomatoes, pumpkin (a little).

• Fruits and berries: berries (any) - A handful and instead of vegetables, grapefruit - different slices, rather than vegetables.

Based on the products offered, a person can develop an individual food scheme.At the same time, it is important to consider calories and not exceed the allowed rule.Conformity with simple rules will give a wonderful figure and excellent health.

If you don't let you transport, then you can:

• Lattiero -Caseari products rich in fats and almost protein -free: butter, clarified butter, whipped cream, sour cream, butter, solid cheeses of the Parmesan type and kedder, soft cheeses with high fat (for example "Bree").
• Eggs from kneading chickens based on herbs (7 gr. Lighting).
• Almonds (limited amount, since there are many proteins)
• Sold up of sugar (preferably only in the initial phase): Stevia, Archate, Sugar Alcohol (Eryrititis, Xylit, Sorbitol, Mallite, Mannit, Glycerin).

The role of the fibers in the Keto diet

There are:

• Soluble - Content in berries, cucumbers, beans and nuts.Once in the intestine, they form a mass similar to a gel and therefore slow down the digestive process, which allows you to try satiety for a longer period.
• Insoluble - Content in celery, green beans and vegetables with dark leaves.Toxins binding, remove those from the body.Stabilize the level of pH of the intestine, blocking the propagation of dangerous microbes.

What are the fibers for a diet?

1. Fiber are food for "good" intestinal bacteria that strengthen the body.
2. The fibers prevent the absorption of carbohydrates and therefore reduce jumps to sugar and insulin levels.
3. The soluble and insoluble fibers together form a sort of barrier in the intestine that protects the liver.
4. Soluble fibers are converted into short fatty acids -Chapels that feed beneficial intestinal bacteria and act as fuel for cells and biological signal molecules.

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

Unacceptable products for the Keto diet

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

The following products are in the black list:

• Fat developed by industrial vegetable oils (sunflower, rapeseed, peanuts, cotton, corn, cotton, soybean);
• Transfinari - salad condiment, mayonnaise, peanut oil and so on, where there are hydrogenated fats in the composition;
• milk and cottage, kefir, yogurt, ricotta (full of proteins);
• sugar;
• ketchup, sauce, barbecue sauce, soybean and tomato sauces;
• juices, shopping smoothies;
• White and sparkling wine;
• All types of cereals;
• bananas, apples and others, not allowed fruits;
• grape;
• bread;
• cakes, cakes;
• potato;
• Cooking ace.

All those products rich in carbohydrates.By penetrating the body, they cause the liver to the production of glycogen, which is unacceptable for ketone bodies.Even a slight excess of the consolidated norm of carbohydrates can minimize all efforts, as well as filling the body with additional fat cells.It is important to carefully read the composition of all the products purchased, even unwanted starch or sugar can include ordinary condiments.

The beneficial effect of a body diet

Certainly the greatest advantages of Keto's diet include rapid combustion of subcutaneous fat.In a short time, the female body relieves well the extra pounds.In most cases, in 1-2 weeks, a reconstruction for a "new mode" takes place.

A further advantage of this energy circuit is that during food a person does not eat too much and all day is not tormented by a strong feeling of hunger.This is due to the fact that the diet does not allow the insulin level to increase a lot.As you know, it is insulin that is responsible for the feeling of hunger.The keto diet allows you to lose weight quickly and at the same time do not hear a brutal desire to eat.

Interesting!Insulin is responsible for the conservation of nutrients.Transform excess carbohydrates into fat!

The keto diet is unique in that after the cancellation of the Potenza circuit, no extra kilos are returned.This is due to the fact that a person who is not hungry during the diet and the body is simply used to such a rule of consummate food.

And, perhaps, the main thing for what is worth trying a cheto diet - this is its ability to completely put the metabolism completely and improve its health.Second type diabetes, acne, migraine and even cancer are those diseases that can retire to such a strong enemy.

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