Basic about a ketogenic diet, keto menu for women

Every girl dreams of throwing extra pounds and getting an attractive figure today.Excellent results can be achieved using a diet.The female body differs from the tap, so there are some nuances that are important to consider and decide to lose weight in this way.

Short about the basics of the Keto Diet

In a woman's body, subcutaneous fat is formed due to a large presence of glucose and sugar.The female menu gathered according to the principle of a diet triggers natural mechanisms in the body that actively break down subcutaneous fat.Ketogenic diet is ideal for women who want to have attractive forms.

Keto -diet is a fat -fat -carbering, moderate protein.

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

Ketones are energized molecules used as fuel as an alternative to glucose.The formation of ketones occurs in the liver from food or fat accumulated in the body.

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

This article will talk about foodosis - not to be confused with diabetic ketoacidosis (as an effect at the same time with high level of ketones, glucose and dehydration that cannot occur with foodosis).

Preparing for keto -diet

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

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

• Buy a glucometer cetometer and two types of strips-for glucose and for ketones.By measuring the level of the ketones, you can be sure that the body was rebuilt for fat burning and in time to adjust the diet in low indicators.If the glucose level increases with normal ketones, you cannot worry.If ketones suffer from this, it is necessary to reduce the consumption of carbohydrates or protein.To get a drop of blood, you also need the lancer and hold.

The level of ketones must 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 above).

• Buy digital scales with high) for weighing food.
• Fill the refrigerator and cabinets that are only suitable for dieting food.
• Turn support from a doctor or personal nutrition physiologist as well as your loved ones.

To calculate your daily amount of macronutrients

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

Protein

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

To determine the muscle mass you need:

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

To clarify the percentage of body fat you can use:

• scales with bio -dancing analysis;
• Compare your photo in linen with photos of other people with different percentage of bodily fat on special sites on the Internet;
• Caliper - a device measuring the thickness of the skin;

• Electromimedan Myography (Sculpture Scanner);
• BOD POD - Platymography of air displacement;
• Two -Energi X -Ray Absorphytrhyumetry.

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

Carbohydrates

We clarify that we will talk about pure carbohydrates, those that will be taught completely.To calculate them, pull the weight of the dietary fiber in 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.Day.This is approx.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 a day.It all depends on the individual properties of the body and related diseases.

Usually, when entering a keto state, it is necessary to reduce carbohydrate intake to a great extent (focus on 20 grams), and then you can experiment and increase this indicator (up to 40 or even 80 grams if you have high loads).

Important!If you exaggerate it with carbohydrates, don't "fly out" from madosis for a long time.

Fat

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

Fat is the basis of the diet, their daily consumption must be 70 - 85%.

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

Sorts of Keto Diet

Keto diet is the most effective method that burns fat in women.The power chart does not expose the body to stress and tries to fill fat cells.Ketogenic diet simply rebuilds the work of metabolic processes.There are three types of such a 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 affordable and effective option.Throughout the food period, it is necessary to minimize carbohydrates.Such a diet is ideal for women involved in the hall.
• Measure keto -diet- This is a power supply that must always increase carbohydrates after the gym.The purpose of increasing the norm for carbohydrates is to compensate for the body used on glucose for the greater efficiency of exercise.
• Cyclic keto -diet.Its essence is to refill the body with carbohydrates when most exhausted.When to introduce carbohydrate products, every woman decides separately as everyone has another body.

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

MENU prepared by Keto Diet

A healthy woman should eat about 2200 kilo calories per day.Day.Of these, fat, proteins and very few carbohydrates absorb most of them.Below is the menu for a classic diet as a guideline for preparing an individual cycle.

Such a plan is suitable for those who are immediately ready to throw themselves into a diet without a long "turn".

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

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

Noon:

A few hours after breakfast.

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

Snack:

It can be between the most important meals.

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

Noon:

At least three hours before bedtime.

• Salmon, beef or chicken prepared with a large proportion of fat, fat or ghee;
• Make -carb vegetables spiced with olives, butter or coconut oil.

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 by their composition.For the correct power circuit, it is necessary to reduce the use of carbohydrate food.This amount will be enough for the normal function of the brain and the development of muscles.

The menu with the classic diet can and must be adjusted for individual properties.

• Fat and oils: Coconut milk and butter, chicken and duck grease, fat and mad with herbal fat cows, organic ghee, dact oil, avocado oil, extra virgin olive oil.
• The fish beyond artificially grown or has a certificate for Marine Trusteship.The safest species: salmon, failure, anchovies, herring, sardines.Avoid fish in olive oil (fish packaging oil is not suitable for eating).
• Meat: lamb, pork, poultry meat (free wandering chickens), games, meat offal, beef (herbal cows).Moderate consumption of bacon and sausages is also allowed.
• Nuts, seeds: black sesame seeds, black caraway seeds, Brazilian walnut, raw cocoa - powder, beans and oil, chia seeds, flax, nuts macadamia, walnuts - bakery, psillium, pumpkin seeds, seeds of sunflower, pounds, lens seeds, coconut.
• Vegetables: asparagus, avocado, broccoli, rose cabbage, cabbage, color cabbage, celery, cucumbers, green cabbage, mushrooms, green salad, greens, spinach, tsukini.

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

• Fruits and berries: berries (any) - a small handful and instead of vegetables, grapefruit - more slices instead of vegetables.

Based on the proposed products, a person can prepare an individual food arrangement.At the same time, it is important to consider calories and not exceed the permitted norm.Compliance with simple rules provides a wonderful figure and excellent health.

If you are not being carried away you can:

• Dairy products that are rich in fat and almost devoid of protein: butter, ghee, whipped cream, cream fraiche, butter, solid cheeses of parmesan and chedder -type, soft high fat cheeses (for example, "bree").
• Eggs from herbal fat of chickens (7 gr. Squirrel).
• Almonds (limited amount as there is a lot of protein)
• Sugar substitutes (preferably only in the initial step): Stevia, Archate, Sugar Alcoans (Eryrititis, Xylit, Sorbitol, Mallite, Mannit, Glycerin).

Fiber's role in the Keto Diet

There are:

• Soluble - contained in berries, cucumbers, beans and nuts.When in the gut, they form a gel -like mass and thereby slow down the digestive process, which allows you to feel saturation for a long period of time.
• Insoluble - contained in celery, green beans and vegetables with dark leaves.Binding to the toxins they remove them from the body.Stastize the level of the gut pH and block the propagation of dangerous microbes.

What are the fibers for a diet?

1. The fibers are food for "good" gut bacteria that strengthen the body.
2. The fibers prevent the absorption of carbohydrates, thereby reducing the jumps in sugar and insulin levels.
3. Soluble and insoluble fibers together form a kind of barrier in the gut that protects the liver.
4. Soluble fibers are transformed into short chapel fatty acids that feed with advantageous gut bacteria and serve as fuel for cells as well as biological signaling molecules.

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

Unacceptable products for keto -diet

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

The following products are on the black list:

• Fat processed by industrial - vegetable oils (sunflower, rapeseed, peanut, cotton, corn, cotton, soybean);
• Transfins - Salad dressing, mayonnaise, peanut oil and so on where there is hydrogened fat in the composition;
• Milk and cottage cheese, kefir, yogurt, ricotta (rich in proteins);
• sugar;
• ketchup, salsa, barbecue sauce, soy and tomato sauces;
• Juice, Shopping Smoothies;
• Sweet white and sparkling wine;
• All types of grain;
• Bananas, apples and others, not allowed fruits;
• grape;
• bread;
• Cakes, Cakes;
• potato;
• Asso baking.

All the products that are rich in carbohydrates.When they penetrate the body, they provoke the liver to the production of glycogen, which is unacceptable for ketone bodies.Even a slight surplus of the established norm for carbohydrates can minimize all effort 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 advantageous effect of a diet on the body

Definitely the biggest benefits of Keto's diet include rapid combustion of subcutaneous fat.In a short time, the female body relieves extra pounds well.In most cases, a reconstruction finds a "new state" for 1-2 weeks.

A further advantage of this border of power is that a person under food does not overeat, and all day he is not plagued by a strong feeling of hunger.This is due to the fact that the diet does not allow insulin levels to rise a lot.As you know, it is insulin that is responsible for the feeling of hunger.The Keto Diet allows you to quickly lose weight and at the same time do not feel a brutal desire to eat.

Interesting!Insulin is responsible for storing nutrients.He transforms excess carbohydrates into fat!

Keto diet is unique, as after cancellation of the power circuit is not returned.This is due to the fact that a person does not starve throughout the diet and the body simply becomes used to such a norm for food consumed.

And perhaps the most important thing for what is worth trying a keto a diet - this is her ability to completely lay down to get metabolism and improve her health.Diabetes of the other type, acne, migraine and even cancer are the diseases that can retreat before such a strong enemy.

Like any diet, the power circuit makes according to the keto menu changes in the body.Each person is individual, so it responds to a new nutrition in its own way.