A ketogenic diet for women, the basic things of keto-menu

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 male, so there are some nuances that are important to consider, deciding to lose weight in this way.

About the basics of Keto diet in short

In a woman's body, subcutaneous fat is caused by a large appearance of glucose and sugar.The female menu compiled according to the principle of a diet triggers the natural mechanism in the body, which actively breaks the subcutaneous fat.Catogenic diet is ideal for women who want to be in attractive forms.

Keto diet is a high -FAT low -carb, medium protein diet.

This type of power plan changes the normal functioning of the body and helps in burning fat.And more accurately, burning of ketones.

Caton energy is water -fingering molecules that are used as fuels as an alternative to glucose.Ketons are formed in the liver with accumulated food or fat in the body.

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

This article will talk about food ketosis - not confused with diabetic ketooidosis (at the same time high levels of ketones, as the effect of glucose and dehydration, which cannot be accompanied by food ketosis).

Keto diet preparation

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

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

• Buy glucometer-selectometer and two types of strips for glucose and conn.By measuring keton levels, you can ensure that the body was rebuilt on time to burn fat and adjust the diet in low indicators.If the glucose level increases with normal ketone, you cannot worry.If ketones suffer from this, it is necessary to reduce carbohydrates or protein consumption.To get a drop of blood, you will also need lancelets and holders.

Keton levels should range from 0.5 to 3.0 mmol/L.If you enter the position of ketosis, you will see the number of 5.0 mmol/l (and above).

• Buy high -inflation digital scales to weigh parts of food.
• Only fill refrigerators and cabinets suitable for diet food.
• Along with a doctor or individual nutritionist -support your loved ones.

How to calculate your daily volume of macronutrients

For each person, the indicators of BJU vary during diet.They need to calculate themselves before the start of the diet.

Protein

The general formula is: for the weight of each kilogram of muscles - 1 gram protein.All proteins should be distributed between food.

To determine the muscles, you need:

1. Determine your percentage of body fat;
2. Multiply your weight from a percentage of physical fat into kilograms - you will get the weight of fat in kilograms;
3. The resulting number, cut from the total mass of the entire body - this is the muscle mass.

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

• Scales with bioMadens analysis;
• Compare your photo in linen with pictures of different percent of physical fats on special sites on the Internet;
• Kaliper - a device that measures the thickness of skin folds;

• Electromimedon myography (sculpt scanner);
• BOD pod - platimography of air displacement;
• Two -energy x -ray absorphytrhaymitry.

For a successful passage of a diet, it is important to make the measurement as accurately as possible.You cannot guess an estimated by the eye - it will prevent the body from reconstruction of fat burning.

Carbohydrate

We make it clear that we will talk about pure carbohydrates, which will be fully learned.To calculate them, decrease the weight of diet fiber in the village of the total number of all carbohydrates.

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

Typically, when entering the state of ketosis, it is necessary to greatly reduce carbohydrate intake (focusing on 20 grams), and then you can increase and increase this indicator (up to 40, or even 80 grams, if you have high loads).

Important!If you overdu with carbohydrates, do not "fly out" from food ketosis for a long time.

thick

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

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

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

Keto diet varieties

Keto diet is the most effective method, burning fat in women.The power plan does not expose the body to stress, trying to stock up fat cells.Catogenic diet only rebuilds the work of metabolic processes.There are three types of diets of such, they are all effective, but slightly different.Thanks to the variety, every woman will be able to choose the right option for herself.

• Standard Keto Diet- This is the cheapest and effective option.During the period of food, it is necessary to reduce carbohydrates.Such a diet is ideal for women involved in the hall.
• Target Keto Diet- This is an power supply that always requires increasing carbohydrates after gym.The purpose of increasing the ideal of carbohydrates is to make for the body spent on glucose for greater efficiency of training.
• Cycling keto diet.Its essence is to be filled with carbohydrates when it is most tired.To introduce carbohydrate products, each woman decides separately, as everyone has a separate body.

Women who just want to lose weight should start their way with dietary standard keto.In a week, you can evaluate the general status and efficiency of training.If well -deteriorated, and there is no strength for training, then the body requires carbohydrates.In this case, it is important to adjust the diet.

Menu compiled by keto diet

A healthy woman should eat about 2200 kg per day.Of these, fat, protein and very few carbohydrates occupy most of them.Below is the menu of a classic diet, as a guideline to compile an individual power circuit.

Such a plan is suitable for those who are ready to take a dip in the diet without immediately a long "swing".

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

Breakfast:

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

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

dinner:

A few hours after breakfast.

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

Breakfast:

This can occur between the main food.

• Fat bomb;
• Celery, avocados;
• Nut

dinner:

At least three hours before sleeping.

• Prepared salmon, beef or chicken with a large part of fat, fat or ghee;
• Experienced with low -carb vegetables olives, butter or coconut oil.

Keto diet, a list of permissible products

With the keto diet, it is important to consider not only the amount of food, but is more important for their creation.For the right power circuit, it is necessary to reduce the use of carbohydrate food.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 be adjusted to individual characteristics.

• Fats and oil: coconut milk and butter, chicken and duck fat, fat and herbal fanning cows fat, organic ghee, hoarse oil, avocados oil, additional virgin olive oil.
• In addition to fish, artificially developed or having a certificate of marine trusteeship.The safest species: salmon, failure, ankoviz, herring, sardine.Avoid fish in olive oil (fish packaging oil is not suitable for eating).
• Meat: lamb, pork, poultry meat (free walking chickens), games, meat offals, beef (herbal fetting cow).Medium consumption of bacon and sausage is also allowed.
• Nuts, seeds: black sesame seeds, black carawee seeds, Brazilian walnuts, raw cocoa - powder, beans and oils, chia seeds, flax, nuts, nuts, nuts - bakery, cystium, pumpkin seeds, sun seeds, pounds, pounds, stripped seeds, coconuts.
• Vegetables: Asparagus, avocado, broccoli, Brussels cabbage, white cabbage, color cabbage, celery, cucumbers, cauliflower, mushrooms, green salads, greens, spinach, tsukini.

Your body is rebuilt to burn fat, you can return to a limited number of vegetables in the diet such as: brinjal, garlic, onion, parsnip, black pepper, trough, tomatoes, pumpkin (slightly).

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

Depending on the proposed products, a person can prepare an individual food plan.At the same time, it is important to consider calories and does not exceed the permissible criteria.Compliance with simple rules will give an amazing figure and excellent health.

If you do not go away, you can:

• Fat -rich dairy products and almost devoid of protein: butter, ghee, whipped cream, sour cream, butter, permene and cake -like solid paneer, soft high -pat cheese (for example, "bree").
• Eggs from herbal fetting chickens (7 GR. Squirrel).
• Almond (limited amount, because there is too much protein)
• Chinese options (preferably only in the initial stage): stevia, archet, sugar alcohol (arytritis, zilit, sorbitol, melite, manit, glycerin).

Fiber role in Keto diet

there are:

• Soluble - contained in berries, cucumbers, beans and nuts.Once in the intestines, they create a gel -such mass and thus slow down the digestive process, which allows you to feel satisfied for long periods.
• Insoluble - celery, contained with dark leaves in green legumes and vegetables.Binding to toxins, they remove those people from the body.Standing the level of pH of the intestine, blocking the spread of dangerous microbes.

What are fiber for a diet?

1. Fiber "good" are food for intestinal bacteria that strengthen the body.
2. Fiber prevents the absorption of carbohydrates and reduces the leap in sugar and insulin levels.
3. Soluble and insoluble fibers simultaneously create a type of obstruction in the intestines that protects the liver.
4. Soluble fibers are converted into small -mental fatty acids that feed beneficial intestinal bacteria and serve as fuels for biological signal molecules along with cells.

The recommended quantity of consumption per day is 35 grams of fiber and 50 (or more) grams than the entire products.

Unacceptable product for keto diet

There are many products that minimize the power circuit for Keto diet, they should be avoided.

The following products are in the black list:

• Processed by fat industrial - vegetable oil (sunflower, rapeseed, peanuts, cotton, corn, cotton, soybean);
• Transfines - Salad dressing, mayonnaise, peanut oil and so on, where composition has hydrogenated fat;
• Milk and cottage cheese, kefir, yogurt, rikota (rich in protein);
• Sugar;
• Catchup, Salsa, Barbecue Sauce, Soya and Tomato Sauce;
• Juice, shopping smoothie;
• Sweet white and sparkling wine;
• All types of grains;
• Bananas, apples and other, fruits are not allowed;
• Grape;
• Bread;
• Cake, cake;
• Potato;
• Aso Baking.

All products that are rich in carbohydrates.While entering the body, they provoke the liver for the production of glycogen, which is unacceptable for kitone bodies.Even a little excess of the installed criteria of carbohydrates can reduce all efforts, as well as fill the body with excess fat cells.It is important to read carefully the composition of all purchased products, even unwanted starch or simple seasoning may include.

Beneficial effect of a diet on the body

Certainly the biggest benefits of Keto's diet include rapid burning of subcutaneous fat.In a short time, the female body gives the extra pounds well.In most cases, in 1-2 weeks, there is a reconstruction for "new mode".

An additional advantage of this power circuit is that a person does not sit much during meals and he does not suffer from a strong sense of hunger throughout the day.This is due to the fact that the diet does not allow insulin levels to increase much.As you know, it is insulin that is responsible for the feeling of hunger.Keto diet allows you to lose weight quickly, and at the same time does not feel the cruel desire to eat.

interesting!Insulin is responsible for storage of nutrients.He converts extra carbohydrates into fat!

The keto diet is unique that after canceling the power circuit, the additional pounds are not returned.This is due to the fact that a person does not starve in the entire diet, and the body is simply used for such a criterion of food.

And, perhaps, Keto is worth trying to try diet.The second type of diabetes, acne, migraine and even cancer are diseases that can retreat before such a strong enemy.

Like any diet, the power circuit changes the body according to the Keto menu.Every person is personal, so it reacts to a new nutrition in its own way.