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Ketogenic Keto Diet - Weekly menu for women, full list of products

Losing weight on the keto diet, what you can and cannot eat

The Ketogenic Keto diet is a low-carb diet that is moderately high in fat and protein.Due to the low amount of carbohydrates in the daily menu, the body converts lipids into fatty acids and ketone bodies.

The latter enters the brain and serves as an energy source instead of glucose.This process is called Ketosis, hence the name of the diet.The main products of the keto diet are fish, red meat, poultry, cheese and cottage cheese, the diet is moderately expensive.

The essence of the keto diet

Keto diet is the most effective method for burning fat in women.The diet does not stress the body by trying to be careful in the fat cells.A ketogenic diet simply rewires how metabolic processes work.

During this diet, carbohydrates are reduced as much as possible, so the body's metabolism must change so that the energy necessary for life is extracted from fat cells.The latter produces the Ketone Cell (process Ketosis), which is the main fuel source for the nervous system and brain.

This served as the basis for the second name of the diet - Ketone.Such processes occur when the daily carbohydrate intake is less than 100 g.

Dietary diet requires compliance with the following rules:

  1. At the beginning of the diet, the weight will be lost rapidly for the weight that is fat, not fat.It will take longer to break down, so don't rush to give up half;
  2. The most important rule is to drink more water.Ignoring this point in your diet can lead to dehydration, which has extremely negative consequences.Always carry a small bottle with you when drying;
  3. A positive aspect of the keto diet is that alcohol is allowed.In moderation, you can drink drinks with minimal sugar content: brandy, whiskey, rum, etc.
  4. Fats cannot be removed.Since carbohydrate intake is limited, an alternative source of energy must be available.There are no restrictions on fats in the ketogenic diet, you can eat steak, fried chicken or fish, but try to consume those in oil, avocados, olives, seeds.

Types of ketogenic diets

There are several types of diets:

  1. Standard- The most common version of the keto diet.The basic idea is to avoid carbohydrates almost entirely;
  2. Target- To replenish glycogen and increase the effectiveness of the training process, consume a small amount of carbohydrates after training;
  3. Cyclic- Introduce carbohydrates in the diet as needed.As a rule, this is done intuitively, as the body is exhausted.The Tsikal Keto diet is based on the scheme "5 days of eating according to the rules of the Keto diet - 2 days of high carbohydrate food or carbohydrate loading".

Benefits of the keto diet

There are many positive aspects to the ketogenic diet:

  1. It helps people with epilepsy.Keto diet induces Ketosis - Reduces relapses in people with epilepsy, increased ketone bodies in the body;
  2. Reduces the risk of cancer;
  3. It helps to get rid of acne.If the cause of the skin rash is high blood sugar, a keto diet will help clear the skin;
  4. It protects the brain.Thanks to research, scientists have learned that the ketogenic diet reduces the risk of developing Alzheimer's disease, Parkinson's disease and other neurological and mental diseases;
  5. You can eat your favorite foods without counting calories or limiting your time;

The keto diet is often called the meryl strep diet.The reason is that he became the founder of the famous actress' method of losing weight.He played one of the main roles in the film "Do not harm".

Differences from any other protein diet for weight loss

The principle of any protein diet is low carbohydrate "protein" food.The principle of the KETO diet is a high-fat diet.The idea of a protein diet is to force the body to get maximum calories from protein.The idea of a keto diet is to do the same thing, but with fat.

"Kremlin", Dukan diet for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably boiled, steamed).A diet for keto weight loss consists of full-fat dairy products, nuts, vegetable oils (fat sauces made from avocados, nuts, vegetable oils).

Choosing a menu for a diet is the next step after dating

  • Breakfast can include up to 15 g of carbohydrates.You can get them from labeled foods like cheese or vegetables.Breakfast options include scrambled eggs or 3-4 eggs, possibly fried tomatoes, a protein shake, and an omelet with toast and cheese.Such a breakfast will cost 550-600 kcal;
  • For lunch, you should never choose grains, sugar, starchy vegetables, milk, yogurt or fruit.Carbohydrates should be as limited as possible, the permissible value is 15 g.Meat and salads are ideal for lunch;Soup with meatballs is suitable, but without potatoes or noodles.Lunch option: brown rice with chicken breast and cheese.Lunch will take 350-400 kcal;
  • You can choose combinations of meat and green vegetables for meals.Vegetable oils will be useful in this dish.They can be taken from nuts or vegetable oils for salad dressing.Dinner Example: Baked salmon or trout in foil and salad.The calorie content of the dish is about 300;
  • Do not forget about snacks in the form of an afternoon snack or a second dinner.During them, you cannot exceed the carbohydrate limit of 5 g.Types of snacks: boiled eggs, fish, cucumber, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only correct one for the Ketone diet.But in his example, you can see the ratio of proteins, carbohydrates and fats.Knowing the list of products, you can create a varied and healthy diet every day.

Do you need to count calories on a keto diet?

You need to count calories and also take into account the amount of nutrients (proteins, fats and carbohydrates) - BZHU.

During the first 7 days of the keto diet, it is important to consume a 50/50 ratio of protein and fat, because your body will still break down its own fat and produce glucose from protein, which is what the muscles will use.It is recommended to consume 3-4 g of protein per 1 kg in order to maintain muscle mass as much as possible.be careful

Watch the ratio of proteins and fats in your diet.

Starting from the second week of the diet, the amount of fat increases to 65-75%.Proteins make up 20-30%, about 5% are carbohydrates.By understanding these numbers, reducing carbohydrates to zero and increasing the percentage of fats, you can balance nutrients.

In the keto diet, it is important to increase the amount of fat in your diet so that the body uses fat as a source of energy.

KETO Diet: duration, stages, adaptation

Sometimes you may hear that the KETO diet is a regular low carb diet.Actually, this is not true at all.According to the principles of its effect on the body, this system is very similar to the famous Atkins diet.

In the first week, you should not expect a significant loss of body fat, because at this time the body has not yet adjusted to the new regime and continues to process the remaining reserves of reserves.

The stages of body reconstruction look like this:

  1. First of all.It lasts 12 hours after the last carbohydrate meal.At this stage, the available glucose reserves of the body will be completely used;
  2. Second.It lasts 24-48 hours.At this time, the body uses glycogen reserves in the liver and muscles;
  3. Thirdly.Initiation of metabolic remodeling.The body looks for alternatives to carbohydrates in fatty acids and proteins, including those in muscle mass;
  4. Fourth.It starts from the 7th day.The body adapts to the lack of carbohydrates and opens a ketogenic state, rejecting proteins as an energy source.

In addition to the listed stages, there is one more - the right way from the KETO diet.You can't immediately switch to a nutritious diet rich in carbohydrates.The body needs to adapt again, but this time it will have to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing the amount by no more than 30 grams per day.

KETO Diet Meal Plan

Although you already know that the keto diet is a low-carb meal plan, there is still a lot to learn about how to stick to this meal plan and not fail with results.Regardless of which version of the Keto diet a woman chooses, she should be able to create a menu for herself.

First, you need to calculate your daily calorie intake.It depends on what the woman's goal is - to burn fat or gain muscle mass.To perform the calculation, you can use the example given for a woman weighing 75 kg.Its daily calorie content is equal to 2000 kcal.

For one kilogram of lean muscle mass, you need 2g of protein per day.We calculate the amount of protein he should get during the day: 75 * 2 = 150 g.

If a woman does not know the daily number of kilocalories she needs, she can use the Mifflin-Geor formula:

  • (10 * weight (kg)) + (6.25 * Height (cm)) - (5 * age (years)) - 161.
  • (70 + 70) + (6.25 * 165) - (5 * 25) -161 = 700 + 1031.250-125-16 = 1445 - daily calorie content for a woman.

Rules for achieving ketosis

Follow these guidelines to enter ketosis:

  1. Avoid snacks as they cause an insulin spike;
  2. Add sports activities.You don't need to stress yourself too much;It is enough to set aside 20-30 minutes a day.This will help you lose weight more effectively;
  3. Stop worrying about eating fat as the energy source on the keto diet;
  4. Reduce the amount of protein intake - bring the amount to the level of about 1.4-1.7 g per 1 kg.be careful;
  5. Limit carbohydrate intake - limit your intake to 35-50 g (about 20 g of carbohydrates);
  6. You can try fasting to increase your ketone levels.Make sure your body can handle it;
  7. Drink a lot of water - the amount of liquid you drink can reach 3-4 liters per day.

Symptoms of ketosis:

  • Decreased appetite;
  • Increased energy, strength and power, improved mood;
  • Possible smell of acetone from the body and urine, mouth;
  • The presence of ketones in the urine (checked with special test strips).

What to do on a keto diet:

  • Drink 30 ml of very clean water.for 1 kg.weightIf you do not know how to drink water (and this is really a habit and an acquired skill), install an application on your phone that will definitely remind you about it;
  • Make green vegetables rich in fiber.

List of recommended foods

Nutritionists highlight a large list of products that you can make your diet on a low-carb keto diet.You can print this list and hang it above your dining room table.

Allowed foods include:

  • Fruit- Allows unconscious consumption of apples, grapefruits, oranges;
  • Nuts- As a snack between main meals (as a snack between almonds, walnuts, hazelnuts and pistachios);
  • Egg- a product rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
  • The fish- Another source of proteins and polyunsaturated fatty acids.Eating red fish, cod, herring, snapper, capelin, halibut and tuna will balance the diet;
  • Meat- the main source of protein and vitamins.Poultry, beef, rabbit and pork are preferred;
  • Vegetables- Healthy and low-calorie product, rich in fiber.However, their amount should be limited, because some vegetables contain a lot of carbohydrates.We prefer: green salad, spinach, radish, cucumber, zucchini and cabbage;
  • Seafaring- It is rich not only in protein but also in nutrients.Mussels, squid, crab, shrimp and oysters are well absorbed by the body;
  • Low-fat fermented milk products- Rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, skimmed milk and kefir).

The main advantage of the diet is the natural correction of metabolism, the reason for which is that you lose extra pounds, but in a way that your body is not in a state of stress.

The keto diet is well suited for people who want to lose weight quickly, as well as for people who want to gain the necessary muscle mass and lose weight.

What can you drink?

Ideal drinks for the keto diet are:

  • Coffee without sugar;
  • Green or black tea;
  • Clean water.

KETO Drinks include smoothies, wine, and coconut water.

Forbidden foods

A list of strictly prohibited foods during the KETO Diet:

  • Sugar;
  • Bakery products (bread, bread);
  • Carbonated drinks;
  • Sweet fruits (bananas, grapes, mangoes, dates);
  • Vegetables high in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
  • Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
  • Sweets (cakes, chocolate, marshmallows, waffles).

The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of fluid per day.Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.

The main components of the keto diet are fish, meat, dairy and seafood.

Sweeteners for the Ketogenic Diet

Direct sugar substitutes do not affect blood sugar levels, but can negatively affect weight and contribute to cravings for sweet foods.

Some of the most harmful sweeteners are:

  • Maple syrup;
  • Honey;
  • Concentrated fruit juice;
  • Fructose;
  • Agave syrup.

They have a high calorie content and are the same as white sugar in terms of harmful properties (risk of weight gain, insulin resistance, liver and kidney damage).

Guidelines for following the KETO diet

The ketogenic diet doesn't have very strict rules;can be classified as hard methods.Still, to get maximum results without harming health, you should listen to the recommendations of experts:

  1. Have dinner no later than 4 hours before going to bed;
  2. No matter how much you love the results, don't walk away.The recommended duration is one week.Only the most desperate can decide for a month to get their figures in order and lose an impressive amount of kilograms;
  3. Drink at least one and a half to two liters of water a day;
  4. Play sports.This will speed up the process of losing weight;
  5. It is allowed to add 30-50 g of carbohydrates in the daily diet;
  6. Boiling, baking, frying, baking and steaming are allowed.Frying is prohibited;
  7. Fight hunger smartly.Muffle with nuts or fruits;
  8. The menu for women will have a lower daily calorie content and a lot of berries, nuts, fruits and vegetables.A man's diet should be higher in calories and eat fish and meat instead of plant foods;
  9. Follow a diet broken down into minimal portions 5-6 times a day.Keto diet maintains comfortable weight loss and results after quitting;
  10. Watch the calorie content of your food.You should spend more than you consume.

Keto diet (also called Ketogenic) is a nutritional system originally designed for children suffering from epilepsy.In 1921, endocrinologist R. Woodite first discovered that a low-carbohydrate, high-fat diet caused the liver to produce ketone bodies.

In the same year, Therapist R. Wilder called this diet a KETO diet and began to use it for the treatment of epilepsy in case of medication.

Precautions and contraindications

Ketone diet can cause a dangerous result for the body - KETO Acidosis.This can lead to poisoning of the body with ketones and their breakdown products, falling into a coma.Keto acidosis is accompanied by the appearance of the smell of acetone, weight loss, urine and sweat.In this case, you need to drink plenty of clean water to remove fat loss products from the body.

It is contraindicated to follow it:

  • Patients with diabetes mellitus;
  • Patients with digestive, cardiovascular, urinary system diseases;
  • Children under 18 years of age;
  • Breastfeeding women;
  • Pregnant.

The diet is difficult for men, although it allows you to emphasize all the muscle definition.Physical labor is based on muscle glucose consumption, which is eliminated by the KETO diet.A person may experience severe weakness.

Negative symptoms make the diet unacceptable for people engaged in mental work.It will be difficult for them to concentrate even on their usual activities.

This causes a sharp drop in the level of blood sugar, while the amount of insulin remains unchanged.The need to replenish glucose reserves is not satisfied, the body is forced to use glycogen reserves.At the same time, the brain and muscles feel a clear lack of the main source of energy.Lethargy and lethargy will pass as they adjust to increased levels of ketones and decreased glucose levels.

Recipes for the keto diet

You can find many foods that are delicious and help you stay in ketosis.We will present some interesting recipes.

Chicken stew with feta cheese and olives in pesto sauce

Your taste buds will thank you.

For 4 servings you will need:

  • Chicken fillet - 680 g;
  • Olive oil (for frying) - 60 g;
  • Pesto sauce - 85 g;
  • Cream - 1.5 cups;
  • Pickled olives - 8 tablespoons.l.;
  • Feta cheese - 230 g;
  • Garlic - 1 clove;
  • Pepper - to taste;
  • Salt - to taste.

For service:

  • Greens - 480 g;
  • Olive oil - 4 tablespoons.l.;
  • Ground black pepper - to taste;
  • Sea salt - to taste.

Preparation:

  1. Heat the oven to 200 degrees;
  2. Slice the fillet.Add salt and pepper to taste, fry until golden brown;
  3. Combine pesto and cream in a bowl;
  4. Place the fried chicken pieces in a baking dish along with the olives, feta cheese and garlic.Add cream sauce from bowl;
  5. Bake for 20-30 minutes until the dish is lightly browned around the edges.Bon appetite!

A simple side dish of herbs and olive oil will help bring out the flavor of the meal;you can add asparagus or beans.

Cream soup with cauliflower

  • Butter - 20 g;
  • Chicken broth - 150 ml;
  • Onion - 1 pc.;
  • Hard cheese - 30 g;
  • Cauliflower - 200 g;
  • Cream - 30 ml;
  • Salt - to taste.

Dining room:

  1. Cut the onion into small cubes and heat it in the butter.At the same time cook cabbage;
  2. Heat the broth, add fried onions and cream.Pass the cabbage through a blender and add to the total mass;
  3. Add grated cheese.After boiling, cook the soup for another 10 minutes on low heat.Add spices.The keto diet can be a life-changing experience for many people.But if you don't follow the rules of this system, it can be unpleasant and not at all productive.Bon appetite!

Ginger beef roast

Ingredients for 2 servings:

  • THEN Steak - 2 pcs.;
  • Olive oil - 2 tablespoons.l.;
  • Onion - 1 pc.;
  • Garlic - 1 clove;
  • Tomatoes - 2 pcs.;
  • Ground ginger - 1 tsp;
  • Apple Cider Vinegar - 4 tbsp.l.;
  • Pepper - a pinch;
  • Salt - to taste.

Dining room:

  1. Pour oil into a frying pan over medium heat and brown steaks;
  2. When both sides are well cooked, add onions, garlic and tomatoes;
  3. Mix ginger, salt, pepper and vinegar, add, mix, to the meat;
  4. Cover with a lid, reduce the heat and cook until the liquid evaporates;
  5. Serve sprinkled with herbs.Bon appetite!

Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.

4 egg omelette

  • Dried porcini mushroom - 30 g;
  • Eggs - 4 pcs.;
  • Vegetable oil - 20 g;
  • Smoked pork - 120 g;
  • Hard cheese - 60 g;
  • Salt - to taste.

Dining room:

  1. Soak dried mushrooms in hot water;When soft, cut into strips;
  2. Beat the eggs thoroughly;
  3. Heat the vegetable oil in a frying pan over medium heat;
  4. Slowly add the beaten eggs to avoid sputtering, then add the chopped mushrooms to the mixture.Bon appetite!

Broccoli and Cheese Casserole

  • Eggs - 2 pcs.;
  • Broccoli - 200 g;
  • Onion - 1 pc.;
  • Hard cheese - 40 g;
  • Cream - 50 ml;
  • Butter - 20 g;
  • Salt - to taste.

Dining room:

  1. Cut broccoli into florets and boil in boiling water.After a quarter of an hour, dry it in an oven;
  2. Cut the onion into thin rings.Souté with butter in a hot frying pan;
  3. Add onion to broccoli.Continue frying for a few minutes.Pour in the beaten eggs;
  4. Mix the grated cheese with the cream.Pour this sauce into the pan.Simmer covered over low heat for about 10 minutes.Bon appetite!

Spinach salad with cheese and nuts

  • Spinach - 160 g;
  • Hard cheese - 60 g;
  • Nuts (your choice) - 40 G;
  • Olive oil - 20 ml;
  • Bacon - 50 g.
  • Salt - to taste.

Dining room:

  1. Finely chop the bacon and sauté until golden.Roughly chop spinach and cover with cheese;
  2. Mix all ingredients, add ground nuts, pour oil.Sprinkle with some spices to taste.Bon appetite!

Asparagus Broccoli

  • Onion - 100 g;
  • Cabbage inflorescences - 400 g;
  • Heavy cream - 100 ml;
  • Eggs - 4 pcs.;
  • Butter - 40 g;
  • Salt - to taste.

Dining room:

  1. Boil cabbage inflorescences in salted water for 15 minutes;
  2. Fry the onion, cut in butter until golden brown;
  3. Add boiled broccoli florets to the onion and fry for 5 minutes;
  4. Then add eggs and mix.Bon appetite!

Omelet with cheese and bacon

  • Hard cheese - 40 g;
  • Dried mushrooms - 15 g;
  • Bacon - 70 g;
  • Eggs - 2 pcs.;
  • Olive oil - 15 ml;
  • Salt - to taste.

Dining room:

  1. Send mushrooms in 50 ml.hot water.After steaming, cut them into thin strips.Meanwhile, heat the oil in a frying pan;
  2. Beat the eggs and fry them.Next, add mushrooms and finely chopped bacon.Sprinkle the dish with cheese;
  3. Boil the dish on low heat under the lid for about 10 minutes.If you want, you can add a little salt.Bon appetite!

Macke in the oven

  • Tomato - 1 pc.;
  • Onion - 1 pc.;
  • Provencal herbs - a whisper;
  • Turmeric - a pinch;
  • Lemon - half;
  • Mackerel - 300 g;
  • Ground ginger - a pinch;
  • Salt - to taste.

Dining room:

  1. Cut the fish and rub with spices.Finely chop the vegetables and place in the mackerel as a filling;
  2. Wrap the fish in foil and place on a baking tray.Bake at 200 degrees for 40 minutes.Bon appetite!

Opinion

  1. In addition to losing weight by burning body fat, the KETO diet helps to improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
  2. Keto diet is a real godsend for men who cannot do without a good piece of meat and at the same time want to keep their bodies in order;
  3. Ketone bodies are removed from fat by the liver and are designed to provide fuel to human internal organs;
  4. There are three types of diets - classic, target and cyclical;
  5. To switch energy production from fat deposits, you need to consume more than 50 grams of carbohydrates per day;
  6. Side effects such as constipation, cramps and fast heart rate may occur.Extremely rare: hair loss, dyspepsia, lactation problems;
  7. The keto diet is based on Ketosis, which occurs when you reduce the amount of carbohydrates and proteins you consume.