Fundamentals of a ketogenic diet, keto-menu for women

Each girl dreams of throwing kilos of more and obtaining an attractive figure today.Excellent results can be achieved using a diet.The female body differs from man, so there are some nuances that are important to consider, deciding to lose weight in this way.

Briefly about the basic concepts 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, compiled according to the principle of a diet, triggers natural mechanisms in the body, which actively decompose subcutaneous fat.The ketogenic diet is ideal for women who want to have attractive ways.

The keto diet is a moderate diet of models moderately tarbo.

Such power scheme changes the usual functioning of the body and helps burn fat.And more precisely, the burning of ketones.

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

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

Preparation for keto diet

• Verify your iron level (ferritin detection test: the most precise iron investment indicator): a high iron level can damage mitochondria.
• Take the analysis of vitamin D: its low concentration, as a high level of iron, can interfere with a diet.

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

• Buy a glucometer and two types of glucose and ketones strips.By measuring the level of ketones, it may be sure that the body was rebuilt with the burning of fat and over time to adjust the diet in low indicators.If the glucose level increases with normal ketones, it cannot worry.If the ketones suffer from this, then it is necessary to reduce the consumption of carbohydrates or proteins.To obtain a drop of blood, you will also need Lancelet and support.

The level of ketones must be 0.5 to 3.0 mmol/l.If you entered the state of Cetosis, you will see the number of 5.0 mmol/L (and above).

• Buy high precision digital scales to weigh food portions.
• Fill the refrigerator and cabinets only suitable for dietary foods.
• Turn the support of a personal doctor or nutritionist, as well as their loved ones.

How to calculate its daily volume of macronutrients

For each person, the bju indicators during the diet vary.They must calculate themselves before the start of the diet.

Protein

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

To determine muscle mass, you need:

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

To clarify the body fat percentage, you can use:

• scales with bioimedancy analysis;
• Compare your linen photo with photos of other people with different percentages of body fat in special sites on the Internet;
• Kaliper: a device that measures the thickness of the skin folds;

• Miography Electromimedan (Sculpt Skanner);
• BOD POD - Platimography of air displacement;
• Two of the energy of energy energy.

For a successful step of a diet, it is important to make measurements with the greatest possible precision.You cannot make an approximate estimate: this will prevent the body from rebuilding fat burning.

Carbohydrates

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

The total daily consumption of assimilated carbohydrates should be taken up to 50 (and less) grams per day.This is approximately 10 % of the daily calorie content of the diet.But the exact number can be much lower 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 entering a state of ketosis, it is necessary to reduce to carbohydrate intake (focus on 20 grams), and then you can experience and increase this indicator (up to 40, or even 80 grams, if you have high loads).

Important!If it exaggerates it with carbohydrates, no "vuele" of food ketosis for a long time.

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 of the diet, its daily consumption must be 70 - 85%.

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

Keto diet varieties

The keto diet is the most effective method, burning fat in women.The power scheme does not expose the body to stress, trying to stock up from fatty cells.The ketogenic diet simply reconstructs the work of metabolic processes.There are three types of such diet, they are all effective, but slightly different.Thanks to diversity, each woman can choose the right option for itself.

• Standard hecting diet- This is the most affordable and effective option.Throughout the food period, it is necessary to minimize carbohydrates.Such diet is ideal for women involved in the hall.
• Object target diet- This is a power supply that always needs to increase carbohydrates, after the gym.The purpose of increasing the norm of carbohydrates is to compensate for the body spent on glucose, for greater training efficiency.
• Cyclic diet.Its essence is to replace 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 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 good 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.

Keto Diet Menu

A healthy woman should eat around 2200 kilocalias per day.Of these, fats, proteins and very few carbohydrates occupy most of them.Below is the menu of a classic diet, such as a guide to compile an individual energy circuit.

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

In the keto diet, it is important to consider calories.We recommend that you download a special application that automates all calculations and make them as precise as possible.

Breakfast:

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

• coffee with a tablespoon of butter, coconut oil;
• Boiled or fried (in a tablespoon of coconut oil) 3 pieces, 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: individually select the size of the portion along the protein;
• Two tablespoons of olive oil.

Sandwich:

It can be among the main meals.

• Fat pumps;
• celery, avocados;
• Balls.

Dinner:

At least three hours before bedtime.

• Salmon, beef or chicken prepared with a large part of fat, fat or ghee;
• Low carbohydrate vegetables seasoned with olive, 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 that is eaten, but the most important thing in its composition.For the correct energy circuit, it is necessary to reduce the use of carbohydrate foods.This amount will be sufficient for the normal functioning of the brain and the development of the muscles.

The classic diet menu can and should be adjusted, for individual characteristics.

• Fats and oils: coconut milk and butter, chicken and duck fat, fat and cows of herbal fattening, organic ghee, dact oil, avocado oil, extra virgin olive oil.
• The fish, in addition to growing artificially or having a marine trust certificate.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 walking chickens), meat hunting, meat spoils, beef (herbal -based fattening cows).Moderate bacon and sausage consumption is also allowed.
• Walnuts, seeds: black sesame seeds, black alcaravea seeds, Brazilian walnut, raw cocoa: dust, beans and oil, chia seeds, linen, macadamia nuts, nuts - bakery, psillium, pumpkin seeds, sunflower seeds, pounds, lens seeds, coconut.
• Vegetables: asparagus, avocado, broccoli, col de Brussels, white cabbage, color cabbage, celery, cucumbers, curly, mushrooms, green salad, vegetables, spinach, tsukini.

After rebuilding your body to burn fat, you can return to the diet a limited number of vegetables such as: eggplant, garlic, onion, chirivía, pepper, channel, tomatoes, pumpkin (a little).

• Fruits and berries: berries (anyone): a small handful and instead of vegetables, grapefruit, several slices, instead of vegetables.

According to the proposed products, a person can prepare an individual food scheme.At the same time, it is important to consider calories and not exceed the allowed standard.Compliance with simple rules will give a wonderful figure and excellent health.

If you don't let yourself go, then you can:

• Dairy products rich in fat and almost devoid of proteins: butter, ghee, whipped cream, sour cream, butter, solid cheeses of the type of parmesan and cozy, soft cheeses of high fat (for example, "bree").
• Herbal fattening chickens (7 gr.).
• Almonds (limited quantity, since there is a lot of protein)
• Sugar substitutes (preferably only in the initial stage): Stevia, Archiate, sugar alcohols (erythrititis, xylit, sorbitol, mallita, manité, glycerin).

The role of fibers in the keto diet

There is:

• Soluble: content in berries, cucumbers, beans and nuts.Once in the intestines, they form a mass similar to a gel and, therefore, slow down the digestive process, allowing you to feel satiety for a longer period.
• Insoluble: Cele content, green beans and vegetables with dark leaves.Entering toxins, eliminate them from the body.Stabilize the intestine pH level, blocking the spread of dangerous microbes.

What are the fibers for a diet?

1. Fibers are foods for "good" intestinal bacteria that strengthen the body.
2. Fibers avoid carbohydrate absorption and, therefore, reduce jumps at sugar and insulin levels.
3. Soluble and insoluble fibers together form a kind of barrier in the intestines that protects the liver.
4. Soluble fibers become fatty acids of short layers that feed beneficial intestinal bacteria and serve as fuel for cells, as well as 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, of complete products.

Unacceptable products for keto diet

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

The following products are on the blacklist:

• Fat processed by industrial oils: vegetable oils (sunflower, bulb, peanuts, cotton, corn, cotton, soy);
• Transfiners: salad dressing, mayonnaise, peanut oil, etc., where there are hydrogenated fats in the composition;
• milk and cottage cheese, yogurt, ricota (protein rich);
• sugar;
• ketchup, sauce, barbecue sauce, soy and tomato sauces;
• juices, shopping milkshakes;
• White sweet and foamy wine;
• all types of cereals;
• bananas, apples and other fruits not allowed;
• grape;
• bread;
• cakes, cakes;
• dad;
• Asso Baking.

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

The beneficial effect of a diet on the body

Definitely, the greatest advantages of the Keto diet include rapid burning of subcutaneous fat.In a short time, the female body relieves the pounds well.In most cases, in 1-2 weeks, there is a reconstruction for a "new mode."

An additional advantage of this power circuit is that during food a person does not eat in excess and throughout the day is not tormented by a strong feeling of hunger.This is due to the fact that the diet does not allow insulin level to increase a lot.As you know, it is insulin responsible for the feeling of hunger.The keto diet allows you to lose weight quickly and, at the same time, not feel a brutal desire to eat.

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

The keto diet is unique in the sense that after the cancellation of the energy circuit, additional pounds are not returned.This is due to the fact that a person does not die of hunger along the diet, and the body simply gets used to such food standard consumed.

And, perhaps, the main thing about what is worth trying a keto diet: this is its ability to completely put metabolism and improve your health.Diabetes of the second type, acne, migraine and even cancer are those diseases that can withdraw against such a strong enemy.

Like any diet, the power circuit according to the keto menu makes changes in the body.Each person is individual, therefore, reacts to a new nutrition in their own way.