Fundamentals of a ketogenic diet, Keto-Menu for women

Each girl dreams of throwing extra pounds and getting an attractive silhouette today.Excellent results can be obtained using a diet.The female body differs from the male, there are therefore certain shades which are important to consider, deciding to lose weight in this way.

Briefly on the basics of the keto regime

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 the subcutaneous fat.The ketogenic diet is ideal for women who want to have attractive forms.

The keto diet is a diet rich in carb and moderately protein.

Such a power diagram modifies the usual functioning of the body and helps burn fat.And more specifically, the burn of ketones.

Ethons are soluble energy water molecules which are used as fuel as an alternative to glucose.The formation of ketones occurs in the liver of foods or fats accumulated in the body.

Since ketones are soluble in water, they do not need protein to promote blood circulation.The presence of ketones suggests that for energy, you burn fat, not sugar.Consequently, the consumption of carbohydrates is strictly limited.

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

Preparation of the keto diet

• Check your iron level (screening test on ferritin - the most precise iron reversal indicator) - a high level of iron can harm the mitochondria.
• Take vitamin D analysis - its low concentration, such as a high level of iron, can interfere with a diet.

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

• Buy a glutometer and two types of bands for glucose and for ethons.By measuring the level of ketones, you can be sure that the body has been rebuilt in the combustion of fats and in time to adjust the diet in low indicators.If the glucose level increases with normal ketones, you cannot worry.If ketones suffer, it is necessary to reduce the consumption of carbohydrates or protein.To get a drop of blood, you will also need Lancelet and Holder.

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

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

How to calculate your daily macronutrient volume

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

Protein

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

To determine muscle mass, you need:

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 kilograms;
3. The resulting number deduces from the total mass of the whole body - it is muscle mass.

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

• scales with Bioimédance analysis;
• Compare your photo in linen 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 skin folds;

• Electrromedan Myography (Sculpt Skanner);
• Body pod - platymography of air movement;
• Absorphytrhytrhytrhytrytrytry-ray with two energies.

For a successful passage of a diet, it is important to make measures as precisely as possible.You cannot make an approximate estimate to the eye - this will prevent the body from rebuilding the combustion of fats.

Carbohydrates

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

The total daily consumption of similar carbohydrates must be brought up to 50 (and less) grams per day.These are about 10% of the daily calorie content of the diet.But the exact number can be much cheaper for your body, up to 10 to 15 grams per day.It all depends on the individual characteristics of the body and related diseases.

Usually, when you enter into a state of ketosis, it is necessary to considerably reduce the carbohydrate supply (focus on 20 grams), then you can experiment and increase this indicator (up to 40 or even 80 grams, if you have high loads).

Important!If you do too much with carbohydrates, do not "steal" food ketosis for a long time.

Fat

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

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

With problems with the absorption of fats, start taking digestive enzymes with Lipase.

Ceto diet varieties

The keto diet is the most effective method, burning fat in women.The energy scheme does not expose the body to stress, trying to fill up on fatty cells.The ketogenic diet simply reconstructs the work of metabolic processes.There are three types of such a diet, they are all effective, but slightly different.Thanks to diversity, each woman can 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 corridor.
• Target Keto Diet- This is a diet that must always increase carbohydrates, after the gymnasium.The aim of increasing the standard of carbohydrates is to compensate for the body spent in glucose, for greater efficiency in training.
• Cyclic keto diet.Its essence is to reconstruct the body with carbohydrates when it is the most exhausted.When to introduce carbohydrate products, each woman decides separately, because 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 assess the general condition and the efficiency of the training.So well, the Empire 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 Keto Diet

A healthy woman should eat around 2,200 kilocalories per day.Among these, fats, proteins and very few carbohydrates occupy most of them.You will find below the menu of a conventional diet, as a guide for compiling an individual power circuit.

Such a plan is suitable for those who are immediately ready to dive into a diet without a long "swing".

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

Breakfast:

Drink the breakfast until this moment, until you felt tangible hunger.Gradually increase the gap between dinner and breakfast (can reach 6 p.m.).

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

Dinner:

A few 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 part along the protein;
• Two tablespoons of olive oil.

Snack:

This can be between the main meals.

• Oily bombs;
• celery, lawyers;
• Nut.

Dinner:

At least three hours before bedtime.

• Salmon, beef or chicken prepared with a large part of fat, fat or ghee;
• Low carb plants seasoned with olive, butter or coconut oil.

Keto Diet, a list of authorized products

With an keto diet, it is important to consider not only the amount of food consumed, but which is more important to their composition.For the right power circuit, it is necessary to reduce the use of carbohydrates.This quantity will be sufficient for the normal functioning of the brain and the development of the muscles.

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

• Grais and oils: coconut milk and butter, chicken and duck fat, grease and lank of greasy cows based on plants, organic ghee, typing oil, avocado oil, extra virgin olive oil.
• Fish, in addition to cultivating artificially or having a marine guardianship 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 chickens), game, meat offal, beef (plant cows).Moderate consumption of bacon and sausage is also authorized.
• Nuts, seeds: black sesame, black carvi seeds, Brazilian nuts, raw cocoa - powder, beans and oil, chia seeds, flax, macadamia nuts, nuts - bakery, psillium, pumpkin seeds, suuncoffeuse seeds, heels, linzed seeds, coco -remuneration.
• Vegetables: asparagus, avocado, broccoli, Brussels cabbage, white cabbage, color, celery, cucumbers, curly cabbage, mushrooms, green salad, green, spinach, tsukin.

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

• Fruits and berries: Bays (everything) - a small handle and instead of vegetables, grapefruit - several slices, instead of vegetables.

Based on the products offered, a person can write an individual food scheme.At the same time, it is important to consider calories and not to exceed the authorized standard.Compliance with simple rules will give a wonderful silhouette and excellent health.

If you don't get carried away, you can:

• Dairy products rich in fats and almost devoid of protein: butter, ghee, whipped cream, sure cream, butter, solid cheeses of the Parmesan and chedder type, high -fat cheeses (for example, "Bree").
• The eggs of plant chickens based on plants (7 gr. Ecureuil).
• Almonds (limited quantity because there are a lot of protein)
• Sugar substitutes (preferably only at the initial stage): stevia, archate, sugar alcohols (eryritite, xylit, sorbitol, mallitis, mannit, glycerin).

The role of fibers in the keto diet

There is:

• Soluble - contained in berries, cucumbers, beans and nuts.Once in the intestines, they form a gel type mass and thus slow down the digestive process, which allows you to feel satiety for a longer period.
• Insoluble - contained in celery, green beans and vegetables with dark leaves.By binding to toxins, they remove those of the body.Stabilize the pH level of the intestine, blocking the spread of dangerous microbes.

What are the fibers for a diet?

1. Fibers are food for "good" intestinal bacteria that strengthen the body.
2. The fibers prevent the absorption of carbohydrates and thus reduce the jumps of sugar and insulin.
3. The soluble and insoluble fibers together form a kind of barrier in the intestines that protects the liver.
4. The soluble fibers are converted into short-shaped fatty acids which feed beneficial intestinal bacteria and serve as fuel for cells as well as organic signal molecules.

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

Unacceptable products for the keto diet

There are a number of products that minimize the food circuit for the keto diet, they must be avoided.

The following products are in the black list:

• Fats transformed by industrial vegetable oils (sunflower, rapeseed, peanut, cotton, corn, cotton, soy);
• Transfinitors - Vinaigrette, mayonnaise, peanut oil and so on, where there are hydrogenated fats in the composition;
• Cottage milk and cheese, kefir, yogurt, ricotta (rich in protein);
• sugar;
• Ketchup, salsa, barbecue sauce, soy and tomato sauces;
• juice, purchasing smoothies;
• Soft and sparkling white wine;
• All types of cereals;
• Bananas, apples and others, unauthorized, fruits;
• grapes;
• bread;
• Cakes, cakes;
• potato;
• Asso kitchen.

All these products rich in carbohydrates.Entering the body, they cause the liver to the production of glycogen, which is unacceptable for ketone bodies.Even a slight excess of the established standard of carbohydrates can minimize all efforts, as well as filling the body with additional fat cells.It is important to read carefully the composition of all products purchased, even starch or undesirable sugar can include ordinary seasonings.

The beneficial effect of a diet on the body

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

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

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

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

And, perhaps, most of what is worth trying a Keto diet - it is its ability to completely put metabolism in order and to improve your health.Diabetes of the second type, acne, migraine and even cancer are diseases that can withdraw from 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 they react to a new nutrition in their own way.