The foundations of a ketogenic diet are keto-menu for women

Every girl dreams of giving extra weight and getting an attractive figure today.Excellent results can be obtained using a diet.The female body is different from men, so there are some nuances to be considered, so it decides to lose weight.

Briefly about the foundations of the Keto diet

A woman's body consists of subkutan oil due to a large glucose and sugar presence.The female menu compiled according to a dietary principle triggers natural mechanisms that actively break down subcutan oils in the body.Ketogenic diet is ideal for women who want to have attractive forms.

The keto diet is high -fat low carb, moderate protein diet.

Such a scheme changes the body's usual functioning and helps to burn fat.And rather, the burning of ketones.

Ketones are energy water -soluble molecules used as fuel as an alternative to glucose.The formation of ketones consists of foods accumulated in the body or fat in the liver.

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

This article will talk about food ketosis - should not be confused with diabetic ketoacidosis (as an effect as a level of high ketone, glucose and dehydration that cannot occur with food ketosis).

Preparation for Keto Diet

• Check your iron level (scanning test on ferrite- the most accurate iron reversal)- a high iron mitochondria may damage.
• Get analysis for vitamin D - low concentration such as high levels of iron can intervene in a diet.

IMPORTANT: Return the level of iron and vitamin D before starting a diet

• Buy a glunder-echometer and two types of strips for glucose and ketones.By measuring the ketone level, you can be sure that the body is rebuilt on time to burn fat and adjust the diet to low indicators.If the glucose level is increased with normal ketones, you cannot worry.If the ketones suffer from this, it is necessary to reduce the consumption of carbohydrates or protein.You will also need curset and holder to get a drop of blood.

The ketone level should be 0.5 to 3.0 mmol/l.If you have entered ketosis, you will see the number of 5.0 mmol/l (and more).

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

How can you calculate your daily macro nutrient volume?

For every human being, the indicators of BJU change during the diet.They must be calculated by 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 should be distributed between dishes.

To determine the muscle mass:

1. Determine body fat percentage;
2. Multiply your weight with body fat percentage in kilograms - you will receive the fat weight in kilograms;
3. The resulting number falls from the total mass of the whole body - this is the mass of muscle.

You can use the following to clarify the percentage of body fat:

• Scales with Bioimdance Analysis;
• Compare photos of other people with different physical fat percentage on the Internet with different physical fat percentage;
• Caliper - a device that measures the thickness of skin folds;

• Electromimedan myography (sculpt scanner);
• Bod Pod - Platimography of air displacement;
• Two -Energy X -Ray Emorfytrhumumetry.

For the success of a diet, it is important to perform measurements as accurately as possible.You cannot make an eye on the eye - this will prevent the body from rebuilding fat burning.

Carbohydrates

We explain that we will talk about pure carbohydrates to be completely learned.To calculate them, raise the weight of the diet fiber in grams in the total number of total carbohydrates.

Total assimilated carbohydrate consumption should be brought up to 50 (and less) grams per day.This is about 10 % of the daily calorie content of the diet.However, the integer can be much less than 10 to 15 grams per day for your body.Everything depends on the individual characteristics of the body and related diseases.

Usually, when entering a ketosis state, it is necessary to greatly reduce carbohydrate intake (20 grams focus) and then you can try and increase this indicator (if you have high loads 40, even 80 grams).

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

Oil

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

The fat is the basis of the diet, the daily consumption should be 70-85%.

Start taking digestive enzymes with lipase with problems with absorption of fats.

KETO Diet Types

Keto diet is the most effective method that burns fat in women.The power scheme does not expose the body to stress by trying to store fat cells.Ketogenic diet only rebuilds the work of metabolic processes.There is such a type of diet, they are all effective, but slightly different.Thanks to diversity, each woman will be able to choose the right option for herself.

• Standard Keto Diet- This is the most affordable and effective option.It is necessary to minimize carbohydrates during the food period.Such a diet is ideal for women in the hall.
• Target Keto Diet- This is a power supply that should always increase carbohydrates after the gym.The purpose of increasing the norm of carbohydrates is to compensate for the body spent on glucose, to compensate for the efficiency of more education.
• Cyclic keto diet.The essence is to renew the body with carbohydrates when it is exhausted.When introducing carbohydrate products, every woman decides separately, because everyone has a different body.

Only women who want to lose weight should start with a standard diet keto.Within a week, you can evaluate the overall status and efficiency of education.Good -if it gets worse and if there is no power for education, the body needs carbohydrates.In this case, it is important to adjust the diet.

Menu compiled by Keto Diet

A healthy woman should eat approximately 2200 kilocalories per day.Oils, proteins and very few carbohydrates occupy most of them.Below is a classic diet menu as a guide to compile an individual power circuit.

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

It is important to consider calories in the Keto diet.We recommend that you download a special application that automates all calculations and makes them as accurate as possible.

Breakfast:

For breakfast until then he feels a concrete hunger.Gradually increase the gap between dinner and breakfast (it can reach 18 hours).

• A tablespoon of butter, coffee with coconut oil;
• You can add boiled or fried (on a tablespoon of coconut oil) 3 pieces, tsukini or spinach.

Evening meal:

A few hours after breakfast.

• Half of Avocado, a large number of green leaves - sprinkle with grated hard cheese;
• Choosing the size of the part throughout the protein - chicken, fish or lamb - separately;
• Two tablespoons of olive oil.

Snack:

It may be between the main courses.

• Oil bombs;
• celery, avocado;
• Hazelnut.

Evening meal:

At least three hours before bedtime.

• salmon, beef or chicken prepared with a large oil, oil or Ghee;
• Low low -carbles with olives, butter or coconut oil.

Keto diet, a list of permissible products

With a Keto diet, it is important to think not only the amount of food eaten, but the even more important of its compositions.For the correct power 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 muscles.

Classic diet menu can be adjusted and set for individual properties.

• Oils and oils: Coconut milk and butter, chicken and duck oil, oil and herbal fattening cow, organic ghee, dact oil, avocado oil, extra virgin olive oil.
• Fish, artificially grown or in addition to the delegation of sea trustees.The safest species: salmon, failure, anchovy, herring, sardine.Avoid fish in olive oil (fish packaging oil is not suitable for eating).
• Meat: lamb, pork, poultry meat (free walking chickens), game, meat, beef (herbal fat cows).Moderate bacon and sausage consumption are also allowed.
• Hazelnuts, seeds: black sesame seeds, black land seeds, Brazilic walnuts, raw cocoa - dust, beans and oil, linen, hazelnut Macadamia, walnut - furnace, pillum, zucchini seeds, sun flower, pound, linen seeds, coconuts.
• Vegetables: Asparagus, Avocado, Broccoli, Brussels Cabbage, White Cabbage, Colorful Cabbage, Celery, Cucumber, Cabbage, Mushroom, Green Salad, Green, Spinach, Tsukini.

After your body has been rebuilt to burn fat, you can return to a limited number of vegetable diets such as eggplant, garlic, onion, wild carrot, black pepper, groove, tomato, pumpkin (a little).

• Fruits and fruits: Strawberry (any) - instead of a small handful and vegetables, grapefruit - a few slices instead of vegetables.

Based on the recommended products, a person can prepare an individual food scheme.At the same time, it is important to consider calories and not to exceed the allowed norm.Complying with simple rules will give you a great figure and a perfect health.

If you don't move, you can do the following:

• Rich in fat and almost deprived of protein dairy products: butter, Ghee, whipped cream, sour cream, butter, parmesan and chedder -type solid cheeses, soft high fat cheeses (eg, “Bree”).
• Eggs from herbal fat chickens (7 gr. Squirrel).
• Almonds (in a limited amount because it is too much protein)
• Sugar substitutes (preferably only in the first stage): Stevia, Archat, sugar alcohols (erythitis, xylit, sorbitol, mallit, mannit, glycerin).

Role of fibers in the Keto diet

There is:

• Soluble - Fruits, cucumbers, beans and hazelnuts.After entering the intestines, they form a gel -like mass and thus slow down the digestive process, which allows you to feel toughness for a longer time.
• Soluble - darker leafy in celery, green beans and vegetables.They connect to toxins and remove them from the body.Stabilize the pH level of the intestine by preventing the spread of dangerous germs.

What are the fibers of the diet?

1. The fibers are food for "good" intestinal bacteria that strengthen the body.
2. Fibers prevent the absorption of carbohydrates and thus reduce splashes at sugar and insulin levels.
3. Soluble and insoluble fibers together form a kind of barrier that protects the liver in the intestines.
4. Soluble fibers are converted to short -Chapel fatty acids that feed useful intestinal bacteria and serve as fuel for cells and biological signal molecules.

The amount of consumption recommended per day is food additives from all products and 35 grams of grams in 50 (or more) grams.

Unacceptable Products for Keto Diet

For the keto diet, there are a number of products that reduce the power circuit at a minimum, which should be avoided.

The following products are on the black list:

• Industrial -vegetable oils (sunflower, rapeseed seeds, peanuts, cotton, corn, cotton, soybeans);
• Transfiners - salad dressing, mayonnaise, peanut oil and so on.
• milk and cottage cheese, kefir, yogurt, ricotta (rich in proteins);
• sugar;
• ketchup, salsa, barbecue sauce, soy and tomato sauces;
• Fruit juices, shopping smoothies;
• Sweet white and foamy wine;
• All kinds of cereal type;
• Banana, apple and other, unauthorized fruits;
• grape;
• bread;
• Cake, cake;
• potatoes;
• Asso cooking.

All products rich in carbohydrate.By penetrating the body, they provoke the production of glycogen which is unacceptable for the ketone bodies of the liver.Even a slight surplus of the built -in carbohydrate norm can minimize all efforts and fill the body with additional fat cells.It is important to read the composition of all purchased products carefully, and may even contain undesirable starch or sugar ordinary spices.

The useful effect of a diet on the body

Certainly the biggest advantages of Keto's diet is the rapid burning of subkutan oil.In a short time, the female body goes well with the extra pound.In most cases, within 1-2 weeks, a reconstruction occurs for a “new mode ..

An additional advantage of this power circuit is that a person does not excess during food and does not torture with a strong feeling of hunger throughout the day.This is because the diet does not allow the insulin level to rise too much.As you know, insulin is responsible for the feeling of hunger.The keto diet allows you to lose weight quickly and also allow you not to feel a brutal meal desire.

Interesting!It is responsible for storing insulin nutrients.It turns excess carbohydrates into fat!

The keto diet is unique in order not to lose extra weight after the cancellation of the power circuit.This is because a person does not starve throughout the diet and is accustomed to such a food norm consumed.

And perhaps, the main side of a keto diet is the main side of trying - this is his ability to put the metabolism in order and improve health.The second type, acne, migraine and even cancer diabetes are diseases that can be withdrawn before such a strong enemy.

Like any diet, the power circuit changes in the body according to the Keto menu.Every person is individual, so he reacts to a new diet in his own way.