Foundations of a ketogenic diet, ceto menu for women

Every girl dreams of playing extra pounds and getting an attractive figure today.Excellent results can be achieved using a diet.The female body differs from man, so there are some important nuances to consider, deciding to lose weight in this way.

Soon about the basics of the 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 break subcutaneous fat.The ketogenic diet is ideal for women who want to have attractive shapes.

Keto diet is a high level of moderate and low carbohydrate protein.

This energy scheme changes the usual functioning of the body and helps to burn fat.And more precisely, the burning of ketones.

Cetons are energy water -soluble molecules that are used as fuel as an alternative to glucose.Keton formation occurs in the liver from food or fat accumulated in the body.

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

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

Preparation for the diet

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

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

• Buy a glyrometer ketometer and two types of glucose and ketons strips.By measuring the ketone level, you can be sure that the body has been rebuilt on fat burning and time to adjust the diet in low indicators.If the level of glucose is increased with normal ketones, you will not be able to worry.If ketones suffer from this, it is necessary to reduce the consumption of carbohydrates or proteins.To get a drop of blood, you will also need Lancelet and Holder.

The ketone level should 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 accuracy digital scales to weigh portions of food.
• Fill the refrigerator and cabinets suitable for dietary foods only.
• Turn the support of a personal doctor or nutritionist as well as their loved ones.

How to calculate your daily volume of macronutrients

For each person, BJU indicators during the diet vary.They need to be calculated by themselves before the diet began.

Protein

The general formula is as follows: for each kilogram of muscle weight - 1 gram of protein.All protein should 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 fat weight in kilograms;
3. The resulting number, deducted from the total mass of the whole body - this is muscle mass.

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

• Scales with bioimedance analysis;
• Compare your photo in linen with photos of others with different percentages of body fat on special websites on the internet;
• Kaliper - A device that measures skin thickness doubles;

• Electromed Miography (Sculpt Skanner);
• POD BOD - Air displacement plus;
• Two -Energy x -Ray Abersumery.

For a successful passage of a diet, it is important to perform measurements as accurately as possible.You cannot make an approximate estimate by eye - this will prevent the body from reconstructing fat burning.

Carbohydrates

We clarify that we will talk about pure carbohydrates, those who 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 assimilated carbohydrate daily consumption should be taken up to 50 (and less) grams a day.This represents approximately 10 % of the daily calorie content of the diet.But the exact number can be much smaller for your body, up to 10 to 15 grams a day.It all depends on the individual characteristics of the body and related diseases.

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

Important!If you overdo it with carbohydrates, don't "fly" food ketosis for a long time.

Fat

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

Fat is the basis of the diet, its daily consumption should be 70 to 85%.

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

Dietary 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 stock adipose cells.The ketogenic diet simply reconstructs the work of metabolic processes.There are three types of diet, all are effective, but slightly different.Thanks to diversity, every woman can choose the right option for herself.

• Standard Keto Diet- This is the most accessible and effective option.During the food period, it is necessary to minimize carbohydrates.This diet is ideal for women involved in the salon.
• KETO DIET -Alvo- This is a power supply that always needs to increase carbohydrates after the gym.The purpose of increasing the standard of carbohydrates is to compensate for the body spent on glucose to greater training efficiency.
• Cyclic diet keto.Its essence is to replenish the body with carbohydrates when it is more exhausted.When introducing carbohydrate products, each woman decides separately, as everyone has a different body.

Women who just want to lose weight should start with a dietary standard cetto.In a week, you can evaluate the overall condition and training efficiency.Alright -It is worse and simply there is no strength for training, the body needs carbohydrates.In this case, it is important to adjust the diet.

Menu compiled by diet

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

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

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

Breakfast:

Make breakfast to that moment until you feel tangible hunger.Gradually increase the gap between dinner and breakfast (can reach 18 hours).

• Coffee with a tablespoon of butter, coconut oil;
• Baked or fried eggs (in a tablespoon of coconut oil) 3 pieces, you can add tsukini or spinach.

To have lunch:

A few hours after breakfast.

• Half of 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.

Snack:

It can be among the main meals.

• Fat bombs;
• celery, avocados;
• Nuts.

To have lunch:

At least three hours before bed.

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

Keto diet, a list of products allowed

With a keto diet, it is important to consider not only the amount of food consumed, but the most important of its composition.For the correct power circuit, it is necessary to reduce the use of carbohydrate foods.This amount will be sufficient for normal brain functioning and muscle development.

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

• Fat and oils: Coconut and butter milk, chicken and duck fat, fat and bathing cows based on herbs, organic ghee, DACT oil, avocado oil, extra -virgo olive oil.
• Fish, besides artificially cultivated or have a marine truseship 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), game, offal offspring, meat (herbal fatty cows).Moderate bacon and sausage consumption is also allowed.
• Nuts, seeds: black sesame seeds, black cumin seeds, Brazilian walnut, raw cocoa - powder, beans and oil, chia seeds, linen, walnut macadamia, walnuts - psyllium, pumpkin seeds, sunflower seeds, pounds, hostel seeds, coconut.
• Vegetables: Asparagus, Avocado, Broccoli, Brussels cabbage, white cabbage, colorful cabbage, celery, cucumber, cabbage cabbage, mushrooms, green salad, vegetables, spinach, tsukini.

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

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

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

If you don't get excited, then you can:

• Dairy products rich in fat and almost protein: butter, ghee, whipped cream, sour cream, butter, Parmesan and Chedder solid cheeses, soft high -fat cheeses (eg, "Bree").
• Eggs of herbal deceit chickens (7 gr. Squirrel).
• Almonds (limited amount, as there is a lot of protein)
• Sugar Substitutes (preferably only in the early stages): Steria, Acting, Sugar Alcohols (Eryritis, Xilit, Sorbitol, Mallite, Mannit, Glycerin).

The role of fibers in the ceto diet

There is:

• Soluble - contained in berries, cucumbers, beans and nuts.Once in the gut, they form a gel -like mass and thus reduce the digestive process, allowing you to feel satiety for a longer period.
• Insoluble - contained in celery, green beans and vegetables with dark leaves.Connection to toxins, they remove the body.Stabilize the pH level of the intestine, blocking the propagation of hazardous microbes.

What are the fibers for a diet?

1. Fibers are foods for "good" intestinal bacteria that strengthen the body.
2. Fibers prevent carbohydrate absorption and thus reduce heels in sugar and insulin levels.
3. Soluble and insoluble fibers together form a kind of barrier in the gut that protects the liver.
4. Soluble fibers are converted to short layer fatty acids 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 fiber in the form of food additives and 50 (or more) grams - of whole products.

Unacceptable products for diet

There are several products that reduce the power circuit to the diet to a minimum, they should be avoided.

The following products are on the black list:

• Fat processed by industrial vegetable oils (sunflower, colza, peanut, cotton, corn, cotton, soy);
• Transfiners - salad sauce, 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, parsley, barbecue sauce, soy sauces and tomatoes;
• juices, shopping smoothies;
• Sweet and sparkling white wine;
• All types of cereals;
• bananas, apples and others, not allowed fruits;
• grape;
• bread;
• cakes, cakes;
• potato;
• Roasted roasted.

All carbohydrate -rich products.Penetrating the body, they cause the liver to glycogen production, which is unacceptable for ketone bodies.Even a slight excess of the established standard of carbohydrates can minimize all efforts and fill the body with additional adipose cells.It is important to carefully read the composition of all purchased products, even unwanted starch or sugar can include common spices.

The beneficial effect of a diet on the body

Definitely, the biggest advantages of kett diet include rapid subcutaneous fat burns.In a short time, the female body relieves much more pounds.In most cases, in 1-2 weeks, a reconstruction occurs for a "new mode".

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

Interesting!Insulin is responsible for the storage of nutrients.It transforms excess carbohydrates into fat!

The keto diet is unique, because after the cancellation of the power circuit, extra pounds are not returned.This is due to the fact that a person does not starve throughout the diet, and the body simply gets used to a standard of food consumed.

And perhaps the main thing for what is worth trying a diet - that's her ability to completely put metabolism and improve her health.Second type diabetes, acne, migraine and even cancer are those diseases that can retreat before such a strong enemy.

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