Basics of ketogenic nutrition, keto-menu for women

Every girl dreams of throwing extra pounds and today getting an attractive figure.Excellent results can be achieved by a diet.The female body differs from males, so there are some shades that are important for consideration, deciding to lose weight in this way.

Briefly about the basics of Keto diet

In a woman's body, subcutaneous fat is formed due to the great presence of glucose and sugar.The female menu compiled according to the principle of diet, initiates natural mechanisms in the body, which actively degrades subcutaneous fat.Ketogenic nutrition is ideal for women who want to have attractive forms.

Keto Diet is a high -fat low-krhr, a moderately protein diet.

Such electricity scheme changes the common functioning of the body and helps burn fat.And more precisely, the combustion of ketones.

Ketones are energy waterplace molecules used as fuel as an alternative glucose.The formation of ketone is happening in the liver of food or fat accumulated in the body.

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

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

Preparing for keto diet

• Check your iron level (a selection testing on ferrite - the most accurate indication of the rotary iron) - a high level of iron can damage mitochondria.
• Take the analysis of vitamin D - its low concentration, such as high iron levels, can interfere with a diet.

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

• Buy a glucometer-cetometer and two types of tapes - for glucose and for ketones.You can make sure that the body is restored to burn fat and time to adjust the diet in low indicators.If the glucose level increases with normal ketones, you can't worry.If Ketones suffers from it, then it is necessary to reduce carbohydrates or protein consumption.To get a drop of blood, you will also need a lancelet and holder.

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

• Buy a high digital scale for weighing food parts.
• Recharge the refrigerator and closets suitable only for food nutrition.
• Turn the support of a doctor or personal nutritionist as well as your loved ones.

How to calculate the daily amount of macronutrients

For each person, BJU indicators varies during diet.They need to be calculated alone before the start of the diet.

Protein

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

To determine muscle mass, you need:

1. Determine their percentage of body fat;
2. Multiply your weight in kilograms by percent of body fat - you will get weight weight in kilograms;
3. The resulting number, is reflected from the total mass of the whole body - this is a muscular mass.

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

• Libra with bioimedance analysis;
• Compare your photo in bedding with photos of other people with different percentage of body fat in special places on the Internet;
• Caliper - a device that measures the thickness of the skin fold;

• Electromitani Micrography (Skulpt Skanner);
• PLAN PODATINA for movement of air;
• Two -Energy X -Ray Absorphytrhyumetry.

For a successful passage of diet, it is important to perform measurements as accurately as possible.You cannot make an approximate eye assessment - it will prevent the body from building a fat ignition.

Carbohydrates

We clarify that we will discuss pure carbohydrates, those who will be fully learned.To calculate them, subtract the weight of the fiber diet in the gram of the total number of all carbs.

The total daily consumption of assimilated carbohydrates should be made up to 50 (and less) grams per day.This is approximately 10% of the daily content of the calorie diet.But the exact number can be much less for your body, up to 10 - 15 grams a day.It all depends on the individual characteristics of the body and related diseases.

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

Important!If you're exaggerating with carbs, then don't "trick" from the food ketosis.

Grease

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

Fat is the basis of the diet, their daily consumption should be 70 - 85%.

With fat absorption problems, start guiding indigestive enzymes with lipaz.

Varieties Keto Diet

The keto diet is the most efficient method, burning fat in women.The electricity scheme does not exhibit the body to stress, trying to water in greasy cells.Ketogenic diet simply restores the operation of metabolic processes.There are three types of such nutrition, everyone is effective, but a little different.Thanks to variety, every woman will be able to choose a real option for himself.

• Standard Keto Diet- This is the most favorable and efficient option.Throughout the food period, it is necessary to minimize carbohydrates.Such a diet is ideal for women involved in the hallway.
• Target Keto Diet- This is a power supply that should always increase carbohydrates, after the gym.The purpose of increasing the carbohydrate norm is to compensate for the body spent on glucose, for greater training efficiency.
• Cyclic keto diet.Its essence is to complement the body of carbohydrates when it is the darkest.When introducing carbohydrates products, each woman decides separately, because everyone has a different body.

Women who just want to lose weight should start the way with a standard keto diet.In the week you can estimate the general situation and efficiency of training.If worsened well, and there is simply no training power, then the body needs carbohydrates.In this case, it is important to adjust the diet.

Menue composed of keto diet

A healthy woman should eat about 2200 kilocalories a day.Of these, fats, proteins and very little carbohydrates take up most of them.Below is a classic diet menu, as a guideline for compiling an individual circuit.

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

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

Breakfast:

Drink breakfast until then until you feel tangible hunger.Gradually increase the gap between dinner and breakfast (can reach 18 hours).

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

Dinner:

A few hours after breakfast.

• Half avocado, lots of 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 teaspoons of olive oil.

Snack:

It can be between the main meals.

• Thick bombs;
• Celery, avocado;
• Walnuts.

Dinner:

At least three hours before bed.

• salmon, beef or chicken prepared with a large content of fat, fats or ghee;
• Vegetables with low arms spiced with olive trees, butter or coconut oil.

Keto diet, list of permissible products

With Keto diet, it is important to consider not only the amount of food eating, but more important than their composition.For the correct power circle, it is necessary to reduce the use of carbohydrates food.This amount will be sufficient for the normal functioning of the brain and muscle development.

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

• Fat and oils: coconut milk and butter, chicken and duck fat, fat and fats of herbal fattening cows, organic ghee, oil for DACT, Avocado oil, extra virgin olive oil.
• Fish, in addition to artificially adults or have a certificate of marine trust.The safest species: salmon, failure, inches, herring, sardines.Avoid fish in olive oil (fish package oil is not suitable for eating).
• Meat: lamb, pork, poultry meat (free chickens), play, meat separates, beef (vegetable fattening cows).Moderate spending of bacon and sausage is also allowed.
• Nuts, seeds: black sesame seeds, brazilian walnut, raw cocoa - powder, beans and oil, nuts, nuts, sunflower, pound, sunflower seeds, coconut.
• Vegetables: asparagus, avocado, broccoli, brusle cabbage, white cabbage, color cabbage, celery, cucumbers, cale cabbage, mushrooms, lettuce, greenery, spinach, tsukini.

Once your body is renewed for fat burning, you can return to a diet limited number of vegetables such as: eggplant, garlic, onion, parasters, pepper, trough, tomato, pumpkins (small).

• Fruits and berries: berries (any) - small fist and instead of vegetables, grapefruit - several slices, instead of vegetables.

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

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

• Dairy products Rich oily and almost deprived of protein: butter, ghee, whipped cream, sour cream, butter, solid cheeses Parmesan and Chedder -fat cheeses (for example, "bree").
• Eggs from herbal fattening chickens (7 gr. Squirrel).
• Almonds (limited amount, as there is a lot of protein)
• Sugar neighbors (preferably in the initial phase): Stevia, Lukov, sugar alcohol (eryritis, xylite, sorbitol, mallik, manite, glycerin).

The role of fiber in Keto diet

There are:

• Topuous - contained in berries, cucumbers, beans and walnuts.Once in the intestines, they form a gel-like mass and thus slowing the digestive process, which allows you to feel for a long time.
• Insoluble - contained in celery, green beans and vegetables with dark leaves.Conversing on toxins, they remove them from the body.Stabilize the pH hose level, blocking the spread of dangerous microbes.

What are the fibers for a diet?

1. Fiber are food for "good" intestinal bacteria that strengthen the body.
2. The fibers prevent the absorption of carbohydrates and thus reduce sugar and insulin jump jumps.
3. Soluble and insoluble fiber together form a kind of barrier in the intestines that protect the liver.
4. The soluble fibers are converted into fatty acids short-tehnbella that food useful intestinal bacteria and serve as cell fuel as well as biological signal molecules.

The recommended amount of consumption daily is 35 grams of fiber in the form of food additives and 50 (or more) grams - from integers.

Unacceptable products for keto diet

There are several products that reduce the power circle for the keto diet to the minimum, must be avoided.

The following products are in the black list:

• Fat processed industry - plant oils (sunflower, rapese, peanuts, cotton, corn, cotton, soy);
• Transfer - Salad dressing, mayonnaise, peanut oil and so on, where they are part of hydrogenized fat;
• milk and cottage, kefir, yogurt, ricotta (rich protein);
• sugar;
• ketchup, salsa, barbecue sauce, soybean and tomato sauces;
• Juices, shopping smoothies;
• Sweet white and sparkling wine;
• All types of cereals;
• bananas, apples and others, are not allowed fruit;
• Grapes;
• bread;
• cakes, cakes;
• potatoes;
• Baking Assova.

All these products that are rich in carbohydrates.The penetration in the body, they provoke the liver to the production of glycogen, which is unacceptable for ketone bodies.Even a slight surplus established carbohydrate norms can minimize all efforts, as well as to fill the body with additional fat cells.It is important to read the composition of all purchased products carefully, even unwanted starch or sugar can include ordinary spices.

A beneficial effect of diet on the body

Definitely the greatest benefits of keto's diet include quickly burned subcutaneous fat.In a short time, a female body softly relieves extra pounds.In most cases, in 1-2 weeks, a renewal for "new mod" takes place.

The additional advantage of this power circuit is that during food, the person does not overeat during the day does not bother a strong feeling of hunger.This is due to the fact that the diet does not allow the level of insulin to grow much.As you know, it is an insulin who 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 for eating.

Interestingly!Insulin is responsible for storing nutrients.Turns excess carbohydrate in fat!

The keto diet is unique in the fact that after cancelling the power circuit do not return additional pounds.This is due to the fact that a person is not starving through a diet, and the body simply gets used to such a norm of food consumed.

And maybe, the main thing for what is worth trying a keto diet - this is her ability to fully install metabolism and improving her health.Diabetes of other types, acne, migraines and even cancer are those diseases that can withdraw before such a strong enemy.

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