The basic principles of the ketogenic diet, keto dish for women

Every girl dreams of throwing away extra pounds and getting an attractive character today.Diet can be used to achieve excellent results.Women’s bodies are different from men, so there are some nuances to consider and decide to lose weight this way.

A brief introduction to the basics of keto diet

In the female body, subcutaneous fat is formed due to the large presence of glucose and sugar.A female menu compiled according to dietary principles triggers natural mechanisms in the body that actively break down subcutaneous fat.The ketogenic diet is perfect for women who want to have an attractive form.

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

Such a power scheme changes the body's usual function and helps burn fat.More precisely, the burning of ketone.

Ketones are water-solvent molecules that are used as fuel as a substitute for glucose.The formation of ketones occurs in food or fat accumulated in the body.

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

This article will discuss food ketopathy - not to be confused with diabetic ketoacidosis (also, high levels of ketopathy, glucose and dehydration, which food ketopathy cannot occur).

Prepare a keto diet

• Check your iron levels (screening test on ferritin - the most accurate iron reversal indicator light) - High levels of iron may damage mitochondria.
• Perform analyses of vitamin D - its low concentrations, such as high levels of iron, may interfere with the diet.

Important: Return to iron and vitamin D levels before starting your diet.

• Purchase two types of glucose and glucose for both types of glucose and two types of bars.By measuring the levels of ketones, you can be sure that the body is reconstructed to be fat-burning and adjust your diet in time with a low indicator.If normal ketones increase glucose levels, you don't have to worry.If ketones suffer from this state, it is necessary to reduce carbohydrates or protein consumption.To get a drop of blood, you also need a lake and a holder.

The level of ketone should be 0.5 to 3.0 mmol/l.If you enter ketosis state, you will see a quantity of 5.0 mmol/l (and above).

• Buy highly accurate digital scales to weigh some food.
• Filled refrigerator and cabinets, only for dieting foods.
• Turn to a doctor or personal nutritionist and support from your loved one.

How to calculate daily macronutrients

For each person, the indicators of BJU in the diet vary.They need to be calculated by themselves before the diet begins.

protein

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

To determine muscle mass, you need:

1. Determine the percentage of body fat;
2. Multiply the weight by kilograms by one hundred of body fat - you will receive the weight of fat in kilograms;
3. The resulting figures, deducted from the overall mass - this is muscle mass.

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

• scale with bioplastic analysis;
• Compare photos of other people on special websites on the internet with photos of others;
• Kaliper - a device for measuring skin thickness;

• Electrostatic argon shape (Sculpt Skanner);
• BOD POD-the exhaust volume of air displacement;
• Two energy X-liquid absorbing liquid.

In order to pass your diet successfully, it is important to take the measurements as accurately as possible.You can't make a rough estimate through your eyes - this will prevent the body from rebuilding fat burning.

carbohydrate

We clarified that we will talk about pure carbs, those who will be fully learned.To calculate them, subtract the weight of dietary fiber for all carbohydrates.

Total consumption of assimilated carbohydrates should be increased by 50 (and less) per day.This is about 10% of the daily calorie content of the diet.However, the exact number may be much less for your body, up to 10-15 grams per day.It all depends on the individual characteristics of the body and the related diseases.

Usually, when you enter ketosis, it is necessary to significantly reduce your carb intake (focus on 20 grams), then you can experiment and increase this metric (up to 40, or even 80 grams if you have a high load).

Important!If you overuse it with carbohydrates, don't "fly" out 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 diet and their daily consumption should be 70-85%.

Due to the problem of absorbing fat, I started taking the digestive enzymes of lipase.

Variety of keto diet

The keto diet is the most effective way to burn fat in women.The power scheme does not put the body under pressure and attempts to store fat cells.The ketogenic diet just reconstructs the metabolic process.There are three types of this diet, all of which are effective, but slightly different.Due to diversity, every woman can choose the right choice for herself.

• Standard keto diet- This is the most affordable and effective option.Throughout the food period, it is necessary to minimize carbohydrates.This diet is perfect for women participating in the hall.
• Target keto diet- This is a power supply, and you always need to add carbohydrates after the gym.The purpose of improving the carbohydrate specification is to make up for the body spent on glucose to improve the efficiency of training.
• A ring-keto diet.Its essence is to replenish the body with carbs when it is most exhausted.When to introduce carbohydrate products, every woman decides separately, because everyone has a different body.

Women who just want to lose weight should start with standard ketones in their diet.Within a week, you can evaluate the general status and efficiency of your training.If good condition deteriorates and there is no training power at all, the body needs carbohydrates.In this case, it is important to adjust your diet.

Keto Diet compiled menu

A healthy woman should eat about 2,200 kilograms a day.Among them, fat, protein and a very small number of carbohydrates account for the majority of them.Below is a menu of classic diets as a guide to compiling a single power circuit.

Such a plan is suitable for those who prepare their diet immediately without a long "swing".

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

breakfast:

Until that time you have breakfast until you feel tangible hunger.Gradually increase the gap between dinner and breakfast (can reach 18 hours).

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

dinner:

A few hours after breakfast.

• Half the avocado, lots of green leaves - sprinkle with two tablespoons of ground 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 between main meals.

• fat bomb;
• celery, avocado;
• nut.

dinner:

At least three hours before bedtime.

• Salmon, beef or chicken, prepare lots of fat, fat or ghee;
• Low-carb vegetables, seasoned with olives, butter or coconut oil.

Keto diet, list of products allowed

With a keto diet, it is important to consider not only the amount of food consumed, but also the ingredients of it.For the correct power circuit, it is necessary to reduce the use of carbohydrate foods.This amount is enough to allow normal functioning and muscle development of the brain.

The menu of classic diets can and should be adjusted to achieve personal characteristics.

• Fats and oils: coconut milk and butter, chicken and duck fat, fat and herbal fats for beef, organic ghee, DACT oil, avocado oil, extra virgin olive oil.
• This fish is not only grown artificially or has a certificate of ocean custody.The safest species: salmon, failure, anchovies, herrings, sardines.Avoid fish in olive oil (fish packaging oil is not suitable for eating).
• Meat: lamb, pork, poultry (free walking chicken), game, guts, beef (herbal fat beef).Moderate bacon and sausage are also allowed.
• Nuts, Seeds: Black Sesame, Black Raisin Seeds, Brazilian Walnut, Raw Cocoa - Powder, Beans and Oils, Chia Seeds, Flax, Nuts Macadamia, Walnuts, Walnuts - Bakery, Paint, Pumpkin Seeds, Sunshine Seeds, Sunshine Seeds, Pounds, Pounds, Sugar Seeds, Cococonut, Coconut.
• Vegetables: asparagus, avocado, broccoli, brussels cabbage, white cabbage, colored cabbage, celery, cucumber, kale cabbage, mushrooms, green salad, vegetables, vegetables, vegetables, spinach, tsukini.

After rebuilding your body to burn fat, you can return to a limited number of vegetables in your diet, such as: eggplant, garlic, onion, parsnip, pepper, trough, tomatoes, pumpkin (small amount).

• Fruits and berries: Berries (any) - a few small rather than vegetables, grapefruit - a few slices, not vegetables.

Depending on the proposed product, a person can develop a single food plan.At the same time, it is important to consider calories without exceeding the permitted specifications.Following simple rules will bring good numbers and excellent health.

If you are not taken away, then you can:

• Dairy products rich in fat and hardly protein-free: butter, ghee, whipped cream, sour cream, butter, Parmesan and cabin type solid cheese, soft high-fat cheese (e.g., "Bree").
• Eggs from herbal fat chicken (7gr. squirrel).
• Almonds (substantially due to a lot of protein)
• Sugar substitutes (preferably only in the initial stage): stevia, arch, sugar alcohol (maltortitis, Xylit, xylitol, sorbitol, green hair, mannose, glycerin, glycerin).

The role of fiber in the keto diet

have:

• Soluble - Contains in berries, cucumbers, beans and nuts.Once inside the gut, they form a gel-like mass, which slows down the digestion process, allowing you to feel fuller for longer.
• Insoluble - Contained in celery, mung beans and vegetables with dark leaves.Combined with toxins, they are removed from the body.Stabilizes the pH level of the intestine and prevents the spread of dangerous microorganisms.

What is the fiber of your diet?

1. Fiber is a food that strengthens the body's "good" gut bacteria.
2. Fiber prevents the absorption of carbohydrates, thereby reducing the jump in sugar and insulin levels.
3. Together, soluble and insoluble fibers form a barrier in the intestine that protects the liver.
4. Soluble fibers are converted into short church fatty acids that serve as a fuel for beneficial gut bacteria and for cells and biosignal molecules.

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

Products that are not acceptable for keto diet

There are many products that minimize the power circuits of the keto diet and they must be avoided.

The following products are on the blacklist:

• Fats are made from industry - vegetable oils (sunflower, rapeseed, peanuts, cotton, corn, cotton, soybean);
• Deliverer - salad dressing, mayonnaise, peanut oil, etc., with hydrogenated fat in the composition;
• Milk and cheese, kefir, yogurt, ricotta (protein rich);
• sugar;
• tomato sauce, salsa, barbecue sauce, soy and tomato sauce;
• Juice, shopping smoothies;
• Sweet white and sparkling wine;
• All types of cereals;
• Bananas, apples and other, not allowed fruits;
• Grape;
• bread;
• Cake, cake;
• Potato;
• Aso bakes.

All products rich in carbohydrates.Infiltrate into the body, they stimulate the production of the liver, which is unacceptable to ketone bodies.Even a small amount of excessive carbohydrate specification can minimize all efforts and fill the body with other fat cells.It is important to read carefully the composition of all purchased products, even unnecessary starch or sugar may include regular seasonings.

The beneficial effects of diet on the body

The biggest advantage of the keto diet definitely includes the rapid burning of subcutaneous fat.In a short period of time, women can lose weight well.In most cases, within 1-2 weeks, a “new mode” is reconstructed.

Another advantage of this circuit is that in food, a person will not overeat and will not be tortured by intense hunger all day.This is due to the fact that diet does not allow for increased insulin levels.As you know, it is insulin responsible for hunger.The Keto diet allows you to lose weight quickly without feeling the cruel desire to eat.

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

The keto diet is unique because no additional pounds are returned after the circuit is cancelled.This is because a person does not starve to death throughout his diet and the body is just used to this food norm for eating.

And, perhaps worth trying the main purpose of a diet – it is her ability to completely place metabolism and improve health.The second type, acne, migraine and even cancer, is a disease that can retreat before such a powerful enemy.

Like any diet, the circuitry based on the Keto menu changes the body.Everyone is an individual and therefore responds to new nutrients in their own way.