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Keto diet slimming for women

One of the richest and most effective — keto (keto) diet. In this mode, the power of the body does not feel stress due to the absence of the sensation of hunger. This type of diet is ideal for people who love to eat fatty and high-calorie dishes.

What is keto diet

The origin of this mode of feeding has been used for the treatment of the disease, it is then used by athletes. Later, this diet has gained great popularity among people seeking to lose weight.

Keto-diet involves the complete removal of carbohydrates from the diet

Name of the diet comes from the ketosis. In the period of this way of eating starts this process in the body, thanks to leave the excess pounds. Ketosis is a particular type of start the engine to alternative energy, when in the body stop carbohydrates (the main source of energy). In the period of the fasting glucose, the body begins to break down the fat cells with the formation of the ketone phone Such a mechanism has evolutionary meaning, so that the person can survive in the absence of carbohydrate-rich foods, protein, and fat. The ketones are not only energy, but also for the power supply to the brain.

Keto diet implies that nutrients are mostly derived from protein and fat. Calculate your power from the next report: carbs up to 5-10%, fat 70-75%, protein up to 20-25%.

The essence of the power

In the program of nutrition keto mandatory regime to control the amount of ingested carbohydrates. There should be no more than 60 grams. Better than their number was about 20 grams. The amount of protein must be chosen for each individual. This amount should cover the needs of the body depending on the sex, age, and physical activity. The balance of the calories is supported by fat. Thanks to these proportions starts the process of ketosis.

The use of keto diet

The Ketogenic diet allows you not only to quickly lose the extra pounds, but also reduce the risk of many diseases, and the efficacy is not inferior to a plan to discharge days. This mode is very comprehensive, well-balanced, therefore, transcends the diets low in fat in the diet, that can harm the body. Low blood sugar in the blood during the diet plays an important role for the health. In case of low level of sugar the pancreas secretes less insulin. Independent studies have shown that people who adhere to a keto diet release more than two times more weight in comparison with other plans. This reduces the level of bad cholesterol in the blood. Thanks to a large amount of iron in the meat, the fat, the diet has a beneficial effect on the health of women.

Useful properties of the diet:

  • a reduced sensitivity to insulin by 75% of patients with diabetes can even more to take the medications;
  • improvement of the indicators of the lipid profile, which reduces the risk of cardio-vascular disease;
  • the body is saturated with the good fatty acids;
  • increases levels of high density lipoprotein (good cholesterol);
  • ketones help people with severe neurological diseases, a decrease in their symptoms and relapse (Alzheimer's, Parkinson's, epilepsy);
  • increases the effectiveness of the anticancer therapy, the lack of sugar will kill the cancer cells;
  • improves the condition of the skin, reduces acne, inflammation;
  • improves the effectiveness of the treatment of polycystic ovaries, the disease is directly related to insulin levels.

Varieties of the ketogenic diet

Of ketogenic type of diet, there are 5 variants:

  • classic;
  • target;
  • cyclic;
  • high protein content;
  • limitation.

Classic variation of the diet involves a ratio of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbohydrate. Are excluded all the fast and the slow carbs, still low calorie vegetables.

The target is more suited to bodybuilders. Athletes involved in high intensity training sessions, dealing with the great weight of the muscles of the back, arms, legs, pets eating before the formation of carbohydrates. They are burned during the physical exercises. If you are in the fitness, aerobic exercises beginner or athlete and the load, you have small children, this is not ideal.

Cyclical, it is recommended for those who weight loss stood up. Regular carbohydrates to the download, it is to eat slow carbs, for example cereal, to boost metabolism. Sweets and flour are prohibited. The body is subjected to a small stress and losing weight again continues when you return to the ketogenic nutrition. Organize of carbohydrates download, you can week (5 days without carbohydrates, 2 days of slow carbs) or once per month. On the month, the time to prepare the meal, one day, allow complex carbohydrates. Back to the keto diet at least 24 hours. Suitable for beginners to lose weight, have difficulties to maintain on the long without carbohydrates.

Food with a high protein content. Ideal people with a very large body mass and who wish to increase muscle mass. The ratio of nutrients in the diet, and 35% protein, 60% fat, 5% carbohydrate. Little by little, with this mode, move on to the classic keto diet.

A limitation of the variant involves the consumption of carbs to 12 grams per day. This type of power supply it is recommended to follow under the supervision of doctors. Before you begin to limit the type of hunger of three days. This type is commonly performed in health facilities for cancer patients.

Recommended products

The products of the keto diet for cooking choose from the following list:

  • all of the meat in any form, including raw, roasted, with all the fat, and the bigger, the better;
  • fat;
  • all the internal organs (liver, kidney, heart);
  • fish of all kinds, the more fat, the better it is;
  • the caviar of fish;
  • seafood;
  • eggs any;
  • any oil;
  • the butter;
  • green vegetables (cucumbers, zucchini, whole cabbage, green, asparagus, celery);
  • other vegetables that are low in carbohydrates, non-starchy foods (tomatoes, aubergines, peppers);
  • dairy products rich in fats (cheese, cream, sour cream, cheese);
  • mushrooms of all kinds;
  • the deli without a content of carbohydrates and components that are prohibited;
  • quality of the mayonnaise without starch and sugar.
  • the gelatin;
  • fruit, you can only lemon and cranberry;
  • the greens and the leaves in salads;
  • the carrots in limited quantities, 50 grams per day in the formation;
  • the milk of high fat content, a little bit, not more than 60 millilitres per day.

Of prohibited foods

It is forbidden to consume everything, where there's sugar, the cornstarch, the flour, the foods that are rich in carbohydrates.

In the menu ketone diet prohibited to include the following elements:

Diet products keto
  • sweet sodas;
  • fruit juice;
  • fruits;
  • pastries, breads, pastries made from flour;
  • a cake
  • chocolate, candy
  • honey;
  • macaroni;
  • cereals (buckwheat, rice, barley, oats);
  • pulses;
  • potatoes;
  • the beet;
  • the bays;
  • sound;
  • fructose;
  • the milk powder.

The steps of the adaptation of the organization

The body does not immediately switches to ketosis, it takes him some time to regroup.

The reconstruction on a new mechanism of alternative energy takes place in several stages:

  1. Half of the day to a day. Spent all of the stock of circulating glucose in the body.
  2. A day or two. Burn yorumlar of glycogen.
  3. The third, the fourth day, the body begins to look for other sources of energy, begins the reconstruction of the metabolism.
  4. After a week starts ketosis. The body is entirely the result of the reconstruction and receives energy from ketones.

The menu of the week

Approximate keto diet, the menu of the week for the women and men:

Monday:

  • breakfast: fat, pan-fried with eggs, tomatoes, and green beans;
  • lunch: chicken salad with Adyghe cheese, olive oil, lettuce, pepper;
  • dinner: mackerel baked in the oven with butter and lemon.

Tuesday:

  • omelette with goat cheese, cherry tomatoes, basil
  • lunch: soup with meatballs, melted cheese, cream and broccoli;
  • dinner: lamb braised with sauerkraut.

Wednesday:

  • an omelet with cream cheese and cheese with ham;
  • lunch: shrimp salad, avocado, olive oil, tomatoes, cucumbers;
  • dinner: pork chops with farm cheese, stewed zucchini.

Thursday:

  • the eggs, cooked with onions, bacon and tomatoes;
  • lunch: meatballs, braised pork with cream of cauliflower;
  • dinner: chicken fillet, stuffed with cheese, aubergines, cooked in cream.

Friday:

  • vegetables rolled of beijing, cabbage, cheese, sausage;
  • patties of cabbage and pork, stewed in cream;
  • dinner: zucchini stuffed with minced meat, cheese and sour cream, baked in the oven.

Saturday:

  • scrambled eggs with ham and vegetables;
  • lunch: pork chop baked in the oven under the cheese, the cream to the tomato;
  • salmon with mayonnaise and cheese baked in a oven.

Sunday:

  • breakfast: scrambled eggs with ham, mushrooms and cheese;
  • dinner: fillet of chicken, stuffed tomato, cheese cheese, wrapped in bacon and cooked in the oven;
  • dinner: salmon in cream sauce with broccoli.

Recipes for the diet keto

During the preparation of the dishes for the diet keto pick and choose the foods with a high fat content: cheese, bacon, lard, butter, fatty fish and meat. The vegetables can be such as in cheese and grill it, simmer or bake in the oven. The menu on the diet keto are on the permitted list of products, the option of cooking (roasting, braising). The cheese on a keto diet are included in almost all of the dishes, they contain a large amount of fats and proteins.

Gratin of broccoli with cheese

Progressive preparation:

  1. 400 grams of broccoli, boil 2 minutes in salted water.
  2. Half of the fried onion with a clove of garlic.
  3. Put in a saucepan to luke, broccoli, basil, salt, pepper.
  4. 8 eggs, beat with a bowl and pour into the pan of vegetables.
  5. Simmer with the lid on for 7-9 minutes.
  6. Upon the filing of the sprinkle with grated parmesan cheese.

Scrambled eggs with bacon and cheese

How to make an omelette for keto diet:

  1. Adygea cheese cut into cubes.
  2. Fry the bacon and the cheese until golden brown.
  3. Beat the eggs with the cream.
  4. Pour the mixture of egg.
  5. Cook with the lid on for 5-7 minutes.

Mackerel baked in the oven

How to cook the mackerel in several phases:

  1. The fish wash and cut, cut off the head, dividing in two the long.
  2. Arrange on an oiled baking sheet skin side down.
  3. Add salt, pepper to taste, and drizzle with lemon juice.
  4. Spread the mayonnaise.
  5. Bake in the oven at 200 degrees for 20 minutes.
  6. 5 minutes before the end, sprinkle with grated cheese.

A salad with nuts and cheese, and spinach

The salad recipe:

  1. 200 grams of spinach, rinse and let dry.
  2. Prepare the sauce with lemon juice, olive oil and balsamic vinegar.
  3. 100 grams parmesan, cut into thin slices.
  4. Arrange on a plate of spinach, cheese, a handful of nuts, cedar, and pour in the sauce.

Cream soup of cauliflower

How to cook cream soup:

The metabolism has reached a state of ketosis
  1. The cauliflower rinse and put to boil.
  2. In option, you can add mushrooms or cubes of meat broth.
  3. At the end of 8 minutes after boiling in a saucepan put the package of cheese, a tablespoon of butter and 100 ml cream.
  4. Stir until dissolved cheese and softening of the cabbage.
  5. Mix the soup with the cream of the state of the submarine to the mixer.

Muffins lemon

How to cook low-carb cake:

  1. Combine half a cup of flour of almonds with a quarter cup of flax meal.
  2. Add a teaspoon of baking powder, saharozamenitel, 70 grams melted butter, 100 milliliters of thick cream.
  3. Mix until well blended.
  4. Add 3 eggs, mix again.
  5. Add to the pulp the juice and rind of two lemons.
  6. Knead the dough and pour it over the mussels.
  7. Bake in the oven at 180 ° for 20 minutes.

The evil and contraindications for the diet keto

You can't adhere to this type of power supply in the following cases:

  • if metabolic violations;
  • diseases of the liver and of the kidney;
  • progressive encephalopathy;
  • cerebro-vascular disorders;
  • a dysfunction of the pancreas;
  • lipid diseases.

Women in gestation period of the child and the breast-feeding of this type, also do not recommend it, but the comments of the women that I venture to say that this type of regime has taken place without complications. During pregnancy, the actions must be coordinated with the doctor.

The side effects of keto diet:

  • constipation (added to the diet of the most fluid, and fibres);
  • nausea (first week);
  • bad breath (due to decomposition products of the fat, do not bear danger);
  • vertigo (in the first week, disappear of themselves).

If you are in perfect health, keto diet harm to body and does not bring. The side effects normally disappear after the first week. The evil of the keto diet can be if there are serious chronic diseases, which are contraindications.

The Ketogenic diet allows you to quickly get rid of the extra pounds, while keeping the health. Ketone slimming diet the most popular hearty and comfortable among the other modes supply the most effective. Correctly calculated the balance of nutrients, you can easily and quickly lose weight. Out of the keto power easily, without the side effects. The body is quickly rebuilt on a new power source — carbohydrates. The main thing — do not go back to a diet with lots of sweets and starchy foods, which leads to excess weight.