Basic principles of ketogen, keto-menu diet for women

Every girl dreams of throwing more pounds and receives an attractive number today.Excellent results can be achieved by using a diet.The female body is different from men, so there are some nuances that are very important to consider and decide to lose weight in this way.

In short, the basic things of keto diet

In the body of a woman, the fat under the skin is formed by the presence of glucose and sugar.Female menu, compiled on the principle of a diet, activates natural mechanisms in the body, actively breaks down fat under the skin.Ketogen diet is ideal for women who want attractive forms.

Keto diet is a low, moderate protein diet.

Such power diagram changes the normal function of the body and helps burn fat.And more precisely, burning ketone.

Ketons are water -soluble molecules used as fuel as an alternative to glucose.The formation of ketone occurs in the liver from food or fat accumulated in the body.

Because Ketone is water, they do not need protein to promote blood flow.The presence of ketone shows that for energy, you burn fat, not sugar.Therefore, consumption of carbohydrates is strictly limited.

This article will talk about food ketosis - not confused with ketoacidosis with diabetes (a high -level effect of ketone, glucose and dehydration, cannot occur with food ketosis).

Prepare for keto diet

• Check your iron level (screening test on Ferritin- the most accurate reverse iron reverse indicator)- the high level of iron can be harmful to the mitochondria.
• Take vitamin D analysis - its low concentration, like the level of high iron, can hinder the diet.

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

• Buy a glucometer-cetometer and two types of glucose strips and ketons.By measuring the level of ketone, you can be sure that the body is rebuilt into burnt fat and timely to adjust the diet in low indicators.If the glucose level is increased with normal ketone, you cannot worry.If Ketone is affected, it is necessary to reduce carbohydrate or protein consumption.To get a drop of blood, you will also need Lancelet and the holder.

Ketone level must be from 0.5 to 3.0 mmol/l.If you enter the ketosis state, you will see the number of 5.0 mmol/l (and above).

• Buy high digital scale to weigh the food parts.
• Fill the refrigerator and the cabinet only suitable for diet foods.
• Turn the support of a doctor or personal nutrition expert, as well as your loved ones.

How to calculate your daily maximum nutrients

For each person, BJU indicators in different diets.They need to be calculated by themselves before starting a diet.

Protein

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

To determine muscle mass, you need:

1. Determine the percentage of your body fat;
2. Multiply your weight in kilogam with a percentage of body fat - you will get the weight of fat in kilogam;
3. The number of results, deduction from the total mass of the whole body - this is the muscle mass.

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

• scale with biological analysis;
• Compare your photos with linen with other people's photos with different percentage of body fat on special websites on the Internet;
• Kaliper - a device that measures the thickness of the skin folds;

• Electrical electricity organization (Sculpt Skanner);
• BOD POD - Plyymography of air movement;
• Two -Act X -Ray attractive.

For a successful diet, it is important to perform the most accurate measurements possible.You cannot estimate close to the eye - this will prevent the body from rebuilding fat burning.

Carbohydrate

We clarify that we will talk about pure carbohydrates, who will completely learn.To calculate them, except for the weight of fiber in the gram in the sum of all carbohydrates.

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

Typically, when entering the ketosis, it is necessary to significantly reduce the amount of carbohydrate (focus on 20 grams), and then you can test and increase this index (up to 40, or even 80 grams, if you have high loads).

Important!If you do too hard with carbohydrates, do not "fly out" from long -term food ketosis.

Fat

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

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

With problems with fat absorption, starting to use digestive enzymes with lipase.

Types of keto diet

Keto diet is the most effective method, burning fat in women.Energy diagram does not cause stressful body, trying to store fat cells.Ketogen diet is simply rebuilding the work of metabolic processes.There are three types of diets like that, all effective, but a bit different.Thanks to the diversity, all women will be able to choose the right option for themselves.

• Standard keto diet- This is the most affordable and effective option.During the food time, carbohydrates need to be minimized.Such a diet is ideal for women to participate in the hall.
• Keto diet goals- This is a source of electricity that always needs to increase carbohydrates, behind the gym.The purpose of increasing carbohydrate norms is to offset the body to spend on glucose, for higher training efficiency.
• Keto diet according to cycle.Its nature is to replenish the body with carbohydrates when it is exhausted.When introducing carbohydrate products, every woman decides separately, because everyone has a different body.

Women just want to lose weight should start their way with a standard keto of the diet.In a week, you can evaluate the general status and effectiveness of training.If good, worse, and simply no power to train, the body needs carbohydrates.In this case, it is important to adjust the diet.

The menu is compiled by Keto Diet

A healthy woman should eat about 2200 kilocalories every day.Of these, fat, protein and very little carbohydrates occupy most of them.The following is a menu of a classic diet, as a guide to compose an individual circuit.

Such a plan is suitable for those who are immediately ready to plunge into a diet without a long swing.

In keto diet, it is important to consider calories.We recommend downloading a special application that automates all the calculations and will make them as accurate as possible.

Breakfast:

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

• coffee with a spoon of butter, coconut oil;
• Boiled or fried (on a spoon of coconut oil) 3 pieces, you can add tsukini or spinach.

Dinner:

A few hours after breakfast.

• Half of the avocado, lots of green leaves - sprinkle with two tablespoons of hard cheese;
• Chicken, fish or lamb - Choose the size of the part along the protein;
• Two tablespoons of olive oil.

Snacks:

It may be between the main meals.

• Fat bomb;
• celery, butter;
• Seed.

Dinner:

At least three hours before going to bed.

• Salmon, beef or chicken is prepared with a large amount of fat, fat or ghee;
• Low vegetables marinate with olive, butter or coconut oil.

Keto diet, a list of allowed products

With Keto diet, it is important not to consider the amount of food, but also more important in their ingredients.For exact circuits, it is necessary to reduce the use of carbohydrate foods.This amount will be sufficient for the normal activity of the brain and muscle growth.

The menu of a classical diet may and should be adjusted, for personal characteristics.

• Fat and oil: coconut milk and butter, chicken and fatty duck, fat and herbal fat, organic ghee, Dact oil, avocado oil, pure olive oil.
• Fish, in addition to artificial cultivation or has a certificate of mandate.The safest species: salmon, failure, anchovies, herring, sardines.Avoid fish in olive oil (fish packaging is not suitable to eat).
• Meat: lamb, pork, poultry (free walking chicken), games, meat food, beef (herbal fattening beef).Moderate consumption of bacon and sausage is also allowed.
• Seeds, seeds: black sesame seeds, black caraway seeds, Brazilian walnuts, raw cocoa - powder, beans and oil, chia seeds, flax seeds, macadamia seeds, walnuts - cakes, psillium, pumpkin seeds, sunflowers, sunflower seeds, seeds.
• Vegetables: asparagus, butter, broccoli, Brussels, white cabbage, cabbage, celery, cucumbers, cabbage, mushrooms, green salads, green vegetables, spinach, Tsukini.

After your body is rebuilt to burn fat, you can return to the diet of a limited amount of vegetables such as eggplant, garlic, onions, parsley, pepper, trough, tomato, pumpkin (a little).

• Fruits and berries: Berries (any) - a few and instead of vegetables, grapefruit - a number of slices, instead of vegetables.

Based on proposed products, one can draw a personal food plan.At the same time, it is important to consider calories and not exceed the allowed norm.Compliance with simple rules will give a great number and great health.

If you are not taken away, then you can:

• Milk products are rich in fat and almost no protein: butter, ghee, cotton cream, sour cream, butter, solid cheese of Parmesan and Chedder, soft cheese (e.g., Bree Bree).
• Eggs from herbal fattening chicken (7 gr. Squirrel).
• Almonds (limited quantities, because there are many proteins)
• Sugar replacements (preferably at the initial stage): stevia, arch, sugar wine (epidural inflammation, xylit, sorbitol, mallite, mannit, glycerin).

The role of fibers in keto diet

Have:

• Soluble - contained in berries, cucumbers, beans and nuts.When in the intestine, they form a mass like gel and thus slow down the digestive process, allowing you to feel full for a longer time.
• Insoluble - contained in celery, green beans and vegetables with dark leaves.Linking to toxins, they remove them from the body.Stabilize the pH level of the intestine, prevent the spread of dangerous bacteria.

What are the fibers for diet?

1. The fibers are food for "good" intestinal bacteria to strengthen the body.
2. The fibers prevent carbohydrate absorption and thus reduce the jumps in sugar and insulin.
3. The soluble and insoluble fibers together form a type of barrier in the liver protection.
4. The soluble fibers are converted into short fatty acids, raising beneficial intestinal bacteria and acting as fuel for cells as well as biological signal molecules.

The recommended consumption daily is 35 grams of fibers in the form of food additives and 50 (or more) grams - from the whole product.

Products cannot be accepted for keto diet

There are some products that reduce the circuit for the keto diet to the minimum, they must be avoided.

The following products are on the black list:

• Fat is processed by industrial vegetable oils (sunflower, canola seeds, peanuts, cotton, corn, cotton, soybean);
• Transfiners - Salad sauce, mayonnaise, peanut oil, etc., where hydrogenated fat in ingredients;
• Milk and cheese, kefir, yogurt, Ricotta (rich in protein);
• road;
• Tomato sauce, salsa, grilled sauce, soy sauce and tomatoes;
• juice, shopping smoothie;
• White wine and sweet wine;
• All kinds of cereals;
• Bananas, apples and other, not allowed fruits;
• grape;
• bread;
• Cakes, cakes;
• potato;
• Grilled asso.

All products rich in carbohydrates.Parking into the body, they agitated the liver to produce glycogen, which is unacceptable for Ketone's bodies.Even a little surplus of carbohydrate norms can be minimized all efforts, as well as filling the body with additional fat cells.It is important to read the ingredients of all products purchased, even starch or unwanted sugar that can include regular spices.

The beneficial effect of the diet on the body

Certainly the biggest advantages in Keto's diet include quickly burning fat under the skin.In a short time, the female body reduced the pound.In most cases, in 1-2 weeks, the rebuilding for a new regime of Muslims takes place.

An additional advantage of this circuit is in food, a person who does not eat too much and throughout the day, he is not tortured by a strong hunger feeling.This is due to the fact that the diet does not allow the level of insulin to increase greatly.As you know, it is Insulin who is responsible for the feeling of hunger.Keto diet allows you to lose weight quickly, and do not feel brutal eating.

Attractive!Insulin is responsible for storing nutrients.He turns excess carbohydrate into fat!

Keto diet is unique in the cancellation of the circuit, not returned.This is due to the fact that a person who does not starve to death throughout the diet, and the body is simply familiar with such a food standard.

And, perhaps, the main thing for what is worth to try a keto diet - this is her ability to completely arrange in the order of metabolism and improve her health.Diabetes is the second type, acne, migraine and even cancer are diseases that can withdraw before such a strong enemy.

Like any diet, the circuit according to the Keto menu makes changes to the body.Each person is an individual, so it reacts with a new nutrition in its own way.