Keto diet for weight loss at home for women

The most satisfying One and effective — keto (keto) diet. Nutrition of the body in This mode is not experiencing stress lack of hunger. This is the perfect diet for people who love to eat dense, fatty and high-calorie meals.

What is keto diet

Originally this diet used to treat diseases, then it is used by athletes. If this diet is the wide popularity gained among ordinary people striving to lose weight.

My name comes from the diet from the word ketosis. During this diet started process in the body, through which go the extra kilos. Ketosis is a special launch mechanism for alternative energy, when the body stops working the carbohydrates (main energy source). In carbohydrate starvation, the body begins to break down fat cell formation of ketone bodies. The mechanism is This evolution of the mind, that can survive without carbohydrate food and protein-rich fats. Ketones act not only energy, but also food for the brain.

Keto diet means that nutrients mainly protein will and fat. Calculate your diet with the following ratios: carbohydrates 5-10%, fat 70-75%, protein 20-25%.

The essence of the diet

Meal plan-ketogenic diet, be sure to control the amount of eaten carbohydrates. There should be no more than 60 grams. It is better that the amount was about 20 grams. The amount of protein is necessary to choose for each individual. This amount should cover the needs of the body, based on sex, age and physical activity. Caloric balance is maintained fat. Thanks to such proportions, begins the process of ketosis.

The use of the ketogenic diet

The ketogenic diet is not in vain will help you to quickly lose excess weight, but also reduce the risk of diseases and for many is as effective as diet fasting days. Status-This is a very satisfying, balanced, therefore, a better diet a low-fat diet, which will harm the body. Low blood sugar during the diet is important role in the health. Low sugar content, pancreas will produce less insulin. Independent studies have shown that people who follow the keto diet I shed over two times more weight compared to other diets. This reduces the level of bad cholesterol in the blood. Because of the large amount of iron in meat, fat, diet has a beneficial effect on the health of women.

Useful properties of the diet:

• reduced insulin sensitivity of 75% in patients with diabetes can even more not medication;
• improve lipid profile, which reduces the risk of developing cardiovascular disease;
• the right elin saturated fatty acids;
• increases the level of hdl (good cholesterol);
• ketones help people with serious neurological diseases, the symptoms and reduce the exacerbations (alzheimer's disease, parkinson's disease, epilepsy);
• increases the effectiveness of cancer treatment, the shortage of sugar to kill cancer cells;
• improve the condition of skin, reduce acne, inflammation;
• improving the efficiency of the treatment of polycystic ovary syndrome is directly related to insulin levels.

Varieties of the ketogenic diet

From the ketogenic type of diet 5 variations:

• classic;
• target;
• round;
• high-protein;
• limiting.

The classic variation of the diet containing the following ratio of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbs. Closes all the pois and slow carbohydrates, leaving for nothing low-calorie vegetables.

The task is better for bodybuilders. Athletes who do high-intensity exercises are great for working out with weights the muscles of the back, arms, legs of the stabilisation and association agreement to eat a pre-workout carbohydrates. Burn Them during heavy physical activity. If you don't condition, light aerobic activity, or an aspiring athlete you have is small and the load, this type is not suitable.

A round is recommended for those who have process weight loss come. Organize periodic carbohydrate loading -that is, eat slow carbs for example cereals to start your metabolism. Sweets and flour is prohibited. The body suffers from stress for a bit and losing weight once again to continue when you return to the ketogenic diet. To arrange a carbohydrate loading can be a weekly (5 days no carbs, 2 days of slow carbohydrates) or once a month. Month food plan, one day, allow yourself to complex carbohydrates. Go back to the keto diet at least 24 hours. Suitable for beginners to lose weight, that it's hard to find for a long time without carbohydrates.

Food, which is rich in protein. Perfect for people with very high weight body and want to build muscle mass. The ratio of nutrients in the diet — 35% protein, 60% fat, 5% carbs. Gradually, that mode switching to the classic keto diet.

By limiting the variation involves the use of carbohydrates-no more than 12 grams per day. This type of food is recommended under medical supervision. Before you start to limit the type of fast for three days. Such a practice is usually in hospitals for cancer patients.

Recommended products

Products keto diet to prepare select from the following list:

• meat, in any form, including fried fat ny, ny better fatter;
• fat;
• all the internal organs (liver, kidney, heart);
• this is a popular place any time, the fatter the better;
• caviar fish;
• seafood;
• eggs any time;
• any vegetable oil;
• butter;
• green vegetables (cucumbers, zucchini, all cabbage, asparagus, celery);
• other vegetables, low-carbohydrate, non-starch (tomatoes, eggplant, peppers);
• dairy products with high fat content (cheese, cream, sour cream, cheese);
• mushrooms of any variety.
• sausages without carbohydrates limited and parts;
• high quality spot the mayonnaise and sugar starch;
• gelatin;
• fruit-to no avail lemon and cranberry;
• greens and lettuce;
• carrots in limited quantities, 50 grams per day in cooking;
• milk of high fat content, a little at a time, no more than 60 milliliters per day.

Prohibited products

It is forbidden to drink anything with sugar, starch, flour, foods high in carbohydrates.

Menu ketone diet prohibited are the following:

• will soda;
• juices;
• fruits;
• cakes, bread, all flour products;
• cake;
• chocolate, candy
• honey;
• pasta;
• cereals (buckwheat, rice, barley, oatmeal);
• bean;
• potatoes;
• beets;
• berries;
• bran;
• fructose;
• milk.

Stages of adaptation

The body immediately, less ketosis, it needs time to adapt.

Rebuilding a new mechanism for alternative energy sources is paid in several stages:

1. Half day-one day. Spent all the reserves of glucose in the bloodstream in the body.
2. The next day or two. Burn the remnants of glycogen.
3. On the fourth day of the Third or search for the body alternative energy sources, start rebuilding your metabolism.
4. The week started ketosis. The body is completely renewed and the energy of the stabilisation and association agreement ketones.

The menu for the week

Exemplary keto diet menu for a week for women and men:

Monday:

• Breakfast: bacon, fried eggs, green tomatoes and beans;
• lunch: chicken salad with Adygei cheese, olive oil, lettuce, peppers;
• dinner: mackerel, baked with butter and lemon.

Tuesday:

• omelet with goat cheese, cherry tomatoes and Basil;
• lunch: soup with meatballs, melted cheese, cream and broccoli;
• dinner: stewed lamb with cabbage.

Environment:

• scrambled eggs with cream, curd cheese, ham;
• lunch: shrimp, lettuce, avocado, olive oil, tomatoes, cucumbers;
• dinner: pork chops, grated cheese, steamed zucchini.

Thursday:

• eggs with fried onions, bacon and tomatoes;
• lunch: meatballs made of pork, braised cauliflower;
• dinner: chicken fillet, stuffed with cheese and eggplant, baked in cream.

Friday:

• Chinese cabbage salad, rolls, cheese, sausage;
• pork chops with cabbage and pork, braised in cream;
• dinner: zucchini stuffed with meat, cheese and sour cream, baked in the oven.

Saturday:

• omelet, ham and vegetables;
• lunch: pork baked in the oven with cheese, sour cream tomatoes;
• salmon with mayonnaise and cheese, baked in the oven.

Sunday:

• Breakfast: scrambled eggs with ham, mushrooms and cheese;
• lunch: chicken fillet, stuffed tomatoes, cream cheese, bacon and baked in the oven;
• dinner: salmon and cream sauce with broccoli.

Recipes for the keto diet

When cooking keto diet choose foods with a high fat content: cheese, bacon, lard, butter, fatty this popular place and meat. Vegetables can be in the form and bake the cheese, boil or bake. Menu keto diet up to the allowed food list, option for any type of cooking (frying, stewing). Cheese keto diet is almost all included meals, they contain fats and large amounts of proteins.

Casserole broccoli cheese

Phased introduction:

1. 400 grams of broccoli, cook for 2 minutes in salted water.
2. Onion, Half fry one clove of garlic.
3. Put in sauce pan with onion, broccoli, Basil, salt and pepper.
4. 8 eggs, whisk in a bowl to frying pan with vegetables and pour.
5. Simmer under the lid 7-9 min.
6. When serving, sprinkle with grated Parmesan cheese.

Omelette, bacon and cheese

How to cook scrambled eggs for a keto diet:

1. Adyghe cheese cut into cubes.
2. Fry the bacon and cheese until golden brown.
3. Whisk the eggs and cream.
4. Pour in the egg mixture.
5. Cook under the lid closed for 5-7 minutes.

Fried mackerel

How to bake mackerel in stages:

1. Rinse the fish and cut up, cutting off his head, splitting in half lengthwise.
2. Pour into a pan greased with skin unfortunately.
3. Season with salt pepper to taste and sprinkle with lemon juice.
4. Spread with mayonnaise.
5. Bake at 200 degrees for 20 minutes.
6. 5 minutes before the end sprinkle with grated cheese.

Salad with walnuts, cheese and spinach

Salad recipe:

1. 200 grams of spinach, rinse and let dry.
2. Make a sauce of lemon juice, olive oil and balsamic vinegar.
3. 100 grams of Parmesan cheese cut into thin slices.
4. Spread on a plate of spinach and cheese, a handful of pine nuts, pour over the sauce.

Cream soup of cauliflower

How to cook creamy soup:

1. Rinse the cauliflower and then boil.
2. Sponge Alternatively, you can add or meat broth cube.
3. 8 minutes after boiling in a pan put the package of cream cheese, a tablespoon of butter and 100 ml of whipping cream.
4. Boil to dissolve the cheese and soften the cabbage.
5. Grind the soup until creamy the immersion blender.

Lemon cake

How to cook low-carb cupcake:

1. Mix half a Cup of almond flour in a quarter Cup of flax seed meal.
2. Add a teaspoon of baking powder, sweetener, 70 g of melted butter, 100 ml cream.
3. Stir until smooth.
4. Add 3 eggs, mix again.
5. Add to the mixture the juice and zest of two lemons.
6. Pour the Dough and Knead it into molds.
7. Bake at 180 degrees for 20 minutes.

Harm and against ketogenic diet

You can stick to this food type in the following cases:

• metabolic disorders;
• diseases and liver kidney;
• progressive encephalopathy;
• cerebrovascular disorders;
• malfunction of the pancreas;
• fat metabolism diseases.

Women and breastfeeding during the childbearing period, it is also this type is not recommended, but the reviews of women who dare to say that such a diet was calm. During pregnancy, all actions must be agreed with the doctor.

Side effects keto diet:

• constipation (a diet of liquid adding more and fiber);
• nausea (first week);
• bad breath (because the decay products of fat, does not cause the risk);
• vertigo (the first weeks, tested independently).

If you are completely healthy, keto diet does not harm the body that. Side effects usually the past was published after the first week. Damage to the keto diet can be, if you are serious chronic diseases, who are against.

Ketogenic diet will help to quickly get rid of the extra pounds, while maintaining health. Ketone diet for weight loss — the most popular, rich and comfortable, among the other diets, the most effective. Correctly calculated the balance of nutrients help to lose weight quickly and easily. From the poi keto diet is easy, with no side effects. The body adapts quickly to the new power source — carbohydrates. The main thing — not to go back to the diet with lots of sweets starchy foods and, which lead to excess weight.