Special tables for keto diet. Keto diet: effective weight loss means. List of products: What can and what can not

A proven tool to get rid of excess weight has long been a refusal of sweet. The first advice that gives those who want to lose a few unnecessary kilograms - Stop there are sweets. The body, deprived of carbohydrates, begins to process its fat reserves on energy.

Restricting the use of carbohydrates underlies a ketogenic dietwhich allows you to lose weight, practically without reducing calorie nutrition. This diet accelerates metabolism and contributes to the preservation of muscle mass, which is why it is very popular among athletes. In the diet of keto diet, carbohydrates are limited (instead of the usual norm of 450-550 g of carbohydrates per day during this diet, you can consume a maximum of 100 g), so the body has to rebuild your metabolism in such a way as to obtain energy from fats - as those that come with food and internal lipid reserves.

Keto diet quickly became popular, but it is necessary to use it with cautionSince it has not only advantages, but also the disadvantages of which will be described further.

A bit of theory

When you reduce the consumption of carbohydrates to about 100 g per day, your body does not remain anything else, except to get energy, burning its own fat reserves. After 7-10 days on such a reduced carbohydrate norm, the body enters the state of ketosis, that is, nutrition due to internal resources. During the splitting of fats, water is formed, carbon dioxide and ketone bodies - residues from oxidation fatty acids. These bodies penetrate blood and are used by the body to produce energy and the production of amino acids. Therefore, the diet is called a ketogenic diet.

You define the duration of the diet yourself, but do not keep it longer than 2 months. Even if you have not achieved the desired result in weight, take a break for a month, then go back to the keto diet.

Keto diet: menu for a week

If you decide to lose weight on the keto diet, the menu looks like this week.

For breakfast, eat the scrambled eggs of 3 eggs or 200 g boiled chicken breast without skin or 250 g of low-fat boiled fish; Drink a protein cocktail or 300 ml of kefir 2.5% fatty; Eat a toast with low-fat cheese or a piece of bread and 2 tablespoons non-fat curd.

For lunch, there are 3 tablespoons of brown rice, 170 g roasted without fat or boiled chicken breast or 230 g of low-fat boiled fish, 30 g of low-fat cheese or cottage cheese.

At the afternoon snatch, drink a protein cocktail or a glass of kefir and eat 30 g almond or hazelnut.

For dinner, eat 3 tablespoons of brown rice, 100-150 g of boiled fish and leaf salad.

Before bed, you will confuse 100 g of low-fat cottage cheese and an omelet of 2 egg whites.

With a keto diet menu for a week, compiled by this sample, will provide you with consumption of about 2000 kcal per day, while the daily amount of calories consumed will be less than 100 g. Abundant protein consumption makes a ration of a ketogenic diet very satisfying and protects your muscles from exhaustion (which is often happens during other diets).

During a ketogenic diet, try to form your menu from the following products:

• poultry and animal meat;
• eggs;
• fish (including bold fish);
• cottage cheese;
• nuts;
• safety milk and fermented milk products;
• green vegetables.

But these products with a keto diet must be excluded from the diet:

• cereals and cereals;
• bananas, grapes, beets, carrots;
• beets, potatoes;
• sugar;
• pasta.

Advantages and disadvantages of a ketogenic diet

While using this diet, you will notice how you feeding sufficiently satisfying, however quite quickly lose fat deposits. At the same time, you, as it was noted earlier, save muscular weight (And during sports - also build up). You are not experiencing a painful feeling of hunger, like with other diets, and excess weight goes. Another plus of the keto diet is the lack of the opposite effect: after the diet is completed, the dropped kilograms are not returned for a long time.

However, Keto diet has shortcomings. The most important drawback is, as noted by people who tried the keto diet, the feeling of gravity in the stomach, the feeling of discomfort, constipation, bloating. This is due to the fact that our digestive system is difficult to digest such a large number of Proteins and fats. Can help her by consuming sufficient number Liquids (at least 2 l per day), as well as kefir. Kefir facilitates digestion, improves intestines, reduces severity and discomfort. Also as the prevention of digestive disorders, there are green vegetables - they contain extremely few carbohydrates, but there are many fiber in them, which also helps our body to digest food. The best vegetables in this sense - celery, broccoli, cucumbers, cabbage, spinach, parsley, dill, rhubarb. It is also useful to eat green apples.

But not only the overaction of proteins and fats can adversely affect the state of your body with a keto diet. The lack of glucose can also cause you certain inconvenience, especially in the first days, while the body has not yet rebuilt on the production of ketone bodies. Many noted that during Keto diet experienced weakness, dizziness, could not focus to perform mental work. Therefore, students during the session, as well as employees of mental labor, it is better to refuse diet from Keto; Difficulties may experience athletes with intensive cardio and strength training - after all, the muscles work on glycogen, which the body gets from glucose, and with a keto diet, the muscles glycogen is very lacking. In other words, the absence of carbohydrates (glucose) causes a decrease in performance. These symptoms pass 1-2 weeks after the start of the diet, however, it is still pretty unpleasant.

Since vegetable food is almost excluded from the diet of the keto diet - the main source of vitamins- During this diet, you must take vitamin and mineral complexes.

Keto Diet: Contraindications

Since the keto diet strongly affects the production of insulin, it is categorically impossible to comply with those who have any degree diabetes.

Due to the fact that the keto diet increases the load on the digestive system and isolation, it is contraindicated to people with diseases of the stomach, intestines, kidneys, liver, biliary tract.

The restructuring of metabolic processes and the subsequent return to the usual metabolic schemes passes easily and painlessly only in healthy people, the same, who have problems with the metabolism, can feel a strong deterioration in the state with a keto diet, so it is also undesirable for them. Well, of course, keto diet can not be observed pregnant and lactating women (In the first case, the growth and development of the fetus can slow down, in the second, the quality of milk will decrease and its number will decrease). It is also contraindicated to children and older people - children need a lot of carbohydrates, as their activity is several times higher than the activity of an adult, and the older people harmfully eat so much protein, their norm of protein intake does not exceed 100-150 g per week.

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Believe that you can eat a lot of fatty, delicious, satisfying and favorite dishes and at the same time lose weight, losing hate fat folds and large volumes? Not? Well then you just don't know anything about keto diet!

Perhaps this power system is a path that he greet you to the figure of your dreams. Read the article needs carefully and thoughtfully! But…

Before you experience this diet on yourself, hand over the necessary analyzes and consult your doctor!

The article is only a recommendatory nature, describes the principles of the operation of this system. You should not rush into the pool with your head and taste another diet, without making sure that everything is in order with your health. Keto diet has a lot serious contraindications. Remember that only you are responsible for your health. Initially, the keto diet was used to treat epilepsy attacks.

What is a keto diet (or ketogenic diet)

This is a cargo power supply system. The base is fats + proteins and a negligible amount of carbohydrates. The main source of energy is fats.

This is a special system of nutrition that causes blood and urine the appearance of ketone bodies. In turn, the appearance of ketones suggests that the process of cleaving the fat cells is underway, as the ketone bodies are produced from fat.

This state of the body is called ketosis. Everyone who sits on this diet is just pursuing the goal to introduce the body into ketosis. Well, read more about it below.

Pluses diet

Main bold plus: get rid of you will be from fat, while maintaining muscle mass as much as possible. Bodybuilders are often resorted to the keto diet to succeed and get a clear relief.

Second pleasant bonus: Lack of permanent hunger.

Fat foods help to cope with a feeling of hunger

The third plus: there is no need to prepare exclusively for a couple. You can fry, bake, stew, eat chicken together with the skin and eat it with a delicious larger.

Fourth plus: a fairly large selection of products that can be consumed.

And now I want to tell about the minuses and contraindications of the keto diet, as it is very important!

Minuses keto diet

• Constipation
• Swim
• Gravity in stomach
• Weakness, lethargy and deterioration of well-being in the first few days of diet
• Glucose deficiency organism
• Not recommended newcomers in losing weight

Contraindications

• Diabetes
• Kidney disease
• Intestinal diseases
• Diseases of other digestive organs

Do not play with your own health. With diabetes, coma is possible and even fatal outcome! Sick kidneys may not cope with an increased amount of protein! Etc. Be sure to consult a doctor on a keto diet.

Part 1: A little about carbohydrates

The accumulated fat is a strategic energy supply that the body spends in particularly dangerous cases for survival: for example, during hunger. In conventional nutrition, when we eat carbohydrates (bread, pasta, vegetables), proteins (meat, fish) and fats (oil), the body does not use fat reserves, as it can safely produce energy from the carbohydrates coming from food.

What happens next? Carbohydrates, falling into the digestive system, split to glucose, the blood sugar rises. In response to glucose, pancreas is thrown into the portion of insulin (such a transport hormone), whose task is to reduce sugar. It utilizes glucose, and its surplus transports to fat depot. The more carbohydrates and the worse their quality (for example, sugar, sweets, white flour - fast carbohydrates), the more insulin is produced and glucose is more in the form of fat. This harmful hormone is just responsible for the feeling of hunger and blocks the process of fat burning. The more we eat sweets, the more we want to eat.

According to launch processfat cleavage, it is necessary, first of all, to ensure that sugar in the blood is constantly at the lowest level.

To the choice of carbohydrates on a keto-diet should be made very carefully

The keto diet creates conditions for the body to use our fat stocks in the form of energy.

When we stop the flow of carbohydrates, our body does not remain anything else, as it switches to the use of proteins and fats, which cannot be split to glucose and raise blood sugar levels. More precisely, it will be that the body is fully capable of producing glucose from proteins, but it happens in very extreme cases to save lives.

But how to be our brain that feeds on glucose, how to be nervous system? - you ask. It comes here important moment: Our brain can not eat fatsbut fully able to use ketone bodies (ketones) Fat for its livelihoods, as an alternative to glucose. So that it happens, you need to introduce the body into a state ketoza.

Part 2: When the ketosis or the splitting of subcutaneous fat occurs

The body uses carbohydrates in two main ways. First - in the form of glucose For instantaneous increase in energy, working capacity, endurance and naked thickening. Second - in the form of glycogen (the name of the carbohydrate group) about the reserve, laying it in the liver and muscles, which is later splitting all the same glucose and is used as a fuel.

After a few hours, when the glucose reserves are dried, the body switches to the use of glycogen, producing glucose from it.

With a significant cutting of carbohydrates in nutrition, glycogen stocks are depleted at about 2-4 days, depending on the characteristics of the body. For example, the greater the muscular weight, the more glycogen is inhibited.

After 2-3 days, when stored carbohydrates end, the body will begin to produce energy equally and from the reserves of fat, and from your muscles.

Approximately 6-8 day the body completely switches to the use of fats as the main source of energy. The process of splitting fat is called lipolyz.

The rate of the onset of ketosis directly depends on how active lifestyle you lead. With daily training, the splitting of fat can begin by 2-3 days of the diet, with a passive lifestyle - by 7-9.

The lipolysis process looks like this: the fat molecule falls into glycerin and free fatty acids. And fatty acids - on some compounds called ketone bodies or ketonami. The appearance of ketone bodies in the urine indicates that it is the process of decay of fat.

Signs of ketosis:

• The presence of ketones in the urine (checked by special test strips).
• Increase energy, tide of strength and vigor, improved mood.
• Reducing appetite.
• Possible smell of acetone from body and urine, from mouth.

What is necessary to do on a keto diet:

• Drinking a lot of pure non-carbonated water at the rate of 30 ml per 1 kg of weight. If you do not know how to drink water (and this is really a habit and acquired skill), install yourself an application on your phone that will definitely be reminding you about it.
• Use green vegetables rich in fiber (see below the list of allowed products).

Three types of keto diet

1. Constant. That is, the diet does not stop until the result.
2. Keto diet for power training. It is used mainly by people who are engaged in strength sports. The meaning of this type of diet is that 2 hours before heavy workout you eat about 0.5 g of slow carbohydrates per 1 kg of your weight. In not training days, you remove the carbohydrates almost in zero. What is important: you need to eat carbohydrates no more than you can spend, exercising with iron, otherwise ketosis will stop. The number of necessary carbohydrates is selected on its own experience.
3. Cyclic. The essence of this type of diet is that 1 time in 7-14 days you make carbohydrate download, eat a lot of carbohydrates, then remove them again in zero. Loading can last from 9 to 12 hours, optimally, of course, 9 hours. For example, at 9 am began, at 18.00 you have the last meal containing carbohydrates. It is impractical to make downloads too often, since you will constantly overlap fat burning. It is allowed to consume 5-8 g of carbohydrates per 1 kg of your weight during the day, dividing them into several meals. The amount of fat in the days of carbohydrate download needs to be reduced to a minimum. It is not recommended there are many fruits and milk, since these products contain many simple carbohydrates - Fructs and lactose (sugar), which in the subsequent inhibit the process of fat burning.

The cyclic keto diet helps in several cases:

• Psychological aspect (as they say, we take the soul).
• Replenishment of glycogen reserves for training in the coming week. Training becomes easier and productive.
• Carbohydrate loading gives shake your hormones, including leptin that spins fat burns.

How much can you eat carbohydrates on a keto diet?

It is best to remove carbohydrates in zero. But the maximum allowed amount is 20-50 g slow carbohydrates per day from green vegetables. It is believed that more will reduce all your efforts to achieve the state of ketosis.

If a low-carbon diet also leads to weight loss, why should I sit on the keto diet?

During ketosis on frameless keto diet The main source of energy is exceptionally your fat reserves. On the low-carbon diet The main source is all the same carbohydrates. But since there are very few of them, the body still tries to get energy from fat cells. It is worth a slightly to go through carbohydrates, as fat burning stops completely. Thus, the keto diet is much more efficient.

I just started following the keto diet and feel no matter: weakness, apathy, drowsiness, inability to clearly think, etc.

When we dramatically restrict carbohydrate intake, the body begins frantically demanding sweets, chocolate, sandwiches or porridge. This is because energy ends, you need to urgently replenish it, and your body has not yet switched to the mode of energy extraction from fat. You feel drowsiness and lethargy to save energy as much as possible. This is such a mechanism for survival, which is laid in our nature. First, carbohydrates are desirable to cut gradually, and secondly, you need to suffer the first few days.

Do I need to consider calories on a keto diet?

In the first 7 days of the keto diet it is important to use proteins and fats in a 50/50 ratio, since your body has not yet switched to splitting your own fats and will actively produce glucose from the protein, that is, from the muscles. In order to preserve the muscle mass as much as possible, it is recommended to use 3-4 g of protein per 1 kg of your weight.

Watch out for the ratio of proteins and fats in the diet

Since the second week diet, the amount of fat rises to 65-75%. White proteins are 20-30%, about 5% accounted for carbohydrates. Understanding these numbers, you can balancing with nursors, removing carbohydrates at zero and increasing the percentage of fats.

On a keto diet, an increased amount of fat in nutrition is important so that the body uses fat like main The source of energy supply.

Allowed products on a keto diet

• white cabbage
• broccoli
• cauliflower
• cabbage Brusselskaya
• beijing Cabbage (Salad)
• green salad leaves
• celery stalks
• onion
• podkkaya green beans.
• zucchini
• cucumbers
• tomatoes (very little)
• greens
• mushrooms
• bird
• seafood
• sub-products
• cottage cheese
• butter
• vegetable oils

Fat fish - the most perfect product on a ketogenic diet

Products prohibited on keto-diet

These are all products with high content Carbohydrates or sugars.

• sugar
• candy, chocolate, ice cream
• desserts, baking, cookies, waffles, etc.
• jam, jams
• dried fruits
• craises
• pasta
• fruits
• powder drinks
• crab sticks and meat (imitation)
• hazing
• sweet dairy products
• starch
• potatoes, beets and other starchy vegetables
• foods on fructose and sorbitol
• milk
• orekhi
• bran
• bean
• seeds
• honey, etc.

And here you can pick up.

Keto diet - fashionable trend in nutrition. It breaks the existing stereotypes of weight loss, offering food to calorie fats and not limit themselves in proteins. Surprisingly, with normal daily caloric content of food there is a significant reset - up to 4 kg per week. The technique passed a lot of tests, since it was designed for the complex treatment of epileptic seizures.

A ketogenic diet appointed with epilepsy to children can significantly reduce the number of seizures, improve the condition of the body as a whole and the activity of the brain in particular. A special nutrition system is more efficient. medicinal preparations In the event of an uncontrolled course of the disease in small patients. But for adults, it is rarely applied, because it has a number of contraindications and has not proven itself as efficient way Fight disease. Most of the most adherents of diet among athletes. Special nutrition allows you to improve shape, achieve a beautiful muscle outline.

Essence and features of the technique

A ketogenic diet refers to the discharge of low-carb. The restriction of carbohydrates is strict, it is recommended to use no more than 50 g per day, which is the ninth part of the physiological norm for the adult. Sweet tooths and fans of pounds are allowed to reduce the use of carbohydrates up to 100 g per day.

Strict limitations in the diet make the body look for other sources of energy. In the standard embodiment, they become proteins. When restricting their receipt with food, their own muscles are consumed. The keton diet involves the normal use of proteins (which ensures the protection of muscle mass), and enlarged - fats. So the body switches to the energy processing of fat, bypassing protein reserves. The lipids received in energy, and the fat reserves of the body accumulated over the previous time turn into energy.

This is an unusual energy - it is represented by compounds that radically different from standard "fuel" for the body - glucose. The sources of force become ketones, whose splitting takes longer and occurs with the release of by-products of reactions. Consumes them in the main brain. The body's condition is called ketosis. It is accompanied by:

• active loss of adipose tissue;
• general displacement of the reactions of the medium of the body in the side of the acid;
• decline in appetite;
• preventing insulin jumps;
• the appearance of the smell of acetone from the body.

It is impossible to say that this is a normal condition. This is a protective reaction of the body, in response to changing living conditions. Ketosis often accompanies the life of diabetics, radically violates the recommendations of the doctors relative to the diet.

Unlike glucose, ketones are not full, natural sources of energy. They climb the body with decay products, are not suitable for nutrition of all tissues and organs.

Cautions and contraindications

The keton diet can provoke a hazardous consequence - keto-acidosis. It is the poisoning of the body with ketones and products of their collapse, which is fraught with a shift in whom. The keto-acidosis is accompanied by the appearance of the smell of acetone from the body of losing weight, his urine, sweat. In this case, you should drink a large amount of clean water to eliminate fat decay products from the body.

The diet is complex for men, although it allows them to emphasize all muscle reliefs. Physical work is based on the consumption of glucose muscles, which is excluded with a keto diet. A man may experience severe weakness. In the first days of the diet should be prepared for:

• drowsiness;
• difficulties with concentration of attention;
• scattered;
• irritability.

Such symptoms make a diet unacceptable for people engaged in mental labor. It will be hard to concentrate even on the usual affairs.

It is provoked by a sharp drop in blood sugar levels with the saved amount of insulin. The need to replenish the glycosis reserves is not satisfied, the body is forced to use glycogen reserves. In this case, the brain and muscles feel the obvious shortage of the main source of energy. Loss and apathy will be held as adapting to an increased level of ketones and reduced - glucose.

The diet does not suit the elderly people who have disorders of metabolism, diabetics. This is a technique for healthy, creating an additional load on the digestive tract, an endocrine system, liver, kidneys. Before it is used, you need to get a consultation of the doctor. In the presence of dysfunction of organs or chronic diseases, it is impossible to adhere to it.

General principles

The task of the ketone diet is to force the body to spend fat stocks instead of incoming carbohydrates. For this, the body must pass several stages.

• Complete exception of endogenous glucose. Carbohydrate food completely exclude diet for the first few days of diet. It causes the liver to spend its glycogen stocks, as well as its deposits in the muscles.
• Transfer to consumption of fats. A person feeds on squirrels and fats in an equal number. At this time, glucose is produced from the incoming protein, providing elementary body needs in energy. With an increase in the level of fats in the diet, the body recognizes them as the main source of fuel and processes fatty acids with the release of ketone bodies that are spent by brain cells.
• Stimulation of the slimming process. The next stage is the coercion of the body to spending fat depot. You can achieve such an effect by creating a calorie deficit in the daily diet.

The state of active fats is faster than everything is achieved during fasting. But this approach is considered too harmful to health. For complete exhaustion of glycosis and glycogen stocks nutritionists advise adhere to drinking mode On the first day diet, after which you organize the diet based on proteins and fats.

Selection of products

Calorie food and concentration in it fats plays a minor role for the weight loss process. Achievement and support of persistent ketosis are guaranteed at the ratio of BJV 1: 4: 1. This means that about 50 g of carbohydrates is allowed per day, 50 g or with a small excess of proteins and up to 200 g of fats. If the purpose of the diet is a weight relief, it is necessary to create a calorie deficiency, ensure that the energy value is dietary than 2,000 kcal.

All the time diet will have to eat in the following products:

• pork, beef, veal of varying degrees of fatty;
• chicken, turkey, rabbit;
• dairy products, including fat cream and sour cream;
• vegetable fats;
• butter;
• nuts;
• leaf vegetables;
• green vegetables;
• chicken and quail eggs.

These products contain maximum proteins, fats and minimum carbohydrates. The volume of food should be controlled. Since it is necessary to eat more often, you need to make a portion somewhat less familiar.

To quickly achieve noticeable results, it should be completely excluded from the menu:

• cereals and pasta;
• bread, baking;
• any kind of sweets;
• pure sugar;
• starchy vegetables;
• all sweet fruits.

Since a small amount of carbohydrate diet permits, they should be used from the right sources. Let it be vegetables, brown rice, buckwheat. The use of the entire rate of sugars in the form of chocolate chocolates will cause an insulin leap, which is incompatible with the ketosis.

The absence in the diet of carbohydrates becomes the reason for the reduction of insulin level, which protects fat depot from splitting in emergency situations. This hormone provokes a sense of hunger. A decrease in its activity means that a person will naturally absorb a smaller amount of food than usual. In addition, the keto diet is called auxiliary method of diabetes prevention.

Observing the keto diet, you need to drink at least 2 liters of fluid per day. It helps to neutralize the consequences of the reinforced fats splitting and faster to bring the products of their collapse. Food allowed cooking, bake, fry.
You can use spices and salt, green teaBut from juice, compotes and smoothies will have to be abandoned completely.

Menu example

It seems that it is not easy to make a diet without abundance of vegetables and garnings. After all, fats are usually not consumed in its pure form. To navigate the table with an example of a keto-menu for seven days.

Table - an example of a weekly keto diet menus (basic meals)

Day of the week	Breakfast	Dinner	Dinner
Monday	Omelet with seafood and greens	Cheek meat with lentils	Mussels in crude cream sauce with greens
Tuesday	Beef tongue with a reduced portion of buckwheat	Mushrooms under the creamy sauce	Baked in the oven fish with avocado
Wednesday	Omelet with chicken chicken and spinach	Fish soup with pieces of boiled fillet and cauliflower	Mushrooms baked in the oven under the firm of solid cheese
Thursday	Little portion of brown rice with boiled chicken	Baked chicken meat with egg salad	Seafood and salad from eggs, olives and green onions
Friday	Omelet with mushrooms and parsley	Chicken soup with slices of fillet and a large amount of greenery	Beefstroods from pork and lettuce
Saturday	Cheese cheese cakes with fat sour cream	Omelet with solid cheese	Chicken kebab
Sunday	Chicken salad, lettuce and greens leaves	Solyanka with minimal potatoes	Baked or toasted salmon steak

It is unlikely that such a menu will seem like someone similar to harsh deprivation under dietetic conditions. Moreover, it seems unreal the ability to reset the weight with the similar set of dishes in the daily menu. In fact, such nutrition not only accelerates weight loss, but also improves the condition of the skin and hormonal background. Moderate portions, supplemented with correct snacks, contribute to the acceleration of metabolism, and the body works like a combustion machine on burning sediments. You can use the snacks:

• solid cheese of any fatness;
• degreased ham;
• crab sticks;
• olives;
• avocado;
• fermented milk drinks;
• small portions of nuts.

The keto diet prohibits the use of solid milk. If you really want, you can enjoy a shop low-fat product.

The ketogenic version of the diet is used in oncology, including in brain tumors. Special nutrition reduces the likelihood of metastases, which is associated with stabilization of insulin level.

Varieties

The keto diet menu can be diluted with carbohydrate food intakes or whole carbohydrate days necessary to load body glycogen and ensure the normal performance of physical workouts. Modern nutritionists are constantly finalizing the nutrition method, leaving its principles and making the mode more convenient, gentle, universal. The most common types of keto diet.

• Standard. The usual diet, implying the transition to special nutrition and compliance with such a regime until the end of the body mass correction.
• Cyclic. It implies long-term compliance with the principles of a diet with the introduction of carbohydrate days to ensure the maximum efficiency of work in the gym.
• Target. It allows the use of carbohydrates immediately before going to the hall or the beginning of physical labor. The underlying condition is to spend all the carbohydrates received in the body when "downloading".
• Denis Borisov. It implies the correction of the ratio of nutrients and the needs of losing weight. The main role in losing weight is given power training And their regularity. The diet is of secondary importance, but must provide a constant deficiency of calories.
• Lyle McDonalda. It features safety guarantee. If most nutritionists doubt the rationality of nutrition, 60% of the fat consisting of fat, then Lyle McDonald advises to accommodate the maximum of vegetable and fish fats in this percentage. It will make a diet safe for the heart, vessels and liver.

Keto or ketogenic diet today is popular especially in the West, where many different books are dedicated to her. In the case of a Russian-speaking Internet, it can be said that everyone understands this way of weight loss as they want, ineptly translating foreign articles. This is connected with the presence of contradictions in similar articles that are misleading the audience of web resources.

Immediately, we note that the next material is taken from proven sources, namely sites dietdoctor.com, ruled.me, which are popular and confident in people. The purpose of the article is to highlight as many moments as concerning the keto diet. At the same time, if you are interested in the real use of this fat burning methodology, we advise you to turn to a nutritionist or a doctor who will not only be able to give delivel advice, but also to understand whether your body is capable of carrying out such a load.

Under the keto diet understands the low-carbonate diet, which can be called a serious instrument or "fat burning machine." It has several advantages on weight normalization and health improvement. In this case, the technique is not devoid of deficiencies and can bring negative consequences to your body.

Such a way of weight loss is similar to the remaining "low-carb", for example, the Atkins method. The main difference between them and keto - limited protein consumption.The keto diet efficiency is to achieve such a process as ketosis. Using the data below, you can control the optimal level of ketones and overweight.

What is ketosis?

Ketosis arises due to the production of ketone bodies, which are molecules carrying fuel (energy) to work the body. They are produced by lack of glucose levels (blood sugar).

The process of producing ketone bodies is launched when consuming a very small amount of carbohydrates, which are capable of quickly decaying to maintain blood sugar levels, while the limited number of proteins must be included in the body (excess protein can also be turned into glucose liver).

Ketones are made of fat and, as we wrote above are used as fuel for various organs. For example, the human brain can receive energy not only from glucose, as well as from ketones.

During food according to the rules of the keto diet, your body switches, starting to produce energy almost only from fats. At the same time, the level of insulin decreases, and the loss of excess weight is sharply accelerated.

Thanks to this, the body is becoming increasingly easier to produce fuel for its work from fat deposits. This is an indisputable advantage of weight loss. But, there are additional advantages:

• reducing the feeling of hunger;
• permanent stock energy.

At that moment, when the liver begins to produce ketones, we can talk about the appearance of ketosis. It is possible to achieve this condition faster, if you don't eat anything at all. But this method is radical and carries many threats to health.

An alternative to this is a keto diet - you can use it for a long time, while negative consequences It will be less, and the result will not wait long for a long time.

Rules for achieving Ketoz

1. Limit the use of carbohydrates - reduce their consumption up to 35-50 grams (about 20 grams of pure carbohydrates).
2. Reduce the number of accepted proteins - bring the quantity to a level of about 1.4-1.7 grams per kg of your weight.
3. Stop worrying about the use of fats, as they are the main source of keto diets.
4. Drink a lot of water - the volume of drilled liquid can reach up to 3-4 liters per day.
5. Discard snacks, because they cause an insulin surge.
6. To increase the level of ketones, you can experience starvation. However, this is a serious load, make sure that it is under your body.
7. Add sports. You do not need to load yourself very much, just 20-30 minutes per day pay to light physical exertion. This will help dump weight more efficient.

Types of ketogenic diet

Highlight three main types of keto:

• standard: classic option, most people use it;
• target: Allows use fast carbohydrates before training;
• cyclical: One day per week is discharged to replenish glycogen reserves (often used by bodybuilders).

Pluses of techniques

In addition to the successful elimination of fat, as well as the advantages described above, you can allocate the following positive points of the keto diet:

Prevention and control of diabetes	The installed diet helps reduce blood sugar levels. Studies show that Keto is a more effective tool for the prevention and treatment of diabetes in comparison with other low-carbon diet. If you are predisposed to diabetes or already have a non-sophisticated category, think about the feasibility of using this technique. There are many examples of successful combating blood glucose with keto.
Improving thinking	Due to the fact that ketones are excellent sources of energy for the brain, an improvement in focusing and concentration can be observed. Studies show a real improvement in brain performance with increasing level of use of fatty acids.
Treatment of epilepsy	From the beginning of 1900, the ketogenic diet was used in the treatment of epilepsy. It is still used as one of the most effective therapies of the disease in children who have an uncontrolled form of illness. Ketio reduces the amount of drugs taken while maintaining the effectiveness of treatment.
Impact on cholesterol and blood pressure levels	The use of a diet helps to maintain healthy triglyceride and cholesterol levels. It has been established that low carbon diet with high fat content demonstrate a sharp increase in the number of high density lipoproteins and a decrease in the concentration of low-density lipoproteins compared to low-fat diets. Keto shows the best results on the normalization of blood pressure in comparison with other diets.
Improving skin condition	The transition to the ketogenic diet is usually accompanied by improving the condition of the skin. It has been established that carbohydrates and dairy products may adversely affect the skin condition. Since the diet implies a decrease in the number of consumed carbohydrates, such a result is quite natural.

Who is contraindicated to use and are there side effects?

It is safe to argue that the ketogenic diet is safe for most people. However, in the following cases, you must first consult a doctor:

• receiving funds from diabetes;
• increased blood pressure;
• lactation.

Possible side effects

When using KETO, the following manifestations are possible:

• convulsions;
• constipation;
• heart palpitations;
• reduced physical endurance (if the keto is trying for the first time).

Less common, but nevertheless such trouble happens:

• problems during lactation;
• hair loss;
• the appearance of discomfort in the presence of stones in bile bubble;
• dyspepsia;
• the appearance of itching.

Diet

What products can be used?

In the following image, you will find food that can be used on a keto diet. Numbers mean the amount of carbohydrates per 100 grams of the product. To preserve the ketosis, it is better to choose such a food that contains the minimum amount of carbohydrates:

The most important thing is to make a diet in which there will be no more than 50 grams pure carbohydrates per day (you can reduce up to 20 grams - the smaller the effectively diet). Their number is determined by the formula: common carbohydrates minus food fibers.

From drinks are best suited drinking water, tea and coffee. It is necessary to avoid sweeteners in any form. A small amount of milk or cream is allowed, but be careful with such a drink like a latte. Sometimes you can allow yourself to drink a cup of red wine.

What food should be avoided?

The following picture shows the most important enemies of a ketogenic diet:

As can be seen, it is not recommended or even forbidden to use products with sugar or starch, including bread, pasta, rice, potatoes. The amount of carbohydrates in such a meal is much larger, which threatens ketosis.

In general, the diet should be low-carb with a high fat content and limited protein presence. You can stick to the following proportion: Angle - up to 10% , Bel - 15-25% , Fat - more 70% .

As for drinks, it is worth abandoning sodes, colas, sweet water, beer and other alcoholic beverages containing many carbohydrates.

Tasty menu

Of course, the menu completely depends on your imagination and allowed products. For example, you can push off from the following option:

• Breakfast: Omelet with greens and cheese, tea, keto bread (recipe below in the article);
• Dinner:turkey with sauce, mushrooms and greens;
• Dinner :chicken casserole in pesto sauce (recipe below in the article), salad of boiled eggs, olives, olive oil.

Dish recipes

You can come up with many dishes that will be delicious and help is in ketosis. We will give some interesting recipes.

Keto bread

You will need:

• 1/4 cups of almond flour;
• 5 tablespoons crushed in the plantain powder;
• 2 teaspoons of the baking powder;
• 1 teaspoon sea salt;
• 2 teaspoons of apple vinegar;
• 1/4 cups boiling water;
• 3 egg whites;
• 2 tablespoons of sesame seeds (optional).

Cooking:

1. Heat the oven to 175 degrees Celsius and mix dry ingredients in a bowl.
2. Bring water to boil and add it, egg whites and apple vinegar to a bowl. At the same time, mix the entire mass of the mixer within 30 seconds (mixing should occur until the mass in the bowl will acquire a consistency suitable for modeling).
3. Moisten your hands and form 4 large or 8 small pieces of future bread.
4. Lubricate a leaf for baking fat and place the resulting pieces on it (the same way can be used when creating buns for hot dogs or hamburgers. Sprinkle sesame seeds.
5. Bake for 50-60 minutes on the bottom shelf in the oven (depends on the sizes of pieces). Willingness can be determined by empty sound when tapping along the bottom of the camp.

It is interesting: if you prepared 6 pieces of bread on this recipe, then in each there will be order 2 grams Carbohydrates.

Chicken casserole with feta cheese and olives in pesto sauce

You will need 4 servings:

• 680 grams of chicken thighs or breasts;
• 60 grams of oil for frying;
• 85 grams of red or green pesto sauce;
• 1.5 full glasses of whipped cream;
• 8 tablespoons of marinated olives;
• 230 grams of feta cheese, sliced \u200b\u200bby cubes;
• 1 finely chopped garlic clove;
• salt and pepper (to taste);

For serving:

• 480 grams of greenery;
• 4 tablespoons of olive oil;
• sea salt and black ground pepper.

Cooking:

1. Heat the oven to 200 degrees Celsius.
2. Cut the hips or fillet into pieces. Add salt and pepper to taste, roast until golden color.
3. Mix pesto and cream in a bowl.
4. Place the fried chicken pieces into the baking shape along with olives, feta cheese and garlic. Add from a bowl with cream sauce.
5. Bake within 20-30 minutes while the dish does not get a light brown color around the edges.

It is interesting: a simple garnish from greenery and olive oil will help to reveal the taste of dishes, you can add asparagus or beans.

Conclusion

Let's summarize the stated material:

1. Keto or ketogenic diet is based on ketosis, which occurs when a decrease in the number of consumed carbohydrates and proteins.
2. To switch energy generation from fat deposits, it is necessary to use no more than 50 grams of carbohydrates per day.
3. Ketone bodies are made of fat liver, they are created to provide fuel internal human organs.
4. There are three types of diet - classic, target and cyclic.
5. In addition to lowering weight due to burning fat deposits, a keto-diet helps to improve the functioning of the brain, bringing the blood pressure, cholesterol level, and other positive changes in human health.
6. May appear such side Effectslike constipation, cramps, rapid heartbeat. Extremely rarely meet: hair loss, dyspepsia, problems with lactation.

A ketogenic diet is a low-carbid meal mode, which includes moderate protein intake and a large number of healthy fats. Reducing carbohydrate consumption helps your body move to a state that contributes to the splitting of fats (both from your nutrition and from your body) for the production of ketone bodies and entry into a state known as "food ketosis".

But what is ketosis? Ketosis is a natural metabolic process when your body uses fats for biological need to develop energy during nutrient deficiency (mainly carbohydrates).

When complying with a ketogenic diet, your brain, like other organs, depends on ketones from the energy source. The ketones begin to produce in the body as soon as you have achieved the state of food ketosis.

Keto diet (it is also called ketogenic) - the power system originally intended for children suffering from epilepsy. In 1921, the Endocrinologist R. Dudight first discovered that with a low-carb high-log diet, the liver forms ketone bodies.

In the same year, the therapist R. Shudder called such a nutritional keto diet and began to apply it for epilepsy therapy in those situations where the reception of medicines did not bring any results. After some time, the medical staff drew attention to the fact that patients became slimmer and easier, after which the keto diet received a new development branch.

Many well-known low-car diet, for example, Kremlin, is just a late variation of a keto diet.

Ketogenic, ketone or keto diet is a low-carbon diet with high content of the number of fats in the menu and a small addition of protein to maintain metabolic processes. It was originally developed and was used to treat epilepsy in children.

Then she got widespread in sports in general and in bodybuilding in particular. Because it allows the use of body fats as a source of energy, which leads to a decrease in fat percent from improving muscle relief. This happens when a process called ketosis occurs in the body.

Ketosis arises due to the production of ketone bodies, which are molecules carrying fuel (energy) to work the body. They are produced by lack of glucose levels (blood sugar). This is possible only with a lack of carbohydrates in the body and small amounts of proteins, because they can also be converted to the liver in glucose.

More and more people - and athletes including - choose a low-carbon diet with increased consumption of fats, and adhere to its months, and even years. As soon as they manage to switch to the production of energy from fat and ketones instead of carbohydrates, they discover that they have become much slimmer, healthier and collected than ever before.

But for each heavyweight that estimated this approach, the one who did not fit the diet, and who surrendered after a couple of days. It is always sad to meet such people, because they would all come out, they make sure they are competently drawn up (well, or at all at least some) plan.

Here you will find all the necessary information on the correction of the diet and the reception of the gym during the difficult first months of a ketogenic diet to reduce weight due to fat burning, as well as detailed example Food plan!

How to enter the state of ketosis

To enter the ketosis and begin to lose weight, the following rules must be followed:

1. Reduce the amount of carbohydrate consumption up to 35-50 grams (about 20 grams of pure carbohydrates per day).
2. Reduce the amount of protein consumption to 1.4-1.7 grams per kg body weight.
3. Do not worry about consumed fats, because they are not the main source of keto diets.
4. The daily water norm should be at least 2.5 liters, the total volume of liquid, drunk per day can be at the level of 3-4 liters per day.
5. Dolls during the day should not contain carbohydrates so as not to cause insulin bursts in the body.
6. To increase the level of ketones, you can try periodic starvation. But if you are not sure that it is under the power of your body, it is better to abandon the interval starvation.
7. To speed up the fat burning process, add exercise. It is enough for 20-30 minutes a day to pay training with additional scales.

Types and menus

Not all experts allocate these types of ketodians. But after all, there is no single opinion at all on the score of this program, so that we will consider them objectivity.

1. Classic scheme: Always adhere to the same diet with increased fat content, small - proteins and minimal - carbohydrates.
2. Cyclic scheme. Once in 7-10 days we carry out carbohydrate loading: by 9-12 hours, we increase the amount of carbohydrates 3 times, reducing fats.
3. Power scheme. It is acceptable only for those who practice regular training: in 2 hours before the gym, you need to take so many carbohydrates how much will be burned in the process.

According to reviews, for women, the ambiguity of the use of the cyclic menu of Ketoduets is that, firstly, it is possible to start loading too early before the ketosis really began. And then the process will not start at all.

Secondly, the "carbohydrate day" returns the body again to glucose. Do you need to arrange such a swing?

But there is an indisputable plus: during the download, micronutrients are replenished, which we lack on protein-fat nutrition, and the intestine gets enough fiber, without which it is difficult for it efficiently. As for the "throwing into the furnace" of carbohydrates before sports loads, it increases their effectiveness, yes. But interferes with ketosis. So take into account all the facts.

Depending on the physical exertion and human goals, there are 3 varieties of a ketone diet on the content of carbohydrates in the menu:

• Standard - allows a small amount in the daily menu, is used by most people with moderate activity.
• Target - the number of products containing carbohydrates is cut and they can only be consumed before sports.
• Cyclic - the use of carbohydrates is allowed only once every 7 days. It is observed only by competing professional bodybuilders for drying the body.

Nutritionists have developed several types of ketogenic foods that have different target settings:

• Standard - the most optimal keton diet for women wishing to lose weight. When making a menu, a solid is calculated in advance daily consumption Calories, the norm for a woman is 2200kkal / day. The main principle of the diet: the maximum amount of fats and minimal - carbohydrates.
• Target - diet adapted for training. Before physical exertion, the use of "fast" carbohydrates (rephids) by reducing the number of fats is allowed.
• Cyclic - a kind of keto diet at which there is a period (1-2 days per week) with increased use of carbohydrates and proteins, the fat component of the power is reduced at this time.

It is optimally starting with a standard diet, and with poor well-being to switch to a softer option.

Different dietary types are used to achieve different purposes. The state of the ketosis is effectively used, as for a set of muscle mass, that and for discharge of extra kilograms. Newcomers are recommended to start with a standard, simplified view.

Standard

First of all, you should find out the daily calorie consumption rate. The principle of dietary food is simple:

• for a set of muscle mass, we calculate the daily calorie consumption rate and add 600 kcal;
• for weight loss take 600 kcal;

In contrast to other types, the amount of nutrients will remain the same, and the level of carbohydrates is very low.

Directed

This type of dietary power supply involves the use of rephids. This is the directional use of carbohydrates to physical activity and after training. Due to this, the productivity of training is repeated many times due to glucose release.

Cyclical

The keto-rotary diet includes the cyclic use of rephide, to replenish glycogen in muscles with regular workouts. The method is used mainly by bodybuilders, is the most difficult. Apply only after two weeks of intensive preparation with proper nutrition.

Refide occurs within 10-36 hours with cutting the number of fats, when increased level squirrel. Carbohydrates are used in proportions 5 grams. per kilogram of your weight.

Keto diet is the most effective method, fat burning in women. The power circuit does not expose the body with stress, trying to stock cells. A ketogenic diet simply rebuilds the work of metabolic processes.

• Standard keto diet - This is the most affordable and effective option. Throughout the entire period of nutrition, carbohydrates need to minimize. Such a diet is ideal for women engaged in the hall.
• Target keto diet - This is a power scheme that always needs to increase carbohydrates, after the gym. The goal of increasing the norm of carbohydrates is to fill the body taken by glucose, for greater efficiency of workouts.
• Cyclic keto diet. Its essence is to replenish the body with carbohydrates when it is most exhausted. When to enter carbohydrate products, every woman decides separately, since all the organism is different.

Women who just want to lose weight should start their way with a standard keto diet. After a week, you can estimate the overall condition and efficiency of training. If the well-being has worsened, and there is no strength to workout, the body needs carbohydrates. In this case, it is important to adjust the diet.

Classical (standard or basic)

• This species is considered the most common and simple power mode.
• It is characterized by a high content of fats in the diet, mean - proteins, and extremely minimal amount of carbohydrates.
• It is recommended to people with zero or low physical activity.

Targeted

• Such a kind involves adding carbohydrates to the diet, but at certain hours and a certain volume.
• So-called carbohydrate downloads occur during training days.
• To increase endurance and intensity, coals are consumed in the occasional clock (before and after classes).
• In the days of rest for maintaining ketosis, the amount of carbohydrates is maintained in a minimum amount (0.5 or 1 g per kg of weight itself), the level of fat is slightly reduced in order not to exceed the caloric content of the daily diode.

Cyclical

• This is an option for "advanced". It implies periodic carbohydrate "feeding".
• A break between "approaches" to carbohydrates depends on the tasks, goals and tensions of physical exertion.
• At the same time, the weight of fats is reduced in the diet, proteins increase, and 1 kg of their own weight accounts for 7-10 g of coal.
• The duration of the load is from 8 to 36 hours.
• The intervals can be increased with a light-up to the condition of the body.
• It is recommended to people with high physical activity that feel weak due to the lack of carbohydrates.

There are several varieties of keto diets. When determining the desired option, priority tasks should always be taken into account for a particular case (for weight loss, to build muscle mass, body drying), however, in practice, the choice of diet is often chaotic.

Classic (Standard, Basic) Diet Type

In this variant, periods of carbohydrate boot are not provided. In such a diet, a permanent level of macronutrients is maintained (high / moderate protein level, a high level of fat content, and an extremely low level of carbohydrates).

The standard diet version is recommended to persons leading not too active lifestyle, and the training mode is a small intensity. Reducing the content of carbohydrates in the diet on their performance will not affect their performance.

Cyclic type of diet

The cyclic diet implies the presence of alternating low-carve periods and periods with an overestimated content of carbohydrates in the diet with one unloading day per week. In carbohydrate periods, the glycogen is replenished in muscle tissue.

It is important to understand that during the loading of the body, carbohydrates need to limit the consumption of fats with a constant or even slightly increased protein content, if there is a need to maintain the general calorie content of the diet.

The cyclic type of a ketogenic diet is shown to those persons who behave intense lifestyle and practices high physical Load, and feels weakness in case of insufficient carbohydrate content in the diet.

In such cases, carbohydrate periods fill the exhausted stocks of the body, allowing you to maintain the lifestyle and the intensity of training at the required level.

Targeted type keto diet

The stage of adaptation of the body to ketosis

Stage 1. The entire amount of carbohydrates should be used in the first half of the day. In this case, the energy of them will be completely recycled. Then the glycogen will begin to be connected, which will produce its own glucose.

Stage 2. Carbohydrate food comes down to a minimum. Now the glycogen from the liver and muscles is fully responsible for energy products. After 2-3 days the body will begin to search alternative sources Energy.

3 stage. The third stage of the adaptation of the body to ketosis occurs after 3 days from the start of the diet. Glycogen reserves are at zero. Now the energy can be drawn only from becks and fats. Fats are beginning to burn, but this stage can still be called full-fledged ketosis. The amount of protein food needs to be increased by 2 times. Now a day should be consumed by 3-4 g of protein per kilogram of weight. This is necessary so that the body does not begin to burn muscle mass.

4 stage. After 7 days from the start of the diet, the stage of ketosis occurs. The body in full force begins to take energy from fats.

Menu for women

The ketone diet for weight loss is considered one of the most efficient. We offer to explore the approximate menu for a week. It is suitable for women who have no contraindications.

Food reception hours:

1. Breakfast - 08: 00-10: 00 hours.
2. Lunch - 12: 00-14: 00 hours.
3. Dinner - 16: 00-19: 00 hours.

Day 1

1. Omelet from eggs (2 pcs.), Avocado (1/2 pcs.), Baked fish (160 gr.).
2. Steam seafood with vegetable oil (200 gr.), fresh cucumber.
3. Cheese (2 slice), boiled turkey (170 gr.).

Day 2.

1. Omelet of two eggs from broccoli (180 gr.), Sour cream (30 gr.), Ham (2 slice).
2. Boiled or stew shrimps (180 gr.), Salad (spinach, cucumber).
3. Meat / Fish in the oven (180 gr.), Cucumber.

Day 3.

1. Cottage cheese grain "Prostokvashino" (200 gr.), Cheese (3 slice), a glass of milk.
2. Boiled egg (2 pcs.), Tuna in its juice (70 gr.), Jarny broccoli (100 gr.).
3. Fish fillet in the oven (0.2 kg.), Vegetable oil (20 ml.).

Day 4.

1. Nuts (1 handy), boiled / stew beef (200 gr.), Sour berries (60 gr.).
2. Cauliflower Broccoli in the oven (180 gr.), sour cream (40 gr.), Veal (100 gr.).
3. Tuna in its juice (120 gr.), Cheese (3 slice), ryazhenka (150 ml.).

Day 5.

1. Chicken cutlets for a couple (2 pcs.), Boiled egg (2 pcs.), Cucumber.
2. Cream soup on the recipe below (200 gr.), Liver zucchini (100 gr.).
3. Cottage cheese of fatness to 9% (200 gr.), Filled with natural yogurt (100 gr.).

Day 6.

1. Green vegetable salad, omelet (3 eggs).
2. Broccoli per pair (150 gr.), Stew beef (160 gr.).
3. Solid cheese (60 gr.), Stated zucchini with salmon steak (240 gr.).

Day 7.

1. Couple tomatoes with salmon boiled fillet (250 gr.).
2. Stew turkey in the oven (200 gr.).
3. Salad of tomatoes and cucumbers (200 gr.).

The keto diet is presented as a menu for a week. It is ideal for women who wish to say goodbye to hated kilograms. The advantage of such food is that you are not only losing weight, but also saturate the body with valuable connections.

Below are reviews of women about a keto-diet, due to which you can find out the subtleties and details of this method of weight loss. If you have ever used a ketone diet, please share your experience with our online journal readers!

Constituting the diet, one should consider age and individual characteristics man. So, people in old age are distinguished by slow metabolism, weakened immunity, the worst state of health and in most cases the daily reception of drugs to maintain it.

Read more: Diet with a bowel diverticulse: menu for a week

• Be sure to use a large number of proteins of plant and animal origin.
• To prevent constipation - drink a lot of fluid, in particular simple clean water.
• Day caloric content should be high to support them in good physical form
• It is necessary to eat according to the mode.

The nuances for which special attention should be paid - the presence of contraindications and individual sensitivity to certain diet products. It is strongly recommended to consult a doctor and a diet compiled by a professional nutritionist.

The elderly people who want to lose weight should remember that the process they will move not as fast as young because of the slow metabolism.

For men

The amount of food consumed is calculated individually.

The keto diet assumes that the menu for a week for women can include vegetables, as we have already written. But not any, but not containing a large amount of carbohydrates. However, even those vegetables that there are few carbohydrates, such as cabbage and zucchini, need to eat no more than 50 gr.

In order to form a menu, you need to follow the above mentioned in the article.

In order to be the result, it is necessary to eat 4 times a day for a week.

Woman to have a result can build your menu so.

So, here is a keto diet, such a menu can try a woman who has no contraindications.

It is also important not to add any forbidden product so that the result is pronounced.

Try or not - each person determines himself. We understand that every woman wants to be slim, but you need to take into account the features and capabilities of your body!

The estimated algorithm of this process is given below:

• Determine your daily energy need in calories, depending on the purpose set - weight loss, a set of muscle mass or fat burning when saving weight. Take, for example, the standard type of keto diet with a diet of 2,000 kcal and a person with a weight of 75 kg.
• The norm of protein consumption is 2 g of a dry mass per kg of weight. That is, the content of proteins in the day diet should be 75 * 2 \u003d 150 g.
• The predetermined amount of carbohydrates is 30 g / day at the rate of 0.40 g / kg.
• Calculate the calorie content of the protein-carbohydrate dietary component. It is known that the caloric content of one gram of proteins and carbohydrates is 4 kcal. Make the calculation (150 30) * 4 \u003d 720 kcal. That is, at the expense of these nutrients we provide the body of 720 kcal.
• We calculate the required amount of fats in the diet: for this, from the general caloric content of the diet (2000), we subtract 720. We get - 1280 kcal. The caloric content of one gram of fat is 9 kcal. Next, the missing amount of energy is divided by 9. Thus, the daily rate of fats in the diet should be 142.
• Further, given the number of the most necessary macro nutrients and the ratio of proteins and fats, divide on the number of food intakes. For example, at five outdoor nutrition For one meal, there will be 30 g of proteins, 5 g of carbohydrates, and 28-29 g of fats. Do not forget that the ratio of proteins / fats is calculated over the whole day, and not for one meal.
• Select the products you need from the list of allowed and calculate the content of the nutrients in 100 g of each of them (according to special tables) and make your menu for a week.

Keto diet, menu for a week (approximate option)

As a basis, a keton diet for weight loss is taken, in which the caloric content of the daily diet is reduced by 500 kcal relative to the norm.

The keto diet (ketone) is a diet in which only low-carb food is present, protein in moderate quantity and a lot of fatty dishes. Slimming this method is optimally suitable for those people who are seriously engaged in sports, but even if a person just wants to get rid of extra kilograms, she will help him avoid weakness, apathy and drowsiness.

Interestingly, such dietary food is allowed even with diagnosed type 2 diabetes mellitus, although this disease is a contraindication for any other limited menu.

A little about Denis Borisov

It is this professional coach from Belarus that is the author of a slimming technique on a keto diet.

Borisov believes that such a diet fits not even leading too active lifestyle, but at least minimal sports (lightweight) will have to do anyone who dreams to get rid of extra kilograms. Only it is possible to achieve and reduce body volumes, and the formation of a beautiful figure.

Denis Borisov

A distinctive feature of the keto diet - a thinning does not feel strong and sharp attacks of hunger, and he does not have to do sports at the gym for several hours in a row. Particularly popular for women among women, although there is an option to draw up the menu and for representatives of the strong half of humanity.

Basic diet principles

The name of the diet received due to the ketone bodies that are formed in human organism Only under certain conditions. These bodies are the result of Lipoza, which is the process of penetrating fat cells into blood.

The basic principle of Keto diet is to create a calorie deficit by limiting or excluding carbohydrate food in the menu. Partially the source of energy will be replaced by proteins and fats, but they will be clearly not enough for the normal and stable vital activity of the whole organism, so fat deposits will go into the course.

The difference between the keto diet from other diet of weight loss - there is quite a lot of fats, and not animals, and vegetable, which are present in the products enriched with polyunsaturated acids.

Ketogenic diet (ketody) for men is often calculated on professional athletes. This technique lies in a strictly reduced amount of carbohydrate receipts and the return of priorities in nutrition. You can sit on Ketodiet as athletes or bodybuilders, and men who want to lose weight.

Before detailing the rules of the diet and food, it is important to know contraindications under which it is impossible to sit on such a diet:

• sugar diabetes of the first and second types,
• disease gasts (acute and chronic),
• failure renal and hepatic.

Keto diet is well known as a low-carbon diet, during which the body produces in the liver ketones and uses them as energy

When is it advisable to sit on Ketodiet?

Research is conducted by low-carb and ketodies, as well as the influence of these nutritionals to the body. Initially, such a regime was applied to the patient epilepsy. It has been proven that the number of attacks is reduced by almost 75% in the transition of children with epilepsy to Ketodieth.

Symptoms of ketosis of the body

Ketosis is called splitting existing in the body of fats for energy production. Non-blocking this process is safe for health. Signs that fatty tissue began to split, are:

• Nausea, often leading to vomit
• General malaise
• Frequent urge empty bladder empty
• Vomot I. frequent urination lead to dehydration that manifests itself strong thirst
• Water can smell acetone, such a smell is observed from the oral cavity

Recipes dishes for keto diet

Chicken cutlets

1. Crush the bulb, clove of garlic, mix with chicken minced meat (500 gr), add an egg, salt, pepper.
2. Grasp 150 g Cheese, mix from Art. A spoonful of butter, add 2 eggs, chopped dill, save.
3. Dial into the stuffing spoon, put a stuffing in the recess, close the stuffing layer.
4. Bakeballs to ruddy crust in the oven.

Meat balls

1. Mix half a beef minced meat with chopped cloth garlic, egg. Salt, pepper.
2. Add 200 grams of squeezed cheese.
3. Shape balls.
4. Bake in the oven.

Chicken Hearts

1. Rinse the shelter chicken hearts, free them from the film.
2. 10 min hold in a hot oven.
3. Stew on a slow heat for 30 minutes.
4. Add onion with rings, sour cream, 50 g cheese.
5. Stew another 15 min.

Meat salad

1. Cut with straw boiled beef (200 gr).
2. On the circles to let 5 tomato Cherry.
3. Grind 5 boiled screws quail Yaitz.
4. Mix in equal amounts apple vinegar, olive oil , mustard, chopped garlic sauce. Beat in a blender.
5. Pour salad with the resulting sauce.

All these dishes are distinguished by excellent taste, and most importantly - the maximum low-calorie.

Below we presented several excellent recipes, thanks to which you can lose weight with comfort.

№1. Broccoli and cheese casserole

• egg - 2 pcs.
• broccoli - 0.2 kg.
• onions - 1 pc.
• cheese of hard grades - 40 gr.
• cream - 50 ml.
• creamy butter - 20 gr.

1. Divide the broccoli inflorescences and tailor in saltwate water. After a quarter of an hour, leak on the colander.

2. Touch the bulb with thin rings. Pass on a split frying pan in butter.

3. Add bow to broccoli. Continue to fry for a few more minutes. Pour whipped eggs.

4. Mix the grated cream cheese. Pour such sauce in the pan. Tomit under the lid on a lazy fire for about 10 minutes.

№2. Omelet with cheese and bacon

• cheese hard - 40 gr.
• dried mushrooms - 15 gr.
• bacon - 70 gr.
• egg - 2 pcs.
• olive oil - 15 ml.

1. Send mushrooms in 50 ml. hot water. After breaking, we charge them fine straw. In parallel, split the oil in the pan.

2. Watch the eggs and send to roast. Following the mushrooms and small bacon. Plush the products with cheese.

3. Tomit dish on lazy fire under the lid for about 10 minutes. Optionally, it is allowed to add a little salt.

Such an omelet is perfect for a keto diet, it will fit on any day from the menu for a week painted for women above.

Number 3. Mackerel in the oven

• tomato, onions - 1 pcs.
• herbs olive, turmeric - 1 gr.
• lemon - 0.5 pcs.
• mackerel - 0.3 kg.
• ginger ground - 1 gr.

1. Separate the fish and soda it with spices. Fine vegetables and put in the scumbers as a filling.

2. Wrap the fish in Foil and send to the tray. Bake 40 minutes at 200 degrees.

№4. Spinach salad with cheese and nuts

• spinach - 160 gr.
• cheese - 60 gr.
• nuts (to choose from) - 40 gr.
• olive oil - 20 ml.
• bacon - 50 gr.

1. Finely cut the bacon, pass to goldenness. Arbitraly cut the spinach and soda cheese.

2. Mix all the components, pour ground nuts, water with oil. To taste, sprinkle with a small amount of seasonings.

№5. Cream soup with cauliflower

• creamy butter - 20 gr.
• chicken broth - 150 ml.
• onions - 1 pc.
• cheese - 30 gr.
• cabbage color - 0.2 kg.
• cream - 30 ml.

1. Put the ones in small cubes and pass to goldenness in butter. Paul a cabbage parallel.

2. Warm broth, mix rooted deceit with cream. Skip cabbage through a blender and enter to the total mass.

3. Pass the grated cheese. After boiling, the soup on the lazy fire is another 10 minutes. Add seasoning.

The keto diet menu is often found dishes from broccoli cabbage, fish, oslets. Below are recipes popular with such eating eats.

Broccoli asparagus

Ingredients:

• Bow - 100 g;
• Cabbage inflorescences - 400 g;
• Fat cream - 100 ml;
• Eggs - 4 pcs.;
• Creamy butter - 40 g.

Boil cabbage inflorescences in salted water for 15 minutes, strain. Sliced \u200b\u200bonions rings fry in cream oil to golden color. Add to the bow boiled bodied inflorescences of broccoli and frying them for 5 minutes. Then drive the eggs and mix.

Omelet from 4 eggs

Ingredients:

• white dried mushrooms - 30 g;
• chicken eggs - 4 pcs.;
• vegetable oil - 20 g;
• smoked pork - 120 g;
• solid grades cheese - 60 g

Dried mushrooms twist in hot waterWhen they become soft, cut into straws. Thoroughly beat eggs. Preheat vegetable oil on a frying pan with temperate fire. Slowly pour the whipped eggs into the oil so that there was no spray, then add chopped mushrooms into the mass.

Mackerel with vegetables

Ingredients:

• Medium-sized tomatoes - 2 pcs;
• Mackerel carcass - 600 g;
• Medium-sized carrots - 2 pcs.;
• Lemon - 1 pc;
• Middle Size Bulbs - 2 pcs;
• Spices (ginger, turmeric, olive herbs) - 1 tsp.

Mackerel Mackerel rubbed spices. All vegetables are finely cut and arrange inside the fish carcass. Leave fish in this form for 1 hour. Heat the oven to 200 °, bake a 40-minute scumbers in it. Such dishes are easy to prepare and pleasantly diversify the nutrition of losing weight.

What is good keto diet, in addition to the effective weight loss? Of course, the possibility of cooking delicious and useful dishes!

Below we invite you to familiarize yourself with the recipes of keto diet, which will help make your diet during weight loss more diverse!

Ginger roast beef

The finished dish is designed for 2 servings.

Ingredients:

• olive oil - 20 ml;
• onions - 1 middle head;
• garlic - 1 teeth;
• beef - 2 steaks without bones;
• tomatoes - 2 pcs;
• ground ginger - 5 g;
• apple vinegar - 80 ml;
• salt and spices - to taste.

How to cook:

1. Meat do not care on top of stripes, onions and tomatoes. Cut the cubes, skip garlic through the press.
2. Heat the pan, pour oil into it and slightly fry steak from 2 sides on medium heat.
3. When meat roars well, add garlic, tomatoes and onions to it.
4. In a separate container, mix the ginger, vinegar, seasonings. Stirring, pour the composition in meat.
5. Cover the frying pan with a lid, reduce the fire and prepare until the liquid evaporates.
6. Before serving on the table, sprinkle the dish with greens.

The calorie content of one portion is 370 kcal. BUY: 46-27-7 gr.

Cobb Salad Recipe

Ingredients:

• ham - 0.1 kg;
• cherry - 4 pcs;
• blue cheese - 30 grams;
• eggs - 2 pcs;
• romano salad - 2 cups;
• avocado - 1 pc;
• bacon - 2 slice;
• salt and seasonings - to taste;
• dijon mustard - 5 gr;
• lemon juice - 1 sec.
• olive oil - 20 ml;
• apple vinegar - 1 tbsp.

How to cook:

1. Double with cubes and fry in a frying pan, pre-lubricated with olive oil.
2. Eggs weld and cut into slices, and cheese - cubes.
3. All products lay out on the leaves of a strip-shaped salad.
4. Products for refueling Mix and sprinkle salad.

Calorie 1 serving 208 kcal. BUY: Squirrels - 31 grams, fats - 8 gr, carbohydrates - 3 gr.

Chicken casserole

The finished dish is designed for 4 servings.

Ingredients:

• chicken breast - 0.7 kg;
• vegetable oil - 60 grams;
• green pesto sauce - 85 grams;
• whipped cream - 370 ml;
• marinated olives - 8 tbsp;
• feta cheese - 0.23 kg;
• garlic - 1 teeth;
• salt and spices - to taste.

For serving:

• gREEN - 0.5 kg;
• olive oil - 4 tbsp;
• ground pepper - 1 tsp;
• sea Salt - 5

How to cook:

1. Heat the oven up to 200 degrees.
2. Clear garlic, cheese cut the cubes.
3. Chicken breasts cut into pieces, add salt and spices. Fry in a frying pan until golden crust.
4. In a separate container, connect pesto and cream.
5. Put into the form for baking together with cheese, garlic and olives. Fill all the mixture of pesto and cream.
6. Prepare a dish of 30 minutes before the appearance of light brown crust at the edges.
7. Before serving on the table, decorate the dish of greens.

Read more: Menu diet with stomach erosion menu for a week

To diversify your daily menu, you can prepare simple and healthy dishes. The main thing is not to forget about the basic rules for burning fat.

Cabbage and Bacon Salad

You can fill the salad with olive oil, serve as light snacks.

Replacing the usual potatoes

This kind of diet is not "hungry", so it is not difficult to choose and combine dishes. It contains several recipes of dishes, which are easy to cook enough, and at the same time remain in the state of ketosis.

Special keto bread

There are many dishes that can be eating, observing a ketone diet. Food is obtained very tasty, so it is easy to observe. Cannot be used in recipes forbidden keto diets: sweets, food containing grain and starch, fruits, legumes, root, stores, store sauces and diet products, which are not enough fat. You should refuse or minimize the amount of alcohol consumed.

• broccoli - 300 g;
• eggs - 3 pcs.;
• cheese - 45 g
• creamy oil - 30 g;
• onions - 75 g;
• fat cream - 75g.

Cooking

1. Divide the broccoli on inflorescences and negotiate them within 15 minutes.
2. Leeks cut the rings and fry on the oil until goldenness.
3. Add broccoli bow and fry another 5 minutes.
4. Beat the eggs and pour them into the pan, pretty, mixing.
5. Grind the cheese on the grater, fill it with cream and pour into the pan. Touch under the lid of 10 min.

Lemon cheesecake

• soft cream cheese - 300 g;
• fat cream - 75 g;
• stevia - 1.5 h. spoons;
• lemon juice - 1.5 tbsp. spoons;
• lemon zest and vanillin to taste.

Keto Soup with Cheese and Broccoli

For the preparation of the dish, the following products will be required:

Fat cream 1/4 cup.

Chicken broth - 2 glasses.

Broccoli is a glass.

Tablespoon of philadelphia cheese.

Two tablespoons of butter.

Onion - 1/8 cup.

Half a teaspoon of garlic.

Cheddar cheese cup.

Bacon - 2 pieces.

Salt and pepper.

Contraindications

You can all who count themselves to healthy people.

• during pregnancy and breastfeeding;
• under the age of 18;
• over the age of 60;
• with diseases of endocrine, nervous, cardiovascular systems;
• with the problems of the gastrointestinal tract of any spectrum.

Perhaps, if there is any disease, the diet will not harm, but this question should be addressed, of course, with a doctor.

The keto diet has its own menu for a week. However, that the methodology is not harmful to women, you need to make sure that there are no contraindications.

1. It is forbidden to resort to the diet presented during diabetes, kidney problems, cardiovascular system and gastrointestinal tract.

The keton diet is not ideal, but effective. Additionally, take a vitamin and mineral complex. Drink more water to achieve the desired result.

The keto diet is an effective, but rather severe way of weight loss. It creates a greater burden on the body, forcibly forcing it to move from the usual carbohydrate power supply for fat burning. The character of metabolism changes radically.

Especially stressful are the beginning of a diet and out of it. Before you decide on its use, you need to test your health, the possibility of your body. Contraindicated such nutrition to people suffering diabetes.

Ketone bodies formed during the decay of fatty acids can poison the body if they are not on time are derived. People with diseases of the kidneys, the gastrointestinal tract of such a diet is also contraindicated. It is dangerous to apply such a power system in pathology of the cardiovascular system.

During the diet, immunity decreases, rapid fatigue from any type of activity appears. Such symptoms arise due to lack of vitamins coming with food, so it is important to use vitamin complexes during this period.

The glucose deficit is especially affected by mental activity: the activity of the brain and its ability to concentrate, drowsiness and irritability occurs. All side symptoms take place 5-7 days after the start of the diet when the body adapts to a new method of nutrition and power consumption.

To refrain from compliance with the diet, it is necessary in the following cases:

• diseases of the gallbladder;
• pregnancy;
• pancreatitis, shunting of the stomach and renal failure in history;
• liver failure;
• tumors in the peritoneum;
• problems with fat digestion;
• problems with motorcycle gastroy;
• lactation;
• porphyry.

In all other cases, before proceeding with the observance of the diet, try to consult your doctor.

Before making a decision in favor of the method, you should consult with your doctor and to undergo a survey for health problems. Contraindications are as follows:

• pregnant or nursing mothers;
• with elevated intracranial pressure;
• during the reception of drugs from diabetes.

Like any diet, the power circuit according to the keto menu makes changes to the body. Each person is individual, so reacts to new food in its own way. It is important not to lower your hands, since the first tangible results will not be visible immediately.

Among the main side effects are possible:

1. Dehydration - the outlet is simple, just drink plenty of water. You can also drink small sips salted chicken, fish or beef broth.
2. Nausea - to get rid of such an unpleasant manifestation, start taking digestive supplements (for example, pancreatin).
3. The confusion of consciousness is a lack of glucose in the first days of the diet causes such an effect that will disappear over time.
4. Disruption of the gastrointestinal tract. To avoid unpleasant pain sensations With constipation, eat more dietary fibers (nuts, flax seeds) and liquids;
5. Reducing blood glucose can cause overall malaise and fast fatigue. Check the level of carnitine and fill, if necessary, its stocks;
6. Muscular convulsions are associated with a decrease in electrolyte stock. Try taking salt baths and take vitamin K2.
7. The absence of glucose, in the early stages of the diet causes drowsiness, irritability, the concentration of attention and mental activity is reduced.

All these discomforts are held in a week from the beginning of the diet. During this time, the body begins to get used to and adapt to a new diet. It is important not to dwell on the achieved and continue to eat permissible products.

Before sitting on the diet, inform your attending physician.

They are actually quite a lot:

• diseases of the kidneys of an inflammatory, infectious nature and the presence of stones in lochanks and cups of this pair;
• problems with the functionality of the liver - for example, already progressive hepatosis (a pathological condition in which the cells of the organ are surrounded by fat cells);
• twisted or bend a gallbladder, stones in it, clogged bile ducts;
• pregnancy and baby breastfeeding;
• inadequate body reaction to animal protein.

By changing the physiological processes in the body, the keto-diet cannot be considered proper nutrition.

Follow it contraindicated:

• pregnant women;
• women on breastfeeding;
• children under 18;
• patients with diseases of digestive, cardiovascular, urinary systems;
• sick diabetes.

Before using a ketogenic diet for weight loss, you need to make sure of health and consult with a specialist:

• the launch of the ketosis in the body in conditions of diseases of systems and organs can lead to ketoacidosis, entailing irreversible changes and even death;
• changing the food intake system without prior examination at a previously unknown pathology may cause a deterioration in the state (for example, with non-declared diabetes mellitus).

Harmful effects of keto diets on the body and contraindications

Any diet, limiting the diet, benefits and harm the body. The keto diet is useful in that it eliminates excess fat - in conditions of carbohydrate deficiency, the body will make it the main source of energy. In addition, the fat burning diet does not threaten the destruction of muscle tissue.

Another plus of such a way of losing weight is not to starve, although the calories will still have to count anyway. The feeling of hunger causes insulin emission, and ketogenesis provides its low level in the blood, so that the constant thoughts of food during weight loss will not distract from the urgent affairs.

Therefore, it is necessary to pay attention to the use of apples and acid varieties of grapes. The second disadvantage of the diet is undesirable effects at the very beginning: weakness, dizziness, sensation of stress. Such symptoms can disturb over the first week.

Power Plan keto diet

She has many different names: a keton, keto, ketogenic diet. It is named so in honor of the ketones (from the German Aketon-Acetone). These substances are a product that produces liver, transforming fats.

This technique refers to low-carb. It involves the active use of fats and proteins, but carbohydrates have to be reduced to a minimum. To fill the shortage of glucose, the body begins to recycle fats in the ketone bodies. Those enter the brain that uses them as a new energy source.

As a rule, the duration of the ketone diet depends on the source weight and the desired digits on the scales. If you need to reset 3-4 kg, it will be enough week. If the results are measured by a two-digit number (10 or 15 kg), try to sit on it longer. The main thing is not to rearrange: for more than a month, it is not worth filling the brain with ketone bodies - is dangerous to health.

Since the diet belongs to the category of low-carb, its principles and a mechanism of action on the body, it is very similar to the Atkins method or the famous "Kremlinovka", and some moments resemble even Paleo. If you have overweight accompanied by cellulite and visceral fat on the stomach, is exactly what you need.

Despite all the advantages of the keto diet, there are some restrictions that exclude its use, for example:

• the presence of diabetes varying degrees. The low amount of carbohydrates leads to a decrease in insulin in the blood, which can cause an aggravation of the disease;
• chronic gastrointestinal disorders (gastrointestinal tract). In compliance with the keto diet, on the one hand, there is a sharp decrease in the intake of fiber, and on the other, the amount of heavy and fatty foods increases, together these two factors can lead to complications of gastrointestinal diseases;
• diseases of the kidneys and hearts. With a keto-diet, abundant water consumption (3 liters per day) is necessary for the output of excess ketone bodies, but with kidney and heart disease excess water in the body - is dangerous;
• liver disease. An increase in the amount of oily and protein food leads to an increase in the burden on the liver, so the keto-diet is contraindicated to people with chronic liver diseases.

The replacement of carbohydrates with fats leads to the fact that their body gets in large quantities. Incidentally, he disappears the need to accumulate them from recycled consumable carbohydrates. Metabolism begins to work in the direction of their splitting and, with a competently composed menu, slimming occurs.

The process of splitting fats begins on the second day of the diet. An average of 1 kg per week is lost - this indicator is considered to be comfortable and safe for health. Products in the menu do not allow too much insulin level in the blood, which is proportional to the feeling of hunger. Accordingly, its normal amount allows a person to feel full.

Does life prolongs?

Such a ration is very well affected by the overall health and course for certain diseases, so it is safe to say that a diet extends life. Wellness effect is achieved if:

• Man is completely healthy and wants to get rid of excess weight, retaining muscle mass. Thanks useful fat In the menu, the skin condition improves: it becomes smooth, elastic, the amount of acne rams decreases. Healthy elastic skin is very necessary during the adaptation period to less body volumes.
• A man is sick with diabetes mellitus - again thanks to a decrease in blood sugar level.
• In case of epilepsy, the children's ketone diet is considered an effective part of the therapy for more than 100 years. It has been proven that used products with a high content of useful fats contribute to a decrease in seizures.
• Compliant diet needs to normalize cholesterol levels in vessels. After its regulation, arterial pressure indicators are improved. In addition, mental activity is activated, memory improves.

Specialists argue that the keto diet is suitable for long-term compliance and for systematic repetitions every few months. Optimal for weight loss is one term of 2-3 weeks, a maximum of a month. If you adhere to the keto-diet less time, the effect may be insignificant: even the splitting of fats and begins in the first days, but more than a week existing existing reserves.

It is also not advisable to observe this dialing for a regular lifestyle: with long splitting only fat for the formation of energy increases the level of acetone and a large number of ketone bodies are formed. Therefore, carbohydrates are needed.

Standard option keto diet for weight loss is used by many ordinary people. It is important before it began to make sure that there are no contraindications, it is desirable to be examined and consulted with a nutritionist. Despite the fact that the diet is not starvation, it is difficult to withstand it because of the abandonment of familiar carbohydrates. Therefore, very important proper motivation.

In addition to the competently compiled menu and compliance with all the rules, it is desirable to connect physical exertion.

For breakfast you need to eat three boiled screwed chicken eggs, 100 grams fresh vegetables and 100 grams of chicken breast. Drinks tea, necessarily without sugar or honey.

Lunch consists of 200 grams of boiled turkey (any part), 30 grams of brown rice and 40 grams of cottage cheese.

Between dinner and dinner is allowed to make a snack in the form of a glass of fermented milk drink, but no hard food.

You need to dinner with boiled marine fish and sala leaves in unlimited quantities.

A typical plan of this diet looks like this (no matter how long it lasts): 10% of the total amount of daily calories come from healthy carbohydrates, such as sheet greens, non-brimmer vegetables or a small amount of legumes and a high fiber content of fibers;

This is the approximate ratio of macroelements is a general guideline for the whole day. The ideal ratio of nutrient trace elements is for you maybe it should be slightly changed depending on your physical activity and personal goals.

To calculate your energy needs for a detection diet, use the basic calorie needs calculator per day, then proportionally distribute your calories using the above-mentioned macro-element ratios.

Ketodiete is more like a replacement of some calorie sources to others that you consume, and not for a complete revision of the power. The biggest difference is to refuse processed products, carbohydrates and high sugar products, which is much easier than it seems when you learn how to replace products with a high sugar content on products with high protein and fats.

The transition to such a diet means that you will have a lot of meat, dairy products and vegetables. You will consume very little fruit, if at all there will be them, and in general there are no cereals.

People who are moving to a ketogenic diet support the idea of \u200b\u200bdrinking protein and saturable food. Along with a large percentage of fats, you will need to control protein intake. It is very important to understand how the protein works in a keto diet and how to get optimal results.

Since you practically remove carbohydrates from your diet, some believe that they need to increase protein intake. This is not the case, and in fact too much protein can actually "knock out" you from Ketoz. A common mistake is that people consider a ketogenic diet as a diet with a high content of proteins and fats.

Why is there too much squirrel while you are on a ketose diet - is it bad?

As previously explained, ketosis occurs when the body uses ketones as fuel instead of carbohydrates. People do not understand that in the absence of carbohydrates your body can generate energy, destroying proteins in glucose. This process is called gluconeogenesis.

Types of safe vegetables

You need dark and leafy vegetables. All that looks like spinach or cabbage. Vegetables grown over ground (cruciferous vegetables) are optimal.

But be careful ...

Name	Number of carbohydrates, g
Garlic	30,96
Sweet potato	23,78
Taro	22,36
Water chestnuts	20,94
Sweet potato	17,12
Potatoes	16,77
Corn	16,32
Ginger	15,77
Green pea	13,57
Parsnip	13,09
Leek	12,35
Lotus root	12,33
Chestnuts	9,69
Soya beans	8,47
Onion	7,64
Celery	7,4
Chilli	7,31
Carrot	6,48
Beet	6,46
Sweet Luc	6,64
Swede	6,32
Grape leaves	6,31
Pumpkin	6
Dandelion	5,7
Yellow Pepper	5,42
Mini Carrots	5,34
Red cabbage	5,27
Kale	5,15
Brussels sprouts	5,15
Artichoka	5,11
Mushrooms Enani	5,11
Peas	4,95
Luk-Shallot	4,74
Turnip	4,63
Mushrooms Shitaki	4,29
Mitaka mushrooms	4,27
Okra	4,25
Dill	4,2
Seeds legumes	4,12
Broccoli	4,04
Physalis	3,94
Red pepper	3,93
Choke	3,88
Radical	3,58
Cucumber	3,19
White cabbage	3,07
Bamboo stem	3
Green cabbage	3
Seren-pepper	3
Cauliflower	2,97
Green pepper	2,94
Eggplant	2,88
Olives	2,8
Tomatoes	2,69
Kohlrabi	2,6
Champignon	2,57
White mushrooms	2,26
Swiss mangold	2,14
Tsukini	2,11
Rukola.	2,05
Chinese cabbage	2,03
Green Luc	1,85
Avocado	1,84
Radish	1,8
Asparagus	1,78
Mustard greens	1,47
Spinach	1,43
Parsley	1,37
Soko	1,18
Nopalez	1,13
Watercress	0,79
Brokecoli tops	0,15

• beef / chicken / turkey / rabbit;
• milk: kefir, ryazhenka, natural yogurt, sour cream, cottage cheese, etc.;
• ham;
• mushrooms;
• quail / chicken eggs in boiled, fried or baked video;
• nuts;
• butter (natural only);
• greens;
• vegetables (not all);
• hard cheese;
• seafood;
• highly liquid fish varieties (not panic);
• vegetable oil;
• berries (moderate).

• carbonated water in any manifestation;
• alcohol;
• dob, baking;
• packaged juices, fruits, etc.;
• pasta (even hard grades);
• rice cereals;
• bread (including whole-grain);
• sugar and all products with its inclusion;
• vegetables: potatoes, carrots, swallow;
• sweets;
• margarine, shop butter;
• sugar berries and fruits.

Day 7.

1. Omelet from 3 eggs on a vegetable pillow.
   Calories: 600kkal, Proteins: 38 g, Fat: 47 g, Carbohydrates: 8 g
2. Fascinated or cooked egg, 100 grams of salmon, 1 cup of spinach, 100 blackberry grams.
   Calories: 420kkal, protein: 30 g, fat: 25 g, Carbohydrates: 19 g (of them are pure 8 g).
3. Three whipped eggs, 30 g of ham, 80 g of mushrooms, 75 g of Cherry Tomato.
   Calories: 480kkal, protein: 28 g, fat: 37 g, Carbohydrates: 10 g (of them pure 6 g).
4. Omelet from 2 eggs with green onions, 60 g bacon, half avocado, 70 g of sauerkraut.
   Calories: 580kkal, Protein: 23 g, Fat: 54 g, Carbohydrates: 12 g (of them pure 4 g).
5. Coconut dessert with berries and nuts (40 grams of raspberries or strawberries, 120 grams of coconut milk, 30 grams of almonds, chopping cinnamon, mix everything in a blender).
   Calories: 490kkal, protein: 11 g, Fat: 56 g, Carbohydrates: 18 g (of them are pure 9 g).
6. 2 eggs (fried or boiled), half avocado, 75 g of berries, 30 g of bacon, frying oil, 150 g. Spinach).
   Calories: 600 Kal, Protein: 25 g, Fat: 48 g, Carbohydrates: 22 g (of them pure 7 g)

1. Salad of spinach, bacon and avocado (60 grams of bacon, 90 grams of spinach, 1 avocado, 1 tbsp. L. Mayonnaise, 1h. L. Dijon mustard).
   Calories: 620kkal, protein: 14 g, fat: 57 g, Carbohydrates: 20 g (of them pure 6 g).
2. Chicken salad on an ambulance hand (150 grams of chicken, 100 grams of lettuce, 2 eggs, bow beam, 2 art. L. Mayonnaise).
   Calories: 560kkal, protein: 42 g, Fat: 41 g, Carbohydrates: 5 g (of them pure 3 g).
3. Avocado salad (100 grams of avocado, 100 grams of lettuce leaves, 2 eggs, onion beams, a few drops of lemon juice, 1 tbsp. Olive oil).
   Calories: 440kkal, protein: 15 g, fat: 38 g, Carbohydrates: 13 g (of which are pure 5 g).
4. A simple boiled beef salad (150 grams of beef, 90 grams of spinach, 2 art. L. Mayonnaise)
   Calories: 550 kkal, protein: 29 g, Fat: 45 g, Carbohydrates: 7 g (of them pure 4 g).
5. Shrimp salad (200 grams of roasted shrimp, 60 grams of spinach, 30 grams of olives, 2 tbsp. L. Olive oil, Cayenne pepper).
   Calories: 560kkal, Protein: 30 g, Fat: 45 g, Carbohydrates: 4 g (of them pure 2 g).
6. Tuna salad (180 grams of canned tuna, 100 grams of lettuce, 2 eggs, onion beams, a couple of lemon juice drops, 2 art. L. Mayonnaise).
   Calories: 690kkal, protein: 58 g, Fat: 47 g, Carbohydrates: 5 g (of them are pure 4 g).

1. Fried pork chops with asparagus (150 grams of pork, 200 grams asparagus).
   Calories: 566kkal, protein: 35 g, Fat: 43 g, Carbohydrates: 9 g (of them pure 4 g).
2. Stewed meat and tomato salad (150 grams of stewed beef, 100 grams of salad, 150 grams of cherry tomatoes, bow beam, 1 tbsp. Olive oil).
   Calories: 480kkal, protein: 30 g, fat: 34 g, Carbohydrates: 12 g (of them are pure 8 g).
3. Roasted salmon or trout with green beans (200 grams of fish, 200 grams of roasted green beans).
   Calories: 620 kal, protein: 46 g, fat: 42 g, Carbohydrates: 14 g (of them pure 9 g).

Cyclical

• Check your iron level (Screening-test for ferrithin is the most accurate indicator of iron oversupply) - high level of iron can harm mitochondria.
• Pass the analysis for vitamin D - Its low concentration, like a high level of iron, can interfere with the diet.

• Purchase a ketometer glucometer and two types of strips - for glucose and for ketones. Measuring the level of ketones, one can be sure that the body rebuilt on fat burning and adjust the diet in time at low indicators. If the glucose level is increased with normal ketones, you can not worry. If the ketones suffer from this, then it is necessary to reduce the consumption of carbohydrates or protein. To get a drop of blood, you will also need a lancet and holder.

• Buy high-precision digital scales For weighing food portions.
• Fill out the fridge and cabinets only suitable for diet food.
• Enjoy the support of a doctor or a personal nutritionist, as well as your loved ones.

Standard slimming scheme. This is the most affordable option Keto diet, which is perfect for women who regularly engaged in the gym. The menu is based on minimizing carbohydrate food.

Target weight loss technique. IN this case It will be necessary to increase the amount of carbohydrates after training. This is necessary to replenish energy reserves after the loads received. Glucose extracted from carbohydrates will make it possible to feel cheerful and full forces even after intensive classes.

Cyclic keto diet. This version of the keto diet involves the use of carbohydrates when their reserves are approaching a critical minimum. A woman will need to focus on the signals submitted by the body.

1. High efficiency. With a clear observance of all the rules of the keto diet and regular sports, it will be possible to reset not only overweight, but also to gain a seductive relief.
2. No feeling of hunger. Since all protein and oily food is very nutritious, it takes a large amount of time on its digestion. Appetite just does not have time to learn.
3. Excess weight not returns. Often, after hungry diets, dropped kilograms are returned to their owners in a double size. Since food intakes are frequent and very nutritious, then keto diet reviews about the effect of weight loss testify only about the long-term result.

• boiled jacket prawns eggs boiled olive oil with multiple lemon drops;
• tomatoes Cucumbers Soft Cheese (for example, Adygei) vegetable oil;
• shrimps, mussels, octopuses and squid boiled and fried on cream oil to sprinkle with apple vinegar.