Ketogenic Diet Basics, for Keto-Menu Women

Every girl dreams of throwing extra pounds and getting an attractive figure today.Excellent results can be achieved using a diet.The woman's body is different from men, so there are several nuances that are important to consider, in this way the decision to lose weight.

In short about the basics of Keto's diet

In the female body, subcutaneous fat is formed due to the large presence of glucose and sugar.The female menu, which is compiled according to the diet principle, causes natural mechanisms in the body that actively dissolve in subcutaneous fat.A ketogenic diet is ideal for women who want attractive shapes.

Keto diet is a high thin, moderate protein diet.

Such an energy scheme replaces the body's usual functioning and helps to burn fat.And more precisely, burning ketones.

Ketons are energy -soluble molecules that are used as fuel as an alternative to glucose.Ketones are produced in the liver from the food accumulated in the body or fat.

Since ketones are waterproof, they do not need protein to enhance blood flow.The presence of ketones suggests that you burn fats, not sugar for energy.Thus, carbohydrate consumption is strictly limited.

This article will talk about the ketosis of the food - not to be confused with diabetic ketoacidosis (as an effect at the same time, high levels of ketones, glucose and dehydration, which cannot occur with food ketosis).

Prepare for Keto's diet

• Check your iron level (screening test on ferritin- the most accurate iron replace indicator)- High levels of iron can harm mitochondria.
• Take an analysis for vitamin D - its low concentration, like high iron levels, can interfere with the diet.

Important: Return iron and vitamin levels to the diet.

• Buy a glucometer-cetometer and two types of strips-glucose and ketones.By measuring the level of ketones, you can be sure that the body is restored to burning fats and in a timely manner, in low indicators.If glucose levels rise with normal ketones, you cannot worry.If ketones suffer from this, then it is necessary to reduce the consumption of carbohydrates or protein.To get a blood drop, you will also need a lantern and owner.

The level of ketones should be from 0.5 to 3.0 mmol/L.If you get into ketosis, you will find a number of 5.0 mmol/L (and above).

• Buy high accurate digital scales for the weight of food parts.
• Fill in the fridge and cabinets that are suitable only for dietary foods.
• Turn the doctor or personal nourishing as well as the support of your loved ones.

How to calculate your daily capacity of macroneals

For each person, BJU indicators are different in diet.They must be calculated themselves before the diet begins.

Protein

The general formula is as follows: each kilogram of muscle weight - 1 gram of protein.All proteins should be distributed among the dishes.

To determine the muscle mass, you need:

1. Determine the percentage of your body fat;
2. Multiply your weight in kilograms by the percentage of body fat - you will lose weight in kilograms;
3. The resulting number, deducted from the entire body of the body - is the muscle mass.

You can use the percentage of body fat to find out:

• Scales by analyzing bio -hope;
• Compare your photo with photos of other people in linen, which have different percentage of body fat on special sites on the Internet;
• Kaliper - a device that measures the thickness of the skin folds;

• Electromedic myography (sculptic scanner);
• Bod pod - platimography of air movement;
• Two -energy x -ray absorbs.

For a successful passage of the diet, it is important to perform the measurements as accurately as possible.You can't make an estimated eye evaluation - it will prevent the body from restoring fat burning.

Carbohydrates

We explain that we will talk about pure carbohydrates, those who are fully taught.To calculate them, reduce the weight of dietary fibers in grams, depending on the total amount of all carbohydrates.

Total daily consumption of assimilated carbohydrates should be consumed up to 50 (and less) grams per day.It is about 10 %of the daily calorie content of the diet.But the exact number can be much less for your body, 10 - 15 grams per day.It all depends on the individual characteristics of the body and the diseases associated with them.

Usually, when you enter ketosis, you need to significantly reduce carbohydrates (focus on 20 grams), and then you can experiment and increase this rate (up to 40, or even 80 grams if you have high load).

Important!If you overdo it with carbohydrates, then do not fly for long food ketosis.

Fat

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

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

With regard to fat absorption problems, start taking digestive enzymes with lipase.

Keto diet varieties

Keto diet is the most effective method to burn fat in women.The energy scheme does not detect stress on the body, trying to supplies fat cells.A ketogenic diet simply restores the work of metabolic processes.There are three types of such a diet, they are all effective but slightly different.Thanks to diversity, all women will be able to choose the right option for themselves.

• Standard Keto Diet- This is the most affordable and effective option.Throughout food, carbohydrates need to be reduced.Such a diet is ideal for women involved in the hall.
• Target Keto diet- This is an power supply that always needs to increase carbohydrates after the gym.The purpose of increasing the carbohydrate norm is to create a body spent on glucose for more efficiency of training.
• Cyclic Keto diet.Its essence is to fill the body with carbohydrates when it is most exhausted.When to bring carbohydrate products, each woman decides separately because everyone has a different body.

Women who want to lose weight should start a way to the standard diet.In a week you can evaluate the general condition and efficacy of the training.If it is well worsened and there is simply no power for exercise, then the body needs carbohydrates.In this case, it is important to adjust the diet.

The menu is drawn with a Keto diet

A healthy woman eats about 2200 kilocaltes a day.Of these, fats, proteins and very few carbohydrates contain most of them.Below is a classic diet menu as a manual for an individual power circle text guide.

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

Calories in Keto's diet are important.We recommend downloading a special program that automates all the calculations and will make them as accurate as possible.

Breakfast:

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

• Coffee with a tablespoon of butter, coconut oil;
• Boiled or fried (tablespoon of coconut oil) eggs 3 pieces, you can add tsukin or spinach.

Dinner:

A few hours after breakfast.

• Half of avocado, many green leaves - pour two tablespoons of grated solid cheese;
• Chicken, fish or lamb - individually select the size of the piece along the protein;
• Two tablespoons of olive oil.

Food:

It can be among the main dishes.

• Fat bomb;
• Celery, avocado;
• Walnuts.

Dinner:

At least three hours before bedtime.

• Salmon, beef or chicken is prepared with large share of fat, fat or herb;
• Low screw vegetables with seasonal olive, butter or coconut oil.

Keto Diet, List of Products Allowed

Along with the diet of Keto, it is important to consider not only the amount of food, but also more importantly for their composition.For a straight power circuit it is necessary to reduce the use of carbohydrate foods.This amount will be sufficient for normal brain function and muscle development.

The classic diet menu can and should be changed to individual characteristics.

• Fat and oils: Coconut milk and butter, chicken and duck fat, fat and vegetable shrubs, organic herb, dat oil, avocado oil, excess virgin olive oil.
• Fish, except for an artificially adult or maritime trustee certificate.The safest species: salmon, failure, anchovies, herring, sardine.Avoid fish in olive oil (fish packaging oil is not suitable for eating).
• Meat: lamb, pork, poultry (free foot chickens), game, meat sweat, beef (vegetable beef).Moderate consumption of bacon and sausage is also allowed.
• Nuts, seeds: black sesame seeds, black tabernacle seeds, Brazilian nuts, raw cocoa - powder, beans and oils, chia seeds, flax, nut macadamia, walnuts - baking, pslium, pumpkin seeds, sunflower seeds.
• Vegetables: asparagus, avocado, broccoli, Brussels cabbage, white cabbage, colored cabbage, celery, cucumber, kale cabbage, mushrooms, green salad, herbs, spinach, tsokin.

Once your body is restored to burn fat, you can return to a limited amount of vegetables in the diet, such as eggplant, garlic, onion, parsley, pepper, trail, tomatoes, pumpkin (a little).

• Fruits and berries: berries (any) - a small handful of vegetables and grapefruit - a few slices instead of vegetables.

Depending on the proposed products, people can draw up an individual nutrition scheme.At the same time, it is important to discuss calories and not exceed the permissible norm.Adhering to simple rules will give a wonderful figure and great health.

If you don't take it, then you can:

• Dairy products that are rich in fat and almost no protein: butter, herb, grated cream, sour cream, butter, parmesan and stamped -type solid cheese, soft high horse cheese (for example, "bree").
• Eggs from vegetable rash chickens (7 g of squirrels).
• Almond (a limited amount of money because there are plenty of protein)
• Sugar substitutes (preferably only in the initial stages): stevia, archate, sugar alcohol (Erirititis, xylit, sorbitol, molite, manitis, glycerin).

The role of fibers in Keto's diet

There is:

• Soluble - Contains berries, cucumbers, beans and nuts.In the intestines, they form a gel -like mass and thus slow down the digestive process, allowing you to feel surprising for a longer period.
• Soluble - Contains with dark leaves of celery, green beans and vegetables.Mandatory to toxins, they will be removed from the body.Stabilizing the level of the intestinal pH, blocking dangerous microbes.

What are the fibers for the diet?

1. Fibers are food for "good" intestinal bacteria that strengthen the body.
2. The fibers prevents the absorption of carbohydrates and thereby reducing the sugar and insulin level.
3. Soluble and soluble fibers together form a facial barrier in the intestines that protect the liver.
4. Soluble fibers are transformed into short fatty acids that promote beneficial bacteria in the intestine and serve both fuel cells and biological signal molecules.

The recommended amount of consumption per day is 35 grams of fibers in the form of food supplements and 50 (or more) grams from the whole products.

Unacceptable products for Keto diet

There are many products that reduce the electricity circle for the Keto diet to a minimum, they should be avoided.

The following products are on the black list:

• Fat is processed with industrial oils (sunflower, fake, peanuts, cotton, corn, cotton, soy);
• Transfiners - lettuce dressing, mayonnaise, peanut oil, etc., where there are hydrogenous fats;
• Milk and cottage cheese, kefir, yogurt, ricotta (rich in protein);
• Sugar;
• Ketchup, Salza, barbecue sauce, soy and tomato sauces;
• Juices, trade smoothies;
• Sweet white and sparkling wine;
• All kinds of grains;
• Bananas, apples and more, not allowed fruits;
• Grapes;
• Bread;
• Cakes, cakes;
• Potatoes;
• Baking the letter.

All products that are rich in carbohydrates.In penetration into the body, they provoke the liver to produce glycogen, which is unacceptable to ketone organs.Even with a slight excess amount of carbohydrate, even a minor amount of carbohydrate can minimize all efforts, as well as fill the body with additional fat cells.It is important to carefully read all the products purchased, even if unwanted starch or sugar can contain ordinary scents.

The beneficial effect of a diet on the body

The greatest advantages of Keto's diet include rapid burning of subcutaneous fats.In a short time, the woman's body relieves extra pounds.In most cases, 1-2 weeks are restored.

The additional advantage of this energy circuit is that the person does not prevail during food and does not suffer from a strong feeling of hunger throughout the day.This is due to the fact that the diet does not allow insulin to increase much.As you know, it is insulin, which is responsible for feeling hungry.Keto's diet allows you to lose weight quickly and at the same time not feel the cruel desire to eat.

It's interesting!Insulin is responsible for storing nutrients.Those excess carbohydrates make fat!

Keto's diet is unique in that after the power of the power circle, the extra pound has not returned.This is due to the fact that a person does not starve throughout his diet and the body is simply accustomed to such a norm of food consumed.

And, perhaps, the key is to try Keto's diet - it is his ability to fully raise metabolism and improve his health.The second type of diabetes, acne, migraine and even cancer are diseases that can retreat to such a strong enemy.

Like any diet, according to the Keto menu, the power circle changes in the body.Each person is individual, so he or she responds to a new meal in their own way.