Keto diet for weight loss at home for women

One of the most rich and effective — keto (keto) diet. In this mode, the power of the body is not experiencing stress from the lack of feeling of hunger. Such a diet is ideal to people who like tight, the food, greasy and fatty dishes.

What is keto diet

Originally, such a mode of power are used to treat the disease, then used it athletes. Later, this diet has received a wide popularity among ordinary people, who are trying to lose weight.

The name of the diet is derived from the word ketosis. In the period of this mode, the power supply runs this process in the body, through which go the extra pounds. Ketosis is a special opening mechanism of alternative sources of energy, when the body ceases to flow carbohydrates (main energy source). In periods of carbohydrate starvation, the body begins to break down the fat cells with formation of ketone contacts Such a mechanism has an evolutionary sense, to be able to survive in conditions of lack of carbohydrates with food, which is rich in proteins and fats. Ketones act not only as energy, but they are food for the brain.

Keto diet means that the nutrients come mainly from protein and fats. We expect that the your diet from the following ratio: carbohydrates up to 5-10%, fats to 70-75%, protein up to 20-25%.

The essence of the diet

In the program of nutrition keto diet necessarily controls the number of which feed on carbohydrates. Should be no more than 60 grams. It is better that their amount was about 20 grams. The amount of protein is necessary to choose for each individually. This amount should cover the needs of the organism on the basis of gender, age, and physical activity. The balance of calories is supported at the expense of fats. Thanks to such proportions starts the process of ketosis.

The benefits of the keto diet

The ketogenic diet is not only helps quickly lose weight, but also reduces the risk of many diseases, and for the efficiency is not worse than a diet with a load on the second day. This mode is very rich, balanced, therefore, it is better diet with a low content of fat in the diet that harm the body. Low blood sugar during the diet plays an important role for health. When low blood sugar the pancreas produces less insulin. Independent studies have shown that people who stick to keto diet lose more than twice more weight in comparison with other diet. While this decreases the level of bad cholesterol in the blood. Thanks to the large amount of iron in meat, fat, diet favorably affects a woman's health.

Useful properties of the diet:

• decreases insulin sensitivity at 75%, diabetics can even longer, is to take the medication;
• improve the indicators for lipid profile, reduces the risk of developing cardiovascular disease;
• the body is saturated with the correct fatty acids;
• increases the level of high-density lipoprotein (good cholesterol);
• ketone bodies, which help people with severe neurological disease, reduce their symptoms and relapse (Alzheimer's disease, Parkinson's disease, epilepsy);
• increases the effectiveness of treatment of cancer therapy, when the lack of sugar in cancer cells;
• improves the condition of skin, reduces acne, inflammation;
• improves the effectiveness of the treatment of polycystic ovarian disease is directly related to levels of insulin.

Varieties of the ketogenic diet

The ketogenic type of food has 5 variants:

• classic;
• target;
• isochronous;
• high-protein;
• restrictive.

A classic variation of the power supply follows the following ratio of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbs. Are excluded all the fast and slow carbohydrates, remain the only low-calorie vegetables.

Target more appropriate to bodybuilders. Athletes that are engaged in high-intensity exercise, the development with large weights the muscles of the back, hands, feet allowed to eat before a workout carbohydrates. Are burned during heavy physical exercise. If you are engaged in fitness, light aerobic exercise or a budding athlete and a burden for you to small, this type is not suitable.

Cyclic is recommended to those who the process weight loss he rose. Regularly organize of carbohydrates download, this means eat slow carbohydrates, such as whole-grain cereals, restart your metabolism. Sweets and flour are prohibited. The body is experiencing a little stress and weight loss going again when you come back to the ketogenic diet. Agreed carbohydrates download weekly (5 days no carbs, 2 days of slow carbohydrates), or once a month. On a month meal plan, one day leave complex carbohydrates. Go back to the keto diet, at the latest within 24 hours. It is suitable for beginners, how to lose weight, which hard to long to keep free of carbohydrates.

Foods with high protein content. The ideal person with a very large body mass and who want to build muscle. The ratio of nutrients in the diet — 35% protein, 60% fat, 5% carbs. Gradually, from this mode passes to the classic keto diet.

The restrictive variant of the projected consumption of carbohydrates to not more than 12 grams a day. This type of nutrition is recommended to follow under the supervision of a physician. Before the start of the enclosing type hungry for three days. This species is commonly practiced in health care facilities for patients with cancer.

Recommended products

Products on the keto diet for the preparation of selected from the following list:

• no meat, in any form, including fried, with fat, and the fatter, the better;
• lard;
• all the internal organs (liver, kidney, heart);
• fish of all kinds, the bigger, the better;
• caviar fish;
• seafood;
• eggs all;
• any vegetable oil;
• butter;
• green vegetables (cucumbers, zucchini, any kind of cabbage, green asparagus, stalk of celery);
• other vegetables with low carbohydrate, non-starchy (tomatoes, eggplant, peppers);
• dairy products with high fat content (cottage cheese, cream, sour cream, cheese);
• mushrooms of all kinds;
• sausages without content in them carbohydrates and prohibited ingredients;
• good quality mayonnaise without the starch and sugar;
• gelatin;
• of fruit is possible only lemon and cranberries;
• green and leafy salads;
• carrots in limited quantities, after 50 g per day in cooking;
• milk with a high fat, just a little, no more than 60 ml per day.

Prohibited products

It is prohibited to eat everything, where's the sugar, starch, flour, foods with high carbohydrate content.

In the menu of the ketone diet is prohibited include the following:

• sweet soda;
• juice;
• fruit;
• pastries, bread, all flour;
• pie;
• chocolate, sweets
• honey;
• pasta;
• cereals (buckwheat, rice, barley, oatmeal);
• legumes;
• potatoes;
• red beets;
• berries;
• bran;
• fructose;
• dried milk.

Stages of adaptation of the organism

The body immediately goes into ketosis, needs some time to move.

Conversion to a new mechanism of alternative sources of energy takes place in several stages:

1. From a half day up to a day. They have exhausted all supplies of glucose, which circulates in the body.
2. The following day-two. Burn the remnants of glycogen.
3. On the third-the fourth day the body begins to look for alternative sources of energy, begins remodeling of the metabolism.
4. Over a week to trigger ketosis. Body fully rebuilt and gets its energy from ketones.

Menu for the week

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

Monday:

• breakfast: bacon, fried with eggs, tomatoes and green beans;
• lunch: a salad of chicken fillet with Adyghe cheese, olive oil, salad leaves, peppers;
• dinner: mackerel, baked with butter and lemon.

Tuesday:

• omelet with goat cheese, cherry tomatoes, basil;
• lunch: soup of balls, melted cheese, cream and broccoli;
• dinner: lamb stew with cabbage.

Environment:

• scrambled eggs with cream, cottage cheese and ham;
• lunch: salad of shrimp, avocado, olive oil, pepper of the same name, cucumber;
• dinner: pork chops, pork with grated hard cheese, steamed zucchini.

Thursday:

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

Friday:

• salad rolls from peking cabbage, cheese, sausages;
• cutlets from cabbage and pork, braised in cream, seasoned;
• dinner: zucchini, stuffed with meat minced meat, cheese and sour cream, baked in the oven.

Saturday:

• scrambled eggs with ham and vegetables;
• lunch: pork chop, baked in the oven under the cheese, sour cream with tomatoes;
• pink salmon under mayonnaise and cheese, cooked in the oven.

Sunday:

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

Recipes of meals for a keto diet

When cooking foods for the keto diet to choose products with a high fat content: cheese, bacon, lard, butter, fatty varieties of fish and meat. Vegetables can be both in the raw form, and fry, braise or bake. The Menu on the keto diet consists of the list of authorised products, the possibility of cooking master each (fry, stew). Cheese on keto diet included in almost all dishes that contain large amounts of fat and protein.

Baked broccoli with cheese

Gradual cooking:

1. 400 grams broccoli cook for 2 minutes in salted water.
2. Half of the onions, saute with one clove of garlic.
3. Fork on the pan to the onions, broccoli, basil, salt, pepper.
4. 8 eggs, whip with a separate bowl, and pour into the baking dish to the vegetables.
5. Simmer under the lid closed 7-9 minutes.
6. When serving, sprinkle with grated parmesan cheese.

Scrambled eggs with bacon and cheese

How to cook scrambled eggs for a keto diet:

1. Adyghe cheese cut into cubes.
2. Fry the bacon and cheese on a golden crust.
3. Whip eggs with cream.
4. Pour the egg mixture.
5. Cook under the lid closed for 5-7 minutes.

Baked mackerel

How to bake mackerel in several stages:

1. Fish, rinse and cut, cut your head off, split in half lengthwise.
2. Lay on baking oil skin down.
3. Add salt, pepper to taste, pour over the juice of a lemon.
4. Treat mayonnaise.
5. Bake at 200 degrees for 20 minutes.
6. 5 minutes before the end sprinkle with grated cheese.

Salad with nuts and cheese and spinach

Salad recipe:

1. 200 g spinach, rinsed and let dry.
2. Cook it with the sauce from the juice of the lemon, olive oil and balsamic vinegar.
3. 100 g of Parmesan cheese cut into thin slices.
4. Fork on a plate of spinach, cheese, a handful of pine nuts, pour over the sauce.

Cream-soup of cauliflower

How to prepare the cream soup:

1. The color of the cabbage, rinse and put the stew.
2. On request it is possible to add mushrooms, or meat broth cubes.
3. Over 8 minutes after cooking in a frying pan put a pack of processed cheese, tablespoon of butter and 100 ml heavy cream.
4. Cook until the dissolution of the cheese and softening of the cabbage.
5. Grind the soup to a creamy state immersion blender.

Lemon cupcake

How to cook low-carb cupcake:

1. Mix half a cup of almond flour a quarter cup of flax flour.
2. Add a teaspoon of baking powder, sweetener, 70 g of melted butter 100 ml heavy cream.
3. Mix to homogeneity.
4. Add 3 eggs, mix again.
5. Add to the dough the juice and zest of two lemons.
6. Knead the dough and pour on the forms.
7. Bake at 180 degrees for 20 minutes.

Damage and contraindications for keto diets

You cannot stick to this type of food in the following cases:

• with metabolic disorders;
• diseases of the liver and kidneys;
• progressive encephalopathy;
• cerebrovascular disorders;
• dysfunction of the pancreas;
• lipid disease.

Women in the period of bearing a child and breast-feeding this type of too not recommended, but the reviews of women who dared to talk about it, that such a diet was uneventful. During pregnancy, all actions should be coordinated with the doctor.

Side effects from the keto diet:

• constipation (to add to the diet more fluids and fiber);
• nausea (first week);
• odor from the mouth (of the decay products of fat, does not bear danger);
• vertigo (in the first week are held on their own).

If you're completely healthy, keto diet damage to the body does not produce. Side effects usually take place after the first week. Damage from the keto diet can be if there are serious chronic disease, which are contraindications.

The ketogenic diet helps to quickly get rid of the extra pounds, while maintaining health. Ketone diet for weight loss — is the most popular, satisfying and comfortable between the other power modes, being the most effective. To correctly calculate the balance of nutrients will help you quickly and easily lose those extra pounds. Out of keto food easily, without the side effects. The body quickly rebuilt on a new source of energy — carbohydrates. The main thing — not to go back on a diet with a large amount of sweets and starchy foods, which led to the excess weight.