Every girl dreams of throwing off extra pounds and getting an attractive figure today.Excellent results can be achieved using a diet.The female body differs from the male, so there are some nuances that are important to consider, deciding to lose weight in this way.
Briefly about the basics of Keto diet
In the body of a woman, subcutaneous fat is formed due to a large presence of glucose and sugar.The female menu, compiled according to the principle of a diet, triggers natural mechanisms in the body, which actively break down subcutaneous fat.Ketogenic diet is ideal for women who want to have attractive forms.
Keto diet is a high -fat low -carb, moderately protein diet.
Such a power scheme changes the usual functioning of the body and helps to burn fat.And more precisely, the burning of ketones.
Ketons are energy water -soluble molecules that are used as fuel as an alternative to glucose.The formation of ketones occurs in the liver from food or fat accumulated in the body.
Since ketones are water -soluble, they do not need protein to promote blood flow.The presence of ketones suggests that for energy you burn fats, not sugar.Therefore, carbohydrate consumption is strictly limited.
This article will talk about food ketosis - not to be confused with diabetic ketoacidosis (as an effect at the same time high level of ketones, glucose and dehydration, which cannot occur with food ketosis).
Preparation for Keto Diet
- Check your level of iron (screening test on ferritin- The most accurate iron reversal indicator)- a high level of iron can harm mitochondria.
- Take the analysis for vitamin D - its low concentration, like a high level of iron, may interfere with a diet.
Important: before starting a diet, return the level of iron and vitamin D.
- Buy a glucometer-cetometer and two types of strips-for glucose and for ketons.By measuring the level of ketones, you can be sure that the body was rebuilt to fat burning and in time to adjust the diet in low indicators.If the glucose level is increased with normal ketones, you can not worry.If ketones suffer from this, then it is necessary to reduce the consumption of carbohydrates or protein.To obtain a drop of blood, you will also need lancelet and holder.
The level of ketones should be from 0.5 to 3.0 mmol/l.If you entered the state of ketosis, you will see the number of 5.0 mmol/l (and above).
- Buy high -precision digital scales for weighing portions of food.
- Fill the refrigerator and cabinets only suitable for diet food.
- Turn the support of a doctor or personal nutritionist, as well as your loved ones.
How to calculate your daily volume of macronutrients
For each person, the indicators of BJU during the diet vary.They need to be calculated by themselves before the start of the diet.
Protein
The general formula is this: for each kilogram of muscle weight - 1 gram of protein.All the protein must be distributed between meals.
To determine the muscle mass, you need:
- Determine your percentage of body fat;
- Multiply your weight in kilograms by a percentage of bodily fat - you will receive the weight of fat in kilograms;
- The resulting number, deduct from the total mass of the whole body - this is the muscle mass.
To clarify the percentage of body fat, you can use:
- scales with bioimedance analysis;
- compare your photo in linen with photos of other people with different percentage of bodily fat on special sites on the Internet;
- Kaliper - a device that measures the thickness of the skin folds;
- electromimedan myography (Sculpt Skanner);
- Bod POD - Platymography of air displacement;
- Two -energy x -ray absorphytrhyumetry.
For a successful passage of a diet, it is important to perform measurements as accurately as possible.You can not make an approximate estimate by eye - this will prevent the body from rebuilding fat burning.
Carbohydrates
We clarify that we will talk about pure carbohydrates, those who will be completely learned.To calculate them, subtract the weight of the dietary fiber in grams of the total number of all carbohydrates.
The total daily consumption of assimilated carbohydrates should be brought up to 50 (and less) grams per day.This is approximately 10 % of the daily calorie content of the diet.But the exact number can be much less for your body, up to 10 - 15 grams per day.It all depends on the individual characteristics of the body and related diseases.
Usually, when entering a ketosis state, it is necessary to greatly reduce carbohydrate intake (focus on 20 grams), and then you can experiment and increase this indicator (up to 40, or even 80 grams, if you have high loads).
Important!If you overdo it with carbohydrates, then do not "fly out" from food ketosis for long.
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 the diet, their daily consumption should be 70 - 85%.
With problems with the absorption of fats, begin to take digestive enzymes with lipase.
Varieties of Keto diet
Keto diet is the most effective method, burning fat in women.The power scheme does not expose the body to stress, trying to stock up on fat cells.Ketogenic diet simply rebuilds the work of metabolic processes.There are three types of such a diet, they are all effective, but slightly different.Thanks to diversity, every woman will be able to choose the right option for herself.
- Standard keto diet- This is the most affordable and effective option.Throughout the food period, it is necessary to minimize carbohydrates.Such a diet is ideal for women involved in the hall.
- Target keto diet- This is a power supply that always needs to increase carbohydrates, after the gym.The purpose of increasing the norm of carbohydrates is to make up for the body spent on glucose, for the greater efficiency of training.
- Cyclic keto diet.Its essence is to replenish the body with carbohydrates when it is most exhausted.When to introduce carbohydrate products, each woman decides separately, since everyone has a different body.
Women who just want to lose weight should start their way with a standard keto of a diet.In a week, you can evaluate the general condition and efficiency of training.If well -being has worsened, and there is simply no strength for training, then the body needs carbohydrates.In this case, it is important to adjust the diet.
Menu compiled by Keto Diet
A healthy woman should eat about 2200 kilocalories per day.Of these, fats, proteins and very few carbohydrates occupy most of them.Below is the menu of a classic diet, as a guideline for compiling an individual power circuit.
Such a plan is suitable for those who are immediately ready to plunge into a diet without a long “swing”.
In Keto Diet, it is important to consider calories.We advise you to download a special application that automates all calculations and will make them as accurate as possible.
Breakfast:
Drink breakfast until that time, until you feel a tangible hunger.Gradually increase the gap between dinner and breakfast (can reach 18 hours).
- coffee with a tablespoon of butter, coconut oil;
- Boiled or fried (on a tablespoon of coconut oil) eggs 3 pieces, you can add tsukini or spinach.
Dinner:
A couple of hours after breakfast.
- Half of the avocado, a lot of green leaves - sprinkle with two tablespoons of grated hard cheese;
- chicken, fish or lamb - individually select the size of the portion along the protein;
- Two tablespoons of olive oil.
Snack:
It can be between the main meals.
- Fat bombs;
- celery, avocados;
- Nuts.
Dinner:
At least three hours before bedtime.
- salmon, beef or chicken prepared with a large share of fat, fat, or ghee;
- low -carb vegetables seasoned with olive, butter or coconut oil.
Keto diet, a list of permitted products
With a keto diet, it is important to consider not only the amount of food eaten, but what is more important of their composition.For the correct power circuit, it is necessary to reduce the use of carbohydrate food.This amount will be enough for the normal functioning of the brain and the development of muscles.
The menu of the classic diet can and should be adjusted, for individual characteristics.
- Fat and oils: coconut milk and butter, chicken and duck fat, fat and lard of herbal fattening cows, organic ghee, dact oil, avocados oil, Extra Virgin olive oil.
- The fish, in addition to artificially grown or having a certificate of marine trusteeship.The safest species: salmon, failure, anchovies, herring, sardines.Avoid fish in olive oil (fish packaging oil is not suitable for eating).
- Meat: lamb, pork, poultry meat (free walking chickens), game, meat offal, beef (herbal fattening cows).Moderate consumption of bacon and sausages is also allowed.
- Nuts, seeds: black sesame seeds, black caraway seeds, Brazilian walnut, raw cocoa - powder, beans and oil, chia seeds, flax, nuts macadamia, walnuts - bakery, psillium, pumpkin seeds, seeds of sunflower, pounds, linseed seed, coconut.
- Vegetables: asparagus, avocado, broccoli, Brussels cabbage, white cabbage, color cabbage, celery, cucumbers, kale cabbage, mushrooms, green salad, greens, spinach, tsukini.
After your body is rebuilt to burn fat, you can return to the diet a limited number of vegetables such as: eggplant, garlic, onions, parsnip, pepper, trough, tomatoes, pumpkin (a little).
- Fruits and berries: berries (any) - a small handful and instead of vegetables, grapefruit - several slices, instead of vegetables.
Based on the proposed products, a person can draw up an individual food scheme.At the same time, it is important to consider calories and not exceed the permissible norm.Compliance with simple rules will give a wonderful figure and excellent health.
If you don't get carried away, then you can:
- Dairy products rich in fat and almost devoid of protein: butter, ghee, whipped cream, sour cream, butter, solid cheeses of the Parmesan and Chedder type, soft high -fat cheeses (for example, “Bree”).
- Eggs from herbal fattening chickens (7 gr. Squirrel).
- Almonds (limited amount, since there is a lot of protein)
- Sugar substitutes (preferably only at the initial stage): stevia, archate, sugar alcohols (eryrititis, xylit, sorbitol, mallite, mannit, glycerin).
The role of fibers in Keto Diet
There are:
- Soluble - contained in berries, cucumbers, beans and nuts.Once in the intestines, they form a gel -like mass and thereby slow down the digestive process, which allows you to feel satiety for a longer period.
- Insoluble - contained in celery, green beans and vegetables with dark leaves.Binding to the toxins, they remove those from the body.Stabilize the level of pH of the intestine, blocking the propagation of dangerous microbes.
What are the fibers for a diet?
- The fibers are food for "good" intestinal bacteria that strengthen the body.
- The fibers prevent the absorption of carbohydrates and thereby reduce the jumps in sugar and insulin levels.
- Soluble and insoluble fibers together form a kind of barrier in the intestines that protects the liver.
- Soluble fibers are converted into short -chapel fatty acids that feed beneficial intestinal bacteria and serve as fuel for cells as well as biological signal molecules.
The recommended amount of consumption per day is 35 grams of fibers in the form of food additives and 50 (or more) grams - from whole products.
Unacceptable products for Keto diet
There are a number of products that reduce the power circuit for Keto diet to a minimum, they must be avoided.
The following products are in the black list:
- Fat processed by industrial - vegetable oils (sunflower, rapeseed, peanut, cotton, corn, cotton, soybean);
- transfiners - salad dressing, mayonnaise, peanut oil and so on, where there are hydrogenated fats in the composition;
- milk and cottage cheese, kefir, yogurt, ricotta (rich in proteins);
- sugar;
- ketchup, salsa, barbecue sauce, soy and tomato sauces;
- juices, shopping smoothies;
- Sweet white and sparkling wine;
- all types of cereals;
- bananas, apples and other, not permitted fruits;
- grape;
- bread;
- cakes, cakes;
- potato;
- Asso baking.
All those products that are rich in carbohydrates.Penetrating into the body, they provoke the liver to the production of glycogen, which is unacceptable for ketone bodies.Even a slight excess of the established norm of carbohydrates can minimize all efforts, as well as fill the body with additional fat cells.It is important to carefully read the composition of all purchased products, even unwanted starch or sugar may include ordinary seasonings.
The beneficial effect of a diet on the body
Definitely the largest advantages of Keto's diet include rapid burning of subcutaneous fat.In a short time, the female body relieves extra pounds well.In most cases, in 1-2 weeks, a rebuild for a “new mode” takes place.
An additional advantage of this power circuit is that during food a person does not overeat and throughout the day he is not tormented by a strong feeling of hunger.This is due to the fact that the diet does not allow the level of insulin to rise a lot.As you know, it is insulin who is responsible for the feeling of hunger.Keto diet allows you to lose weight quickly, and at the same time not to feel a brutal desire to eat.
Interesting!Insulin is responsible for storing nutrients.He turns excess carbohydrates into fat!
Keto diet is unique in that after the cancellation of the power circuit, extra pounds are not returned.This is due to the fact that a person does not starve throughout the diet, and the body simply gets used to such a norm of food consumed.
And, perhaps, the main thing for what is worth trying a keto a diet - this is her ability to completely put in order the metabolism and improve her health.Diabetes of the second type, acne, migraine and even cancer are those diseases that can retreat before such a strong enemy.
Like any diet, the power circuit according to the Keto menu makes changes to the body.Each person is individual, therefore it reacts to a new nutrition in his own way.