Ketogenic KETO diet - weekly menu for women, complete list of products

Ketogenic The ketogenic diet is a low-carb diet that is high in fat and moderate in protein.Due to the low amount of carbohydrates in the daily menu, the body converts lipids into fatty acids and ketone bodies.

The latter enter the brain and serve as an energy source instead of glucose.This process is called ketosis, hence the name of the diet.Despite the fact that the main products of the keto diet are fish, red meat, poultry, cheeses and cottage cheese, the diet is moderately expensive.

The essence of the keto diet

The keto diet is the most effective way to burn fat for women.The diet does not stress the body because it tries to accumulate fat cells.The ketogenic diet simply rearranges the metabolic processes.

During this diet, carbohydrates are reduced as much as possible, so the body has to change its metabolism in order to extract the energy needed for life from fat cells.The latter produce ketone bodies (the process is ketosis), which become the main source of fuel for the nervous system and brain.

This was the basis for the second name of the diet - ketones.Such processes occur if less than 100 g of carbohydrates are consumed per day.

The diet requires compliance with the following rules:

1. Be prepared for the fact that at the beginning of the diet, the weight will drop quickly due to water, not fat.Splitting will take longer, so don't rush to give up halfway through;
2. The most important rule is to drink more water.Ignoring this point in your diet can lead to dehydration, which will have extremely negative consequences.Always have a small bottle with you when drying;
3. A positive aspect of the keto diet is that alcohol is allowed.In moderation, you can drink drinks with a minimum amount of sugar: brandy, whiskey, rum, etc.;
4. Fats cannot be ruled out.Since carbohydrate intake is limited, there must be an alternative source of energy.There are no restrictions on fats in the ketogenic diet, you can eat steaks, fried chicken or fish, but try to consume those found in oil, avocados, olives, seeds.

Types of Ketogenic Diets

There are several types of diets:

1. Standard- The most common version of the keto diet.The basic idea is to avoid carbohydrates almost entirely;
2. Purpose- consume a small amount of carbohydrates after training in order to replenish glycogen and increase the efficiency of the training process;
3. Cyclic- if necessary, add carbohydrates to the diet.This is usually done intuitively as the body wears itself out.A scheme based on the cyclical keto diet "5 days of eating according to the rules of the keto diet - 2 days of high-carbohydrate diet or carb loading".

Keto Diet Benefits

The ketogenic diet has many positive aspects:

1. Helps people with epilepsy.A keto diet causes ketosis, an increase in ketone bodies in the body, which reduces seizures in people with epilepsy;
2. Reduces the risk of cancer;
3. Helps get rid of acne.If the cause of the skin rashes is high blood sugar, the ketone diet will help clear the skin;
4. Protects the brain.Thanks to the study, scientists learned that the ketogenic diet reduces the risk of developing Alzheimer's, Parkinson's and other neurological and mental diseases;
5. You can eat your favorite food without counting calories and without limiting your time;

The keto diet is often referred to as the Meryl Streep diet.The reason is not that the famous actress became the founder of this weight loss method.She played one of the main roles in the movie "Do No Harm".

Differences from any other protein diet for weight loss

The principle of any protein diet is a low-carb "protein" diet.The principle of the keto diet is a high-fat diet.The idea of a protein diet is to force the body to get as many calories as possible from protein.The idea behind the keto diet is to make you do the same thing, only with fat.

"Kremlis", Dukan diet for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably cooked, steamed).Keto weight loss diet consists of high-fat dairy products, nuts, vegetable fats (avocados, nuts, fatty sauces from vegetable oils).

Choosing a diet menu is the next step after familiarization

• Breakfast can contain up to 15 g of carbohydrates.You can consume them from non-starchy foods such as cheeses or vegetables.Breakfast is scrambled eggs or an omelette of 3-4 eggs, perhaps with roasted tomatoes, a protein shake and toast and cheese.Such a breakfast will cost 550-600 Kcal;
• You should never choose cereal, sugar, starchy vegetables, milk, yogurt or fruit for lunch.Carbohydrates should be limited as much as possible, the permissible value is 15 g.Meat and salad are ideal for lunch;soup with meatballs is fine, but no potatoes or pasta.Lunch: brown rice with chicken breast and cheese.Lunch will take 350-400 Kcal;
• For dinner, you can choose a combination of meat and raw vegetables.The vegetable fat in this meal will be beneficial.They can be taken from nuts or vegetable oil for salad dressing.Dinner example: Baked salmon or trout in foil and salad.The calorie content of the meal is about 300;
• Do not forget about snacks in the form of an afternoon or second dinner.During them, you cannot exceed the limit of 5 g of carbohydrates.Types of snacks: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only one suitable for the ketogenic diet.But in his example you can see the ratio of proteins, carbohydrates and fats.Knowing the list of products, you can create a varied and healthy diet every day.

Do you need to count calories on a keto diet?

You need to count calories and also take into account the amount of nutrients (proteins, fats and carbohydrates) - BZHU.

For the first 7 days of the keto diet, it is important to consume 50/50 protein and fat, because your body has not yet switched to breaking down its own fat and will actively produce glucose from protein, that is, from muscle.In order to preserve muscle mass as much as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.

Watch the ratio of protein to fat in your diet.

From the second week of the diet, the amount of fat increases to 65-75%.Proteins make up 20-30%, about 5% are carbohydrates.By understanding these numbers, you can balance your nutrients by reducing your carbs to zero and increasing your fat percentage.

When following a keto diet, it is important to increase the amount of fat in the diet so that the body uses fat as its main source of energy.

Keto diet: duration, stages, adaptation

You may sometimes hear that the keto diet is a typical low-carb diet.In fact, this is not true at all.According to the principles of its effect on the body, this system is very similar to the popular Atkins diet.

In the first week, you should not expect a large loss of body fat, because at this time the body has not yet adapted to the new regime and continues to process the remaining reserves of carbohydrates.

The stages of body restructuring look like this:

1. First.Lasts 12 hours after the last carbohydrate meal.At this stage, the body will completely use up the available glucose reserves;
2. Second.Lasts 24-48 hours.At this time, the body uses up the glycogen reserves located in the liver and muscles;
3. Third.Beginning of restructuring of metabolism.The body looks for an alternative to carbohydrates in fatty acids and proteins, including those found in muscle mass;
4. Fourth.Starts on day 7.The body adapts to the lack of carbohydrates and goes into a ketogenic state, abandoning protein as an energy source.

In addition to the listed stages, there is another one - the right way out of the keto diet.You can't jump right into a nutritious, high-carb diet.The body has to adapt again, but this time it will have to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount to no more than 30 g per day.

Keto Diet Nutrition Plan

Although you already know that the keto diet is a low-carb diet plan, there is still a lot to learn about how to follow this diet plan and achieve results without fail.Regardless of which version of the keto diet a woman chooses, she should be able to create a menu herself.

First, you need to calculate your daily calorie intake.It depends on what exactly a woman's goal is to burn fat or gain muscle mass.For calculations, you can use the example given for a woman weighing 75 kg.His daily caloric intake is 2000 kcal.

She should get 2 grams of protein per day per kilogram of lean muscle mass.We calculate the amount of protein she will need per day: 75 * 2 = 150 g.

If a woman does not know how many kilocalories she needs per day, she can use the Mifflin-Geor formula:

• (10*weight (kg)) + (6.25*height (cm)) – (5*age (years)) – 161.
• (70+70)+(6.25*165)-(5*25)-161= 700+1031.250-125-16=1445 – daily calorie intake for a woman.

Rules for achieving ketosis

Follow these steps to enter ketosis:

1. Avoid snacks as they cause insulin spikes;
2. Add sports activities.You don't need to put a lot of stress on yourself;it is enough to dedicate 20-30 minutes a day to light physical activity.This will help you lose weight more effectively;
3. Stop worrying about eating fat as it is the main source of energy on the keto diet;
4. Reduce your protein intake to around 1.4-1.7g/kg.your weight;
5. Limit the consumption of carbohydrates - reduce the amount consumed to 35-50 g (about 20 g of net carbohydrates);
6. You can try fasting to increase your ketone levels.Make sure your body can handle it;
7. Drink a lot of water - the volume of liquid you drink can reach up to 3-4 liters per day.

Signs of ketosis:

• Decreased appetite;
• Energy increases, strength and vigor increase, mood improves;
• The smell of acetone from the body and urine, from the mouth is possible;
• The presence of ketones in the urine (checked with special test strips).

What to do on a keto diet:

• Drink plenty of pure still water 30 ml.for 1 kg.weight.If you don't know how to drink water (which is definitely a habit and an acquired skill), install an application on your phone that will definitely remind you about it;
• Eat green vegetables that are rich in fiber.

List of recommended foods

Nutritionists highlight a huge list of foods that you can create your own diet on a low-carb keto diet.You can print this list and pin it above the dining room table.

Allowed foods include:

• Fruits- allows the use of unsweetened apples, grapefruits, oranges;
• Nuts– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
• Eggs– a product rich in vitamins and minerals.Chicken and quail eggs are great for diet;
• Fish– another source of protein and polyunsaturated fatty acids.By eating red fish, cod, herring, flounder, flounder, halibut and tuna, you will balance your diet;
• Meat- the main source of proteins and vitamins.Preference is given to poultry, beef, rabbit and pork;
• Vegetables– a healthy and low-calorie product rich in fiber.However, their amount should be limited, as some vegetables contain too many carbohydrates.We prefer: green lettuce, spinach, radishes, cucumbers, zucchini and cabbage;
• Seafood– rich not only in protein, but also in nutrients.Mussels, squid, crabs, shrimps and oysters are well absorbed by the body;
• Low-fat fermented milk products- a lot of calcium, vitamins and minerals (cottage cheese, cheese, yogurt, skimmed milk and kefir).

The main advantage of the diet is the natural correction of the metabolism, which leads to the loss of extra kilograms, but in such a way that the body does not experience stress.

The keto diet is perfect for people who want to lose weight quickly, as well as those who have gained the necessary muscle mass and want to lose weight.

what can you drink

Ideal drinks for the keto diet include:

• Coffee without sugar;
• Green or black tea;
• Clean water.

Keto drinks include unsweetened lattes, wine, and coconut water.

Prohibited food products

List of strictly prohibited foods during the keto diet:

• Sugar;
• Bread products (bread, loaf);
• Carbonated beverages;
• Sweet fruits (bananas, grapes, mangoes, persimmons);
• Vegetables high in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
• Grains (rice, buckwheat, oatmeal, millet, pearl barley);
• Confectionery (cakes, chocolate, marshmallows, waffles).

The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of liquid per day.Approximate ratio of protein, fat and carbohydrates: 20% - 75% - 5%.

The main components of the keto diet are fish, meat, dairy products and seafood.

Sweeteners for the Ketogenic Diet

Direct sugar substitutes do not affect blood sugar levels, but can negatively affect weight and increase cravings for sweet foods.

Some of the most harmful sweeteners include:

• Maple syrup;
• Honey;
• Concentrated fruit juices;
• fructose;
• Agave syrup.

They are high in calories and identical to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effects on the liver and kidneys).

Rules for following the keto diet

The ketogenic diet doesn't have too many strict rules;it can hardly be classified as rigid methods.And yet, in order to achieve maximum results without harming health, you need to listen to the recommendations of specialists:

1. Have dinner no later than 4 hours before bedtime;
2. Don't get discouraged no matter how you like the results.The recommended duration is one week.Only the most desperate can make a decision for a month, who need to thoroughly fix their figure and get rid of an impressive amount of kilograms;
3. Drink at least one and a half to two liters of water per day;
4. To do sports.This will speed up the weight loss process;
5. It is allowed to add 30-50 g of carbohydrates to the diet every day;
6. It can be boiled, stewed, grilled, baked and steamed.Baking is prohibited;
7. Fight hunger wisely.Subdue it with nuts or fruit;
8. The women's menu will have a lower amount of daily calories and a lot of berries, nuts, fruits and vegetables.A man's diet should be more caloric, and instead of plant food, they should eat fish and meat;
9. Follow a divided diet, 5-6 times a day, in small portions.The keto diet helps you lose weight comfortably and maintain results afterwards;
10. Keep track of the calories in your food.You have to spend much more than you consume.

The keto diet (also called ketogenic) is a nutritional system originally designed for children with epilepsy.In 1921, endocrinologist R. Woodite first discovered that the liver produces ketone bodies when following a low-carbohydrate, high-fat diet.

In the same year, the therapist R. Wilder called this diet the keto diet and began using it to treat epilepsy in cases where the use of drugs did not give any results.

Precautions and contraindications

A keto diet can cause a dangerous consequence for the body - keto acidosis.This is poisoning of the body with ketones and their breakdown products, which can lead to a coma.Keto acidosis is accompanied by the appearance of the smell of acetone from the slimming body, its urine and sweat.In this case, you should drink a lot of clean water to remove fat breakdown products from the body.

It is forbidden to observe it:

• Patients with diabetes;
• Patients with diseases of the digestive, cardiovascular and urinary systems;
• Children under 18 years;
• Breastfeeding women;
• pregnant

Dieting for men is difficult, although it allows you to emphasize all the muscle definition.Physical work is based on the consumption of glucose in the muscles, which is eliminated by the keto diet.A man may feel strong weakness.

Due to the negative symptoms, the diet is unacceptable for people doing mental work.It will be difficult for them to concentrate even on normal activities.

This is caused by a sudden drop in blood sugar, while insulin levels remain unchanged.The need to replenish glucose reserves is not satisfied, the body is forced to use glycogen reserves.At the same time, the brain and muscles feel a clear lack of the main source of energy.The lethargy and lethargy will go away as you adjust to the increased ketones and decreased glucose.

Keto Diet Recipes

There are tons of meals you can come up with that will be delicious and help you stay in ketosis.We will present some interesting recipes.

Fried chicken with feta cheese and olives in pesto sauce

Your taste buds will thank you.

For 4 servings you will need:

• Chicken fillet - 680 g;
• Olive oil (for cooking) - 60 g;
• Pesto sauce - 85 g;
• Cream - 1.5 glasses;
• Marinated olives - 8 tablespoons.l.;
• Feta cheese - 230 g;
• Garlic - 1 clove;
• pepper - to taste;
• Salt - to taste.

For serving:

• Greens - 480 g;
• Olive oil - 4 tablespoons.l.;
• Ground black pepper - to taste;
• Sea salt - to taste.

Preparation:

1. Heat the oven to 200 degrees;
2. Cut the fillet into pieces.Add salt and pepper to taste, cook until golden brown;
3. Mix pesto and cream in a bowl;
4. Place the cooked chicken pieces in a baking dish along with the olives, feta cheese and garlic.Add cream sauce from bowl;
5. Bake for 20-30 minutes until the edges of the dish are light brown.Good appetite!

A simple garnish of herbs and olive oil will help bring out the flavor of the dish;you can add asparagus or beans.

Creamy soup with cauliflower

• Butter - 20 g;
• Chicken broth - 150 ml;
• Onions - 1 pc.;
• Hard cheese - 30 g;
• Cauliflower - 200 g;
• Cream - 30 ml;
• Salt - to taste.

Cooking method:

1. Cut the onion into small cubes and fry in butter until golden.At the same time, cook the cabbage;
2. Heat the broth, add fried onion and cream.Pour the cabbage through a blender and add to the total mass;
3. Add grated cheese.After boiling, cook the soup on low heat for another 10 minutes.Add spices.The keto diet can be life-changing for many people.However, it can turn out to be unpleasant and not at all productive if you do not follow the rules of this system.Good appetite!

Ginger Beef Steak

Ingredients for 2 servings:

• Boneless steak - 2 pcs.;
• Olive oil - 2 tablespoons.l.;
• Onions - 1 pc.;
• Garlic - 1 clove;
• Tomatoes - 2 pcs.;
• ground ginger - 1 teaspoon;
• Apple cider vinegar - 4 tablespoons.l.;
• Pepper - a pinch;
• Salt - to taste.

Cooking method:

1. Pour oil into the pan and fry the steaks on medium heat;
2. When both sides are well cooked, add the onion, garlic and tomatoes;
3. Mix ginger, salt, pepper and vinegar in a cup, pour into the meat while stirring;
4. Cover with a lid, reduce the heat and cook until the liquid evaporates;
5. Serve sprinkled with herbs.Good appetite!

Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.

4 egg omelette

• dried pork mushrooms - 30 g;
• Egg - 4 pcs.;
• Vegetable oil - 20 g;
• Smoked pork - 120 g;
• hard cheese - 60 g;
• Salt - to taste.

Cooking method:

1. Soak the dried mushrooms in hot water;when they become soft, cut into strips;
2. Beat the eggs thoroughly;
3. Heat vegetable oil in a pan over medium heat;
4. Slowly pour the beaten eggs into the oil so as not to splatter, then add the chopped mushrooms to the mixture.Good appetite!

Broccoli and cheese casserole

• Egg - 2 pcs.;
• Broccoli - 200 g;
• Onions - 1 pc.;
• Hard cheese - 40 g;
• Cream - 50 ml;
• Butter - 20 g;
• Salt - to taste.

Cooking method:

1. Cut broccoli into florets and boil in salted water.After a quarter of an hour, drain in a colander;
2. Cut the onion into thin rings.Fry in butter in a hot pan;
3. Add the onion to the broccoli.Continue to cook for a few more minutes.Pour in the beaten eggs;
4. Mix the grated cheese with the cream.Pour this sauce into the pan.Simmer covered over low heat for about 10 minutes.Good appetite!

Spinach salad with cheese and nuts

• Spinach - 160 g;
• Hard cheese - 60 g;
• Nuts (optional) - 40 g;
• Olive oil - 20 ml;
• Bacon - 50 g.
• Salt - to taste.

Cooking method:

1. Finely chop the bacon and fry until golden.Finely chop the spinach and grate the cheese;
2. Mix all ingredients, add ground nuts, pour oil.Sprinkle some spices to taste.Good appetite!

Asparagus broccoli

• Onions - 100 g;
• Cabbage florets - 400 g;
• heavy cream - 100 ml;
• Egg - 4 pcs.;
• Butter - 40 g;
• Salt - to taste.

Cooking method:

1. Boil the cabbage florets in salted water for 15 minutes, strain;
2. Fry the onion, cut into rings, in butter until golden brown;
3. Add the cooked broccoli florets to the onion and fry for 5 minutes;
4. Then add the eggs and mix.Good appetite!

Omelet with cheese and bacon

• Hard cheese - 40 g;
• Dried mushrooms - 15 g;
• Bacon - 70 g;
• Egg - 2 pcs.;
• Olive oil - 15 ml;
• Salt - to taste.

Cooking method:

1. Send mushrooms 50 ml.hot water.After cooking, cut them into thin strips.Meanwhile, heat oil in a pan;
2. Add eggs and fry.Then add mushrooms and finely chopped bacon.Sprinkle the food with cheese;
3. Simmer the dish over low heat under the lid for about 10 minutes.You can add a little salt if you want.Good appetite!

Mackerel in the oven

• Tomatoes - 1 pc.;
• Onions - 1 pc.;
• Herbes de Provence - a whisper;
• Turmeric - a pinch;
• Lemon - half;
• Mackerel - 300 g;
• A pinch of ground ginger;
• Salt - to taste.

Cooking method:

1. Cut the fish and rub with spices.Finely chop the vegetables and add to the mackerel as a filling;
2. Wrap the fish in foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Good appetite!

Conclusion

1. In addition to weight loss by burning body fat, the keto diet helps to improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
2. Keto diet is a real gift from God for men who cannot do without a good piece of meat and at the same time want to maintain order in their body;
3. Ketone bodies are produced by the liver from fat and are intended to provide fuel for the human internal organs;
4. There are three types of diets - classic, targeted and cyclical;
5. To replace energy production from fat deposits, you must consume no more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, cramps, and fast heart rate may occur.Very rare: hair loss, dyspepsia, lactation disorders;
7. The keto diet is based on ketosis, which occurs after reducing the amount of carbohydrates and proteins consumed.