Keto diet for losing weight at home for women

One of the diet most likely to have a nutritious and effectively — Keto (keto). With this diet, the body Stress from Mangold learns of Hunger. This diet is ideal for people who eat rich food tightly, fat and calories.

What is Keto diet

Original such a diet used for the treatment of diseases, then took advantage of the athletes. Later, this diet has gained huge popularity also among the ordinary people, to lose the weight.

Name diet comes from the word ketosis. In the time of the Power mode, this process starts exactly in the body, the extra pounds go. Ketosis is not a special Startup-Mechanisms of alternative energy, if the body is more carbohydrates (primary source of energy). In the time of the carbohydrate-fasting, the body begins to break down fat cells with the formation of ketone bodies. one of Such Mechanisms is evolutionarily useful, in order for man to survive in the absence of carbohydrates with food rich in proteins and fats. Ketones occur not only as energy, but they are food for the brain cells.

Keto diet means that the nutrients come primarily from protein and fat. Count your diet from the following relationship: carbohydrates up to 5-10%, fat up to 70-75%, protein 20-25%.

The essence of nutrition

In the Keto diet nutrition plan, not necessarily the quantity of the eaten carbohydrates control. You should not grams of more than 60. Better, their number was about 20 grams. The amount of protein selected individually for each. This amount should cover the needs of the body depending on the gender, age, and physical activity. Calorie balance is by fat. By such proportions of the process of ketosis begins.

Use Keto Diet

Ketogenic diet not only helps quickly a few pounds drop rapidly, but also reduces the risk of many diseases, and the effectiveness of the diet is not worse than on low-discharge days away. This mode is very rich, well-balanced, the diet exceeds with a low content of fat in the food that harm the body. Low blood sugar during the diet plays an important role for the health. In the case of a low level of sugar, the pancreas produces less Insulin. Independent studies have proved that people that adhere to the Keto diet falls more than two times more weight compared to other diets. In this case, the level of bad cholesterol in the blood is reduced. Due to the large amounts of iron in meat, fat, diet homeopathic a positive effect on female health.

Useful properties of the diet:

• reduced insulin sensitivity to 75%, patients with Diabetes may also take medication to;
• Improvement of the indicators of the Lipid profile that reduces the risk of cardiovascular diseases;
• the body with the right fatty acids;
• increases the level of High Density Lipoprotein (good cholesterol);
• Ketone body help diseases people with severe neurological, to reduce their symptoms and relapses (Alzheimer's, Parkinson's, epilepsy);
• increases the efficiency of Anti-cancer therapy, with a chard of sugar the cancer cells to die;
• the skin, improves acne, inflammation is reduced;
• improves the effectiveness of the treatment of polycystic ovaries, the disease is in direct connection with the Insulin.

Varieties of ketogenic diet

In the case of ketogenic type of power supply there are 5 variations:

• classic;
• Target;
• cyclic;
• high-protein;
• on the restriction.

The classical variant of the power supply includes the following ratio of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbs. Excluded are fast and slow carbs, only low-calorie Can.

The better Bodybuilder is suitable. Athletes with high intensity training, study with large weights, the muscles of the back, the hands, the feet allowed to eat before the workout carbohydrates. You burn jobs during the severe physical. If you do Fitness, aerobic exercises or aspiring athletes, and the load they are small, this type is not suitable.

Cyclic, we recommend that those who up the process of losing weight. At regular intervals, carbohydrate Download host, that is, eat slow carbs, for example cereal, to start the metabolism new. Sweets and flour is forbidden. The body learns to lose a little Stress, and resumed when you return to the ketogenic diet. Carbohydrate classified download a week (5 days no carbs, 2 days of slow carbohydrates), or once in a month. For the month you are planning your diet, allow yourself a day of complex carbohydrates. Back to the Keto diet at least 24 hours. Ideal for beginners to lose weight to keep where it is difficult to long without carbs.

Diet with lots of protein. Ideal for people with very large body mass and build muscle want. The ratio of nutrients in the diet — 35% protein, 60% fat, 5% carbs. Gradually, with the transition to this mode is the classic Keto diet.

To limit a type of carbohydrate does not imply-containing more than 12 grams per day. This type of diet, it is recommended, under the supervision of doctors. Prior to the start of the surrounding type, fast for three days. This kind of rule, practice in medical institutions for cancer patients.

Recommended Products

Products on a Keto diet for the preparation, you can choose from the following list:

• any meat in any Form, including fried, with any fat content, and the oilier, the better;
• Fat;
• all the internal organs (liver, kidney, heart);
• Fish, all varieties, per greasy, the better;
• Caviar Fish;
• Seafood;
• Eggs all;
• any vegetable oil;
• Butter;
• green Can cucumbers (and zucchini, all the cabbage, green asparagus, celery);
• with Low-Carb, non-starchy (tomatoes, eggplant, peppers);
• Dairy products with high fat content (cheese, cream, sour cream, cheese);
• Mushrooms of all varieties;
• Sausage products without a content of carbohydrates and forbidden components;
• high-quality Mayonnaise without starch and sugar;
• Gelatin;
• Fruit can only a lemon and cranberries;
• Herbs and leafy vegetables, salads;
• Carrots in limited quantities, to 50 grams per day cooking;
• Milk with a high fat content, little, not more than 60 millilitres per day.

Prohibited Products

Forbidden to eat anything where sugar, starch, flour, foods high in carbohydrates.

In the menu on the ketone diet, the following areas:

• sweet sodas;
• Juices;
• Fruit;
• Bakery, bread, all flour;
• Cake;
• Chocolate, Candy
• Honey;
• Macaroni;
• Cereals (Buckwheat, Rice, Barley, Oatmeal);
• Legumes;
• Potatoes;
• Beet;
• Berries;
• Bran;
• Fructose;
• Milk powder.

Stages of adaptation of the organism

The body immediately goes into ketosis, it takes a while to be rebuilt.

The restructuring to a new Mechanisms of alternative sources of energy takes place in several steps:

1. Half of the days up to the day. Spent all the reserves of glucose circulates in the body.
2. The following two days. Burn the remnants of glycogen.
3. On the third or fourth day, the body begins to alternative sources of energy, begins the transformation of the metabolism.
4. In a week ketosis starts. The body changed completely and you get energy from ketones.

Menu for the week

Exemplary Keto diet menu for a week for women and men:

Monday:

• Breakfast: fat, fried with eggs, tomatoes and beans;
• Lunch: salad of chicken with Adyghe cheese, contained olive oil, lettuce, peppers;
• Dinner: mackerel, baked with Butter and lemon.

Tuesday:

• Omelette with goat cheese, tomato, Basil;
• Lunch: supperior reliability of meatballs, Treccani cheese, cream and broccoli;
• Dinner: lamb meat, stewed with cabbage.

Wednesday:

• Scrambled eggs with cream, fresh cheese with ham;
• Lunch: salad of prawns, Avocado, contained olive oil, tomatoes, cucumbers;
• Dinner: pork chops with grated Apache cheese, sautéed zucchini.

Thursday:

• Eggs, sautéed with onions, bacon and tomatoes;
• Lunch: meatballs made of pork, stewed in cream with cauliflower;
• Dinner: chicken fillet filled with cheese, eggplant, baked in cream.

Friday:

• Salad of ham sausage rolls from the Beijing cabbage, cheese,;
• Meatballs made from cabbage and pork, stewed in cream;
• Dinner: zucchini stuffed with minced meat, cheese, and sour cream, baked in the oven.

Saturday:

• Omelet with ham and Can;
• Lunch: pork chop, baked in the oven under the cheese, sour cream, tomatoes;
• Salmon Mayonnaise and cheese, cooked in the oven.

Sunday:

• Breakfast: scrambled eggs with ham, mushrooms and cheese;
• Lunch: chicken fillet filled with tomato, cheese curd, bacon wrapped and baked in the oven;
• Dinner: salmon under cream sauce with broccoli.

Recipes for the Keto diet

In the case of the preparation of food for the Keto diet, choose food that are high in fat: cheese, bacon, lard, Butter, fatty fish and meat. The Can can deep-fried in both raw as well as cooked, or baked. The menu on the Keto diet in the list of allowed products, the Option for any culinary processing (roasting, braising). Cheese on Keto diet included almost all of the dishes, they contain large amounts of fat and proteins.

Casserole broccoli with cheese

The step-wise preparation:

1. 400 grams of broccoli, cook 2 minutes in salted water.
2. Half of the onions and sauté with a clove of garlic.
3. Place in the frying pan to the onions, Broccoli, Basil, salt and pepper.
4. 8, beat the eggs with a separate bowl and pour in the pan to the Can.
5. Simmer for 7-9 minutes under closed lid.
6. When serving, sprinkle with grated Parmesan cheese.

Omelet with bacon and cheese

How to make an omelet for Keto diet:

1. Adyghe cheese cut into cubes.
2. Fry the bacon and cheese until they are Golden brown.
3. The eggs with cream.
4. Pour the egg mixture.
5. Cook with the lid closed for 5-7 minutes.

Baked Mackerel

How to bake mackerel in stages:

1. Wash the fish and gutting, cutting off the head, dividing it in half lengthwise.
2. Place on a baking sheet, oiled skin down.
3. Season with salt and pepper to taste, pour the lemon juice.
4. Grease with Mayonnaise.
5. Bake at 200 degrees for 20 minutes.
6. 5 minutes before the end sprinkle with grated cheese.

Salad with nuts, cheese and spinach

Salad Recipe:

1. 200 grams of spinach, wash and leave to dry.
2. Prepare the Sauce of lemon juice, contained in olive oil and balsamic vinegar.
3. 100 grams of Parmesan cheese in thin slices.
4. On a plate of spinach, cheese, a handful of pine nuts, pour over the Sauce.

The cream-supperior reliability of cauliflower

How to cream supperior reliability:

1. The cauliflower, wash, and implement them in the stew.
2. On request, you can use mushroom-or meat-stock cube.
3. After 8 minutes after the boil in a pan, the packaging molten cheese, a tablespoon of Butter, and 100 milliliters of fresh cream.
4. Cook until the dissolution of the cheese and softening of the cabbage.
5. Grind to cream supperior reliability state of a blender.

Lemon Cupcake

How to low carb Cupcake:

1. You mix half a Cup of almond flour with a quarter Cup of flour of flax.
2. Add a teaspoon of baking powder, sweetener, 70 G of melted Butter, 100 milliliters of cream.
3. Stir until homogeneity.
4. Add 3 eggs, stir again.
5. Add in the dough the juice and grated rind of two lemons.
6. Knead the dough and pour into molds.
7. Bake at 180 degrees for 20 minutes.

Harm and contraindications for Keto diet

You may not be in this kind of food in the following cases:

• in the case of metabolic disorders;
• Diseases of the liver and of the kidneys;
• Progressive Encephalopathy;
• cerebrovascular diseases;
• Malfunction of the pancreas;
• Lipid Disorders.

Women in the period vynashivanija the child and the breast-feeding of this type also do not recommend, but the reviews of the women that dared say that such a diet without any complications. During pregnancy, all actions must be coordinated with the doctor.

Side effects of Keto diet:

• Constipation (add in the diet of more liquid and fiber);
• nausea (first week);
• Mouth odor (due to breakdown products of fat, no danger);
• Dizziness (first week alone).

If you are completely healthy, Keto diet does not bring harm to the body. The side effects usually disappear after the first week. Damage to the Keto diet can are if severe chronic diseases contraindications.

Ketogenic diet helps to quickly get rid of extra pounds, and health. Ketone diet for weight loss the most popular, satisfying, and pleasant, among other things, electricity is the most effective. Properly calculated Balance of nutrients helps to easily and quickly lose the extra pounds. Leave Keto food is easy, without side effects. The body quickly converted to the new source of energy — carbohydrates. The main thing — do not go back to a diet with lots of sweets and starchy foods, to obesity.