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

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

The latter enter the brain and serve as a source of energy instead of glucose.This process is called ketosis, hence the name 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 method for burning fat in women.The diet does not burden the body by trying to stock up on fat cells.A ketogenic diet simply restructures how metabolic processes work.

During this diet, carbohydrates are maximally reduced, so the body has to change its metabolism in order to extract the energy necessary 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 served as the basis for the second name of the diet - ketone.Such processes occur if the daily intake of carbohydrates is less than 100 g.

Dietary diet requires compliance with the following rules:

1. Be prepared for the fact that in the beginning the child will lose weight quickly due to water, not fat.It will take more time to split, so don't rush to give up halfway through;
2. The most important rule is to drink more water.Neglecting this point in your diet can lead to dehydration, which will have extremely negative consequences.Always carry a small bottle while drying;
3. A positive aspect of the keto diet is that alcohol is allowed.In moderate quantities, you can drink drinks with minimal sugar content: brandy, whiskey, rum and so on;
4. Fats cannot be excluded.Since carbohydrate intake is limited, there must be an alternative source of energy.There are no fat restrictions in the ketogenic diet, you can eat steaks, fried chicken or fish, but try to consume those found in oil, avocado, olives, seeds.

Types of ketogenic diets

There are several types of diets:

1. Standard- The most common version of the keto diet.The main idea is to avoid carbohydrates almost completely;
2. Target- consuming a small amount of carbohydrates after training in order to replenish glycogen and increase the efficiency of the training process;
3. Cyclic- the introduction of carbohydrates into the diet as needed.As a rule, this is done intuitively as the body becomes exhausted.The cyclical keto diet is based on the scheme "5 days of eating according to the rules of the keto diet - 2 days of eating with a high carbohydrate content, i.e. carbohydrate load".

Benefits of the keto diet

The ketogenic diet has many positive aspects:

1. It helps people with epilepsy.The keto diet leads to ketosis - an increase in the level of ketone bodies in the body, which reduces relapses in people with epilepsy;
2. Reduces the risk of cancer;
3. It helps to get rid of acne.If the cause of skin rashes is increased blood sugar, then the keto 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 disease, Parkinson's disease and other neurological and mental diseases;
5. You can eat your favorite foods without counting calories or limiting time;

The keto diet is often called 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 film "Do no harm".

Differences from any other protein diet for weight loss

The principle of any protein diet is a low-carbohydrate diet.The principle of the keto diet is a diet rich in fat.The idea of a protein diet is to force the body to get maximum calories from protein.The idea of the keto diet is to make you do the same thing, but from fat.

"Kremlin", Dukan diet for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably boiled, steamed).A keto weight loss diet consists of full-fat dairy products, nuts, vegetable fats (avocados, walnuts, fatty sauces made from vegetable oils).

Choosing a diet menu is the next step after familiarization

• Breakfast can include up to 15 g of carbohydrates.You can get them from non-starchy foods, such as cheeses or vegetables.The breakfast option consists of scrambled eggs or an omelet of 3-4 eggs, possibly with fried tomatoes, a protein shake and toast and cheese.Such a breakfast costs 550-600 Kcal;
• Never choose grains, sugar, starchy vegetables, milk, yogurt or fruit for lunch.Carbohydrates should be limited as much as possible, the permissible value is 15 g.For lunch, meat and salads are ideal;a soup with meatballs is suitable, but without potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will require 350–400 Kcal;
• For dinner, you can choose a combination of meat and green vegetables.The vegetable fats in this meal will be beneficial.They can be taken from nuts or vegetable oil for salad dressing.Example of dinner: 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 snack or a second dinner.During them, you must not exceed the carbohydrate limit of 5 g.Types of snacks: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only correct one for the keto diet.But on 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.

Should you count calories on a keto diet?

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

In the first 7 days of the keto diet, it is important to consume proteins and fats in a 50/50 ratio, because your body has not yet switched to breaking down its own fats and will actively produce glucose from proteins, that is, from muscles.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.

Starting 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.

On 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, phases, adaptation

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

You should not expect significant body fat losses in the first week, because at this point the body has not yet adapted to the new regime and continues to process the remaining carbohydrate reserves.

The stages of body restructuring look like this:

1. First.It lasts 12 hours after the last carbohydrate meal.At this stage, the body will fully utilize its existing glucose reserves;
2. Second.Lasts 24-48 hours.At this point, the body uses the glycogen reserves contained in the liver and muscles;
3. Third.Beginning of metabolic restructuring.The body looks for an alternative to carbohydrates in fatty acids and proteins, including those contained in muscle mass;
4. Fourth.It 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 above stages, there is another one - the correct way out of the keto diet.You can't immediately switch to 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 by a maximum of 30 g per day.

Keto Diet 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 stick to this diet plan and get results without fail.No matter which version of the keto diet a woman chooses, she should be able to create her own menu.

First you need to calculate your daily calorie intake.It depends on what exactly the woman's goal is - burning fat or increasing muscle mass.To do the calculation, you can use the example given for a 75 kg woman.Its daily calorie content is equal to 2000 kcal.

He should get 2 g of protein per kg of lean muscle mass per day.For her, we calculate the amount of protein she will need to receive during the day: 75 * 2 = 150 g.

If a woman does not know the daily number of kilocalories she needs, then 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 content for a woman.

Rules for achieving ketosis

Follow these guidelines to enter ketosis:

1. Avoid snacks, as they cause a spike in insulin;
2. Add sports activities.You don't have to put a lot of stress on yourself;it is enough to devote 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 the amount of protein intake - bring the amount to the level of about 1.4-1.7 g per 1 kg.your weight;
5. Limit the intake of carbohydrates - reduce the intake 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 amount of liquid you drink can reach up to 3-4 liters per day.

Signs of ketosis:

• Decreased appetite;
• Increased energy, increased strength and drive, improved mood;
• Possible smell of acetone from the body and urine, from the mouth;
• The presence of ketones in the urine (checked with special test strips).

What you must do on a keto diet:

• Drink plenty of clean still water in the amount of 30 ml.1 kg each.weight.If you don't know how to drink water (and it's really a habit and an acquired skill), install an app on your phone that will definitely remind you of this;
• Eat green vegetables rich in fiber.

List of recommended foods

Nutritionists highlight a huge list of products from which you can create your diet on a low-carb keto diet.You can print this list and hang it above the dining room table.

Allowed food products include:

• Fruit- allows the consumption of unsweetened apples, grapefruit, 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 fit perfectly into the diet;
• A fish– another source of protein and polyunsaturated fatty acids.Eating red fish, cod, herring, flounder, capelin, sole and tuna will balance the diet;
• Meat– the main source of protein and vitamins.Poultry, beef, rabbit and pork are preferred;
• Vegetables– a healthy and low-calorie product, rich in fiber.However, their quantity should be limited, because some vegetables contain carbohydrates in excess.We give preference to: lettuce, spinach, radishes, cucumbers, zucchini and cabbage;
• Seafood– rich not only in proteins, but also in nutrients.Mussels, squid, crabs, shrimps and oysters are well absorbed by the body;
• Low-fat fermented milk products- rich in calcium, vitamins and minerals (fresh cheese, cheese, yogurt, skimmed milk and kefir).

The main advantage of the diet is the natural correction of metabolism, due to which you lose excess weight, but in a way that your body is not in a state of stress.

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

What can you drink

Ideal drinks for the keto diet are:

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

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

Forbidden food

List of strictly prohibited foods during the keto diet:

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

The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of fluid 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 have no effect on blood sugar levels, but can negatively affect weight and contribute to cravings for sweet foods.

Some of the most harmful sweeteners are:

• Maple syrup;
• Honey;
• Concentrated fruit juice;
• Fructose;
• Agave syrup.

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

Rules for following a keto diet

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

1. Have dinner no later than 4 hours before going to bed;
2. Don't get carried away, no matter how much you like the results.The recommended duration is a week.Only the most desperate, who need to thoroughly get their figure in order and lose an impressive amount of weight, can decide for a month;
3. Drink at least one and a half to two liters of water a day;
4. He plays sports.This will speed up the weight loss process;
5. It is allowed to include 30-50 g of carbohydrates in the diet per day;
6. Cooking, stewing, grilling, baking and steaming are allowed.Frying is prohibited;
7. Fight hunger wisely.Smother it with nuts or fruit;
8. The menu for women will have a lower daily calorie content and a large number of berries, nuts, fruits and vegetables.A man's diet should be more caloric, and instead of plant food, he should eat fish and meat;
9. Follow a divided diet, 5-6 times a day, in minimal portions.Keto diet promotes comfortable weight loss and maintenance of results after quitting;
10. Watch the calorie content of your food.You have to spend much more than you spend.

Keto diet (also called ketogenic) is a diet system originally intended for children suffering from epilepsy.In 1921, endocrinologist R. Woodite was the first to discover that with a low-carbohydrate, high-fat diet, the liver produces ketone bodies.

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

Precautions and contraindications

The keto diet can cause a dangerous consequence for the body - keto acidosis.It is poisoning of the body with ketones and their breakdown products, which can lead to falling into a coma.Keto acidosis is accompanied by the appearance of the smell of acetone from the body of a person who is losing weight, his urine and sweat.In this case, you need to drink a lot of clean water in order to remove the products of fat breakdown from the body.

It is contraindicated to follow it:

• Patients with diabetes mellitus;
• Patients with diseases of the digestive, cardiovascular and urinary systems;
• Children under the age of 18;
• Breastfeeding women;
• Pregnant.

Dieting is difficult for men, although it allows them 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 experience severe weakness.

Negative symptoms make the diet unacceptable for people engaged in mental work.It will be difficult for them to concentrate even on their usual activities.

This is caused by a sudden drop in blood sugar levels while the amount of insulin remains unchanged.The need to replenish glucose reserves is not met, 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.Lethargy and listlessness will pass as you adjust to increased ketone levels and decreased glucose levels.

Keto Diet Recipes

You can come up with many meals that will be delicious and will help you stay in ketosis.We will present several interesting recipes.

Chicken casserole 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 frying) - 60 g;
• Pesto sauce - 85 g;
• Cream - 1.5 cups;
• Pickled olives - 8 spoons.l.;
• Feta cheese - 230 g;
• Garlic - 1 clove;
• Pepper - to taste;
• Salt - to taste.

To serve:

• Green - 480 g;
• Olive oil - 4 tablespoons.l.;
• Black ground 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, fry until golden brown;
3. Mix pesto and cream in a bowl;
4. Place the fried pieces of chicken 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 dish is golden brown around the edges.Bon appetit!

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

Cream soup with cauliflower

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

Cooking method:

1. Chop the onion into small cubes and sauté in butter until golden brown.At the same time, cook the cabbage;
2. Heat the soup, add fried onions and cream.Pass 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 a life-changing experience for many people.But it can prove to be unpleasant and unproductive if you don't follow the rules of this system.Bon appetit!

Ginger baking

Ingredients for 2 servings:

• Boneless steak - 2 pcs.;
• Olive oil - 2 tablespoons.l.;
• Onion - 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 a pan and brown the steaks over medium heat;
2. When both sides are well cooked, add onions, garlic and tomatoes;
3. Mix ginger, salt, pepper and vinegar in a cup, add, stirring, to the meat;
4. Cover with a lid, reduce the heat and cook until the liquid evaporates;
5. Serve sprinkled with herbs.Bon appetit!

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

4-egg omelette

• Dried porcini 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 dry mushrooms in hot water;when soft, cut into strips;
2. Beat the eggs well;
3. Heat vegetable oil in a skillet over moderate heat;
4. Slowly pour the beaten eggs into the oil so they don't splatter, then add the chopped mushrooms to the mixture.Bon appetit!

Broccoli and Cheese Casserole

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

Cooking method:

1. Separate the broccoli into florets and cook in brackish water.After a quarter of an hour, drain in a colander;
2. Chop the onion into thin rings.Sauté in butter in a hot pan;
3. Add the onion to the broccoli.Continue frying 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.Bon appetit!

Spinach salad with cheese and walnuts

• 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 sauté until golden brown.Roughly chop the spinach and grate the cheese;
2. Mix all ingredients, add ground walnuts, cover with oil.Sprinkle with some spices to taste.Bon appetit!

Asparagus broccoli

• Onion - 100 g;
• Cabbage blossoms - 400 g;
• Heavy cream - 100 ml;
• Egg – 4 pcs.;
• Butter – 40 g;
• Salt - to taste.

Cooking method:

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

Omelette 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 the champignons in 50 ml.hot water.After steaming, chop them into thin strips.At the same time, heat the oil in a pan;
2. Beat eggs and fry.Then add mushrooms and finely chopped bacon.Sprinkle cheese on food;
3. Simmer the dish on low heat under the lid for about 10 minutes.If desired, you can add a little salt.Bon appetit!

Mackerel in the oven

• Tomato - 1 pc.;
• Onion - 1 pc.;
• Provençal herbs - whisper;
• Turmeric - a pinch;
• Lemon - half;
• Mackerel - 300 g;
• Ground ginger - a pinch;
• Salt - to taste.

Cooking method:

1. Cut the fish and rub it with spices.Finely chop the vegetables and put them in the mackerel as a filling;
2. Wrap the fish in foil and place in a baking tray.Bake for 40 minutes at 200 degrees.Bon appetit!

Conclusion

1. In addition to losing weight by burning body fat, the keto diet helps improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
2. The keto diet is a real godsend for men who can't do without a good piece of meat and at the same time want to keep their bodies in order;
3. Ketone bodies are produced by the liver from fat and are designed to provide fuel for human internal organs;
4. There are three types of diets - classic, targeted and cyclical;
5. To shift energy production from fat, you should not consume more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, cramps and a fast heart rate may occur.Extremely rare: hair loss, dyspepsia, problems with lactation;
7. The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and protein you eat.