Every girl dreams of throwing extra pounds and get an attractive figure today.Very good results can be achieved by using a diet.A woman's body is different from males, so there are some important nuances to consider, deciding to lose weight in this way.
Brief about the basis of the keto diet
In a woman's body, subcutaneous fat is formed due to glucose and large sugar.The female menu, arranged according to the principle of diet, triggers a natural mechanism in the body, which actively breaks down subcutaneous fat.The ketogenic diet is ideal for women who want to have an attractive shape.
The keto diet is a low protein diet -low, medium carb.
Such a power scheme changes the usual body function and helps burn fat.And more precisely, burning ketones.
Ketones are molecules that are soluble in energy water used as fuel as an alternative glucose.The formation of ketones occurs in the liver of food or fat that accumulates in the body.
Because ketones are water soluble, they don't need protein to increase blood flow.The presence of ketones shows that for your energy to burn fat, not sugar.Therefore, carbohydrate consumption is very limited.
This article will talk about food ketosis - Do not be confused with diabetes ketoacidosis (as an effect at the same time high ketone, glucose and dehydration, which cannot occur with food ketosis).
Preparation for the Keto diet
- Check your iron level (screening test on ferritin- the most accurate reversal indicator)- High iron levels can endanger the mitochondria.
- Take an analysis for vitamin D - low concentration, such as high iron levels, can interfere with diet.
Important: Before starting the diet, return the level of iron and vitamin D.
- Buy glucometers and two types of strips for glucose and for ketones.By measuring the level of ketone, you can be sure that the body is rebuilt into fat burning and in time to adjust the diet in a low indicator.If glucose levels increase with normal ketones, you can't worry.If ketone suffers, it is necessary to reduce the consumption of carbohydrates or protein.To get a drop of blood, you will also need lancelet and holder.
The ketone level must be from 0.5 to 3.0 mmol/L.If you enter a state of ketosis, you will see the amount of 5.0 mmol/L (and above).
- Buy High Digital High Sales -Presidential Suc. To weigh food portions.
- The contents of the refrigerator and cabinet are only suitable for diet food.
- Play the support of a doctor or personal nutritionist, as well as your loved ones.
How to calculate your daily macronutri volume
For everyone, BJU indicators during the diet vary.They need to be calculated themselves before the start of the diet.
Protein
The general formula is this: for every kilogram of muscle weight - 1 gram of protein.All protein must be distributed between meal time.
To determine muscle mass, you need to:
- Determine the percentage of your body fat;
- Fold your body weight doubled in a kilogram with a percentage of body fat - you will receive fat weight in kilograms;
- The amount produced, reduced from the total mass of the entire body - this is muscle mass.
To clarify the percentage of body fat, you can use:
- scale with bioimedance analysis;
- Compare your photos in Linen with photos of other people with different percentage of body fat on special sites on the internet;
- Caliper - device that measures the thickness of the fold skin;
- Myography Electromimedan (Sculpt Skanner);
- BOD POD - Platymography of Displacement Air;
- Two -Energy X -Ry Absorphythyumetry.
For a successful trip from the diet, it is important to take measurements as accurate as possible.You cannot make estimates with the eye - this will prevent the body to rebuild fat burning.
Carbohydrate
We clarify that we will talk about pure carbohydrates, those who will be fully studied.To calculate it, reduce the weight of the food fiber in gram from the total amount of all carbohydrates.
The total daily consumption of carbohydrates must be carried up to 50 (and less) grams per day.This is about 10 % of the daily calorie content of the diet.But the exact number can be far 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 state of ketosis, 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 a high load).
Important!If you are excessive with carbohydrates, then don't "fly" from old food ketosis.
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 a diet, their daily consumption must be 70-85%.
With problems with fat absorption, start taking digestive enzymes with lipases.
Keto diet variety
The keto diet is the most effective method, burning fat in women.The power scheme does not expose the body to stress, trying to store fat cells.The ketogenic diet only rebuilding the work of the metabolic process.There are three types of diet like that, everything is effective, but a little 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.
- Keto diet target- This is a power supply that always needs to increase carbohydrates, after the gym.The aim of increasing carbohydrate norms is to make up for the body spent on glucose, for greater training efficiency.
- Keto cyclic diet.The essence is to replenish the body with carbohydrates when the most fatigue.When to introduce carbohydrate products, every woman decides separately, because everyone has a different body.
Women who only want to lose weight must start with a standard diet.Within a week, you can evaluate general conditions and training efficiency.If welfare has deteriorated, and there is no power for training, the body needs carbohydrates.In this case, it is important to adjust the diet.
Menu compiled by Keto Diet
A healthy woman must eat about 2,200 kilocalories per day.Of these, fat, protein and very small carbohydrates occupy most of them.Below is a classic diet menu, as a guide for preparing individual electric circuits.
Such plans are suitable for those who are immediately ready to enter the diet without a long "swing".
In the keto diet, it is important to consider calories.We advise you to download special applications that automate all calculations and will make it as accurate as possible.
Breakfast:
Drinking breakfast until then, until you feel the real hunger.Gradually increase the gap between dinner and breakfast (can reach 18 hours).
- coffee with one tablespoon of butter, coconut oil;
- Boil or fried (in one tablespoon of coconut oil) 3 eggs, you can add tsukini or spinach.
Dinner:
A few hours after breakfast.
- Half of the avocado, many green leaves - sprinkle with two tablespoons of grated hard cheese;
- Chicken, fish or lamb - individually select portion size along protein;
- Two tablespoons of olive oil.
Snack:
It can be between the main food.
- Fat bombs;
- celery, avocado;
- Crazy.
Dinner:
At least three hours before bed.
- Salmon, beef or chicken are prepared with most fats, fats, or ghee;
- Low vegetables -Carb are seasoned with olives, butter or coconut oil.
Keto diet, permitted product list
With the keto diet, it is important to consider not only the amount of food eaten, but what is more important than their composition.For the correct power circuit, it is necessary to reduce the use of carbohydrate foods.This amount will be sufficient for the normal function of the brain and muscle development.
The classic diet menu can and must be adjusted, for individual characteristics.
- Fats and oils: coconut milk and butter, chicken and duck fats, fattening fatty fatty fatty fattening, organic oils, dactic oils, avocado oil, extra virgin olive oil.
- Fish, besides being planted artificially or have a marine guardian certificate.The safest species: salmon, failure, anchovies, haring fish, sardines.Avoid fish in olive oil (fish packaging oil is not suitable to be eaten).
- Meat: sheep, pork, poultry meat (free walking chicken), games, offal meat, beef (herbal beef fatten).Moderate consumption of bacon and sausages is also permitted.
- Beans, seeds: black sesame seeds, black cumin seeds, Brazilian walnuts, raw cocoa - powder, beans and oil, chia seeds, flax, macadamia beans, canaries - bakery, psillium, pumpkin seeds, solar seeds, pounds, seed seeds, coconuts, coconuts.
- Vegetables: asparagus, avocado, broccoli, brussels cabbage, white cabbage, colored cabbage, celery, cucumbers, kale cabbage, mushrooms, green salads, green, spinach, tsukini.
After your body is rebuilt to burn fat, you can return to the diet of a number of vegetables such as: eggplant, garlic, onion, parsnip, pepper, trough, tomatoes, pumpkin (a little).
- Fruits and Berry Fruit: Beri (whatever) - A small handful and not vegetables, grapefruit - some slices, not vegetables.
Based on the proposed product, a person can compile an individual food scheme.At the same time, it is important to consider calories and does not exceed permitted norms.Compliance with simple rules will give extraordinary figures and excellent health.
If you are not carried away, then you can:
- Dairy products that are rich in fat and almost without protein: butter, ghee, beaten cream, sour cream, butter, solid cheese type parmesan and chedder, soft fat cheese that is soft (for example, "bree").
- Eggs from herbal pickle chicken (squirrel 7 gr.).
- Almonds (limited amount, because there are many protein)
- Sugar substitutes (preferred only in the early stages): Stevia, Archate, Sugar Alcohols (Eryrititis, Xylit, Sorbitol, Mallite, Mannit, Glycerin).
The role of fiber in the keto diet
There is:
- Soluble -contained in berries, cucumbers, nuts and beans.After being in the intestine, they form masses such as gels and thus slow down the digestive process, which allows you to feel full for a longer period.
- Not soluble - contained in celery, green beans and vegetables with dark leaves.Binding toxins, they remove it from the body.Stabilize the pH level of the intestinal, blocking the spread of dangerous microbes.
What fiber for diet?
- Fiber is a food for "good" intestinal bacteria that strengthen the body.
- Fiber prevents carbohydrate absorption and thus reduces jumps in sugar and insulin levels.
- Fiber that is soluble and insoluble together -the same form a kind of barrier in the intestine that protects the liver.
- Soluble fiber is converted into short chapel fatty acids that feed the bacteria that are beneficial and function as fuel for cells and biological signal molecules.
The recommended amount of consumption per day is 35 grams of fiber in the form of food additives and 50 (or more) grams - of all products.
Unacceptable products for the keto diet
There are a number of products that reduce the power circuit for the keto diet to a minimum, they must be avoided.
The following products are in the black list:
- Fats processed by oil - vegetable oil (sunflower, rapeseed, beans, cotton, corn, cotton, soybeans);
- Transfiners - Salad dressing, mayonnaise, peanut oil and so on, where there are hydrogenated fat in composition;
- Milk and Cottage cheese, kefir, yogurt, ricotta (rich in protein);
- sugar;
- Tomato sauce, salsa, barbecue sauce, soy sauce and tomato sauce;
- juice, shophie shopping;
- Sweet white grapes and fizzy;
- All types of cereals;
- bananas, apples and others, not permitted fruits;
- wine;
- bread;
- cakes, cakes;
- potato;
- Asso baking.
All products that are rich in carbohydrates.Penetrating into the body, they provoke the liver for glycogen production, which is unacceptable for the ketone body.Even a little excess of established carbohydrate norms can minimize all efforts, as well as fill the body with additional fat cells.It is important to read the composition of all products purchased carefully, even unwanted starch or sugar can include ordinary seasonings.
Beneficial effects of diet on the body
Certainly the biggest advantage of the keto diet includes a fast burning of subcutaneous fat.In a short time, a woman's body reduces extra pounds well.In most cases, in 1-2 weeks, rebuilding for "new fashion" occurs.
The additional advantage of this power circuit is that as long as a person does not over -eat and throughout the day he is not tortured by a strong feelings of hunger.This is due to the fact that diet does not allow insulin levels to increase a lot.As you know, insulin is responsible for feelings of hunger.The keto diet allows you to lose weight quickly, and at the same time do not feel the brutal desire to eat.
Interesting!Insulin is responsible for storing nutrition.He changes the excess of carbohydrates to fat!
The keto diet is unique because after the cancellation of the power circuit, the extra pound is not returned.This is due to the fact that a person is not starving in all food, and the body is only accustomed to the norms of food consumed.
And, maybe, the main thing for what is worth trying the keto diet - this is its ability to fully apply metabolism and improve his health.The second type of diabetes, acne, migraine and even cancer is a disease that can retreat before a strong enemy.
Like any diet, the power circuit according to the Keto menu makes changes in the body.Everyone is an individual, therefore reacts to new nutrients in their own way.