Keto diet for weight loss at home for women

One of the most satisfying and effective — keto (keto) diet. With this mode of nutrition the body does not feel stress due to the lack of feeling of hunger. Such a diet is ideal for people who like to strictly eat fatty and high-calorie meals.

What is the diet keto

Initially, this type of power supply used for the treatment of diseases, and then they used the athletes. Following this diet has gained wide popularity, and the normal people who are trying to lose weight.

The name of the diet derives from the word ketosis. In the period of this food regimen, you start this process in the body, through which are extra pounds. Ketosis is a particular starting mechanism of alternative energy, when the body ceases to act in carbohydrates (the main source of energy). In a time of fasting and of carbohydrate the body starts to break fat cells with the formation of ketone bodies. This mechanism has a sense of evolution, man is able to survive in conditions of the absence of carbohydrates with protein rich foods and fats. Ketones act not only as energy, but are fed to the brain.

Keto diet implies that nutrients come primarily from protein and fat. Calculate your diet by the following ratio: carbohydrates up to 5-10%, fats to up to 70-75%, protein up to 20-25%.

The essence of the diet

In the program of nutrition, diet keto necessarily control the amount eaten carbohydrates. There should be no more than 60 grams. Better, for their number was about 20 grams. The amount of protein you need to collect for each individual. This number should cover the needs of the body on the basis of sex, age, and physical activity. The balance of calories is supported by fat. Thanks to these proportions, it starts the process of ketosis.

The use of keto diet

The ketogenic diet is not only helps you lose those extra pounds, but also reduces the risk of many diseases and of non-inferior efficacy to diet fasting days. This mode is very rich, balanced, and then exceeds a diet low in fat content in the diet, which can damage the body. Low level of sugar in the blood during the diet plays an important role for the health. When the sugar level, the pancreas produces less insulin. Independent studies have shown that people who adhere keto diet relieve more than two times more weight in comparison with other diets. In this way, reduces the level of bad cholesterol in the blood. Because of the large amount of iron in meat, fat, diet has a beneficial effect on the health of women.

The beneficial properties of the diet:

• decreases the insulin sensitivity of 75%, the diabetes patients can also not to take more medicines;
• performance improvement in the lipid profile, which reduces the risk of cardiovascular disease;
• the body is saturated with the correct fatty acids;
• increases the level of high density lipoprotein (good cholesterol);
• the ketone bodies help people with serious neurological diseases, decrease their symptoms and relapses (Alzheimer's disease, Parkinson's disease, epilepsy);
• increases the effectiveness of anticancer therapies, with a shortage of sugar die the cancer cells;
• improves condition of skin, reduces acne, inflammation;
• improves the efficacy of the treatment of polycystic ovarian syndrome, the disease is directly correlated with the level of insulin.

Variety the ketogenic diet

The ketogenic type of diet, there are 5 variations:

• classical;
• of destination;
• cyclic;
• high content of protein;
• demarcation.

Variation classic power implies a ratio of nutrients in the diet (PO): 20% protein, 75% fat, 5% carbohydrate. Are excluded all the details and carbohydrates, lenses, remain only vegetables and low-calorie.

Target the most suitable bodybuilders. The athletes who deal with high-intensity workouts, working with large weights, the muscles of the back, the arms, the legs allowed to eat before the workout carbohydrates. You burn during heavy physical exercises. If you're into fitness, light aerobic exercise, or an aspiring athlete, and load are small, this type is not suitable.

Cycle recommended for those who have the process of weight loss got to her feet. Periodically organize carbohydrate-to-use, that is, eat carbs the lenses, such as cereals, to restart the metabolism. Sweet and flour are prohibited. The body experiences a bit of stress and weight loss is still continuing, when you return to the ketogenic diet. Organize carbohydrates download, you can weekly (5 days no carbs, 2 days carb slow) or once a month. For the month of planning the power supply, a day give yourself permission to complex carbohydrates. Go back to the keto diet, not later than 24 hours. Perfect for beginners to lose weight, it is difficult to maintain for a long time without carbohydrates.

Food with a high content of proteins. Perfectly suitable for people with very large body mass and for those looking to increase muscle mass. The ratio of nutrients in the diet — 35% protein, 60% fat, 5% carbohydrate. Gradually this mode, you are moving on the classic keto diet.

Limits the variation involves the consumption of carbohydrates is not more than 12 grams per day. This type of diet is recommended, under the supervision of physicians. Before you start the bounding type of hunger for three days. This type is usually practiced in facilities for health care for cancer patients.

Recommended products

Products in the keto diet for the preparation of choose from the following list:

• any meat, in any form, including potato chips, with any fat, and more fat, the better it is;
• the fat;
• all of the internal organs (liver, kidney, heart);
• fish of any variety, the more fat, the better it is;
• fish eggs;
• fruits of the sea;
• eggs any;
• any vegetable oil;
• the butter;
• vegetables (cucumbers, zucchini, any cabbage, green asparagus, a stalk of celery);
• other vegetables in low-carbohydrate, non-starch (tomatoes, aubergines, peppers);
• dairy products are high in fat (cottage cheese, cream, sour cream, cheese);
• mushrooms of any type;
• meats without carbohydrate content and prohibited substances;
• quality mayonnaise without starch and sugar;
• jelly;
• the fruit can be just lemon and blueberries;
• vegetables and salads green leaf;
• carrots in limited quantities, 50 grams per day in the kitchen;
• milk with a high fat content, for a little while, not more than 60 millilitres per day.

Foods prohibited

Forbidden to drink at all, where there is sugar, starch, flour, foods high in carbohydrates.

In the menu ketone diet not smoking include the following:

• sweet drinks;
• fruit juices;
• fruit;
• bakery products, bread, all flour;
• cake;
• chocolate, candy
• the honey;
• the dough;
• cereals (buckwheat, rice, barley, oats);
• legumes;
• the potatoes;
• beet;
• fruits of the forest;
• bran;
• the fructose;
• the milk powder.

The phases of adaptation of the organism

The body once it enters in ketosis, he needs time to regroup.

Restructuring in the new mechanism, the alternative energy is carried out in several stages:

1. By the middle of the day to day. Consume all the supplies of glucose circulating in the body.
2. The following day or two. Burn the remains of glycogen.
3. For the third-fourth day, the body begins to look for alternative sources of energy, it begins the restructuring of metabolism.
4. After a week you start ketosis. The body completely rebuilt and is receiving power from ketones.

Menu for a week

Approximate keto diet weekly menu for women and men:

Monday:

• breakfast: fat, fried with eggs, tomatoes and green beans;
• lunch: chicken salad with Adygea cheese, olive oil, lettuce leaves, sweet peppers;
• dinner: mackerel in the oven with butter and lemon.

Tuesday:

• omelette with goat cheese, cherry tomato, basil;
• lunch: meatballs soup, cream cheese, cream and broccoli;
• supper: lamb stew with savoy cabbage.

Wednesday:

• omelette with sour cream, curd cheese with ham;
• lunch: shrimp salad, avocado, olive oil, tomato, cucumber;
• dinner: pork chops with grated cheese, courgettes and steamed.

Thursday:

• fried eggs with onions, bacon and tomatoes;
• lunch: meatballs stewed pork with cauliflower cream;
• dinner: chicken breast stuffed with cheese, eggplant, baked in cream.

Friday:

• salad rolls with napa cabbage, cheese, sausages;
• meatballs, cabbage and pork meat, stewed, in cream;
• dinner: zucchini stuffed with minced meat, cheese, and sour cream, baked in the oven.

Saturday:

• omelet with ham and vegetables;
• lunch: pork chop baked in the oven with cheese, sour cream and tomatoes;
• pink under the mayonnaise and cheese, baked in the oven.

Sunday:

• breakfast: scrambled eggs with ham, mushrooms and cheese;
• lunch: chicken breast stuffed with tomatoes, cheese cheese, wrapped in bacon and cooked in the oven;
• dinner: salmon under sauce of sour cream with broccoli.

Recipes for diet keto

During the preparation of plates for the keto diet, choose products with a fat content of cheese, bacon, lard, butter, fats, fish and meat. The vegetables can be either in the form of silvia, and to fry, simmer or bake. Menu for diet keto up from the list of products, variant, culinary manage any (frying, stewing). Cheese in a keto diet are included in almost all dishes contain large amounts of fats and proteins.

Terrine of broccoli with cheese

Stages of preparation:

1. 400 grams of broccoli, boiled for 2 minutes in salted water.
2. Half of the follicle fry it with a clove of garlic.
3. Put in a pan to luke, broccoli, basil, salt, pepper.
4. 8 eggs beaten with a bowl, and pour into the pan with the vegetables.
5. Cook under the lid closed 7-9 minutes.
6. When you apply a sprinkling of parmesan cheese.

Omelet with bacon and cheese

How to prepare the pancake for keto diet:

1. Adyghe cheese cut into cubes.
2. Fry the bacon and the cheese a golden crust.
3. Beat the eggs with the cream.
4. Pour in egg mixture.
5. Cook under the lid closed for 5-7 minutes.

Mackerel in the oven

How to cook mackerel in stages:

1. Fish wash and cut, to cut off the head, dividing in half lengthwise.
2. Spread on a greased oven tray skin down.
3. Add salt, pepper to taste, pour the lemon juice.
4. Spread the mayonnaise.
5. Bake at 200 degrees for 20 minutes.
6. 5 minutes before the end sprinkle with grated cheese.

Salad with walnuts, cheese and spinach

The recipe of the salad:

1. 200 grams of baby spinach, rinse and leave to dry.
2. Prepare the sauce of lemon juice, extra-virgin olive oil and balsamic vinegar.
3. 100 grams parmesan, cut in thin slices, slices.
4. Put on a plate the spinach, the cheese, a handful of pine nuts, pour the sauce.

Soup cream of cauliflower

How to prepare the cream soup:

1. Cauliflower wash and put to cook.
2. On request it is possible to add the mushrooms to the meat or nut broth.
3. After 8 minutes, after boiling, in a saucepan, put the package of cream cheese, a spoon of butter, 100 milliliters of cream.
4. Cook until the melting of the cheese and the softening point of the cabbage.
5. Grind the soup to cream of was an immersion blender.

Lemon cake

How to prepare low-carb cupcake:

1. Mix half a cup of almond flour with a quarter cup of flax flour.
2. Add a teaspoon of baking powder, sugar, 70 grams of melted butter, 100 milliliters of cream.
3. Mix until smooth.
4. Add 3 eggs, stir again.
5. Add to the mix the juice and the zest of two lemons.
6. Knead the dough and pour into moulds.
7. Bake at 180 degrees for 20 minutes.

The damage and contraindications for keto diet

It is not possible to adhere to this type of power supply in the following cases:

• when metabolic disorders;
• diseases of the liver and of the kidneys;
• progressive encephalopathy;
• cerebrovascular disorders;
• dysfunction of the pancreas;
• lipid diseases.

Pregnant women and breast-feeding this type also do not recommend, but the reviews by the women, who risked to say that this diet is passed without complications. During pregnancy, all actions must be consistent with the doctor.

Side effects of keto diet:

• constipation (add in the diet more liquids and fiber);
• nausea (first week);
• bad breath (due to breakdown products of fat, is not a danger);
• dizziness the first week, go by yourself).

If you are completely healthy, diet keto damage to the body not the door. The side effects usually disappear after the first week. The damage from the keto diet can be if you are serious chronic diseases, which are contraindications.

The ketogenic diet is helps to quickly get rid of the extra pounds, while maintaining health. Ketone diet for weight loss the most popular of all, a satisfying and comfortable between the other diets, the most effective. Properly calculated balance of nutrients to help you quickly and easily lose the extra pounds. Exit the keto diet easily, without side effects. The body quickly rebuilt to the new nutrition — carbohydrates. The main thing — do not return to a diet with a lot of sweets and starchy foods, which has led to the excess weight.