Every girl dreams of throwing more pounds today and getting an attractive figure today.Excellent results can be achieved through a diet.The female body is different from the male, so there are shades that are important to consider, deciding to lose weight.
Briefly about the basics of the keto diet
In a woman's body, subcutaneous fat is formed due to the high presence of glucose and sugar.The female menu, which is assembled according to the principle of the diet, triggers the body's natural mechanisms that actively break down subcutaneous fat.The ketogenic diet is ideal for women who want to be attractive forms.
The keto diet is a high -fat low maintenance, a moderately protein diet.
Such a power system changes the normal functioning of the body and promotes fat burning.And more precisely, the burning of ketones.
Ketons are energy -solving molecules used as fuel as an alternative to glucose.The formation of ketone is derived from foods or fats accumulated in the body.
Because the ketones are dissolved in water, they do not need protein to promote blood flow.The presence of ketones suggests that it burns fats for the sake of energy, not sugar.Therefore, carbohydrate consumption is strictly limited.
This article will talk about food -cubicosis -it should not be confused with diabetic ketoacidosis (however, high levels of ketones, glucose and dehydration, which does not occur in food -cake).
Preparation for the keto diet
- Check the iron level (screening test for ferritinn- the most accurate iron recovery index)- high iron levels can damage mitochondria.
- Perform Vitamin D analysis - low concentrations like high iron levels, disturbing your diet.
IMPORTANT: Before you start your diet, return the levels of iron and vitamin D.
- Buy a glucometer metometer and two types of strips for glucose and ketones.By measuring the level of ketone, you can be sure that the body is rebuilt for fat burning and on time to adjust the diet with low indicators.If the glucose levels rise with normal ketones, it cannot worry.If the ketones suffer from this, the consumption of carbohydrates or protein should be reduced.You will need a drop of blood to make a drop of blood.
The level of ketone should be 0.5-3.0 mmol/l.If you have entered the state of ketosis, you will see the 5.0 mmol/l number (and above).
- Buy high -precision digital scales to consider food.
- Fill the refrigerator and cabinets that are only suitable for eating foods.
- Turn the support of your doctor or personal nutritionist and your loved ones.
How to calculate a daily amount of macro elements
For each person, BJU indicators are different during their diet.You must calculate them yourself before starting your diet.
Protein
The general formula is as follows: every muscle mass - killogram - 1 gram protein.All proteins should be distributed between the meal.
It is necessary to determine muscle mass:
- Determine the percentage of body fat;
- Multiply the weight in kilograms by one percent of the body fat - in kilograms the weight of the fat;
- The resulting number deducts the entire body of the whole body - this is the muscle mass.
You can use it to clarify your body fat percentage:
- scales with bioimedancia analysis;
- Compare your photo photo of other people with different physical fats on special websites on the Internet;
- Kaliper - a tool that measures the thickness of the skin folds;
- Electromimedan myography (Sculpt Skanner);
- Bod Pod - Platimography of Air Movement;
- Two -energy X -try absorpitithyumetry.
It is important to perform the measurements as accurately as possible to successfully deliver your diet.It cannot be estimated at approximately eyes - this prevents the body from rebuilding fat burning.
Carbohydrates
We clarify that pure carbohydrates, those who are completely learned.To calculate, draw the weight of the dietary fiber in the total number of carbohydrates in grams.
The total daily consumption of assimilated carbohydrates should be 50 (and fewer) grams per day.This is about 10 % of the daily calorie content of the diet.But the exact number can be much less for your body up to 10-15 grams a day.It all depends on the unique characteristics of the body and related diseases.
Generally, when they enter a state of ketosis, the carbohydrate intake should be greatly reduced (focusing 20 grams) and then experimenting and increasing this indicator (up to 40 or even 80 grams if high loads are high).
Important!If you overdo your carbohydrates, do not "fly" for food for long.
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 the diet and should be 70-85%of their daily consumption.
Start taking digestive enzymes with lipase with problems with fat absorption.
Types of keto diet
The keto diet is the most effective method, the fat of women.The power system does not make the body stress and tries the fat cells.The ketogenic diet simply rebuilds the work of metabolic processes.There are three types of such a diet, each effective but slightly different.Thanks to diversity, each woman can choose the right option.
- Standard keto diet- This is the cheapest and most effective option.During the food period, minimization of carbohydrates is required.Such a diet is ideal for women in the room.
- Target- This is a power supply that should always increase carbohydrates after the gym.The purpose of increasing the standard of carbohydrates is to replace the body spent on glucose and to make a greater efficiency of training.
- Cyclical keto diet.The essence of this is to fill the body with carbohydrates when it is most exhausted.When the carbohydrate products are introduced, each woman decides separately because everyone has a different body.
Women who just want to lose weight should start their way with a usual diet -keto.You can evaluate the general condition and efficiency of the training within a week.If the well is deteriorated and there is simply no power to workout, the body needs carbohydrates.In this case, it is important to adjust the diet.
The menu is compiled: keto diet
A healthy woman is approx.You have to eat 2200 kilocalories.Of these, fats, proteins and very little carbohydrates occupy the most.Below is the classic diet menu as a guidance for the individual circuit.
Such a plan is suitable for those who are immediately ready to fall without a long "swing".
In the keto diet, it is important to consider calories.We recommend that you download a special application that automates all calculations and makes them as accurate as possible.
Morning:
Drink breakfast until you feel like tangible hunger.Gradually increase the gap between dinner and breakfast (reach 18 hours).
- coffee with a tablespoon of butter, coconut oil;
- Cooked or fried (a tablespoon of coconut oil) 3 pieces of 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 the dose size along the protein;
- Two tablespoons of olive oil.
Snack:
It may be among the main foods.
- Fat bombs;
- celery, avocado;
- Walnut.
Dinner:
At least three hours before bedtime.
- salmon, beef or chicken, largely, fat, fat or ghee;
- Low carb vegetables seasoned with olives, butter or coconut oil.
Keto Diet, List of Authorized Products
In addition to the keto diet, it is important not only to consider the amount of food consumed, but also in their more important composition.The use of carbohydrate foods should be reduced to the appropriate energy circuit.This amount is sufficient for the normal functioning of the brain and the development of the muscles.
The classic diet menu can be modified and adjusted to individual characteristics.
- Fat and oils: coconut milk and butter, chicken and duck fat, greasy and oily flattening cows, organic ghee, pause oil, avocado oil, extra virgin olive oil.
- Pisces are artificially grown or marine trustees.The safest species: salmon, failure, anchovy, herring, sardines.Avoid fish in olive oil (fish packing oil is not suitable for dining).
- Meat: lamb, pork, poultry meat (free walking chickens), toy, meat, beef (herbal fattening cows).Moderate consumption of bacon and sausage is also allowed.
- Nuts, seeds: black sesame seeds, black caraway seeds, Brazilian nuts, raw cocoa - dust, beans and oil, chia seeds, flax, nutsmen, nuts - bakery, psillium, pumpkin seeds, sunny seeds, pounds, links, coconut.
- Vegetables: asparagus, avocado, broccoli, Brussels cabbage, white cabbage, colored cabbage, celery, cucumber, kale, mushrooms, green salad, greens, spinach, tsukini.
Once your body has been rebuilt for fat burning, you can return a limited number of vegetables to your diet, such as eggplants, garlic, onions, parsnips, pepper, trough, tomato, pumpkin (a little).
- Fruits and berries: berries (any) - a small handful of vegetables instead of vegetables, grapefruit - more slices instead of vegetables.
Based on the recommended products, one can create a unique food system.At the same time, it is important to take into account calories and do not exceed the permissible norms.Compliance with simple rules provides a wonderful figure and excellent health.
If you do not take it, then:
- Fat -rich dairy products and almost no protein: butter, ghee, whipped cream, whipped cream, butter, solid cheeses are parmesan and cheedder, soft, high -fat cheeses (such as "Bree").
- Eggs from herbal chickens (7 gr. Squirrel).
- Almonds (limited quantity as there are many proteins)
- Sugar replacement (preferably only in the initial stage): Stevia, Arcade, Sugar alcohols (eryrititis, xylitol, sorbitol, mallit, mannit, glycerol).
The role of fibers in the keto diet
Are:
- Followable - found in berries, cucumbers, beans and nuts.The intestine once forms a gel -like mass, thus slowing down the digestive process, which allows you to feel longer.
- Insoluble - it is found in celery, green beans and vegetables with dark leaves.Tied to toxins, they are removed from the body.Stabilizes the pH level of the intestine by blocking the spread of dangerous microbes.
What are the fibers for the diet?
- Fibers are foods for "good" intestinal bacteria that strengthen the body.
- Fibers prevent carbohydrates from absorption and thus reduce the jumps of sugar and insulin levels.
- The soluble and insoluble fibers together form a kind of barrier in the intestine that protects the liver.
- Soluble fibers are converted into short, shortening fatty acids that nourish the intestinal bacteria and serve as fuel for cells and biological signal molecules.
The recommended daily consumption is 35 grams of fiber, food additives and 50 (or more) grams - from whole products.
Unacceptable products for keto diet
Many products that minimize the energy of the keto diet should be avoided.
The following products are in the black list:
- Fat processed by industrial oils (sunflower, rapeseed, hazelnuts, cotton, corn, cotton, soybeans);
- Transfiners - salad casting, mayonnaise, peanut oil and so on, where the composition contains hydrogenated fats;
- milk and curd, kefir, yogurt, ricotta (in rich proteins);
- sugar;
- ketchup, salsa, barbecue sauce, soy and tomato sauce;
- Years, shopping shakes;
- Sweet white and sparkling;
- all types of cereals;
- banana, apples and other unauthorized fruits;
- solo;
- bread;
- cakes, cakes;
- potato;
- Asso baking.
All products that are rich in carbohydrates.Penetrating into the body, the liver is provoked for the production of glycogen, which is unacceptable for the ketone bodies.Even a slight excess of carbohydrates can minimize all efforts and fill the body with additional fat cells.It is important that all products purchased are carefully read, even unwanted starch or sugar can contain usual spices.
The beneficial effect of diet on the body
The diet of keto is definitely rapidly burning the subcutaneous fat.In a short period of time, the female body relieves extra pounds.In most cases, a "new mode" will be rebuilt within 1-2 weeks.
The advantage of this strength circuit is that a person does not go beyond the food and is not tortured by a feeling of strong hunger during the day.The reason for this is that the diet does not allow the level of insulin to rise a lot.As you know, insulin is responsible for feeling hunger.The keto diet allows you to lose weight quickly and at the same time do not feel the brutal desire for eating.
Interesting!Insulin is responsible for storing nutrients.Turns excess carbohydrates into fat!
The keto diet is unique in the sense that the extra pound is not returned after the energy flow is deleted.The reason for this is that one does not starve throughout the diet and the body simply gets used to the food norm consumed.
And perhaps the most important thing is to try a keto -diet - this is the ability to fully insert your metabolism and improve your health.The second type of diabetes, acne, migraine and even cancer are the diseases that can retire before such a strong enemy.
Like all diets, the Keto menu circuit changes the body.Every person is individual, so he responds in his own way to a new nutrition.