Keto diet for weight loss at home for women

One of the most satisfying-and effective — keto (keto) diet. In this manner, the nutrition of the body is not experiencing stress, a lack of hunger. This diet is perfect for people who love to eat dense, fatty and high-calorie foods.

What is a keto diet

Originally, this diet has been used for the treatment of a disease, and then used by athletes. Subsequently, this diet has gained a lot of popularity among the ordinary people who are trying to lose weight.

The name of the diet comes from the word ketosis. During the period of the diet begins the process of the body, and through which they go in the extra pounds. Ketosis is a particular run of the mechanism, the alternative sources of energy, when the body stops working the carbohydrates (the main source of energy. During the period of carbohydrate-starvation, the body begins to break down the fat cells from the formation of ketone bodies. This is the mechanism of evolution, feeling that it would be able to survive without any carbohydrate food, rich in proteins and fats. Ketones act not only as energy but also food for thought.

Keto diet means that nutrients come primarily from protein and fat. You count on your diet to the following ratios: carbs to 5-10% of fats to up to 70-75%, protein 20 to 25%.

The gist of the diet

The meal plan of the ketogenic diet, be sure to control the amount of eaten carbohydrates. There should be no more than 60 grams. It is better that they are, the amount of which was approximately 20 grams. The amount of protein, it is necessary to select for each person. This amount should cover the needs of the body, on the basis of gender, age, and physical activity. The fuel balance is maintained with the weight of the fat. In this respect they will begin the process of ketosis.

The use of the ketogenic diet

Ketogenic diets not only help you to lose excess weight, but it also reduces the risk of many diseases, and it is as effective as diet on the fasting days. In this way, it is a very satisfying, well-balanced, so it is better to be a diet with a low-fat diet, which is harmful to the body. If you have low blood sugars in the diet play an important role for human health. A low level of sugar in the pancreas produces less of insulin. Independent studies have proven that people who follow a keto diet shed more than two-fold stronger in comparison to the other diets. This reduces the level of bad cholesterol in the blood. Due to the large amount of iron is in meat, the fat, the diet has a beneficial effect on the health of women.

The beneficial properties of the diet:

• a reduced sensitivity to insulin by 75% in patients with diabetes mellitus may well not be the medication;
• it improves lipid profile reduces the risk of developing heart disease or vascular disease;
• the law of the body, trans-fatty acids;
• it increases the level of high density lipoprotein (good cholesterol);
• the ketones help people with serious neurological disorders, to reduce symptoms and relapses (Alzheimer's disease, parkinson's disease, epilepsy);
• to increase the effectiveness of cancer treatment, the shortage of sugar, the killing of the cancer cells;
• it improves the condition of the skin, reducing the acne inflammation;
• to improve the effectiveness of the treatment of polycystic ovarian disease is directly related to insulin levels.

Varieties of the ketogenic diet

Of ketogenic type of nutrition there are 5 variations:

• the classic;
• the goal;
• of the ring;
• a high-protein;
• limited.

A classic variation of the diet include the following the ratio of the proportion of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbs. Excludes all fast-and slow-carb, it remains just a low-calorie vegetable.

The task is more suited to bodybuilders. Athletes, who are high intensity workouts that work the large weights of the muscles of the back, the arms, the legs are allowed to eat pre-workout carbs. They are burned in a heavy-duty physical activity. If you are a fitness room, a light aerobic activity, or an aspiring athlete, and you have a small load, this type is not suitable.

The it is recommended for those who experience the process of loss of weight has arrived. Occasionally the make of carb loading, which is to eat slow carbs such as cereals, to re-start the metabolism. The candy and the flour, which is illegal. The body suffers little stress and losing weight, it is once again resumed after the return to the ketogenic diet. To make an appointment for the retrieval of the carbohydrate may be a week (5 days no carbs, 2 days of slow-carb), or once a month. For the month, the food plan, one day, allow them the complex carbohydrates. Go back to the keto diet for at least 24 hours at a time. Suitable for beginners to lose weight who find it hard to get a long time without carbs.

Foods with lots of protein. Perfect for people with very high body weight, and they want to build muscular mass. The ratio of nutrients in the diet — 35% protein, 60% fat, 5% carbs. Gradually, out of the way of switching to the classic keto diet.

The limit version, which includes the use of carbohydrates-no more than 12 grams a day. This is the type of food, it is recommended under a physician's supervision. Before you start restricting the type of fast for three days. This kind of practice is usually in the hospital for patients with cancer.

Recommended products

The articles on the keto diet for the preparation of the select from the following list:

• all of the meat, in any form, including deep fried, and all of the fat, and the fatter it is, the better it is;
• the fat content;
• all of the internal organs (liver, kidney, heart);
• fish of any kind, the fatter it is, the better it is;
• caviar of fish.
• seafood;
• the price of eggs in any;
• any vegetable oil;
• butter;
• green vegetables (cucumbers, courgettes, cabbage, asparagus, celery);
• the other vegetables, the low carb, no starch (tomatoes, eggplant, peppers);
• dairy products are high in fat (cheese, cream, sour cream, cottage cheese);
• mushrooms of all varieties.
• the sausage, without the presence of carbs, and limited parts.
• the high quality of the mayonnaise without the sugar and starch content;
• gelatin;
• the fruit only the lemon and the cranberries;
• the greens and lettuce;
• the carrots in limited quantities of 50 g per person per day for cooking;
• milk with a high fat content, little by little, no more than 60 milliliters per day.

Prohibited articles

You are not permitted to drink anything with sugar, starch, flour, foods with a high content of carbohydrates.

Me ketone diet prohibited are as follows:

• the sweet of the barrel;
• day;
• of the fruit;
• cakes, bread, and all flour;
• of the cake;
• chocolate, candy
• of honey;
• products;
• whole grains (buckwheat, rice, barley, oatmeal);
• beans;
• potatoes;
• to this chapter;
• strawberries;
• bran;
• fructose;
• milk.

The stages of adjustment to

The body immediately goes into ketosis it takes a bit of time to adjust.

The reconstruction of a new mechanism for alternative energy, it takes place in several stages:

1. From a half day to one day. They spent all of the stock of the product that circulates in the body.
2. The next day or two. A scrap of glycogen.
3. On the third or fourth day, the body begins to look for alternative sources of energy, the beginning of the restoration of the metabolism.
4. The week starts ketosis. The body was completely restored, and he gets energy from ketones.

The menu for the week

Come up with a solid keto diet menu for a week for both women and men:

Monday:

• Breakfast: bacon, fried eggs, tomatoes, and green beans;
• lunch: chicken salad with Adygei cheese, olive oil, lettuce, sweet peppers;
• dinner: mackerel, baked with butter and lemon.

Tuesday:

• the omelet with goat cheese, cherry tomatoes and Basil;
• lunch: soup with meatballs, melted cheese, cream and broccoli
• dinner: lamb with sautéed cabbage.

Environment:

• scrambled eggs with cream, cottage cheese, cheese with ham;
• lunch: shrimp salad, avocado, olive oil, tomatoes, cucumbers;
• dinner: pork chops with grated cheese, steamed zucchini.

Thursday:

• the eggs fried with onions, bacon and tomatoes;
• lunch: meat balls of pork, stewed with cauliflower;
• dinner: chicken fillet stuffed with cheese and eggplant, baked in a cream.

Friday:

• salad rolls, Chinese cabbage, cheese, and sausage;
• cutlets from cabbage and pork, stewed in cream;
• dinner: zucchini stuffed with ground meat, cheese, and sour cream, baked in the oven.

Saturday:

• omelet with ham and vegetables
• lunch: pork chop baked in oven with cheese, sour cream, with tomato;
• the salmon with the mayonnaise and the cheese, is cooked in the oven.

Sunday:

• Breakfast: scrambled eggs with ham, mushrooms and cheese;
• lunch: chicken fillet, stuffed tomatoes, and cream cheese, wrapped in bacon and baked in the oven;
• dinner: salmon with a cream sauce, with broccoli.

The recipes for the keto diet

When you are cooking for a keto diet, select foods with a high fat content: cheese, bacon, lard, butter, fatty fish, and meat. The most it can be in the form of a cheese and a fry, cook or bake. The menu on the keto diet up to the allowed foods list,, the ability of any of the cooking, frying, stewing). The cheese on the keto diet is involved in virtually all of the foods that contain large amounts of fat and protein.

Casserole broccoli with cheese

The progressive implementation of:

1. 400 grams of broccoli, boil 2 minutes in salted water.
2. One half of the onion to fry one clove of garlic.
3. Put in sauce pan with onion, broccoli, Basil, salt, and pepper.
4. For 8 eggs, beat in a separate bowl and pour into the pan with the vegetables.
5. Simmer under the lid, 7-9 minutes.
6. When serving, sprinkle with grated Parmesan cheese.

The omelet with bacon and cheese

How to cook scrambled eggs for a keto diet:

1. Adyghe cheese cut into cubes.
2. Fry the bacon and the cheese, until Golden brown.
3. Beat the eggs with the cream.
4. Pour over the egg mixture.
5. Simmer under the lid closed for 5-7 minutes.

Baked mackerel

How to bake mackerel in the stages of:

1. Wash the fish, cut up, cutting off his head, splitting in half, lengthwise.
2. Pour into a pan greased with the skin down.
3. Season to taste with salt and pepper to taste, sprinkle with lemon juice.
4. Spread with the mayonnaise.
5. Bake at 200 degrees for 20 minutes.
6. 5 minutes before the end sprinkle with grated cheese.

The salad with the walnuts, cheese, and spinach

The salad recipe:

1. 200 grams of spinach, rinse, and allow to dry.
2. To make the sauce from lemon juice, olive oil, and balsamic vinegar.
3. 100 grams of Parmesan cheese cut into thin slices.
4. Spread on a plate of spinach and cheese, some pine nuts, pour over the sauce.

Cream soup of cauliflower

How to cook a cream soup:

1. Cauliflower wash it and then boil it.
2. If you wish, you can add mushrooms or meat bouillon cubes.
3. 8 minutes at the boil in a pan, put the package of cream cheese, a tablespoon of butter and 100ml of double cream.
4. Leave it to the melted cheese and the softening of the cabbage.
5. Grind the soup until creamy the immersion blender.

The Lemon cake

How to cook a low-carb cupcake:

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

Harm and contraindications for the ketogenic diet

You can't stick to this food type, in the following cases:

• a metabolic disorder;
• diseases of the liver, and the kidneys;
• progressive encephalopathy;
• cerebrovascular disorders;
• the malfunction of the pancreas;
• of lipid disorders.

Women during childbirth and breast-feeding, this guy is also not recommended, but the reviews of the women who have said, that such a diet has been uneventful. At the time of the pregnancy, all of precautions that need to be agreed upon by the health care provider.

The side effects of the keto diet:

• the closure by adding to the diet more liquids and fiber);
• nausea (first week);
• bad breath due to the breakdown products of fats does not present a risk);
• vertigo (for the first week, the independent has been tested).

If you are perfectly healthy, keto diet damage to the body, providing. The side effects usually pass after the first week. The damage of the keto diet, if there is a serious, chronic disease that they have any contra-indications.

Ketogenic diet helps you to get rid of the extra pounds, while at the same time maintaining the health of the. Ketone diet of loss of weight — the most popular, rich and comfortable, among the rest of the diet is the most effective. The correct calculation of balance of nutrients, it will help you to quickly and easily lose weight. In order to get out of a keto diet is simple, with no side effects. The body quickly adapts to the new power source — carbohydrates. The main thing — not to go back on a diet with lots of sweets and starchy foods, which have led to the excess weight.