Every girl's dream is to throw extra pounds and get an interesting figure today.Excellent results can be achieved using a diet.The female body is different from men, so there are some important nuances to consider, deciding to lose weight this way.
Briefly about the basics of keto diet
In a woman's body, subcutaneous fat is formed due to the presence of large glucose and sugar.The women's menu, organized according to the principle of diet, triggers natural mechanisms in the body, which actively breaks down subcutaneous fat.Ketogenic diets are perfect for women who want to have an attractive shape.
Keto diet is a low, low, medium protein diet.
Such power schemes change the functioning of the body and help burn fat.And more precisely, burning ketones.
Ketones are a soluble molecule of energy water used as fuel as an alternative to glucose.Ketone formation occurs in the liver from the food or fat that accumulates in the body.
Because ketones are water, they do not need protein to promote blood flow.The presence of ketones indicates that for your energy to burn fat, not sugar.Therefore, the use of carbohydrates is limited.
This article will talk about food ketosis - not to be confused with diabetes ketoasidosis (as an effect on the same level of ketones, glucose and dehydration, which cannot occur with food ketosis).
Preparation for keto diet
- Check your iron level (examination test on ferritin- the most accurate iron reversal indicator)- high levels of iron can harm mitochondria.
- Take analysis for vitamin D - low concentrations, such as high levels of iron, can interfere with diet.
Important: Before starting a diet, restore iron and vitamin D.
- Buy glucometer-jetometer and two types of stripes-for glucose and for ketones.By measuring the level of ketones, you can make sure that the body is rebuilt to fat burning and in time to adjust the diet in low indications.If glucose levels rise with normal ketones, you can't worry.If the keton suffers this, it should reduce the use of carbohydrates or protein.To get a drop of blood, you also need a lancelet and a handle.
Ketone levels should be from 0.5 to 3.0 mmol/l.If you enter the condition of the ketosis, you will see the number of 5.0 mmol/l (and above).
- Buy a high digital scale to weigh the food.
- The refrigerator and cabinets are only suitable for dietary foods.
- Turn the support of your doctor or personal nutritionist, as well as your loved ones.
How to calculate your daily macronutrients
For everyone, the indicators of BJU during the diet are different.They need to be calculated on their own before the start of the diet.
Protein
The general formula is this: for every pound of muscle weight - 1 gram of protein.All proteins must be distributed between foods.
To determine the muscle mass, you need:
- Determine the percentage of your body fat;
- Multiple weights in kilograms with a percentage of body fat - you will receive fat weight in kilograms;
- The resulting number, cut from the total mass of the body - this is a muscle mass.
To explain the percentage of body fat, you can use:
- scale with bioimedization analysis;
- Compare your photos in linen with pictures of others with different percentage of body fat on special sites on the internet;
- Caliper - a device that measures the thickness of the skin;
- Myography Electromimedan (Skanner Sculpt);
- Bod pod - platymography of air wanslacement;
- Two -Energy X -ray absorphytrhyumetry.
For successful dietary pathways, it is important to do accurate measurements.You cannot make an estimate with the eye - this will prevent the body from rebuilding fat burning.
Carbohydrate
We explain that we will talk about pure carbohydrates, they will be fully learned.To calculate them, subtract the weight of the diet in grams of the total number of carbohydrates.
The amount of daily consumption of assimilated carbohydrates should be carried up to 50 (and less) grams a day.This is about 10 % of the daily calorie content of the diet.But the right number can be about your body, up to 10 - 15 grams a day.It all depends on the characteristics of the individual's individual and related diseases.
Usually, when entering the condition of ketosis, it is necessary to reduce the intake of carbohydrates (focus on 20 grams), and then you can try and increase this indicator (up to 40, or 80 grams, if you have a high load).
IMPORTANT!If you are too much with carbohydrates, then do not "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 diet, their daily consumption should be 70 - 85%.
With problems with fat absorption, start taking digestive enzymes with lipase.
Different types of diet keto
Keto diet is the most effective method, burning fat in women.The power scheme does not expose the body to pressure, trying to store fat cells.Ketogenic diets only rebuild the metabolic process.There are three types of such diets, they are all effective, but slightly different.Thanks to diversity, every woman will be able to choose the right choice for herself.
- Standard keto diet- This is the most affordable and effective option.During the duration of food, it is necessary to minimize carbohydrates.Such a diet is suitable for women involved in the hall.
- Keto diet target- This is a power supply that always needs to increase carbohydrates, after the gym.The purpose of enhancing carbohydrate norms is to make the body spent for glucose, for greater training efficiency.
- Cyclic Keto Diet.The point is to add the body with carbohydrates when it is most tired.When introducing carbohydrate products, every woman decides separately, as everyone has different bodies.
Women who just want to lose weight should start a journey with a standard diet keto.Within a week, you can evaluate the general situation and efficiency of training.If the good -the good is getting worse, and there is only strength for training, then the body needs carbohydrates.In this case, it is important to adjust the diet.
Menu arranged by Keto Diet
A healthy woman should eat about 2200 kilocalories a day.Of these, fat, protein and very little carbohydrates occupy most of them.The following is a classic diet menu, as a guide for organizing individual power circuits.
Such a plan is suitable for those who are immediately ready to plunge into a long "swing" diet.
In the keto diet, it is important to consider calories.We advise you to download a special application that automates all the calculations and will make it the best possible.
Breakfast:
Drink breakfast until that time, so you feel a real hunger.Gradually increase the gap between dinner and breakfast (can be 18 hours).
- coffee with one tablespoon of butter, coconut oil;
- Boil or fry (on one tablespoon of coconut oil) 3 -piece eggs, you can add tsukini or spinach.
Dinner:
A few hours after breakfast.
- Half of the avocado, lots of green leaves - sprinkle with two tablespoons grated cheese;
- Chicken, fish or sheep - individually select the size of the part along the protein;
- Two tablespoons of olive oil.
Snacks:
It can be one of the main foods.
- Fat bomb;
- celery, avocado;
- Peanuts.
Dinner:
At least three hours before bed.
- salmon, beef or chicken provided with most of the fat, fat, or ghee;
- Low -low vegetables are boiled with olives, butter or coconut oil.
Keto diet, a list of allowed products
With a keto diet, it is important to consider not only the amount of food consumed, but what is more important than their composition.For the right power circuit, it is necessary to reduce the consumption of carbohydrate foods.This amount will be sufficient for normal brain function and muscle development.
The classic diet menu can and should be adjusted, for individual features.
- Fat and oil: milk and butter, chicken and duck fat, fat and fat itching herbs, organic ghee, dact oil, avocado oil, extra olive oil.
- The fish, in addition to artificial arts or has a marine trust certificate.The safest species: salmon, failure, teri, herring, sardines.Avoid fish in olive oil (fish packing oil is not suitable for eating).
- Meat: goat, pork, chicken (free chicken), games, meat, beef (herbal fans).The use of bacon and simple sausages is also allowed.
- Beans, seeds: black seeds, black caraway seeds, brazilian walnuts, raw cocoa - powder, nuts and oils, chia seeds, hemp, macadamia, walnut - bakery, psillium, pumpkin seeds, sunflower seeds, pounds, linseed seeds, linseed seeds, linseed seeds, linseed seeds, linseed seedslinseed, linseed seeds, linseed seeds.
- Vegetables: asparagus, avocado, broccoli, cabbage brussels, white cabbage, color cabbage, celery, cucumber, kale cabbage, mushrooms, green salad, green, spinach, tsukini.
After your body is rebuilt to burn fat, you can return to your diet with limited amounts of vegetables such as: eggplant, garlic, onions, parsnip, pepper, trafficks, tomatoes, pumpkin (slightly).
- Fruits and berries: berries (whatever) -a few small and non -vegetables, grapefruit -some pieces, not vegetables.
Based on the proposed product, one can create an individual food scheme.At the same time, it is important to consider calories and not exceed the allowable norms.Compliance with simple rules will provide beautiful figures and excellent health.
If you are not carried away, then you can:
- Fat -rich dairy products and almost no protein: butter, ghee, whipped cream, sour cream, butter, solid cheese from parmesan and chedder type, soft high cheese (for example, "Bree").
- Eggs from chicken herbs (7 gr. Squirrel).
- Almonds (limited amount, as there is a lot of protein)
- Sugar substitutes (best in the early stages): stevia, arcat, sugar alcohol (eryrititis, xylit, sorbitol, mallite, mannit, glycerin).
The role of fibers in a keto diet
Available:
- Soluble - contained in berries, cucumbers, nuts and nuts.Once in the intestines, they form a mass like gel and thus slow down the digestive process, which allows you to feel full for a longer period.
- Insoluble - contained in celery, green beans and vegetables - with dark leaves.Tying toxins, they remove them from the body.Stabilizing the intestinal pH level, blocking the spread of harmful microbes.
What is the fiber for a diet?
- Fiber is a food for "good" intestinal bacteria that strengthens the body.
- Fiber prevents the absorption of carbohydrates and thus reduces jumps in sugar and insulin levels.
- Soluble and insoluble fibers -form a type of obstruction in the intestine that protects the liver.
- Soluble fibers are converted into short chapel fatty acids that provide beneficial intestinal bacteria and serve as fuel for cells and biological signal molecules.
The recommended daily consumption is 35 grams of fibers in the form of food additives and 50 (or more) grams - of the entire product.
Unacceptable products for keto diet
There are some products that reduce the power circuit for at least a diet, they must be avoided.
The following products are on the blacklist:
- Fat processed by the industry - vegetable oil (sunflower, rapeseed, nuts, cotton, corn, cotton, soybeans);
- Transfiners - dressed salads, mayonnaise, peanut oil and so on, where there are hydrogenated fats in the composition;
- milk and cottage cheese, kefir, yogurt, ricotta (rich in protein);
- sugar;
- tomato sauce, salsa, barbecue sauce, soy and tomato sauce;
- Juice, smoothies buy -The side;
- Sweet and glittering white wine;
- All types of cereals;
- bananas, apples and others, not allowed fruit;
- wine;
- bread;
- cake, cake;
- potatoes;
- Asso baking.
All products are rich in carbohydrates.Penetrating the body, they trigger the liver for glycogen production, which is unacceptable to the ketone body.In fact, the small advantages of the carbohydrate norms are able to minimize all efforts, as well as fill the body with additional fat cells.It is important to carefully read the composition of all the products purchased, although unwanted starch or sugar may include regular flavors.
The effects of a profitable diet on the body
Certainly the biggest advantage of the keto diet includes rapid subcutaneous fat burning.In a short time, the female body relieves extra pounds well.In most cases, in 1-2 weeks, rebuilding "new mode" occurs.
The additional advantage of this power circuit is that when a person's food does not eat too much and throughout the day he is not tortured by strong hunger.This is due to the fact that the diet does not allow the level of insulin to increase.As you know, it is an insulin responsible for hunger.Keto diets allow you to lose weight quickly, and at the same time do not feel a cruel desire to eat.
Interesting!Insulin is responsible for storing nutrients.He turns over carbohydrates into fat!
The keto diet is unique because after the cancellation of the power circuit, additional pounds are not returned.This is due to the fact that one is not starving throughout the diet, and the body is used only to the food norms used.
And, perhaps, the main thing for what to try is a diet - this is his ability to fully put your metabolism and improve his health.Second type diabetes, acne, migraine and even cancer are diseases that can retreat before strong enemies.
Like the diet, the power circuit according to the keto menu makes changes to the body.Everyone is an individual, so it responds to new nutrition in their own way.