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Keto diet for weight loss at home for women

One of the most satisfying and effective — keto (keto) diet. In this mode of food that the body does not experience stress due to the lack of the sensation of hunger. This diet is ideal to people who love to firmly eat, fats and calories of cooking.

What is the diet keto

Initially, this mode of power applied to the treatment of disease, then used by athletes. Later, this diet gained popularity and people wishing to lose weight.

Keto-diet it is supposed that the exclusion of carbohydrates from the diet

The name of the diet comes from the word of ketosis. In the period of this mode, the power supply is started this process in the organism, thanks to which they are the extra pounds. Ketosis is a special implementation of the mechanism of alternative energy, when in the body they stop getting the carbohydrates (main energy source). In the period of carbohydrates in a fast the body begins to break down fat cells with the education cetona tel. This mechanism has a sense of evolution, that man was able to survive in the absence of carbohydrates with food rich in proteins and fats. Ketones act not only as energy, but are energy for the brain.

Keto diet means that nutrients come primarily from protein and fats. Has your diet from the following relationship: carbohydrates up to 5-10%, fats up to 70-75% of the protein up to 20-25%.

The essence of the diet

In the program of food of the diet keto necessarily control the amount eaten carbohydrates. Should be no more than 60 grams. Best, in order that their number was about 20 grams. The amount of protein which you should choose for each person. This amount should cover the needs of the organism in function of sex, age, and physical activity. The balance of calories is maintained thanks to fats. Thanks to the proportions, it starts the process of ketosis.

The use of diet keto

Ketogenic diet not only helps you lose weight, but also reduces the risk of many diseases, and on the effectiveness of the does not give in to the diet in the download days. This mode is very nutritious, balanced, so that exceeds the diet with low content of fat in the diet, which are harmful to the body. Low sugar level 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 follow the diet keto shed more than two times more weight in comparison with other diets. This reduces the level of bad cholesterol in the blood. Due to the large amount of iron in the meat, the fat, the diet has beneficial effects on the health of the woman.

Beneficial properties of the diet:

  • to reduce the sensitivity to insulin, 75% of patients with diabetes may not even take the medication;
  • they improve lipid profiles, reducing the risk of cardiovascular disease;
  • the body is saturated right fatty acids benefits of essential oils;
  • increases the level of high-density lipoprotein (good cholesterol);
  • ketone the body helps to people with serious neurological disorders, reduce the symptoms and relapse of the disease of alzheimer's, parkinson's, epilepsy);
  • increases the effectiveness of prevention of cancer through the therapy, with the lack of sugar die the cancer cells;
  • improves the condition of the skin, reduces acne, inflammation;
  • improving the effectiveness of the treatment of polycystic ovary, disease directly related to the level of insulin.

The variety of the ketogenic diet as a

The ketogenic type of diet is 5 variations:

  • classical;
  • of destination;
  • circular;
  • high in protein;
  • limited.

The classic of the variation of foods are included in the following ratio of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbohydrate. It excludes all fast and slow carbohydrates, only remain low-calorie vegetables.

Target the most appropriate and bodybuilders. Athletes that are engaged in high-intensity workouts, handled with large weights, the muscles of the back, the hands, the feet are allowed to eat before the formation of the hydrates of carbon. Arden during the physical of the most important classes. If you are engaged in gymnastics, easy aerobic exercises or aspiring athlete and the load, which has small, this type is not suitable.

The cycle is recommended for those, that the process of thinning was stood up. Periodically organized carbohydrates of the discharge, that is to say, they eat slow carbohydrates, such as cereals, to restart the metabolism. Sweets and flour are prohibited. The body is in a small stress and thinning again will resume when you return to ketogenic nutrition. Give a carbohydrates to boot, you may weekly (5 days no carbs, 2 days low carbs) or once a month. In the month, plan meals, a day allow yes to complex carbohydrates. Back to keto diet not later than 24 hours. Ideal for beginners to lose weight, that lasted a long time keep without carbohydrates.

Food with a high protein content. Ideal for people with a great mass of the body and to those who wish to build muscle mass. The proportion of nutrients in the diet and 35% protein, 60% fat, 5% carbohydrate. Little by little, with this mode, pass in the classic diet keto.

Limiting the range involves the consumption of carbohydrates to not more than 12 grams per day. This type of diet, it is recommended to follow under the supervision of doctors. Before you start the bounding box type of hunger for three days. This type is usually practiced in the health centers for cancer patients.

Recommended products

The products of the diet keto to prepare choose from the following list:

  • any type of meat, in any form, including fried, with any fat, and more fat, the better;
  • fat;
  • any of the internal organs (liver, kidney, heart);
  • the fish of all qualities, that fatter, the better;
  • the caviar of the fish;
  • seafood;
  • the eggs of any type;
  • any vegetable oil;
  • the butter;
  • vegetables (cucumber, zucchini, whole cabbage, green asparagus, the stalk of celery);
  • other vegetables with low carbohydrate content, raw (tomato, eggplant, paprika);
  • dairy products with high fat content (cheese, cream, cream, sour, cheese);
  • mushrooms of any varieties;
  • sausages without carbohydrate content and prohibited substances;
  • the quality of mayonnaise without starch and sugar;
  • gelatin;
  • fruit can only be lemon and blueberries;
  • the vegetables and leafy salads;
  • the carrots in limited quantities, 50 grams a day, in preparation;
  • milk with a high fat content, a little bit, not more than 60 millilitres per day.

Prohibited products

Forbidden to consume anything that has sugar, starch, flour, foods with high carbohydrate content.

In the menu ketone diet prohibited include the following:

Products for the diet keto
  • sweet lemonade;
  • juices;
  • fruits;
  • pastries, bread, all flour;
  • the cake;
  • chocolate, caramel
  • honey;
  • pasta;
  • cereals (buckwheat, rice, barley, oatmeal);
  • legumes;
  • potatoes;
  • the beet;
  • berries;
  • bran;
  • the fructose;
  • the milk powder.

Stages of adaptation of the organism

The body does not immediately go into ketosis, you need some time to adjust.

The reconstruction of a new mechanism of energy alternative passes through several stages:

  1. The middle of the day-to-day. Consume the reserves of glucose, which circulates in the body.
  2. The new day-two. Burn the remains of glycogen.
  3. In the third-fourth day, the body begins to search for alternative sources of energy, begins the reconstruction of the metabolism.
  4. After a week he started the ketosis. The body is completely rebuilt and receives the energy from ketones.

Menu of the week

Approximately diet keto, the menu of the week for women and men:

Monday:

  • breakfast: fat, golden, with eggs, tomatoes and string;
  • lunch: chicken salad with Adyghe cheese, olive oil, lettuce, pepper Bulgarian;
  • dinner: baked mackerel with butter and lemon.

Tuesday:

  • scrambled eggs with goat cheese, cherry tomatoes, and basil;
  • lunch: soup of albondiguillas, melted cheese, cream and broccoli;
  • dinner: mutton stew with cabbage.

Wednesday:

  • tortilla eggs with cream, cottage cheese and ham;
  • lunch: salad of prawns, avocado, olive oil, tomatoes, cucumbers;
  • dinner: pork chops with grated firm will cheese stew of courgettes.

Thursday:

  • fried egg with onion, bacon and tomatoes;
  • lunch: meatballs, pork, braised in cream with cauliflower;
  • dinner: breast of chicken, stuffed cheese, eggplant, cooked in cream.

Friday:

  • commercial salad dressings rolls of cabbage, cheese, sausages;
  • croquettes with cabbage and pork, poached with cream;
  • dinner: zucchini stuffed with minced meat, cheese, and the cream is sour, baked in the oven.

Saturday:

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

Sunday:

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

Recipes for the diet keto

In the preparation of meals for the diet keto choose products with a high fat content: cheese, bacon, lard, butter, fat varieties of fish and meat. Vegetables in the raw, and stir-frying, stewing or baking. Diet menu keto is composed of a list of foods, cuisine of any (frying, stewing). Cheese in the diet keto are included in almost all dishes that contain large amount of fats and proteins.

Casserole broccoli with cheese

Stages of preparation:

  1. 400 grams of broccoli, boil 2 minutes in water with salt.
  2. Half of the fried onions with a clove of garlic.
  3. Put in the frying pan to luke, broccoli, basil, salt and pepper.
  4. 8 eggs, beat with a container pulled away and pour into the pan of vegetables.
  5. Cook with a closed lid, 7-9 minutes.
  6. When serving sprinkle with grated parmesan.

Scrambled eggs with bacon and cheese

How to prepare omelette keto diet:

  1. Adyghe cheese in cubes.
  2. Fry the bacon and the cheese until golden brown.
  3. Whisk the eggs with the cream.
  4. Pour in the egg mixture.
  5. Cook with the lid closed for 5 to 7 minutes.

Baked mackerel

Like to cook the mackerel at different stages:

  1. Wash the fish and cut cut the head, dividing it in half lengthwise.
  2. Put in a baking dish skin side down.
  3. Salt, pepper to taste, pour in the lemon juice.
  4. To grease with mayonnaise.
  5. Bake at 200 degrees for 20 minutes.
  6. 5 minutes before the end of the sprinkle with the grated cheese.

Salad with nuts and cheese, and spinach

The recipe of the salad:

  1. 200 grams of spinach to wash and let dry.
  2. Prepare a sauce of lemon juice, olive oil and balsamic vinegar.
  3. 100 grams of parmesan cheese cut into thin slices.
  4. Put in a bowl the spinach, the cheese, a handful of pine nuts, pour the sauce.

Soup cream of cauliflower

How to prepare cream of soup:

The metabolism reaches a state of ketosis
  1. The cauliflower, wash and put to cook.
  2. If you want, you can add a mushroom or a cube of beef broth.
  3. Through 8 minutes after boiling in a pan put the container of cream cheese, a tablespoon of butter and 100 ml cream.
  4. Cook until the dissolution of the cheese and the softening of the cabbage.
  5. Grind the soup to the cream-of-state submersible mixer.

Cupcake lemon

How to prepare low carb cupcake:

  1. Mix half a cup of almond flour and a quarter cup of flaxseed meal.
  2. Add a teaspoon of baking powder, saharozamenitel, 70 grams of melted butter, 100 milliliters of cream.
  3. Mix until homogeneity.
  4. Add 3 eggs, again mix.
  5. Add to the dough, the juice and zest of two lemons.
  6. Knead the dough and pour on molds.
  7. Bake at 180 degrees for 20 minutes.

The damage and contraindications of the diet keto

You can not keep this type of power supply in the following cases:

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

The women in period of gestation of the child and breastfeeding this type is also not recommended, but the clients of the woman, who ventured to say about what this diet was carried out without complications. During pregnancy, all actions must be consistent with the doctor.

The side effects of the diet keto:

  • the flap (to add in the diet more liquids and fiber);
  • nausea (the first week);
  • bad breath (due to decomposition products of the fat, there is no danger);
  • vertigo (the first week, you are going alone).

If you are completely healthy, diet keto damage to the body does not bring. The side effects usually go away after the first week. The damage to the keto diet can be if there are serious chronic diseases, which are contraindications.

The ketogenic diet helps you get rid of the extra pounds, while maintaining the health. Ketone for slimming diet, is the most popular, satisfying, and comforting, among other modes of supply of the most effective way to. Correctly calculated the balance of nutrients fast and easy weight loss. Out of the keto food easily, without side effects. The body quickly returns to generate a new source of food — carbohydrates. The important thing is not to return to power with a large amount of sweets and make, which causes excess weight.