Ketogenic keto diet - weekly menu for women, complete list of products

The ketogenic keto diet is a low-carb diet that is high in fat and moderate in protein.Due to the low content of carbohydrates in the daily menu, the body converts lipids into fatty acids and ketone bodies.

The latter enters the brain and is a source of energy instead of glucose.This process is called ketosis, hence the name of the diet.Although the main products of the keto diet are fish, red meat, poultry, cheese and cottage cheese, the diet is moderately expensive.

The essence of the keto diet

Keto diet is the most effective way to burn fat in women.Dieting does not stress the body by trying to store fat cells.A ketogenic diet simply restores the work of metabolic processes.

During this diet, carbohydrates are reduced as much as possible, so the body has to change its metabolism so that the energy needed for life is extracted from fat cells.The latter produces ketone bodies (the process is ketosis), which become the main source of fuel for the nervous system and brain.

This gave rise to the second name of the diet - ketone.Such processes occur if the daily intake of carbohydrates is less than 100 g.

Dietary diet requires compliance with the following rules:

1. Be prepared to lose water quickly, not fat, at the beginning of the diet.Splitting will take longer, so don't rush to give up halfway;
2. The most important rule is to drink more water.Ignoring this point in your diet can lead to dehydration, which will have extremely negative consequences.Always carry a small bottle with you when drying;
3. A positive aspect of the ketogenic diet is that alcohol is allowed.In moderation, you can drink drinks containing minimal sugar: cognac, whiskey, rum, etc.
4. Fats are not excluded.Since carbohydrate intake is limited, there must be an alternative source of energy.There is no fat restriction in the ketogenic diet, you can eat steaks, grilled chicken or fish, but try to eat those found in oil, avocado, olives, seeds.

Types of Ketogenic Diets

There are several types of diets:

1. standard- The most common version of the keto diet.The main idea is to avoid carbohydrates almost entirely;
2. target- taking small amounts of carbohydrates after training to replenish glycogen and increase the efficiency of the training process;
3. cyclical- Entering carbohydrates into the diet as needed.As a rule, this happens intuitively, because the body is exhausted.The cyclic keto diet is based on the scheme "5 days of eating according to the rules of the keto diet - 2 days of eating high carbohydrates, or carb loading".

Benefits of the keto diet

The ketogenic diet has many positive aspects:

1. Helps people with epilepsy.The keto diet induces ketosis - an increase in the level of ketone bodies in the body, which reduces relapses in people with epilepsy;
2. reduces the risk of cancer;
3. Helps to remove acne.If the cause of the skin rash is an increase in blood sugar, then the ketogenic diet will help clear the skin;
4. protects the brain.Thanks to research, scientists have learned that the ketogenic diet reduces the risk of developing Alzheimer's disease, Parkinson's disease, and other neurological and mental diseases;
5. You can enjoy your favorite foods without counting calories or time limits;

The keto diet is often called the Meryl Streep diet.The reason is not that the famous actor became the founder of this weight loss method.He played one of the main roles in the film "Do not harm".

Differences from any other protein diet for weight loss

The principle of any protein diet is a low-carb "protein" meal.The principle of the keto diet is a fatty diet.The idea of a high protein diet is to force the body to get maximum calories from protein.The idea behind the keto diet is to make you do the same thing, but from fat.

"Kremlin", Dukan diet for weight loss - low-fat dairy products, limited cheese, lean meat (preferably boiled, steamed).A keto weight loss diet consists of full-fat dairy products, nuts, vegetable fats (avocado, nuts, fatty sauces, vegetable oils).

Choosing a diet menu is the next step after getting acquainted

• Breakfast can contain up to 15 g of carbohydrates.You can get them from non-starchy foods like cheese or vegetables.A breakfast option consists of scrambled eggs or a 3-4 egg omelet, perhaps with roasted tomatoes, a protein shake, and toast and cheese.Such a breakfast will cost 550-600 kcal;
• You should never choose grains, sugar, starchy vegetables, milk, yogurt or fruit for lunch.Carbohydrates should be limited as much as possible, the permissible value is 15 g.Meat and salads are ideal for lunch;Soup with meatballs is suitable, but without potatoes or noodles.Lunch option: brown rice with chicken breast and cheese.dinner will take 350-400 kcal;
• For dinner, you can choose combinations of meat and green vegetables.Vegetable fats will be useful in this meal.They can be obtained from nuts or vegetable oils for salad preparation.Dinner example: Baked salmon or trout in foil and salad.The calorie content of food is about 300;
• Do not forget about food in the form of an afternoon snack or a second dinner.During them, you cannot exceed the carbohydrate limit of 5 g.Types of food: boiled eggs, fish, cucumber, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only correct one for the ketogenic diet.But in his example you can see the ratio of proteins, carbohydrates and fats.Knowing the list of products, you can create a varied and healthy diet every day.

Need to count calories on a keto diet?

You need to count calories and also take into account the amount of nutrients (proteins, fats and carbohydrates) - BZHU.

During the first 7 days of the keto diet, it is important to consume proteins and fats in a 50/50 ratio, since your body has not yet switched to breaking down its own fats and will actively produce glucose from protein, that is, from muscles.To maintain muscle mass as much as possible, it is recommended to take 3-4 g of protein per 1 kg.your weight

Watch the ratio of proteins and fats in your diet.

Starting from the second week of the diet, the amount of fat increases to 65-75%.Proteins make up 20-30%, about 5% are carbohydrates.By understanding these numbers, you can balance your nutrients by reducing carbs to zero and increasing the percentage of fat.

On a keto diet, it's important to increase the amount of fat in your diet so that the body uses fat as its main source of energy.

Keto diet: duration, stages, adaptation

Sometimes you may hear that the keto diet is a simple low-carb diet.In fact, this is not true at all.According to the principles of its effect on the body, this system is very similar to the popular Atkins diet.

In the first week, you should not expect significant losses of body fat, since at this time the body has not yet adapted to the new regime and continues to process the remaining reserves of carbohydrates.

The phases of body restructuring look like this:

1. first.Continues 12 hours after the last carbohydrate meal.At this stage, the body will completely use the available glucose reserves;
2. second.Lasts 24-48 hours.At this time, the body uses glycogen reserves contained in the liver and muscles;
3. the third.The beginning of metabolic restructuring.The body looks for an alternative to carbohydrates in fatty acids and proteins, including muscle mass;
4. fourth.It starts on the 7th day.The body adapts to the lack of carbohydrates and goes into a ketogenic state, leaving proteins as an energy source.

In addition to the listed stages, there is another - the right way out of the keto diet.You cannot immediately switch to a high-carbohydrate diet.The body still needs to adapt, but this time it will have to switch to glycolysis.For this, carbohydrates should be gradually introduced, increasing their amount by a maximum of 30 g per day.

Keto diet meal plan

Although you already know that the keto diet is a low carb meal plan, there is still a lot to learn about how to follow this meal plan and achieve results without fail.Regardless of which version of the keto diet a woman chooses, she should be able to create a menu herself.

First, you need to calculate your daily calorie intake.It depends on what the woman's goal is - to burn fat or increase muscle mass.To perform the calculation, you can use the example given for a woman weighing 75 kg.Its daily calorie content is equal to 2000 kcal.

He should get 2g of protein per kg of lean muscle mass per day.We calculate the amount of protein he will need throughout the day: 75 * 2 = 150 g.

If a woman does not know the number of daily kilocalories she needs, then she can use the Mifflin-Geor formula:

• (10*weight (kg)) + (6.25*height (cm)) – (5*age (years)) – 161.
• (70+70)+(6.25*165)-(5*25)-161= 700+1031.250-125-16=1445 – daily calorie content for a woman.

Rules for achieving ketosis

Follow these guidelines to get into ketosis:

1. Avoid foods that cause insulin spikes.
2. Add sports activities.You don't need to put too much stress on yourself;It is enough to devote 20-30 minutes a day to light physical activity.This will help you lose weight more effectively;
3. Stop worrying about eating fat because it's the main source of energy on the keto diet;
4. Reduce the amount of protein intake - bring the amount to about 1.4-1.7 g per 1 kg.your weight;
5. Limit your carbohydrate intake - reduce your intake to 35-50g (about 20g of net carbs);
6. You can try fasting to increase your ketone levels.Make sure your body can handle it;
7. Drink a lot of water - the amount of liquid you drink can reach 3-4 liters per day.

Signs of ketosis:

• loss of appetite;
• Increased energy, increased strength and energy, improved mood;
• Possible smell of acetone from the body and urine, from the mouth;
• The presence of ketones in the urine (checked with special test strips).

What to do on a keto diet:

• Drink plenty of clean water at a rate of 30 ml.per 1 kg.weight.If you don't know how to drink water (and it's really a habit and an acquired skill), install an app on your phone that will definitely remind you;
• Eat fiber-rich green vegetables.

List of recommended foods

Nutritionists emphasize a huge list of products from which you can create your diet on a low-carb keto diet.You can print this list and tape it to your dining room table.

Allowed foods include:

• fruit- allows the consumption of sugar-free apples, grapefruits, oranges;
• nuts- suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
• eggs- A product rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
• fish- Another source of protein and polyunsaturated fatty acids.Eating red fish, cod, herring, flounder, capelin, halibut and tuna will balance the diet;
• meat- the main source of proteins and vitamins.Poultry, beef, rabbit and pork are preferred;
• vegetables- A healthy and low-calorie product, rich in fiber.However, their quantity should be limited, because some vegetables are high in carbohydrates.We prefer: green salad, spinach, radish, cucumber, zucchini and cabbage;
• seafood- It is rich not only in proteins, but also in nutrients.Mussels, squid, crabs, shrimps and oysters are well absorbed by the body;
• Low-fat fermented milk products- rich in calcium, vitamins and minerals (curd, cheese, yogurt, skimmed milk and kefir).

The main advantage of the diet is the natural correction of the metabolism, due to which you lose extra pounds, but in such a way that the body is not in a state of stress.

The keto diet is well suited for those who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to get lean.

What can you drink?

The ideal drinks for the keto diet are:

• coffee without sugar;
• green or black tea;
• clean water

Keto drinks include sugar-free lattes, wine, and coconut water.

forbidden food

A list of strictly prohibited foods during the keto diet:

• sugar
• bakery products (bread, bread);
• carbonated drinks;
• sweet fruits (bananas, grapes, mangoes, persimmons);
• Vegetables rich in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
• Confectionery (cakes, chocolate, marshmallows, waffles).

The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of fluid per day.Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.

The main components of the keto diet are fish, meat, dairy products and seafood.

Sweeteners for the Ketogenic Diet

Direct sugar substitutes do not affect blood sugar levels, but can negatively affect weight and promote cravings for sweet foods.

Some of the worst sweeteners are:

• maple syrup;
• honey
• concentrated fruit juice;
• fructose;
• Agave syrup.

They have high calorie content and harmful properties (weight gain, risk of insulin resistance, liver and kidney effects) identical to white sugar.

Keto diet rules

The ketogenic diet doesn't have very strict rules;It can hardly be classified as rigid methods.And yet, in order to achieve maximum results without harming your health, you should listen to the recommendations of specialists:

1. have dinner no later than 4 hours before going to bed;
2. Don't get carried away, no matter how you like the result.The recommended duration is a week.Only the most desperate people, who need to thoroughly adjust their figure and lose impressive kilograms, can decide within a month;
3. drink at least one and a half to two liters of water a day;
4. play sportsThis will speed up the weight loss process;
5. It is allowed to enter 30-50 g of carbohydrates in the diet daily;
6. Boiling, stewing, frying, baking and steaming are allowed.frying is prohibited;
7. Fight hunger wisely.sprinkle with nuts or fruit;
8. The women's menu will have a lower daily calorie content and a large amount of berries, nuts, fruits and vegetables.Men's diet should be more caloric and fish and meat should be eaten instead of vegetable food;
9. Follow a split diet, 5-6 times a day, with minimal portions.Keto diet promotes comfortable weight loss and maintenance of results after leaving it;
10. Watch the calorie content of your food.You should spend much more than you consume.

The keto diet (also called ketogenic) is a nutritional system originally designed for children with epilepsy.In 1921, endocrinologist R. Wooditt first discovered that the liver produces ketone bodies during a low-carb and high-fat diet.

In the same year, the therapist R. Wilder called this diet the keto diet and began to use it to treat epilepsy in situations where medication had no effect.

Precautions and contraindications

A ketogenic diet can provoke a dangerous result for the body - ketoacidosis.This is poisoning of the body with ketones and their breakdown products, which can lead to coma.Ketoacidosis is accompanied by the smell of acetone from the body of a person who has lost weight, his urine and sweat.In this case, you need to drink a lot of clean water to remove fat breakdown products from the body.

Its protection is contraindicated:

• patients with diabetes;
• Patients with diseases of the digestive, cardiovascular, and genitourinary systems;
• children under the age of 18;
• women who are breastfeeding;
• pregnant

The diet is difficult for men, but it allows them to emphasize all the muscle definition.Physical activity is based on the consumption of glucose by the muscles, which is released by the keto diet.A man may experience severe weakness.

Negative symptoms make the diet unacceptable for people engaged in mental work.It will be difficult for them to concentrate even on their usual activities.

This is due to a sharp drop in blood sugar levels, while the amount of insulin remains unchanged.The need to replenish glucose reserves is not met, the body is forced to use glycogen reserves.At the same time, the brain and muscles feel a clear lack of the main source of energy.Lethargy and apathy will pass with increased ketone levels and decreased glucose.

Keto Diet Recipes

There are many foods you can think of that are delicious and will help you get into ketosis.We present some interesting recipes.

Chicken casserole with feta cheese and olives in pesto sauce

Your taste buds will thank you.

For 4 servings you will need:

• Chicken fillet - 680 g;
• olive oil (for frying) - 60 g;
• Pesto sauce - 85 g;
• cream - 1.5 cups;
• Pickled olives - 8 tbsp.L.;
• feta cheese - 230 g;
• garlic - 1 clove;
• pepper - to taste;
• Salt - to taste.

For services:

• greens - 480 g;
• Olive oil - 4 tbsp.L.;
• ground black pepper - to taste;
• Sea salt - to taste.

Preparation:

1. heat the oven to 200 degrees;
2. Cut the fillet into pieces.sprinkle salt and pepper to taste, fry until golden;
3. Mix pesto and cream in a bowl;
4. Place the fried chicken pieces in a baking dish with olives, feta cheese and garlic.Add the cream sauce from the bowl;
5. Bake for 20-30 minutes until the dish is light brown around the edges.Bon appetit!

A simple side dish of herbs and olive oil will help bring out the flavor of the dish;You can add asparagus or beans.

Cream soup with cauliflower

• butter - 20 g;
• chicken broth - 150 ml;
• onion - 1 pc.;
• hard cheese - 30 g;
• Cauliflower - 200 g;
• cream - 30 ml;
• Salt - to taste.

Method of preparation:

1. Cut the onion into small cubes and fry in butter until golden.At the same time, cook the cabbage;
2. Heat the broth, add fried onions and cream.Pass the cabbage through a blender and add it to the whole mass;
3. Add grated cheese.After boiling, cook the soup on low heat for another 10 minutes.Add spices.The keto diet can be a life-changing experience for many people.But it can turn out to be unpleasant and not at all productive if you don't follow the rules of this system.Bon appetit!

Ginger Beef Roast

Ingredients for 2 servings:

• Steak without bone - 2 pcs.;
• olive oil - 2 tbsp.L.;
• onion - 1 pc.;
• garlic - 1 clove;
• tomatoes - 2 pcs.;
• ground ginger - 1 tsp;
• Apple vinegar - 4 tbsp.L.;
• pepper - a pinch;
• Salt - to taste.

Method of preparation:

1. Pour oil into the pan and fry the steaks on medium heat;
2. When both sides are well cooked, add onions, garlic and tomatoes;
3. Mix ginger, salt, pepper and vinegar in a glass, add to meat, mix;
4. Cover with a lid, reduce the heat and cook until the liquid evaporates;
5. Serve with herbs.Bon appetit!

Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.

4 egg omelette

• dried mushrooms - 30 g;
• eggs - 4 pieces;
• vegetable oil - 20 g;
• smoked pork - 120 g;
• hard cheese - 60 g;
• Salt - to taste.

Method of preparation:

1. Soak dried mushrooms in hot water;When they become soft, cut into strips;
2. Beat the eggs well;
3. Heat the vegetable oil in a pan on a moderate heat;
4. Slowly pour the beaten eggs into the oil so as not to splatter, then add the chopped mushrooms to the mixture.Bon appetit!

Broccoli and Cheese Casserole

• egg - 2 pc.;
• Broccoli - 200 g;
• onion - 1 pc.;
• hard cheese - 40 g;
• cream - 50 ml;
• butter - 20 g;
• Salt - to taste.

Method of preparation:

1. Cut broccoli into florets and boil in salted water.After a quarter of an hour, drain it in a strainer;
2. Cut the onion into thin rings.Fry in butter in a hot pan;
3. Add the onion to the broccoli.Continue frying for a few more minutes.Pour in the beaten egg;
4. Mix grated cheese with cream.Pour this sauce into the pan.Simmer on low heat for about 10 minutes.Bon appetit!

Spinach salad with cheese and nuts

• spinach - 160 g;
• hard cheese - 60 g;
• Nuts (of your choice) - 40 g;
• olive oil - 20 ml;
• Bacon - 50 g.
• Salt - to taste.

Method of preparation:

1. Finely chop the bacon and fry until golden.Roughly chop the spinach and grate the cheese;
2. Mix all ingredients, add ground nuts, pour oil.Add some seasoning to taste.Bon appetit!

Asparagus Broccoli

• onion - 100 g;
• Cabbage flowers - 400 g;
• heavy cream - 100 ml;
• eggs - 4 pieces;
• butter - 40 g;
• Salt - to taste.

Method of preparation:

1. Boil cabbage flowers in salted water for 15 minutes, drain;
2. Fry onion cut into rings in butter until golden;
3. Add boiled broccoli florets to onions and fry for 5 minutes;
4. Then add egg and mix.Bon appetit!

Omelet with cheese and bacon

• hard cheese - 40 g;
• dried mushrooms - 15 g;
• bacon - 70 g;
• egg - 2 pc.;
• olive oil - 15 ml;
• Salt - to taste.

Method of preparation:

1. Send the mushrooms to 50 ml.hot waterAfter steaming, cut them into thin strips.At the same time, heat oil in a pan;
2. Beat the egg and fry it.Then add mushrooms and finely chopped bacon.sprinkle the food with cheese;
3. Cook the dish on low heat under the lid for about 10 minutes.If desired, you can add a little salt.Bon appetit!

Mackerel in the oven

• tomato - 1 pc.;
• onion - 1 pc.;
• Provencal herbs - whisper;
• Turmeric - a pinch;
• lemon - half;
• mackerel - 300 g;
• ground ginger - a pinch;
• Salt - to taste.

Method of preparation:

1. Cut the fish and sprinkle with spices.Finely chop the vegetables and put them in the mackerel;
2. Wrap the fish in foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Bon appetit!

conclusion

1. In addition to weight loss by burning body fat, the keto diet helps improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
2. The keto diet is a real godsend for men who can't live without a good piece of meat and want to tone up their bodies at the same time;
3. Ketone bodies are produced by the liver from fat and are designed to provide fuel for the human internal organs;
4. There are three types of diets - classic, targeted and cyclical;
5. To switch energy production to fat deposits, it is necessary to consume no more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, seizures, and fast heart rate may occur.extremely rare: hair loss, dyspepsia, lactation problems;
7. The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and protein you consume.