Keto diet for weight loss at home for women

One of the most rich and effective — keto (keto) diet. In this mode, the body is not experiencing stress due to the lack of the sensation of hunger. This diet is great for people who love narrow food, the fat and calorie dishes.

What is the keto diet

Initially, the power mode is used for the treatment of diseases, after the used by athletes. Later, this diet has gained great popularity, and ordinary people who wish to lose weight.

Name diet is derived from the words ketosis. During the period of this mode of operation has begun this process in the body, through which go the unnecessary pounds. Ketosis is a special implementation of mechanisms of alternative energy, when the body stops flowing carbohydrates (key energy source). During the period of carbohydrate fasting, the body begins to break down the fat cells with formation of ketone bodies. this mechanism has evolutionary meaning, for the person to be to survive in conditions of lack of carbohydrates from food, rich in proteins and fats. Ketones act not only as energy, but it is food for the brain.

Keto diet means that nutrients are derived mainly from protein and fats. Calculate your diet by the following ratio: carbohydrates before 5-10%, fat up to 70-75%, protein 20-25%.

The essence of the diet

The diet plan keto diet be sure to control the quantity of consumed carbohydrates. Their should be no more than 60 grams. Better, their number was about 20 grams. The amount of protein you need to gather for each one separately. This amount should cover the needs of the organization based on gender, age, and physical activity. Balance calories is supported by fats. Thanks to such proportions begin the process of ketosis.

Use keto diet

The ketogenic diet is not only these, it helps to quickly lose those extra pounds, but also reduces the risk of many diseases, as well as the efficacy is not inferior to the diet during the fasting days. This function is very rich, well-balanced, therefore, goes beyond a diet with a low fat content in the diet that harm the body. Low levels of sugar in the indeed the blood during a diet, plays important role health. At a low level of sugar, the pancreas produces less insulin. Independent studies have shown that people who keep a keto diet relieve more than two times more weight in comparison with other diets. This reduces the level of bad cholesterol in the fact the blood. Due to the large amount of iron in meat, fat, diet has a beneficial effect on the health of women.

Useful properties of the diet:

• reduces insulin sensitivity in 75%, patients with diabetes can even more not to take drugs?
• improved indicators of lipid profile, which reduces the risk of developing cardiovascular diseases?
• body with the right fatty acids?
• increases the level of high density lipoprotein (good cholesterol);
• ketone bodies that help people with severe neurological diseases, reduces the symptoms and relapses (Alzheimer's, Parkinson's, epilepsy);
• increases the efficiency of anticancer 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 cystic ovarian disease is directly related to the level of insulin.

Varieties of ketogenic diet

The ketogenic type of food there are 5 variations:

• the classic?
• target?
• circular;
• high in protein?
• delimiting.

The classic variant of power implies the following ratio of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbs. Excluding fast and slow carbohydrates, remain the only low-calorie vegetables.

The objective is most suitable bodybuilders. Athletes engaged in high intensity workouts, working up to heavy weights the muscles of the back, of hand, of foot is permitted to eat before exercise, carbohydrates. Burned during severe physical activities. If you are dealing with the fitness, light aerobic exercises, or a novice athlete, and loads of you have little ones, it's appearance is not enough.

Circular is recommended for those who process of slimming up. Magazines make carbohydrates taking, so eat slow carbohydrates, such as grains, to restart the metabolism. Sweets and flour, are prohibited. The body is experiencing a little anxiety and slimming will continue and again, when you return to the ketogenic diet. To carb boot may weekly (5 days no carbs, 2 days of slow carb) or once a month. For a month diet plan, a day to let yourself complex carbohydrates. Go back to the keto diet, not later than 24 hours. Ideal for beginners to lose weight, it's hard to keep long without carbohydrates.

Diet with a high content of proteins. It is ideal for people with very large mass of the body and wish to build muscle. The ratio of nutrients in the diet — 35% protein, 60% fat, 5% carbs. Gradually with this method, move on to the classic keto diet.

Delimiting a species implies the consumption of carbohydrates to not more than 12 grams a day. This type of diet should be under the supervision of doctors. Prior to the start delimiter style quick three days. This species is usually practiced in medical institutions for patients with cancer.

Approved products

Products on the keto diet for prepare choose from the following list:

• any meat, in any form, including baked, with any fat content, and the more fat, the better?
• fat?
• any internal organs (liver, kidney, heart);
• fish of every kind, from the more fat, the better?
• caviar fish?
• seafood?
• eggs anybody?
• each vegetable oil?
• the butter?
• green vegetables (cucumbers, zucchini, any cabbage, green asparagus, celery);
• other vegetables that are low in carbohydrates, non-starchy (tomato, eggplant, pepper);
• dairy products with high fat content (cheese, cream, sour cream, cheese);
• mushrooms of any kind?
• sausages without their content in carbohydrates and prohibited ingredients?
• high-quality mayonnaise without starch and sugar?
• gelatin?
• of the fruit may be only the lemon and the blueberries?
• green and leafy salads?
• carrots in limited quantities, from 50 grams a day in cooking?
• milk, high fat, little by little, not more than 60 ml a day.

Prohibited products

It is forbidden to consume anything with sugar, starch, flour, products with a high content of carbohydrates.

In the menu ketone diet you are not allowed to include the following:

• sweet soda?
• juice boxes?
• fruit?
• pastries, bread, all flour?
• cake?
• chocolate, candy
• honey?
• the pasta?
• cereals (buckwheat, rice, barley, oats);
• legumes?
• potatoes?
• the beets?
• the berries?
• bran?
• a lot of fructose?
• milk powder.

Adjustment portions of the agency

The body does not get right into ketosis, it takes some time to change lanes.

Restructuring for the new mechanism of alternative energy takes place in several stages:

1. Than half of the day to day. Consumed the reserves of glucose circulating in the body.
2. Following a day or two. Burned residues of glycogen.
3. The third-fourth day, the body starts looking for alternative sources of energy, starts the regeneration of the metabolism.
4. In a week starts ketosis. The body is entirely rebuilt and gets energy from ketones.

Menu for a week

Estimated keto diet menu for a week for women and men:

Monday:

• breakfast: fat, fried with eggs, tomatoes and beans?
• lunch: salad chicken fillet with Adyghe cheese, olive oil, lettuce, bell pepper?
• dinner: mackerel, grilled with butter and lemon.

Tuesday:

• omelette with goat cheese, cherry tomatoes, royal?
• lunch: soup with meatballs, melted yellow cheese cream and broccoli?
• dinner: lamb, braised with cabbage.

Environment:

• scrambled eggs with cream, cheese-cake cheese with ham?
• lunch: salad with shrimp, avocado, olive oil, tomato, cucumber?
• dinner: pork chops from pork meat with grated hard cheese, grilled zucchini.

Thursday:

• eggs, sautéed with onions, bacon and tomatoes?
• lunch: meatballs made from pork meat, cooked cream with the cauliflower?
• dinner: chicken fillet, stuffed cheese, eggplant, baked in cream.

Friday:

• salad cutlets from cabbage, cheese, sausages?
• burgers from the cabbage and pork, boiled cream?
• dinner: zucchini stuffed with minced meat, cheese and cream, baked in the oven.

Saturday:

• omelet with ham and vegetables?
• lunch: pork steak, oven-baked under cheese, sour cream with the tomatoes?
• salmon under mayonnaise and cheese, cooked in the oven.

Sunday:

• breakfast: omelette with ham, mushrooms and cheese?
• lunch: chicken fillet, stuffed tomatoes, cheese, wrapped in bacon and baked in the oven?
• dinner: salmon under sour cream sauce with broccoli.

Cooking recipes for keto diet

During the preparation of meals for a keto diet, choose products with high fat content: cheese, bacon, lard, butter, fatty varieties of fish and meat. Vegetables can be in raw form, and frying, boil or bake. Menu on a keto diet are from the list of allowable food selection cooking processing any (roast, stew). Cheese on keto diet included almost all of the dishes, they contain a large amount of fats and proteins.

Casserole broccoli with cheese

Gradual preparation:

1. 400 grams of broccoli boil for 2 minutes in salted water.
2. Half of the onion sauté with a clove of garlic.
3. Put it in the pan the onions, broccoli, basil, salt, pepper.
4. 8 eggs, beat in a separate bowl and pour into the pan with the vegetables.
5. Simmer under the lid closed for 7 to 9 minutes.
6. When submitting sprinkle with the grated parmesan.

Omelet with bacon and cheese

How to cook an omelet for 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. Add egg shells to the mixture.
5. Cooking under the lid closed for 5-7 minutes.

Grilled mackerel

How to bake fish in stages:

1. The fish are washed, and to slay, cutting off the head, splitting it in half lengthwise.
2. Put in a baking pan, greased, skin side down.
3. Salt, pepper, drizzle with lemon juice.
4. And a little mayonnaise.
5. Bake at 200 degrees for 20 minutes.
6. 5 minutes before the end sprinkle with grated cheese.

Salad with walnuts, cheese and spinach

Salad recipe:

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

Cream soup of cauliflower

How to cook cream soup:

1. Cauliflower rinse and put on the boil.
2. Optionally, you can add mushrooms or a roll of a general cube.
3. In 8 minutes after boiling in the pot, put the package of cream cheese, a tablespoon of butter-fat 100 ml cream.
4. Boil to dissolve the cheese and to soften the cabbage.
5. Grind cream soup situation immersion blender.

Key lime pie

How to cook low carb cupcake:

1. Mix half a cup of almond flour with a quarter cup of linen flour.
2. Add a teaspoon of baking powder, sweetener, 70 grams of melted butter, fat 100 ml cream.
3. Stir until smooth.
4. Add 3 eggs, mix again.
5. Add in the dough the juice and zest of two lemons.
6. Knead the dough and pour molds.
7. Bake at 180 degrees for 20 minutes.

Harm and contraindications for keto diet

Can't be stuck in this kind of food in the following cases:

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

Women during the reproductive age and breast-feeding, this kind of does not constitute, and testimonies from women who have risked they say that the diet was without complications. During pregnancy, all actions should be agreed with your doctor.

The side effects from the keto diet:

• constipation (add to your diet more liquids and fiber);
• nausea (first week);
• bad breath (due to breakdown products of fat, does not carry a risk)?
• vertigo (first week, usually pass on their own).

If you are perfectly healthy, keto diet damage to the body brings. Side effects usually subside after the first week. Damage from the keto diet can be if there are serious chronic diseases, which are contraindications.

This diet you these, it helps to quickly get rid of the extra pounds while maintaining your health. Ketone diet for weight loss — the most popular, satisfactory and comfortable, among other, ways of maintenance, while the most effective. Properly designed balance of nutrients will help you easily and quickly to lose those extra pounds. Out of keto power easily, without side effects. The body quickly moves to a new power source — carbohydrates. The main thing — not to return to the food with a lot of sweet and starchy foods and led to extra weight.