Ketogenic KETO diet - weekly menu for women, full 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 carbohydrate content in the daily menu, the body converts lipids into fatty acids and ketone bodies.

The latter enter the brain and serve as a source of energy instead of glucose.This process is called ketosis, hence the name of the diet.Despite the fact that the main products of the keto diet are fish, red meat, poultry, cheeses and cottage cheese, the diet is moderately expensive.

The essence of the keto diet

The keto diet is the most effective method for burning fat in women.The diet does not stress the body trying to stock up on fat cells.The ketogenic diet simply restructures the way metabolic processes work.

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

This served as the basis for the second name of the diet - ketone.Such processes occur if the daily intake of carbohydrates is less than 100 g.

The nutritional diet requires compliance with the following rules:

1. Be prepared for the fact that at the beginning of the diet, the weight will be lost quickly due to water and not fat.It will take longer to separate, so don't rush to give up halfway through.
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 have a small bottle with you when drying.
3. One positive aspect of the keto diet is that alcohol is allowed.In moderation, you can drink drinks with a minimum sugar content: cognac, whiskey, rum and so on.
4. Fats cannot be excluded.Since carbohydrate intake is limited, there must be an alternative source of energy.There are no restrictions on fats in the ketogenic diet, you can eat steaks, fried chicken or fish, but try to consume those found in oil, avocados, olives, seeds.

Types of Ketogenic Diets

There are several types of diets:

1. Typical- The most common version of the keto diet.The main idea is to avoid carbohydrates almost entirely.
2. Target– consuming a small amount of carbohydrates after training to replenish glycogen and increase the effectiveness of the training process.
3. Circular– introducing carbohydrates into the diet as needed.As a rule, this is done intuitively as the body becomes exhausted.The cyclical 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

There are many positive aspects to the ketogenic diet:

1. It helps people with epilepsy.The keto diet leads to ketosis - increased levels of ketone bodies in the body, which reduce relapses in people with epilepsy.
2. It reduces the risk of cancer.
3. It helps to get rid of acne.If the cause of the skin rashes is high blood sugar, then a ketone diet will help clear up the skin.
4. It protects the brain.Thanks to the study, scientists 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 eat your favorite foods without counting calories or limiting your time.

The keto diet is often called the Meryl Streep diet.The reason is not that the famous actress became the founder of this weight loss method.He played one of the main roles in the movie "Do No Harm".

Differences from any other protein diet for weight loss

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

"Kremlin", the Dukan diet for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably boiled, steamed).A keto weight loss diet consists of whole milk products, nuts, vegetable fats (avocado, nuts, fatty sauces made from vegetable oils).

Choosing a menu for a diet is the next step after familiarization

• Breakfast can contain up to 15 grams of carbohydrates.You can get them from non-starchy foods such as cheese or vegetables.The breakfast option consists of scrambled eggs or an omelette with 3-4 eggs, possibly with fried tomatoes, a protein shake and toast and cheese.Such a breakfast will cost 550–600 Kcal.
• For lunch, you should never choose grains, sugar, starchy vegetables, milk, yogurt or fruit.Carbohydrates should be limited as much as possible, the permissible value is 15 g.For lunch, meat and salads are ideal.meatball soup is fine, but no potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will take 350–400 Kcal.
• For dinner, you can choose combinations of meat and green vegetables.The vegetable fats in this meal will be beneficial.They can be obtained from nuts or vegetable oils for salad dressings.Dinner example: baked salmon or trout in foil and salad.The calorie content of one meal is about 300.
• Do not forget about snacks in the form of an afternoon snack or a second dinner.During their duration, you cannot exceed the 5g carbohydrate limit.Snack items: boiled eggs, fish, cucumbers, 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.

Do you 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.

In the first 7 days of the keto diet, it is important to consume 50/50 protein and fat, as your body has not yet switched to breaking down its fats and will actively produce glucose from protein, i.e. muscle.To maintain muscle mass as much as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.

Pay attention to 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 the nutrients by reducing carbohydrates to zero and increasing the percentage of fats.

On a keto diet, it is 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 regular 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.

You should not expect significant body fat losses in the first week, as at this time the body has not yet adapted to the new regime and continues to process the remaining carbohydrate reserves.

The phases of body restructuring look like this:

1. First.It lasts 12 hours after the last carbohydrate meal.At this stage, the body will completely deplete existing glucose stores.
2. Second.It lasts 24-48 hours.At this time, the body uses the glycogen stores contained in the liver and muscles.
3. Third.The principle of metabolic restructuring.The body looks for an alternative to carbohydrates in fatty acids and proteins, including those contained in muscle mass.
4. Fourth.It starts on the 7th day.The body adapts to the lack of carbohydrates and goes into a ketogenic state, abandoning protein as an energy source.

In addition to the mentioned stages, there is one more - the right way out of the keto diet.You can't immediately switch to a high-carb nutritious diet.The body again needs to adapt, but this time it will have to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount by no more than 30 g per day.

Keto Diet Meal Plan

Although you already know that the keto diet is a low-carb diet plan, there is still a lot to learn about how to stick to this diet 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 on her own.

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

He should be getting 2g of protein per kg of lean muscle mass per day.We calculate for this the amount of protein he will need to receive throughout the day: 75 * 2 = 150 g.

If a woman does not know the daily number of 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 snacks, as they cause insulin spikes.
2. Add sports activities.You don't need to push yourself too hard.it is enough to spend 20-30 minutes a day in light physical activity.This will help you lose weight more effectively.
3. Stop worrying about consuming fat as it is the main source of energy on the keto diet.
4. Reduce the amount of protein taken - bring the amount to a level of 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 volume of liquid you drink can reach up to 3-4 liters per day.

Signs of ketosis:

• Decreased appetite?
• Increased energy, increased strength and stamina, 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 the keto diet:

• Drink very clean water in the proportion of 30 ml.per 1 kg.weight.If you don't know how to drink water (and this is really a habit and an acquired skill), install an app on your phone that will definitely remind you.
• Eat green vegetables rich in fiber.

List of recommended foods

Nutritionists point to a huge list of products from which you can build your diet on a low-carb keto diet.You can print this list and pin it above your dining table.

Allowed food products include:

• Fruits– allows the consumption of unsweetened apples, grapefruit, oranges.
• Nuts– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios)
• Eggs– 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, halibut, 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 vegetable fibers.However, their quantity should be limited, as some vegetables contain carbohydrates in excess.We prefer: green salad, spinach, radishes, cucumbers, zucchini and cabbage.
• Seafood– rich not only in proteins, but also in nutrients.Mussels, squid, crabs, shrimps and oysters are well absorbed by the body.
• Low-fat dairy products– rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, skimmed milk and kefir).

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

The keto diet is suitable for people who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to become 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 foods

List of strictly prohibited foods during the keto diet:

• Sugar;
• Bakery products (bread, loaf).
• Fizzy drinks;
• Sweet fruits (bananas, grapes, mangoes, persimmons).
• Vegetables with a high carbohydrate content (potatoes, sweet potatoes, corn, parsley, onions, garlic).
• Cereals (rice, buckwheat, oatmeal, millet, pearl);
• Confectionery (cake, chocolate, marshmallows, waffles).

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

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

Sweeteners for the Ketogenic Diet

Instant sugar substitutes have no effect on blood sugar levels, but may negatively affect weight and contribute to cravings for sweet foods.

Some of the most harmful sweeteners are:

• Maple syrup?
• Honey;
• Concentrated fruit juice.
• Fructose;
• Agave syrup.

They are high in calories and identical to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effect on the liver and kidneys).

Rules for following the keto diet

The ketogenic diet does not have very strict rules.can hardly be classified as rigid methods.And yet, to achieve maximum results without harming health, you need to listen to the recommendations of experts:

1. Have dinner no later than 4 hours before bed.
2. Don't get carried away, no matter how much you like the results.The recommended duration is one week.Only the most desperate, who need to get their figure in order and lose an impressive amount of pounds, can decide on a month.
3. Drink at least one and a half to two liters of water a day.
4. Play sports.This will speed up the weight loss process.
5. It is allowed to introduce 30-50 g of carbohydrates into the diet daily.
6. Boiling, baking, grilling and steaming are allowed.Frying is prohibited.
7. Fight hunger wisely.Puff it up with nuts or fruit.
8. The menu for women will have a lower daily calorie content and a large number of berries, nuts, fruits and vegetables.A man's diet should be more calorie dense and instead of plant foods, they should eat fish and meat.
9. Follow a split diet, 5-6 times a day, in small portions.The keto diet promotes comfortable weight loss and maintenance of results after quitting.
10. Watch the calorie content of your food.You have to spend much more than you consume.

The keto diet (also called ketogenic) is a diet originally intended for children suffering from epilepsy.In 1921, endocrinologist R. Woodite first discovered that with a low-carbohydrate, high-fat diet, the liver produces ketone bodies.

In the same year, the therapist R. Wilder called this diet keto diet and began to use it for the treatment of epilepsy in situations where taking drugs did not bring any results.

Precautions and contraindications

The ketone diet can cause a dangerous consequence for the body - ketoacidosis.This is the poisoning of the body with ketones and their breakdown products, which can lead to falling into a coma.Ketoacidosis is accompanied by the appearance of the smell of acetone from the body of the person who is losing weight, his urine and sweat.In this case, you should drink plenty of clean water to remove fat breakdown products from the body.

It is not recommended to follow it:

• Patients with diabetes mellitus.
• Patients with diseases of the digestive, cardiovascular, urinary system.
• Children under 18 years of age.
• Breastfeeding women.
• Pregnant.

Dieting is difficult for men, although it allows them to emphasize all the muscle definition.Physical work is based on the consumption of glucose by the muscles, which is eliminated with 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 caused by 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 listlessness will pass as you adjust to increased ketone levels and decreased glucose levels.

Recipes for the keto diet

You can find many dishes that will be delicious and help you stay in ketosis.We will 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 tablespoons.large.;
• Feta cheese - 230 g;
• Garlic - 1 clove;
• Pepper - to taste;
• Salt - to taste.

For serving:

• Greens - 480 g;
• Olive oil - 4 tablespoons.large.;
• Ground black pepper - to taste.
• Sea salt - to taste.

Preparation:

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

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 of cauliflower soup

• Butter - 20 g;
• Chicken broth - 150 ml;
• Onion - 1 pc.;
• Hard cheese - 30 g;
• Cauliflower - 200 g;
• Cream - 30 ml;
• Salt - to taste.

Cooking method:

1. Chop the onion into small cubes and saute it with butter until golden brown.At the same time, cook the cabbage.
2. Heat the broth, add the fried onion and the cream.Pass the cabbage through a blender and add it to the total mass.
3. Add grated cheese.After boiling, simmer the soup over low heat for another 10 minutes.Add seasonings.The keto diet can be a life-changing experience for many people.But it can turn out to be unpleasant and unproductive if you don't follow the rules of this system.Good appetite!

Ginger roast beef

Ingredients for 2 servings:

• Boneless steak - 2 pcs.
• Olive oil - 2 tablespoons.large.;
• Onion - 1 pc.;
• Garlic - 1 clove;
• Tomatoes - 2 pcs.;
• Ground ginger - 1 teaspoon;
• Apple cider vinegar - 4 tablespoons.large.;
• Pepper - a pinch;
• Salt - to taste.

Cooking method:

1. Pour oil into a pan and brown the steaks over medium heat.
2. When both sides are well cooked, add the onion, garlic and tomatoes.
3. Mix ginger, salt, pepper and vinegar in a cup, add, stirring, to the meat.
4. Cover with a lid, reduce the heat and cook until the liquid evaporates.
5. Serve sprinkled with herbs.Good appetite!

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

4 scrambled eggs

• Dried porcini mushrooms - 30 g;
• Egg - 4 pcs.;
• Vegetable oil - 20 g;
• smoked pork - 120 g;
• Hard cheese - 60 g;
• Salt - to taste.

Cooking method:

1. Soak the dried mushrooms in warm water.When they are soft, cut them into strips.
2. Beat the eggs well.
3. Heat the vegetable oil in a pan over medium heat.
4. Slowly pour the beaten eggs into the oil so they don't splatter, then add the chopped mushrooms to the mixture.Good appetite!

Broccoli and cheese casserole

• Egg - 2 pcs.;
• Broccoli - 200 g;
• Onion - 1 pc.;
• Hard cheese - 40 g;
• Cream - 50 ml;
• Butter - 20 g;
• Salt - to taste.

Cooking method:

1. Cut the broccoli into pieces and boil in salted water.After a quarter of an hour, drain in a colander.
2. Chop the onion into thin slices.Sauté with butter in a hot pan.
3. Add the onion to the broccoli.We continue frying for a few more minutes.Pour in beaten eggs.
4. Mix the grated cheese with the cream.Pour this sauce into the pan.Simmer covered over low heat for about 10 minutes.Good appetite!

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.

Cooking method:

1. Chop the bacon and saute until golden brown.Chop the spinach and grate the cheese.
2. Mix all the ingredients, add the ground nuts, pour oil.Sprinkle with some seasoning to taste.Good appetite!

Broccoli Asparagus

• Onion - 100 g;
• cabbage inflorescences - 400 g.
• Heavy cream - 100 ml;
• Egg - 4 pcs.;
• Butter - 40 g;
• Salt - to taste.

Cooking method:

1. Boil the cabbage inflorescences in salted water for 15 minutes, strain.
2. Fry the onion, cut into slices, in butter until golden.
3. Add boiled broccoli florets to the onion and fry for 5 minutes.
4. Then add the eggs and mix.Good appetite!

Omelet with cheese and bacon

• Hard cheese - 40 g;
• Dried mushrooms - 15 g;
• Bacon - 70 g;
• Egg - 2 pcs.;
• Olive oil - 15 ml;
• Salt - to taste.

Cooking method:

1. Send the mushrooms to 50 ml.hot water.After they are steamed, cut them into thin strips.At the same time, heat the oil in a pan.
2. Beat the eggs and fry.Then add the mushrooms and the chopped bacon.Sprinkle the food with cheese.
3. Simmer the dish on low heat under the lid for about 10 minutes.If you want, you can add some salt.Good appetite!

Baked mackerel

• Tomatoes - 1 pc.;
• Onion - 1 pc.;
• Provencal herbs - a whisper.
• Turmeric - a pinch;
• Lemon - half;
• Mackerel - 300 g;
• Ground ginger - a pinch;
• Salt - to taste.

Cooking method:

1. Cut the fish and rub it with spices.Chop the vegetables and add them to the mackerel as a filling.
2. Wrap the fish in aluminum foil and put it in a pan.Bake for 40 minutes at 200 degrees.Good appetite!

Conclusion

1. In addition to losing weight 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 do without a good piece of meat and at the same time want to keep their bodies in order.
3. Ketone bodies are produced by the liver from fat and are designed to provide fuel to a person's internal organs.
4. There are three types of diet - classic, targeted and cycle.
5. To change the production of energy from fat stores, you should not consume more than 50 grams of carbohydrates per day.
6. Side effects such as constipation, cramps and fast heartbeat may occur.Extremely rare: hair loss, indigestion, lactation problems.
7. The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and protein you consume.