KETO ketogenic diet - weekly menu for women, complete list of products

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

The latter enters the brain and serves as an energy source 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, cheese and cottage cheese, this diet is moderately priced.

The essence of the keto diet

The keto diet is the most effective method of burning excess fat in women.The diet does not stress the body by trying to store fat cells.The ketogenic diet simply restructures the way your metabolism works.

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

This forms the basis for the diet's second name - ketones.Such a process occurs if the daily intake of carbohydrates is less than 100 g.

The diet requires compliance with the following rules:

1. Be prepared for the fact that when starting a diet, weight will be rapidly lost due to water, not fat.It will take longer to divide, so don't give up halfway;
2. The most important rule is to drink more water.Ignoring this point in your diet can lead to dehydration, causing extremely negative consequences.Always carry a small bottle with you when drying;
3. One positive aspect of the ketone diet is that it allows alcohol.In moderation, you can drink drinks with minimal sugar content: brandy, whiskey, rum, etc.;
4. Fat cannot be ruled out.Because carbohydrate intake is limited, alternative energy sources must be available.There are no restrictions on fats in the ketogenic diet, you can eat steak, fried chicken or fish, but try to consume those found in oils, avocados, olives, nuts.

Types of ketogenic diets

There are several types of diets:

1. Standard- The most popular version of the keto diet.The main idea is to avoid carbohydrates almost completely;
2. Target– consume small amounts of carbohydrates after training to replenish glycogen and increase the effectiveness of the workout;
3. cyclically– include carbohydrates in the diet when needed.As a rule, this is done intuitively when the body becomes exhausted.The cyclical keto diet is based on the plan “5 days of eating according to the rules of the keto diet - 2 days of high-carbohydrate nutrition or carbohydrate loading”.

Benefits of the Keto diet

There are many positive aspects of the ketogenic diet:

1. Help people with epilepsy.The keto diet leads to ketosis - an increase in the amount of ketone bodies in the body, which helps reduce relapses in people with epilepsy;
2. Reduce the risk of cancer;
3. Helps eliminate acne.If the cause of the skin rash is high blood sugar, a ketone diet will help clear the skin;
4. Protect the brain.Thanks to research, scientists know that the ketogenic diet reduces the risk of developing Alzheimer's disease, Parkinson's disease and other neurological and psychiatric diseases;
5. You can eat your favorite foods without counting calories or time limits;

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

The difference compared to any other protein diet for weight loss

The principle of any protein diet is low-carbohydrate “protein” nutrition.The principle of the keto diet is high-fat nutrition.The idea of a protein diet is to force the body to get the maximum amount of calories from protein.The idea of the keto diet is to get you to do the same thing, but from fat.

“Kremlin”, Dukan diet for weight loss – low-fat dairy products, limited cheese, low-fat meat (preferably boiled, steamed).The keto diet for weight loss includes full-fat dairy products, nuts, vegetable fats (butter, nuts, fatty sauces made from vegetable oils).

Choosing a diet menu is the next step after getting acquainted

• Breakfast can include up to 15 g of carbohydrates.You can get them from non-starchy foods, such as cheese or vegetables.Breakfast options include scrambled eggs or an omelet of 3-4 eggs, which can be served with fried tomatoes, a protein smoothie, 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 allowable value is 15 g.For lunch, meat and salad are ideal;soup with meatballs is suitable but no potatoes or noodles.Lunch choice: Brown rice with chicken breast and cheese.Lunch will be 350–400 Kcal;
• For dinner, you can choose a combination of meat and green vegetables.Vegetable fats in this meal will be beneficial.They can be obtained from nuts or vegetable oils for salad dressings.Dinner example: grilled salmon or foil-wrapped salmon and salad.The calorie content of a meal is about 300;
• Don't forget snacks in the form of an afternoon snack or second dinner.During that time, you cannot exceed the carbohydrate limit of 5 g.Snacks: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only correct menu for the ketone diet.But in his example you can see the ratio between 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 the keto diet?

You need to count calories, while also taking into account the amount of nutrients (protein, fat 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 proteins, that is, from muscles.To maintain as much muscle mass as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.

Monitor the ratio of protein and fat in your diet.

Starting from the second week of the diet, the amount of fat increases to 65-75%.Protein accounts for 20-30%, about 5% is carbohydrates.Understanding these numbers, you can balance nutrition by reducing carbohydrates to zero and increasing the fat ratio.

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

Keto diet: time, stages, adaptation

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

You should not expect a significant decrease in body fat in the first week, because at this time the body has not yet adjusted to the new regimen and continues to process the remaining carbohydrate reserves.

The stages of body restructuring look like this:

1. Firstly.Lasts 12 hours after the last carbohydrate meal.At this stage, the body will use up all available glucose reserves;
2. Monday.Lasts 24-48 hours.At this time, the body uses up all the glycogen reserves in the liver and muscles;
3. Tuesday.The onset of metabolic restructuring.The body seeks substitutes for carbohydrates in fatty acids and proteins, including those found in muscle mass;
4. Wednesday.Start on day 7. The body adapts to the lack of carbohydrates and enters a ketogenic state, eliminating protein as an energy source.

In addition to the listed stages, there is one more - how to properly exit the keto diet.You can't immediately switch to a nutritious, carbohydrate-rich diet.The body needs to adapt again, but this time it will have to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount to a maximum of 30 g per day.

Keto meal plan

Even though you already know that the keto diet is a low-carb eating plan, there's still a lot to learn about how to follow this diet plan and get results without fail.Regardless of which version of the keto diet a woman chooses, she can create a menu herself.

First you need to calculate your daily calorie intake.It depends on what a woman's exact goal is - burning fat or gaining muscle.To do the calculation, you can use the example of a woman weighing 75 kg.Its daily calorie content is equal to 2000 kcal.

She will receive 2 g of protein per day per kg of lean muscle mass.We calculate for her the amount of protein she needs to receive during the day: 75 * 2 = 150 g.

If a woman does not know how many kilocalories she needs daily, 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 of women.

Rules for achieving ketosis

Follow these instructions to achieve ketosis:

1. Avoid snacks because they increase insulin levels;
2. Add sports activities.You don't need to put a lot of stress on yourself;Just 20-30 minutes a day of light physical activity is enough.This will help you lose weight more effectively;
3. Don't worry about eating fat as this is the main source of energy on the keto diet;
4. Reduce protein intake - bring intake to around 1.4-1.7 g per 1 kg.your weight;
5. Limit carbohydrate intake - reduce intake to 35-50 g (about 20 g net carbohydrates);
6. You can try fasting to increase your ketone levels.Make sure your body can tolerate it;
7. Drink plenty of water - the amount of liquid you drink can be up to 3-4 liters a day.

Signs of ketosis:

• Reduced appetite;
• Increases energy, increases strength and vitality, improves mood;
• There may be an odor of acetone from the body and urine, from the mouth;
• Presence of ketones in urine (checked with a special test strip).

What you must do on the keto diet:

• Drink plenty of pure filtered water at a rate of 30 ml.per 1kg.weight.If you do not know how to drink water (and this is really a habit and an acquired skill), install an application on your phone that will definitely remind you of this;
• Eat green vegetables rich in fiber.

List of recommended foods

Nutritionists highlight a huge list of products with which you can follow a low-carbohydrate keto diet.You can print this list and pin it above your dining room table.

Allowed food products include:

• fruit– apples, grapefruits, and oranges without sugar are allowed;
• nuts– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
• Egg– The product is 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, flounder and tuna will balance the diet;
• Meat- main source of protein and vitamins.Prioritize poultry, beef, rabbit and pork;
• Vegetable– a healthy and low-calorie product, rich in fiber.However, their quantity should be limited because some vegetables contain too much carbohydrate.We give preference: green salad, spinach, radishes, cucumbers, zucchini and cabbage;
• seafood- Rich in not only protein but also many nutrients.Mussels, squid, crabs, shrimp, and oysters are well absorbed by the body;
• Low-fat fermented milk products– rich in calcium, vitamins and minerals (cheese, cottage cheese, yogurt, skim milk and kefir).

The main advantage of the diet is the natural regulation of metabolism, thanks to which you lose weight, but in such a way that the body does not fall into a state of stress.

The keto diet is very suitable for people who want to lose weight quickly as well as those who have already achieved the necessary muscle mass and want to get slim.

What can you drink?

Ideal drinks for the keto diet are:

• Coffee without sugar;
• Green or black tea;
• Clean water.

Keto drinks include unsweetened lattes, wine, and coconut water.

Prohibited foods

List of foods strictly prohibited on the keto diet:

• Road;
• Bakery products (bread, loaves);
• carbonated drinks;
• Sweet fruits (bananas, grapes, mangoes, persimmons);
• Carbohydrate-rich vegetables (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 and seafood.

Sweeteners for the ketogenic diet

Direct sugar substitutes do not affect 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;
• Fruit juice concentrate;
• Fructose;
• Agave syrup.

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

Principles of implementing the keto diet

The ketogenic diet does not have strict regulations;it can hardly be classified as rigid methods.And yet, to achieve maximum results without harming your health, you must listen to the advice of specialists:

1. Eat dinner no later than 4 hours before going to bed;
2. Don't get too excited, no matter how much you like the results.Recommended time is one week.Only the most desperate people, those who need to get in shape radically and lose impressive kilos, can decide for a month;
3. Drink at least one and a half to two liters of water per day;
4. Sports.This will speed up the weight loss process;
5. It is allowed to include 30-50 g of carbohydrates in the daily diet;
6. Boiling, stewing, grilling, grilling and steaming are allowed.Sheep are forbidden;
7. Fight hunger wisely.Mix it with nuts or fruit;
8. The menu for women will have a lower daily calorie content and more berries, nuts, fruits and vegetables.Men's diet should have more calories and instead of plant foods they should eat fish and meat;
9. Follow a divided diet, 5-6 times a day, with minimal portions.The keto diet promotes comfortable weight loss and maintains results after quitting it;
10. See the calorie content of your foods.You have to spend more than you consume.

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

That same year, therapist R. Wilder called this diet the keto diet and began using it to treat epilepsy in situations where medication did not bring results.

Precautions and contraindications

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

Contraindications to following it:

• Diabetic patients;
• Patients with diseases of the digestive, cardiovascular, and urinary systems;
• Children under 18 years old;
• Women who are breastfeeding;
• Pregnant.

The diet is very difficult for men, although it allows them to emphasize the entire contour of their muscles.Physical labor is based on the consumption of glucose by the muscles, which is eliminated by the keto diet.A man may experience severe weakness.

Negative symptoms make the diet unacceptable for people who do 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 insulin levels remain unchanged.The need to replenish glucose reserves is not satisfied, the body is forced to use stored glycogen.At the same time, the brain and muscles clearly feel the lack of the main source of energy.Lethargy and lethargy will pass as you adapt to increased ketone levels and decreased glucose levels.

Secrets for the keto diet

You can think of many dishes that are delicious and help you stay in ketosis.We will present some interesting recipes.

Chicken stew with feta cheese and pesto olives

Your taste buds will thank you.

You will need 4 servings:

• Chicken fillet - 680 g;
• Olive oil (for frying) - 60 g;
• Pesto sauce - 85 g;
• Cream - 1.5 cups;
• Pickled olives - 8 tablespoons.I.;
• Feta cheese - 230 g;
• Garlic - 1 clove;
• Pepper - to taste;
• Salt - to taste.

To serve:

• Green vegetables - 480 g;
• Olive oil - 4 tablespoons.I.;
• Ground black pepper - to taste;
• Sea salt - to taste.

Prepare:

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

A simple side dish of herbs and olive oil will help highlight the dish's flavors;you can add asparagus or beans.

Cauliflower cream 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. Cut onion into small cubes and saute in butter until golden.Simultaneously cook the cabbage;
2. Heat the broth, add fried onions and cream.Pass the cabbage through a blender and add to the total volume;
3. Add grated cheese.After boiling, simmer the soup over low heat for another 10 minutes.Add seasoning.The keto diet can be a life-changing experience for many people.But it can become annoying and not effective at all if you do not follow the rules of this system.Bon Appétit!

Ginger Grilled Beef

Ingredients for 2 servings:

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

Cooking method:

1. Pour oil into a frying pan and grill the steak over medium heat;
2. When both sides are thoroughly cooked, add the onion, garlic and tomatoes;
3. Mix ginger, salt, pepper and vinegar in a cup, add and stir into meat;
4. Cover, reduce heat, and cook until liquid evaporates;
5. Serve sprinkled with herbs.Bon Appétit!

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

4 omelettes

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

Cooking method:

1. Soak dried mushrooms in hot water;when they become soft, cut into strips;
2. Beat eggs thoroughly;
3. Heat vegetable oil in a pan over medium heat;
4. Slowly pour the beaten eggs into the oil to avoid splashing, then add the chopped mushrooms and mix well.Bon Appétit!

Broccoli and cheese casserole

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

Cooking method:

1. Separate the broccoli into florets and boil in brackish water.After a quarter of an hour, pour into a colander;
2. Cut onion into thin rings.Fry in butter in hot pan;
3. Add onions to broccoli.Continue frying for a few more minutes.Pour in beaten eggs;
4. Mix grated cheese with cream.Pour this sauce into the pan.Boil over low heat for about 10 minutes.Bon Appétit!

Spinach salad with cheese and nuts

• Spinach - 160 g;
• Hard cheese - 60 g;
• Nuts (your choice) - 40 g;
• Olive oil - 20 ml;
• Bacon - 50 g.
• Salt - to taste.

Cooking method:

1. Chop the bacon and saute until golden.Chop the spinach and grate the cheese;
2. Mix all ingredients, add peanuts, pour in oil.Sprinkle a little more seasoning to taste.Bon Appétit!

broccoli asparagus

• Onion – 100 g;
• Cabbage inflorescences – 400 g;
• Heavy cream – 100 ml;
• Eggs - 4 pcs.;
• Butter – 40 g;
• Salt - to taste.

Cooking method:

1. Boil cabbage inflorescences in salted water for 15 minutes, strain;
2. Fry the onion, cut into rings, in butter until golden brown;
3. Add boiled broccoli to onions and fry for 5 minutes;
4. Then add eggs and mix.Bon Appétit!

Omelet with cheese and bacon

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

Cooking method:

1. Send mushrooms in 50 ml.hot water.After steaming, cut them into thin strips.At the same time, heat the oil in a frying pan;
2. Beat eggs and fry.Next add mushrooms and chopped bacon.Sprinkle cheese over food;
3. Simmer the dish over low heat under the lid for about 10 minutes.If desired, you can add a little salt.Bon Appétit!

Mackerel in the oven

• Tomato - 1 pc.;
• Onion - 1 pc.;
• Provençal herb - whisper;
• Turmeric - a pinch;
• lemon - half;
• mackerel - 300 g;
• Ground ginger - a pinch;
• Salt - to taste.

Cooking method:

1. Cut fish and rub with spices.Finely chop the vegetables and add mackerel as filling;
2. Wrap fish in foil and place on baking tray.Bake for 40 minutes at 200 degrees.Bon Appétit!

Conclude

1. In addition to losing weight by burning body fat, the keto diet improves brain function, normalizes blood pressure, cholesterol levels and other positive changes in human health;
2. The keto diet is truly a godsend for men who cannot do without a good piece of meat, and at the same time want to stay lean;
3. Ketone bodies are produced by the liver from fat and are designed to fuel human internal organs;
4. There are three types of diets - classic, targeted and cyclical;
5. To convert energy production from fat deposits, you need to consume no more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, cramps, and fast heartbeat may occur.Extremely rare: hair loss, dyspepsia, lactation difficulties;
7. The keto diet is based on ketosis, which occurs when you reduce your carbohydrate and protein intake.