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Keto diet plan to lose weight at home for women

One of the most effective-and satisfying — keto (keto) diet. In this mode of nutrition of the body, it is not the existence of stress and the lack of food. This is a suitable diet for people who love to eat a thick, greasy and high-calorie meals.

What is a keto diet

Diet it was Originally used for the treatment of disease, and then the door of the athlete. Later on, this diet is great and has gained popularity among ordinary people striving to lose weight.

Keto diet involves the total elimination of carbohydrates from the diet

The name of the diet derives from the word ketosis. During the period of the diet, this process will start in the body, allowing for the extra weight. Ketosis is a special launching mechanism, alternative sources of energy, and the body is no longer acting carbohydrates (the main source of energy. During the period of glucose starvation, it begins to the body fat cells and break down with the formation of ketone bodies. This mechanism has an evolutionary sense-to be able to survive in the absence of carbohydrates, true food, rich in proteins and fats. Ketones do not only energy, but also food for the brain.

Keto diet, which means the nutrients come primarily from protein and fat. Counting your diet with the following ratios: carbs 5 to 10%, fats 70 to 75%, protein 20% to 25%.

The essence of the diet plan

The food, the ketogenic diet is to make sure that the amount of control of the carbohydrate eaten. There should be no more than 60 grams. It is better, and their amount was about 20 grams. The amount of protein, it is necessary to choose for each and every individual. This amount should cover all the needs of the body, on the basis of gender, age, height, and physical activity. Caloric balance is maintained, the door doctor of veterinary medicine. Due to these properties, it starts the process of ketosis.

The use of the ketogenic diet

Ketogenic diet not only will help you with fast excess weight loss, but also reduces the risk of many diseases, and it is as effective as diet on the day of the fast. In this mode, it is a very satisfying, well-balanced, therefore, it is superior to a diet with a low-fat diet that harm the body. A low-sugar diet, while it plays an important role in your health. The Low blood sugar level, the pancreas will produce less insulin. Independent studies have shown that people who follow a keto diet to shed more than twice as much in weight as in comparison with any other dietary requirements. This helps to reduce the levels of bad cholesterol in the blood stream. Due to the large amount of meat in the iron, the veterinary surgeon, diet has a beneficial effect on the health of women.

The beneficial properties of the diet is:

  • impaired insulin-door-sensitivity of about 75% of the patients met diabetes and may not even have to take the medication;
  • the improvement of the lipid profile that reduces the risk of heart disease;
  • correct, the body is saturated fatty acids.
  • it increases the level of high-density lipoprotein ("good") cholesterol levels;
  • ketones help people living with severe neurological conditions, a reduction in their symptoms and relapses (Alzheimer's disease, Parkinson's disease, epilepsy);
  • this increases the efficiency of the treatment, and the shortage of sugar in the killing of, cancer cells;
  • it improves the condition of skin, reduce acne and inflammation;
  • it will improve the efficiency and effectiveness of the treatment of polycystic ovarian disease, which is directly related to insulin levels.

The varieties of the ketogenic diet

Ketogenic type of diet, there are 5 options:

  • classic;
  • end;
  • circular;
  • high in protein;
  • limit.

The creation of The world, the diet is made up of the following: the ratio of the nutrients in the food (PFC): 20% protein, 75% fat, 5% carbs. Close all of the fast and slow carbohydrates, which results in only low-calorie vegetables.

The job is more suitable for athletes and bodybuilders. Athletes die in high-intensity training is great exercise true weight the muscles of the back, arms, hands, feet, eating pre-workout carbohydrates. Burning Them in the high physical activity. If you are a fitness, moderate aerobic activity is that of a would-be-en an entrepreneur, you will have a small charge, this type is not suitable.

Circular is recommended for those who are on the process of weight loss came up. Periodically, arranged in order of carbs to load, that is, for example, eating slow carbohydrates, grains have to restart from the slow metabolism. Candy and flowers are prohibited. There is a body, stress, and very little to lose the weight, they resume when you return to the ketogenic diet. In the control of carbohydrate loading rail on a weekly basis (5 days no carbs, 2 days of slow carbohydrates, or once a month. A month Before the eating plan, one day, get complex carbohydrates. Go back to the keto diet and the ten least 24 hours. Suitable for beginners to lose weight of dying, it is hard to find for a long time without any carbs.

A lot of the Food paid to the protein. Perfect for people with a very high weight will build muscle. The ratio of nutrients in a food is 35% protein, 60% fat, 5% carbs. Little by little, in that mode, and to switch back to the classic keto diet.

To reduce the variation in die and is associated with the use of a carbohydrate-12 grams of salt per day. This is the type of food that is recommended, under a doctor's supervision. Before you can start using it to restrict the type of fast for three days. This practice has been mostly in hospitals and patients ' compliance with cancer treatment.

Recommended products

On a keto diet to prepare for, choose from the following list:

  • there is no flesh in any form, and met, including fat, and boiled, the thicker and the better.
  • vocational education and training.
  • all of the internal organs (liver, kidney, heart);
  • fish of all kinds, the thicker, the better.
  • caviar and fish;
  • seafood;
  • the eggs, if any;
  • any vegetable-based oil;
  • butter:
  • green vegetables such as cucumber, aubergine (eggplant), zucchini, a cabbage, asparagus, celery);
  • other fruits with low sugar content; non-starch (tomatoes, eggplant, sweet pepper);
  • dairy products with high fat content (cheese, cream, sour cream, milk, cheese);
  • mushrooms of any variety.
  • ldl of carbohydrates, and limited spare parts;
  • high quality, no sugar, water and starch;
  • of gelatin;
  • the fruit only the lemon and cranberry;
  • for the greens, and lettuce;
  • carrots are available in limited quantities, 50 grams of salt per day in the kitchen
  • milk with a high fat content, little by little, it will not be more than 60 ml per day.

Illegal products

It is illegal for you to drink it all paid of sugar, starch, flour, foods high in carbohydrates.

Menu, keto diet, are prohibited from the following:

Food for keto diet
  • sugary soft drinks;
  • fruit juice;
  • fruit:
  • cakes, pastries, bread, flour, and all;
  • cake;
  • chocolate, candy,
  • rail;
  • paste;
  • cereals (buckwheat, rice, barley, oats);
  • bean;
  • potatoes
  • beets;
  • berry;
  • rolls;
  • high fructose;
  • the milk is used.

Stages of adjustment to

The body is ketosis it immediately at the time to the skiers as well.

Construction of a new mechanism of alternative sources of energy takes place in several stages:

  1. From one-half to one day, one day. All of the Given reserves of glucose are circulating in the body.
  2. The next day, the two of them. The burning of the residue of the glycogen.
  3. In the third and the fourth day the body will begin to look for alternative sources of energy, starting with the reconstruction of the metabolism.
  4. The week will begin ketosis. The body has been completely rebuilt, and gets energy from ketones.

Menu of the week

Exemplary keto diet menu for a week for women and men

Monday:

  • Breakfast: bacon, fried eggs, tomatoes, and green beans;
  • lunch: a salad met kip Adygei cheese, olive oil, lettuce, sweet peppers;
  • dinner: mackerel, butter, and pan-fried true lemon.

Tuesday:

  • true, goat cheese omelet with cherry tomatoes and fresh Basil;
  • lunch: soup, complied with meatballs, melted cheese, and cream of broccoli;
  • dinner: rack of lamb complied with braised cabbage.

Surrounding area:

  • and true cream cheese met ham;
  • lunch: a salad of shrimp, avocado, olive oil, tomatoes, olives, cucumbers;
  • dinner: pork chops complied with grated cheese and cooked squash.

I

  • eggs are complied with sautéed onions, tomatoes, and bacon;
  • lunch: meatballs, made of pork, cooked complied with cauliflower;
  • dinner, filled, met, chicken, and eggplant, ham and cheese, then baked in cream.

Friday:

  • rolls, Chinese cabbage, lettuce, cheese and sausage;
  • cutlets and the cabbage and pork, braised in a room.
  • dinner: zucchini stuffed met, ground beef, sour cream, and cheese, then baked in the oven.

Saturday:

  • omelet met ham, and a vegetable;
  • lunch: pork chop, baked in the oven with cheese, sour cream and true of tomatoes;
  • salmon complied with the mayonnaise and cheese and cooked in the oven.

Sunday:

  • Breakfast: scrambled egg met a ham, cheese and mushrooms;
  • lunch: a chicken breast fillet, stuffed tomatoes, cream cheese, wrapped complied with the bacon, and then baked in the oven;and
  • dinner: salmon with a creamy sauce with a meet and broccoli.

The recipes for the keto diet

The food keto diet for a food with a high fat content: cheese, pork, bacon, lard, butter, fatty fish, and meat. The vegetables can be in the form of a cheese and to bake, to bake, to fry. The menu is on the keto diet list of approved foods, alternative cooking (frying, stewing). The cheese on the keto diet, is to be found in almost all the meals, and they have large quantities, that contain protein and fat.

Broccoli Casserole cheese, true

Phased-in implementation:

  1. 400 grams of broccoli, cook for 2 minutes in salted water.
  2. One half of the onion and fry with a clove of garlic.
  3. Place in a sauce pan, met, onion, broccoli, Basil, black pepper, and a pinch of salt.
  4. 8 eggs, whisk in a separate bowl, and then pour it into the pan with the vegetables.
  5. Simmer it under a lid, 7-9 minutes.
  6. To serve, sprinkle complied with grated Parmesan cheese.

Omelet met bacon, and cheese

How to cook a scrambled egg keto diet:

  1. In Adyghe, cheese cubes and cut to size.
  2. Fry the bacon, and the cheese is golden brown.
  3. Beat the eggs with the cream.
  4. Pour the mixture of eggs.
  5. Cook under the lid closed for up to 7 for a period of 5 minutes.

Fried horse mackerel

How to bake the mackerel stages:

  1. Wash the fish and cut it, to cut off his head, taking in half lengthwise.
  2. Pour into a pan greased with the skin side down.
  3. Bring the taste of true salt, and pepper to taste, sprinkle it on, she met with some fresh lemon juice.
  4. Spread fulfilled water.
  5. Bake at 200 degrees for 20 minutes.
  6. 5 minutes before the end of the season is met with grated cheese.

Salad and met, walnuts, cheese, and spinach

Salad dish:

  1. 200 grams of baby spinach, rinse it and allow it to dry.
  2. To make the sauce from lemon juice, olive oil, and balsamic vinegar.
  3. 100 grams Parmesan cheese, cut into thin slices.
  4. Spread out on a plate, spinach leaves, and cheese, and a handful of pine nuts, pour over the sauce.

Cream soup of cauliflower

How to cook a creamy soup

The metabolism reaches a state of ketosis
  1. Wash the cauliflower, cooking it and then.
  2. Optionally, you can also add mushrooms or meat bouillon cube.
  3. 8 minutes to cook in a pan with the package of cream cheese, a tablespoon of butter and 100ml of double cream.
  4. Boil to dissolve the cheese and to soften the cabbage.
  5. Once the soup until it is creamy, it is the immersion blender.

Lemon cake

How to cook a low-carb cake:

  1. Mix half a Cup of almond meal ¼ Cup of Flax seed meal.
  2. Add a teaspoon of baking powder, a sweetener, and 70 grams of melted butter 100 ml of cream.
  3. Stir until you get a smooth mass.
  4. Add 3 eggs, stir again.
  5. Add to the mix of the juice and the zest of two lemons.
  6. The legs of the batter and pour it in the molds.
  7. Bake at 180 degrees for about 20 minutes.

Harm and contraindications to the use of the ketogenic diet

You can't stick to this type of power supply in the following cases:

  • the metabolic conditions;
  • diseases of the handle, and the kidneys;
  • progressive encephalopathy;
  • cerebro-vascular diseases;
  • a dysfunction of the pancreas;
  • with lipid disorders.

Pregnant women and breast-feeding it is not recommended to do this, but the reviews of the women to die for daring to suggest that such a diet was boring. During pregnancy, as well as all of the actions that need to be agreed with the doctor.

The side-effects of the keto diet:

  • or constipation (to be added to the diet, more fluid, and fiber);
  • nausea (first week);
  • bad breath is the door of the breakdown products of the veterinary surgeon, does not pose a risk);
  • during the first week, and tested independently).

If you are in perfect health, diet keto the damage to the body, will. The side effects of dying, it is usually only after the first week. The damage caused by the keto diet, it may be, there to die of serious chronic diseases and contra-indications.

Ketogenic diet fast will help you to get rid of the extra weight while maintaining health. Keto diet plan to lose weight — the most popular, rich, and comfortable with the other diets, the most effective method. Well, to calculate the balance of nutrients that will help you to quickly and easily lose weight. In order to get out of the keto diet, it is easy to meet any possible side effects. Over The body to adapt quickly to a new power source to carbohydrates. The most important thing is not to have to go back to the diet plan encounter plenty of sugary and starchy foods that lead to excess weight gain.