Keto diet: a week for a week for women to lose weight

4 May 2025

Today at the peak of the popularity of keto-diet which allows you to effectively eliminate excess weight. We find out why this diet managed to fall in love with many women. Let's recognize with a weekly and contraindicated menu.

Essence and type of keto-diet

The ketogenic diet was developed in 1921 for children who suffer from epilepsy. It is actively used when using pharmaceutical drugs does not bring results. This technique is based on ketosis, which occurs with a decrease in carbohydrates and protein.

The ketone diet implies the use of products that contain fat. These substances charge the body with energy and restore the way of production of insulin.

There are several types of diet:

Simple. The core of nutrients in fat consumption and decreased amounts of carbohydrates.
Targeted. Suitable for people who play sports. Thanks to fat, it will be possible to improve the results of the training.
Cyclic. Allows you to make up for glycogen reserves in muscle fibers. At high levels, carbohydrates and protein remain. It is important to consume less fat. This option is suitable for athletes.

Usually pay attention to the intensity of training and body reactions. If the diet option is not suitable, they turn to the others.

Keto-Diet rules

For each type of power, the following rules apply:

You need to drink at least 2 liters of water per day.
They take food slowly 4-5 times a day.
Boiled and boiled dishes, no one is fried.

Preferences are given to raw vegetables.
As a drink, you can use green tea, newly squeezed juice or herbal infusion.
It is important to consume 50 g of carbohydrates per day.
It is important to monitor the daily calorie content of dishes. We have to spend more than just consuming.
It's better to leave snacks.
To lose weight more efficiently, it is better to pour 20-30 minutes a day with physical activity.

Maximum duration of diet- 1 month. Then you need to rest for 3 weeks to fill the body with nutrition.

In the first 7 days of diet, protein and fat should be consumed in a 50/50 ratio. To maintain muscle mass, it is better to eat 3-4 g of protein per 1 k g heavy.

Starting from the 2nd week, the amount of fat increased to 65-75 %. Protein will be 20-30 %, a 5 % decrease in carbohydrates.

The phase of restructuring the body during the diet looks like this:

First 12 hours. The body really consums existing glucose reserves.
48 hours. Glycogen is consumed in the liver and muscles.
After 3-5 days. Metabolic restructuring begins. The body tries to find alternatives to carbohydrates and find it in protein and acid.
7 days. The body adapts to lack of carbohydrates and is rebuilt in ketogenic conditions.

Even after the end of the diet, the body needs the right adaptation and diet.

What needs to be done before diet

To minimize the risk of side effects, experts recommend:

Take a blood test;
Make sure there is sufficient knowledge about diet;
Leave in the refrigerator only products are permitted during weight loss;
exclude illegal products;
Develop a smooth carbohydrate reduction program from the diet;
Get used to drinking water regularly.

It is important to consult with a specialist who will prepare a personal power plan.

What products can and cannot be eaten

The list of products that are allowed to look like this:

chicken, beef, turkey;
seafood;
Fat fishing;
vegetables and green spices;
olive oil and vegetables;
egg;
dairy and milk products;
Crazy;
Give.

It is important to exclude the following products from the menu:

sugar and all products that contain them;
potato;
rice;
pasta;
bread;
soda;
baking and SDOB;
margarine;
alcohol;
sweet fruit;
beets;
carrot.

Judging from the list of products that are permitted and prohibited, ordinary diet must be changed significantly.

Keto diet: a week's menu for 1100 calories per day

Don't expect to lose big fat in the first week. Within 7 days, the body will not have time to rebuild in a new regime. The estimated menu will look like this:

Day	1 food intake	2 eat	3 food	4 meals
1	Omlet of three eggs, wheat bread with cheese, cocktail protein	Brown rice with chicken with steamed meat, hard cheese	Cocktail protein, nuts	Fish from the oven with vegetables, apple juice
2	Pepper filled with cottage cheese and seasoning, herbal tea	Ears, rice with vegetables	Yogurt	Steamed turkey, mixture of vegetables, hard cheese
3	Fish tiles, vegetable slices, protein drinks	Boil from vegetables, fish with cheese in the oven	Kefir	Chicken rolls with cheese
4	Casserole Cottage Cheese, Coktail Protein	Vegetable soup, boiled chicken	Eggplant from the oven with cheese and tomatoes	Steam fish meatballs. Vegetable salad
5	Omlet and Cottage Cheese	Stew of vegetables and boiled fish	Protein cocktail	Rushun boiled, fresh vegetables
6	Eggs are filled with mushrooms, yogurt	Seafood soup, boiled chicken breast	Newly squeezed juice from apples	Fish from the oven, kefir
7	Omlet with solid cheese, yogurt	Wild rice with chicken breast	Protein cocktail	Beef, vegetable salad

The menu for women will be different in the number of calories. It should have more berries, nuts, vegetables, and fruits. The man's diet will be taller -the calorie, he needs to lean on meat and fish.

Way out of Keto-Diet

To maintain the results, it is necessary to introduce new products gradually and in small portions. Porridge starts to eat 100-150 g once a day. Fresh baking should not be consumed. Fried and smoking is better not to eat at all.

If you want to eat something dangerous, you need to do this in the morning. We must not forget about active physical activity. Hiking activities and outdoors are invited.

Specialist opinion

Specialist opinions about Keto-Dita are quite diverse. Most of them believe that such nutrients do not destroy muscle tissue and re -fill the supply of useful elements in the body. Another advantage of the diet without hunger and appetite control. Weight loss minds will not be busy with food.

Nutritionists note that kilograms who have died do not return. The main thing is not to rely on fat and sweet in the future, and is involved in physical activity. Experts warn that during keto-diet, a person might face heavy in the stomach and flatulence. This is due to lack of fiber food. Therefore, it is important to add apples and sour grapes to the menu. However, it is better to consult a doctor before sitting on a diet keto, because it can cause lack of blood glucose.

Review of Keto-Dita

According to the girls on the internet, the first week of the diet is quite difficult. Some women are faced with weaknesses and dizziness. The effect is seen after 3 weeks. In Keto-Dit, many managed to lose 5-7 kg in 14 days. Within a month you can get rid of 11 kg overweight.

Very happy with various dishes for keto-diet. They praised avocado salads with cheese and spinach, broccoli with cheese, keto-hall, keto-ooles. For desserts, they are advised to prepare classic cheese cakes, cherries with chocolate, velvet red cupcake in a cup.

Men praise the diet. He helped them emphasize muscle reliefs. However, on early days, many experience strong weaknesses. Other changes were observed:

Increase cholesterol levels. This situation can occur due to the use of saturated fat. Furthermore, this can cause heart and blood vessel disease. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
Problems with digestion. They can be caused by inadequate fiber.
Avitaminosis. Diet can cause lack of minerals and vitamins. Therefore, it is important to take the vitamin complex.
Smell of acetone from the mouth. These symptoms indicate violations of carbohydrate metabolism. It is important to drink more fluids.

Keto diet is not suitable for people involved in mental work. It will not be easy for them to concentrate on important things.

Contraindications

Do not use a low diet -carb in the following cases:

heart and blood vessel disease;
Digestive tract disorders;
Hormone failure;
Oncology;
Diabetes mellitus;
Reduces the fetus and lactation;
Unstable psycho state.

It is important to leave food restrictions after surgery. Old men and women, children are under prohibition.