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

The ketogenic ketogenic diet is a low-carbohydrate, high-fat, 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 enter the brain and serve as a source of energy instead of glucose.This process is called ketosis, hence the name of the diet.Although the main products of the ketogenic diet are fish, red meat, poultry, cheeses and cottage cheese, the diet is moderately expensive.

The essence of the keto diet.

The ketogenic diet is the most effective method to burn fat for women.The diet does not stress the body when trying to supply itself with fat cells.The ketogenic diet simply restructures the functioning of metabolic processes.

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

This served as the basis for the diet's second name: ketone.These processes occur if the daily carbohydrate intake is less than 100 g.

The dietary diet requires compliance with the following rules:

1. Be prepared for the fact that at the beginning of the diet, weight will be lost quickly due to water, not fat.It will take longer to split, so don't be too quick to give up halfway;
2. The most important rule is to drink more water.Ignoring this point in the diet can lead to dehydration, which will have extremely negative consequences.Always carry a small bottle with you while drying;
3. A positive aspect of the ketone diet is that alcohol is allowed.In moderation, you can drink drinks with minimal sugar content: brandy, whiskey, rum, etc.;
4. Fats cannot be excluded.Since carbohydrate intake is limited, an alternative source of energy must be present.There are no fat restrictions on 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 diet

There are several types of diet:

1. Standard- The most common version of the ketogenic diet.The main idea is to almost completely avoid carbohydrates;
2. Aim– consume a small amount of carbohydrates after training to replenish glycogen and increase the effectiveness of the training process;
3. cyclic– introduce carbohydrates into the diet as necessary.As a rule, this is done intuitively when the body is exhausted.The cyclical ketogenic diet is based on the scheme "5 days of eating according to the rules of the ketogenic diet: 2 days of carbohydrate-rich nutrition or carbohydrate loading."

Benefits of the ketogenic diet

The ketogenic diet has many positive aspects:

1. Helps people with epilepsy.The ketogenic diet leads to ketosis: elevated levels of ketone bodies in the body, which reduce relapses in people with epilepsy;
2. Reduces the risk of cancer;
3. Helps get rid of acne.If the cause of the rashes is an increase in blood sugar levels, a ketone diet will help clear the skin;
4. 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 will be able to eat your favorite foods without counting calories or limiting your time;

The ketogenic diet is often called the Meryl Streep diet.The reason is not that the famous actress became the founder of this method of losing weight.She played one of the main roles in the film "Do No Harm."

Differences with any other protein diet to lose weight

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

“Kremlin”, the Dukan diet for weight loss: low-fat dairy products, limited cheeses, low-fat meat (preferably boiled or steamed).A ketogenic diet for weight loss consists of full-fat dairy products, nuts and vegetable fats (avocado, walnuts, fatty sauces made with vegetable oils).

Selecting a menu for a diet is the next step after familiarization.

• Breakfast can include up to 15 g of carbohydrates.You can take them from non-starchy foods, such as cheeses or vegetables.The breakfast option consists of scrambled eggs or 3-4 egg omelet, possibly with fried tomatoes, a protein shake and toast and cheese.Such a breakfast will cost between 550 and 600 Kcal;
• For lunch, you should never choose cereals, sugar, starchy vegetables, milk, yogurt or fruits.Carbohydrates should be limited as much as possible, the allowable value is 15 g.For lunch, meats and salads are ideal;Soup with meatballs is suitable, but without potatoes and noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will consume between 350 and 400 Kcal;
• For dinner, you can choose combinations of meat and vegetables.The vegetable fats in this meal will be beneficial.They can be obtained from nuts or vegetable oils for salad dressing.Dinner example: salmon or trout baked in aluminum foil and salad.The calorie content of a meal is about 300;
• Don't forget about snacks in the form of a snack or second dinner.During them you cannot exceed the carbohydrate limit of 5 g.Types of snacks: hard-boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only one correct for the ketone diet.But in his example you can see the ratio of proteins, carbohydrates and fats.Knowing the list of products, you will be able to create a varied and healthy diet every day.

Do you need to count calories on a ketogenic 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 ketogenic diet, it is important to consume protein and fat in a 50/50 ratio, as your body has not yet moved on to breaking down its own fats and will actively produce glucose from protein, i.e. from muscle.To preserve muscle mass as much as possible, it is recommended to consume 3 to 4 g of protein per 1 kg.your weight

Watch the ratio of protein and fat in your diet.

From the second week of the diet, the amount of fat increases up to 65-75%.Proteins represent between 20 and 30%, approximately 5% are carbohydrates.By understanding these numbers, you can balance nutrients by reducing carbs to zero and increasing fat percentage.

On a ketogenic 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: duration, stages, adaptation

Sometimes you may hear that the ketogenic diet is a normal low-carb diet.In fact, this is not entirely true.According to the principles of its effect on the body, this system is very similar to the popular Atkins diet.

Significant losses of body fat should not be expected in the first week, since 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.Lasts 12 hours after the last carbohydrate meal.At this stage, the body will completely deplete its existing glucose stores;
2. Second.Lasts 24-48 hours.At this time, the body depletes glycogen reserves contained in the liver and muscles;
3. Third.The beginning of metabolic restructuring.The body looks for an alternative to carbohydrates in fatty acids and proteins, including those contained in muscle mass;
4. Four.It begins on day 7. The body adapts to the lack of carbohydrates and goes into a ketogenic state, abandoning proteins as a source of energy.

In addition to the listed stages, there is another one: the correct exit from the ketogenic diet.You cannot immediately switch to a nutritious diet rich in carbohydrates.The body again needs to adapt, but this time it will have to switch to glycolysis.To do this, carbohydrates must be introduced gradually, increasing their amount to a maximum of 30 g per day.

Ketogenic Diet Meal Plan

Although you already know that the ketogenic diet is a low-carb eating plan, there is still a lot to learn about how to follow this eating plan and achieve results without fail.Regardless of which version of the ketogenic 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 what exactly the woman's goal is: burning fat or gaining muscle mass.To perform the calculation, the example given for a woman weighing 75 kg can be used.Its daily calorie content is 2000 kcal.

You should receive 2 g of protein per day per kilogram of lean muscle mass.We calculate for her the amount of protein she will need to receive throughout the day: 75 * 2 = 150 g.

If a woman does not know the daily amount of kilocalories she needs, 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 to achieve ketosis.

Follow these guidelines to enter ketosis:

1. Avoid snacks as they cause a surge of insulin;
2. Add sports activities.You don't need to stress a lot;It is enough to dedicate between 20 and 30 minutes a day to light physical activity.This will help you lose weight more effectively;
3. Stop worrying about eating fats, as they are the main source of energy on the keto diet;
4. Reduce the amount of protein consumed: bring the amount to a level of about 1.4-1.7 g per 1 kg.your weight;
5. Limit carbohydrate intake: reduce your intake to 35-50g (about 20g net carbs);
6. You can try fasting to increase your ketone levels.Make sure your body can handle it;
7. Drink plenty of water: the volume of liquid you drink can reach up to 3-4 liters per day.

Signs of ketosis:

• Decreased appetite;
• Greater energy, greater strength and vigor, better mood;
• Possible acetone odor from the body and urine from the mouth;
• The presence of ketones in the urine (checked with special test strips).

What you should do on the keto diet:

• Drink plenty of pure still water at the rate 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 application on your phone that will definitely remind you;
• Eat green vegetables rich in fiber.

List of recommended foods

Nutritionists highlight a huge list of products from which you can create your low-carb ketogenic diet.You can print this list and post it above your dining room table.

Allowed food products include:

• fruit– allows the consumption of apples, grapefruits and oranges without sugar;
• walnuts– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
• eggs– a product rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
• fish– another source of proteins and polyunsaturated fatty acids.Eating red fish, cod, herring, flounder, 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, low-calorie product, rich in fiber.However, its quantity should be limited, since some vegetables contain excess carbohydrates.We give preference to: green salad, spinach, radishes, cucumbers, zucchini and cabbage;
• seafood– rich not only in protein, but also in nutrients.Mussels, squid, crabs, shrimp and oysters are well absorbed by the body;
• Low-fat fermented 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 the metabolism, so you lose extra kilos, but in such a way that your body is not in a state of stress.

The ketogenic diet is ideal for people who want to lose weight quickly, as well as for those who have gained the necessary muscle mass and want to lose weight.

what can you drink

The 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 strictly prohibited foods during the ketogenic diet:

• Sugar;
• Bakery products (bread, loaf);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mangoes, persimmons);
• Vegetables rich in carbohydrates (potatoes, sweet potatoes, corn, parsley, onion, garlic);
• Cereals (rice, buckwheat, oats, 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 proportion of proteins, fats and carbohydrates: 20% - 75% - 5%.

The main components of the ketogenic diet are fish, meat, dairy and seafood.

Sweeteners for the ketogenic diet

Direct sugar substitutes have no effect on blood sugar levels, but can 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 are identical to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effects on the liver and kidneys).

Rules for following the ketogenic diet

The ketogenic diet does not have very strict rules;It can hardly be classified as a rigid method.And yet, to achieve maximum results without harm to health, it is necessary to listen to the recommendations of specialists:

1. Eat dinner no later than 4 hours before bedtime;
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 put their figure in order and lose an impressive number of kilograms, can decide for a month;
3. Drink at least one and a half to two liters of water a day;
4. Practice sports.This will speed up the weight loss process;
5. It is allowed to include between 30 and 50 g of carbohydrates per day in the diet;
6. Boiling, stewing, roasting, baking and steaming are allowed.Frying is prohibited;
7. Fight hunger wisely.Grind it with nuts or fruits;
8. The women's menu will have a lower daily calorie content and a large amount of berries, nuts, fruits and vegetables.A man's diet should be more calorie-rich, and instead of plant foods, he should eat fish and meat;
9. Follow a divided diet, 5-6 times a day, in minimal portions.The ketogenic diet promotes comfortable weight loss and maintenance of results after abandoning it;
10. Watch the calorie content of your foods.You have to spend much more than you consume.

The keto diet (also called ketogenic) is a nutritional system 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.

That same year, therapist R. Wilder called this diet the ketogenic diet and began using it for the treatment of epilepsy in situations where taking medications did not give any results.

Precautions and contraindications

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

It is contraindicated to follow it:

• Patients with diabetes mellitus;
• Patients with diseases of the digestive, cardiovascular and urinary systems;
• Children under 18 years of age;
• Women who are breastfeeding;
• Pregnant.

The diet is difficult for men, although it allows them to highlight 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 doing mental work.They will find it difficult to concentrate even on their usual activities.

This is triggered by a sharp drop in blood sugar levels while the amount of insulin remains unchanged.The need to replenish glucose reserves is not satisfied, 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 apathy will disappear as you adapt to elevated ketone levels and reduced glucose levels.

Recipes for the keto diet

You can come up with 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.

You will need for 4 servings:

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

To serve:

• Greens - 480 g;
• Olive oil - 4 tablespoons.l.;
• 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;
3. Combine 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 cream sauce to bowl;
5. Bake for 20-30 minutes until the dish is lightly golden around the edges.Enjoy!

A simple garnish of herbs and olive oil will help bring out the flavor of the dish;you can add asparagus or beans.

Cream soup with cauliflower

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

Cooking method:

1. Chop the onion into small cubes and fry in butter until golden.At the same time, cook the cabbage;
2. Heat the broth, add fried onion and cream.Pass the cabbage through a blender and add to the total mass;
3. Add grated cheese.After boiling, simmer the soup for another 10 minutes.Add the seasonings.The ketogenic diet can be a life-changing experience for many people.But it can be unpleasant and not productive if the rules of this system are not followed.Enjoy!

Roasted meat with ginger

Ingredients for 2 servings:

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

Cooking method:

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

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

4 egg omelet

• 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 dried mushrooms in hot water;when they soften, cut into strips;
2. Beat the eggs well;
3. Heat vegetable oil in a skillet over moderate heat;
4. Slowly pour the beaten eggs into the oil to avoid splattering, then add the chopped mushrooms to the mixture.Enjoy!

Broccoli and Cheese Casserole

• Egg - 2 pcs.;
• Broccoli - 200 g;
• Onion - 1 piece;
• 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, drain in a colander;
2. Chop the onion into thin rings.Sauté in butter in hot skillet;
3. Add the onion to the broccoli.Continue frying for a few more minutes.Pour in beaten eggs;
4. Mix grated cheese with cream.Pour this sauce into the pan.Simmer covered for about 10 minutes.Enjoy!

Spinach salad with cheese and walnuts

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

Cooking method:

1. Finely chop the bacon and sauté until golden brown.Coarsely chop the spinach and grate the cheese;
2. Mix all the ingredients, add the ground walnuts and pour in the oil.Sprinkle with a little seasoning to taste.Enjoy!

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

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 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 the eggs and fry.Then add the mushrooms and finely chopped bacon.Sprinkle food with cheese;
3. Simmer the dish over low heat under the lid for about 10 minutes.If you wish, you can add a little salt.Enjoy!

Baked mackerel

• Tomatoes - 1 piece;
• Onion - 1 piece;
• Provençal 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.Finely chop the vegetables and place them in the mackerel as a filling;
2. Wrap the fish in aluminum foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Enjoy!

Conclusion

1. In addition to losing weight by burning body fat, the ketogenic diet helps improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
2. The ketogenic diet is a real blessing for men who cannot do without a good piece of meat and at the same time want to keep their body in order;
3. Ketone bodies are produced by the liver from fat and are designed to provide fuel for human internal organs;
4. There are three types of diets: classic, specific and cyclical;
5. To change the production of energy from fat stores, it is not necessary to consume more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, cramps and tachycardia may occur.Extremely rare: hair loss, dyspepsia, lactation problems;
7. The ketogenic diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and proteins you consume.