Keto diet for weight loss at home for women

One of the most satisfying and effective — keto (keto) diet. In this mode of nutrition the body is not experiencing stress from lack of hunger. This diet is perfect for people who love to eat dense, fatty and high-calorie meals.

What is keto diet

Originally this diet was used to treat diseases, then it used by athletes. Later, this diet has gained wide popularity among ordinary people striving to lose weight.

The name of the diet comes from the word ketosis. In the period of the diet starts this process in the body, through which go the extra pounds. Ketosis is a special launching mechanism alternative energy, when the body cease to act carbohydrates (main energy source). In the period of carbohydrate starvation, the body begins to break down fat cells with formation of ketone bodies. This mechanism has an evolutionary sense, to be able to survive in the absence of carbohydrates with food rich in proteins and fats. Ketones act not only as energy but also are food for the brain.

Keto diet means that nutrients come primarily from protein and fat. Count your diet of the following ratios: carbs to 5-10%, fats to 70-75%, protein 20-25%.

The essence of the diet

In the meal plan of the ketogenic diet be sure to control the amount of eaten carbohydrates. There should be no more than 60 grams. It is better that their amount was about 20 grams. The amount of protein is necessary to choose for each individual. This amount should cover the needs of the body based on gender, age and physical activity. Caloric balance is maintained by fat. Thanks to such proportions starts the process of ketosis.

The use of the ketogenic diet

Ketogenic diet not only helps you quickly lose excess weight, but also reduces the risk of many diseases and is as effective as diet on the fasting days. This mode is very satisfying, balanced, therefore, superior to the diet with a low fat diet that harm the body. Low blood sugar during the diet plays an important role for health. Low sugar levels the pancreas produces less insulin. Independent studies have proven that people who follow keto diets shed more than two times more weight in comparison with other diets. This reduces the level of bad cholesterol in the blood. Due to the large amount of iron in meat, fat, diet has a beneficial effect on women's health.

The beneficial properties of the diet:

• reduced insulin sensitivity by 75%, patients with diabetes can even more not to take medication;
• improve lipid profile that reduces the risk of developing cardiovascular disease;
• the right body is saturated fatty acids;
• increases the level of high density lipoprotein (good cholesterol);
• the ketones help people with severe neurological diseases, decrease their symptoms and relapses (Alzheimer's, Parkinson's, epilepsy);
• increases the efficiency of cancer treatment, the shortage of sugar killing cancer cells;
• improves condition of skin, reduces acne, inflammation;
• improving the effectiveness of the treatment of polycystic ovarian disease is directly related to insulin levels.

Varieties of the ketogenic diet

From the ketogenic type of diet there are 5 variations:

• classic;
• target;
• circular;
• high-protein;
• limiting.

Classic variation of the diet includes the following the ratio of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbs. Excludes all fast and slow carbohydrates, leaving only low-calorie vegetables.

The task is more suited to bodybuilders. Athletes who do high intensity workouts are working out with large weights the muscles of the back, hands, feet allowed to eat pre-workout carbs. They burn during heavy physical activity. If you do fitness, light aerobic activity, or an aspiring athlete and you have a small load, this type is not suitable.

Circular is recommended for those who have process of weight loss came up. Periodically arrange to carbohydrate loading, that is, eat slow carbs for example cereals to restart the metabolism. Sweets and flour are prohibited. The body suffers little stress and losing weight again will resume when you return to the ketogenic diet. To arrange a carbohydrate loading can be weekly (5 days no carbs, 2 days slow carbs) or once a month. For a month food plan, one day, allow yourself complex carbohydrates. Go back to the keto diet at least 24 hours. Suitable for beginners to lose weight who find it hard to long without carbs.

Food with plenty of protein. Perfect people with very high body weight and want to build muscle mass. The ratio of nutrients in the diet — 35% protein, 60% fat, 5% carbs. Gradually from that mode switching to the classic keto diet.

Limiting the variation involves the use of carbohydrates-no more than 12 grams a day. This type of food is recommended under medical supervision. Before you start restricting the type of fast for three days. This kind of practice is usually in hospitals for cancer patients.

Recommended products

Products on a keto diet to prepare choose from the following list:

• any meat, in any form, including fried and any fat, and the fatter the better;
• fat;
• any internal organs (liver, kidney, heart);
• fish of any sort, the fatter the better;
• caviar fish;
• seafood;
• eggs any;
• any vegetable oil;
• butter;
• green vegetables (cucumbers, zucchini, any cabbage, asparagus, celery);
• other vegetables with low carbohydrate, non-starch (tomatoes, eggplant, bell pepper);
• dairy products with high fat content (cheese, cream, sour cream, cheese);
• mushrooms of any variety.
• sausages without content of carbohydrates and restricted components;
• high-quality mayonnaise without sugar and starch;
• gelatin;
• fruit only the lemon and cranberry;
• greens and lettuce;
• carrots in limited quantities, 50 grams per day in cooking;
• milk with high fat content, little by little, no more than 60 milliliters per day.

Prohibited products

It is forbidden to drink anything with sugar, starch, flour, foods high in carbohydrates.

Menu ketone diet prohibited include the following:

• sweet soda;
• juices;
• fruits;
• cakes, bread, all flour;
• cake;
• chocolate, candy
• honey;
• pasta;
• cereals (buckwheat, rice, barley, oatmeal);
• bean;
• potatoes;
• beets;
• berries;
• bran;
• fructose;
• milk.

Stages of adaptation

The body immediately goes into ketosis, it needs some time to adjust.

Rebuilding on a new mechanism of alternative energy takes place in several stages:

1. From half days to one day. Spent all the reserves of glucose circulating in the body.
2. The next day or two. Burn the remnants of glycogen.
3. On the third or fourth day the body begins to look for alternative sources of energy, start rebuilding the metabolism.
4. The week starts ketosis. The body is completely rebuilt and gets energy from ketones.

Menu for the week

Exemplary keto diet menu for a week for women and men:

Monday:

• Breakfast: bacon, fried eggs, tomatoes and green beans;
• lunch: chicken salad with Adygei cheese, olive oil, lettuce, peppers;
• dinner: mackerel, baked with butter and lemon.

Tuesday:

• omelette with goat cheese, cherry tomatoes and Basil;
• lunch: soup with meatballs, melted cheese, cream and broccoli;
• dinner: lamb stewed with cabbage.

Environment:

• scrambled eggs with cream, curd cheese with ham;
• lunch: shrimp salad, avocado, olive oil, tomato, cucumbers;
• dinner: pork chops with grated cheese, steamed zucchini.

Thursday:

• eggs fried with onions, bacon and tomatoes;
• lunch: meatballs made of pork, stewed with cauliflower;
• dinner: chicken fillet stuffed with cheese and eggplant, baked in cream.

Friday:

• salad rolls Chinese cabbage, cheese, sausages;
• cutlets from cabbage and pork, stewed in cream;
• dinner: zucchini stuffed with ground meat, cheese and sour cream, baked in the oven.

Saturday:

• omelette with ham and vegetables;
• lunch: pork chop baked in oven with cheese, sour cream with tomatoes;
• salmon with mayonnaise and cheese, cooked in the oven.

Sunday:

• Breakfast: scrambled eggs with ham, mushrooms and cheese;
• lunch: chicken fillet, stuffed tomatoes, cream cheese, wrapped in bacon and baked in the oven;
• dinner: salmon with cream sauce with broccoli.

Recipes for the keto diet

When cooking for keto diet choose foods with a high fat content: cheese, bacon, lard, butter, fatty fish and meat. Vegetables can be in the form of cheese and fry, simmer or bake. The menu on the keto diet up of allowed foods list, option any cooking (frying, stewing). Cheese on keto diet is included in almost all meals, they contain large amounts of fats and proteins.

Casserole broccoli with cheese

Phased implementation:

1. 400 grams broccoli, boil 2 minutes in salted water.
2. Half of onion fry one clove of garlic.
3. Put in sauce pan with onion, broccoli, Basil, salt and pepper.
4. 8 eggs, beat separate bowl and pour into the frying pan to the vegetables.
5. Simmer under a lid 7-9 min.
6. When serving, sprinkle with grated Parmesan.

Omelet with bacon and cheese

How to cook scrambled eggs for a keto diet:

1. Adyghe cheese cut into cubes.
2. Fry the bacon and cheese until Golden brown.
3. Beat eggs with cream.
4. Pour the egg mixture.
5. Cook under closed lid for 5-7 minutes.

Baked mackerel

How to bake mackerel in stages:

1. Rinse fish and cut up, cutting off his head, splitting in half lengthwise.
2. Pour into pan greased with the skin down.
3. Season with salt and pepper to taste, sprinkle with lemon juice.
4. Spread with mayonnaise.
5. Bake at 200 degrees for 20 minutes.
6. 5 minutes before the end sprinkle with grated cheese.

Salad with walnuts cheese and spinach

Salad recipe:

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

Cream soup of cauliflower

How to cook creamy soup:

1. Cauliflower rinse and then boil it.
2. Optionally, you can add mushroom or meat bouillon cube.
3. 8 minutes after boiling in a pan put the package of cream cheese, a tablespoon of butter and 100ml double cream.
4. Boil to dissolve the cheese and soften the cabbage.
5. Grind the soup until creamy the immersion blender.

Lemon cake

How to cook low-carb cupcake:

1. Mix a half Cup of almond flour with a quarter Cup of Flaxseed meal.
2. Add a teaspoon of baking powder, sweetener, 70 grams melted butter, 100 milliliters of heavy cream.
3. Stir until smooth.
4. Add 3 eggs, stir again.
5. Add to the mixture the juice and zest of two lemons.
6. Knead the dough and pour it into moulds.
7. Bake at 180 degrees for 20 minutes.

Harm and contraindications for the ketogenic diet

You cannot stick to this food type in the following cases:

• metabolic disorders;
• diseases of the liver and kidneys;
• progressive encephalopathy;
• cerebrovascular disorders;
• dysfunction of the pancreas;
• lipid diseases.

Women during childbearing and lactation, this type is also not recommended, but the reviews of women who dared saying that such a diet was uneventful. During pregnancy, all actions must be agreed with the doctor.

The side effects of the keto diet:

• constipation (to add to the diet more liquid and fiber);
• nausea (first week);
• bad breath (due to breakdown products of fat, does not pose a risk);
• vertigo (first week, tested independently).

If you are completely healthy, keto diet harm to the body brings. Side effects usually pass after the first week. The damage from the keto diet can be if there are serious chronic illnesses that are contraindications.

Ketogenic diet helps to quickly get rid of extra pounds, while maintaining health. Ketone diet for weight loss — the most popular, rich and comfortable, among the other diets, the most effective. Correctly calculated the balance of nutrients will help to quickly and easily lose weight. To get out of the keto diet is easy with no side effects. The body quickly adapts to a new power source — carbohydrates. The main thing — not to go back to the diet with lots of sweets and starchy foods, which led to excess weight.