Ketogenic KETO diet - weekly menu for women, full list of products

The ketogenic keto diet is a low-carb, high-fat, moderate-protein diet.Due to the low content of carbohydrates 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.Despite the fact that the main products of the keto diet are fish, red meat, poultry, cheese and cottage cheese, the diet is moderately expensive.

The essence of the keto diet

The keto diet is the most effective fat burning method for women.The diet does not stress the body trying to stock up on fat cells.The ketogenic diet simply restructures how metabolic processes work.

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

This served as the basis for the second name of the diet - ketone.Such processes occur if the daily intake of carbohydrates is below 100 g.

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 separate, so don't rush to give up halfway through;
2. The most important rule is to drink more water.Ignoring this moment 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 side of the keto diet is that alcohol is allowed.In moderate quantities, 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.In the ketogenic diet there are no restrictions on fats, you can eat steaks, fried chicken or fish, but try to consume those contained in oil, avocados, olives, seeds.

Types of ketogenic diet

There are several types of diet:

1. Standard- The most common version of the keto diet.The basic idea is to avoid carbohydrates almost completely;
2. Target- consuming a small amount of carbohydrates after training to replenish glycogen and increase the efficiency of the training process;
3. Cyclic- introduction of carbohydrates into the diet if necessary.As a rule, this is done intuitively when the body is exhausted.The cyclical keto diet is based on the scheme "5 days of eating according to the rules of the keto diet - 2 days of high-carbohydrate meals or carbohydrate loading".

Benefits of the keto diet

There are many positive aspects of the ketogenic diet:

1. It helps people with epilepsy.The keto diet leads to ketosis – increased levels of ketone bodies in the body, which reduce relapses in people with epilepsy;
2. Reduces the risk of cancer;
3. It helps to get rid of acne.If the cause of skin rashes is the increased level of blood sugar, then the keto 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 can eat your favorite foods without counting calories or limiting your time;

The keto diet is often referred to as 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 movie "Do No Harm".

Differences from any other protein diet for weight loss

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

"Kremlin", the Dukan diet for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably boiled, steamed).A keto diet consists of whole milk products, nuts, vegetable fats (avocado, nuts, fat sauces from vegetable oils).

Choosing a diet menu is the next step after familiarization

• Breakfast can include up to 15 g of carbohydrates.You can get them from non-starchy foods like cheese or vegetables.The breakfast option consists of scrambled eggs or a 3-4 egg omelet, maybe with fried tomatoes, a protein shake and 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 permissible value is 15 g.For lunch, meat and salads are ideal;soup with meatballs is suitable, but no potatoes or vermicelli.Lunch option: Brown rice with chicken breast and cheese.Lunch will take 350–400 Kcal;
• For dinner, you can choose combinations of meat and green vegetables.Vegetable fats in this dish will be useful.They can be taken from nuts or vegetable oils for salad dressing.Example for dinner: baked salmon or trout in foil and salad.The caloric content of one meal is about 300;
• Do not forget about light snacks in the form of an afternoon snack or a second dinner.During them, you cannot exceed the 5 g carbohydrate limit.Types of snacks: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

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

Should you count calories on a keto diet?

You need to count calories and take into account the amount of nutrients (proteins, fats and carbohydrates) - BZHU.

During the first 7 days of the keto diet, it is important to consume protein and fat in a 50/50 ratio, because your body has not yet switched to breaking down its own fat and will actively produce glucose from protein, that is, from muscles.For maximum preservation of muscle mass, the consumption of 3-4 g of protein per 1 kg is recommended.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%.Proteins make up 20-30%, about 5% are carbohydrates.By understanding these numbers, you can balance the nutrients by reducing carbohydrates to zero and increasing the percentage of fat.

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

Keto diet: duration, stages, adaptation

Sometimes you hear that the keto diet is a simple low-carb diet.In fact, this is not true at all.According to the principles of its effect on the body, this system is very similar to the popular Atkins diet.

You should not expect significant losses of body fat in the first week, because at that time the body has not yet adapted to the new regime and continues to process the remaining reserves of carbohydrates.

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 use up its available glucose stores;
2. Second.Lasts 24-48 hours.At this time, the body uses up the glycogen stores 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. Fourth.It begins on day 7. The body adapts to the lack of carbohydrates and goes into a ketogenic state, abandoning proteins as an energy source.

In addition to the listed stages, there is one more - the correct way out of the keto diet.You cannot immediately switch to a nutritious diet rich in carbohydrates.The body has to adapt again, but this time it will have to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount by a maximum of 30 g per day.

Keto diet meal plan

Although you already know that the keto diet is a low-carb eating plan, there is still a lot to learn about how to stick to this eating plan and achieve results without fail.No matter which version of the keto diet a woman chooses, she should be able to create a menu for herself.

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

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

If a woman does not know the daily number of kilocalories she needs, then 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 for achieving ketosis

Follow these guidelines to enter ketosis:

1. Avoid snacks as they cause an insulin spike;
2. Add sports activities.You don't have to strain yourself too much;it is enough to spend 20-30 minutes a day for light physical activity.This will help you lose weight more effectively;
3. Stop worrying about fat intake as it is the main source of energy on the keto diet;
4. Reduce the amount of protein intake - bring the amount to a level of about 1.4-1.7 g per 1 kg.your weight;
5. Limit carbohydrate intake – reduce intake to 35-50 g (about 20 g net carbs);
6. You can try fasting to increase your ketone levels.Make sure your body can handle it;
7. Drink a lot of water - the volume of tested liquid can reach up to 3-4 liters per day.

Signs of ketosis:

• Decreased appetite;
• Increased energy, increased strength and vitality, improved mood;
• Possible smell of acetone from the body and urine, from the mouth;
• The presence of ketones in the urine (checked with special test strips).

What you should do while on the keto diet:

• Drink plenty of clean still water in the amount of 30 ml.for 1 kg.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 from which you can create your low-carb keto diet.You can print this list and hang it above your dining room table.

Allowed food items include:

• Fruits- allows the consumption of unsweetened apples, grapefruit, oranges;
• Nuts– suitable as an intermediate 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 protein 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 and low-calorie product, rich in fiber.However, their quantity should be limited, as some vegetables contain carbohydrates in excess.We give preference to: lettuce, spinach, radishes, cucumbers, zucchini and cabbage;
• seafood– rich not only in proteins but also in nutrients.Mussels, squid, crabs, shrimps and oysters are well absorbed by the body;
• Low-fat fermented milk 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, thanks to which you lose extra pounds, but in such a way that your body is not in a state of stress.

The keto diet is very suitable 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 a keto diet are:

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

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

Forbidden foods

List of strictly prohibited foods during the keto diet:

• sugar;
• Bread products (bread, bread);
• Aerated drinks;
• Sweet fruits (bananas, grapes, mango, persimmon);
• Vegetables with a high carbohydrate content (potatoes, sweet potatoes, corn, parsley, onions, 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 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 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;
• copper;
• Concentrated fruit juice;
• fructose;
• Agave syrup.

They have a high caloric content and are identical to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effect on the liver and kidneys).

Rules for following a keto diet

The ketogenic diet doesn't have too many strict rules;can hardly be classified as hard methods.Still, in order to achieve maximum results without harm to health, you should listen to the recommendations of specialists:

1. Have dinner no later than 4 hours before going to bed;
2. Don't get carried away, no matter how much you like the results.The recommended duration is a week.Only the most desperate people, who need to carefully adjust their figure and lose an impressive amount of kilograms, can decide in a month;
3. Drink at least one and a half to two liters of water a day;
4. Do sports.This will speed up the weight loss process;
5. It is allowed to include 30-50 g of carbohydrates daily in the diet;
6. Boiling, stewing, grilling, baking and steaming are allowed.Frying is prohibited;
7. Fight hunger wisely.Stuff it with nuts or fruit;
8. The menu for women will have a lower daily calorie content and a large number of fruits, nuts, fruits and vegetables.A man's diet should be higher in calories and instead of plant food he should eat fish and meat;
9. Observe separate meals, 5-6 times a day, in minimal portions.The keto diet promotes comfortable weight loss and maintenance of results after leaving it;
10. Monitor the calorie content of food.You should spend much more than you consume.

The keto diet (also called ketogenic) is a food system originally designed for children suffering from epilepsy.In 1921, endocrinologist R. Woodite first discovered that on a low-carbohydrate, high-fat diet, the liver produced ketone bodies.

In the same year, the therapist R. Wilder called this diet the keto diet and began to use it to treat epilepsy in situations where taking drugs did not bring any results.

Warnings and contraindications

The keto diet can provoke a dangerous consequence for the body - keto acidosis.This is poisoning of the body with ketones and their breakdown products, which can lead to falling into a coma.Keto acidosis is accompanied by the appearance of the smell of acetone from the body of a person who is losing weight, his urine and sweat.In this case, you need to drink a lot of clean water to remove the products of fat breakdown from the body.

It is contraindicated to follow it:

• Patients with diabetes;
• Patients with diseases of the digestive, cardiovascular, excretory systems;
• Children under 18 years of age;
• Women who are breastfeeding;
• pregnant.

Dieting is difficult for men, although it allows them to emphasize all the muscle definition.Physical work is based on the consumption of glucose by the muscles, which is eliminated with the keto diet.One may experience severe weakness.

Negative symptoms make the diet unacceptable for people engaged in 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 the amount of insulin remains unchanged.The need to replenish glucose reserves is not met, 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.The lethargy and listlessness will pass as you adjust to the increased ketone levels and decreased glucose levels.

Keto Diet Recipes

You can come up with many meals that will be delicious and help you stay in ketosis.We will present you some interesting recipes.

Chicken casserole with feta cheese and olives in pesto sauce

Your taste buds will thank you.

For 4 servings you will need:

• Chicken fillet - 680 g;
• Olive oil (for frying) - 60 g;
• pesto sauce - 85 g;
• cream - 1.5 cups;
• Marinated olives - 8 tbsp.l.;
• feta cheese - 230 g;
• Garlic - 1 clove;
• black pepper - to taste;
• Salt - to taste.

To serve:

• Greens - 480 g;
• Olive oil - 4 tbsp.l.;
• Ground black pepper - to taste;
• Sea salt - to taste.

Preparation:

1. Heat the oven to 200 degrees;
2. Cut the fillet into pieces.Add salt and pepper to taste, fry until golden brown;
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 from bowl;
5. Bake for 20-30 minutes until the dish is light brown around the edges.Bon appetit!

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

Creamy cauliflower 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. Onion is cut into small cubes and stewed in butter until golden.At the same time, boil the cabbage;
2. Heat the broth, add the fried onion and cream to it.Pass the cabbage through a blender and add to the total mass;
3. Add grated cheese.After boiling, the soup is boiled on low heat for another 10 minutes.Add spices.The keto diet can change the lives of many people.But it can be unpleasant and not at all productive if you don't follow the rules of this system.Bon appetit!

Roast beef with ginger

Ingredients for 2 servings:

• Boneless steak - 2 pcs.;
• Olive oil - 2 tbsp.l.;
• Onion - 1 pc.;
• Garlic - 1 clove;
• Tomatoes - 2 pcs.;
• Ground ginger - 1 tsp;
• Apple cider vinegar - 4 tbsp.l.;
• black pepper - a pinch;
• Salt - to taste.

Cooking method:

1. Pour oil into a pan and fry the steaks on medium heat;
2. When both sides are well cooked, add onions, garlic and tomatoes;
3. Mix ginger, salt, pepper and vinegar in a glass, add, stirring, to the meat;
4. Cover with a lid, reduce the heat and cook until the liquid evaporates;
5. Serve sprinkled with herbs.Bon appetit!

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

Omelet of 4 eggs

• 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 soft, cut into strips;
2. Beat the eggs thoroughly;
3. Heat vegetable oil in a skillet over moderate heat;
4. Slowly pour the beaten eggs into the oil so they don't splatter, then add the chopped mushrooms to the mixture.Bon appetit!

Broccoli Cheese Casserole

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

Cooking method:

1. Broccoli is divided into florets and boiled in salted water.After a quarter of an hour, drain in a colander;
2. Cut the onion into thin rings.Fry in oil in a hot pan;
3. Add the onions to the broccoli.Continue frying for a few more minutes.Pour in the beaten eggs;
4. Mix the grated cheese with cream.Pour this sauce into the pan.Let it simmer on low heat for about 10 minutes.Bon appetit!

Spinach salad with cheese and nuts

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

Cooking method:

1. The bacon is finely chopped and sautéed until golden.Chop the spinach coarsely and grate the cheese;
2. Mix all the ingredients, add ground nuts, pour oil.Sprinkle with some spices to taste.Bon appetit!

Asparagus Broccoli

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

Cooking method:

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

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 the mushrooms in 50 ml.warm water.After cooking, cut them into thin strips.At the same time, heat the oil in a pan;
2. Beat the eggs and fry them.Then add the mushrooms and the finely chopped bacon.Sprinkle the food with cheese;
3. The dish is stewed over low heat under a lid for about 10 minutes.If desired, you can add a little salt.Bon appetit!

Baked mackerel

• Tomatoes - 1 pc.;
• Onion - 1 pc.;
• Provencal herbs - 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 the spices.The vegetables are finely chopped and placed in the mackerel as a filling;
2. Wrap the fish in foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Bon appetit!

Conclusion

1. In addition to weight loss by burning body fat, the keto diet helps improve brain function, normalize blood pressure, cholesterol levels and other positive changes in human health;
2. The keto diet is a real godsend for men who can't 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 intended to provide fuel for human internal organs;
4. There are three types of diets – classic, targeted and cyclical;
5. To switch the production of energy from fat deposits, you should consume no more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, cramping and rapid heart rate may occur.Extremely rare: hair loss, dyspepsia, breastfeeding problems;
7. The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and protein you consume.