KETO ketogenic diet - weekly menu for women, complete product list

The ketogenic diet is a low-carbohydrate diet that is high in fat and moderate in protein.Due to the low carbohydrate content in the daily menu, the body converts lipids into fatty acids and ketone bodies.

The latter enters the brain and serves as a source of energy instead of glucose.This process is called ketosis, which is the name of the diet.Although the main products of the keto diet are fish, red meat, poultry, cheese, and cottage cheese, this diet is quite expensive.

The essence of the keto diet

The keto diet is the most effective method for burning fat in women.This diet does not stress the body because it tries to store fat cells.The ketogenic diet simply resets the way the metabolic process works.

During this diet, carbohydrates are reduced as much as possible, so the body has to change its metabolism so that the energy necessary for life is taken from fat cells.The latter produces ketone bodies (the process is ketosis), which are the main source of fuel for the nervous system and brain.

This became the basis for the second name of the diet - ketone.This process occurs if the daily carbohydrate intake is less than 100 g.

A dietary diet requires compliance with the following rules:

1. Be prepared for the fact that at the beginning of the diet, weight will quickly come off due to water, not fat.It takes longer to separate, so don't rush to give up halfway;
2. The most important rule is to drink more water.Ignoring this point in your diet can lead to dehydration, which will have very negative consequences.Always carry a small bottle when drying;
3. A positive aspect of the ketone diet is that it allows alcohol.In moderation, you can drink drinks with minimal sugar content: brandy, whiskey, rum, and so on;
4. Fat cannot be ruled out.Because carbohydrate intake is limited, there must be an alternative energy source.There is no fat limit on the ketogenic diet, you can eat steak, fried chicken or fish, but try to consume oil, avocado, olives, whole grains.

Types of ketogenic diet

There are several types of diets:

1. Standard- The most common version of the keto diet.The main idea is to avoid carbohydrates completely;
2. Target– consume a small amount of carbohydrates after training to replenish glycogen and increase the effectiveness of the training process;
3. Cycle– include carbohydrates in the diet as needed.Usually, 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 nutrition, or carbohydrate loading”.

Benefits of the Keto Diet

There are many positive aspects of the ketogenic diet:

1. Helps epilepsy sufferers.The keto diet causes ketosis - an increase in the levels of ketone bodies in the body, which reduces relapses in people with epilepsy;
2. Reduces the risk of cancer;
3. Helps get rid of acne.If the cause of the skin rash is an increase in blood sugar levels, then a ketone diet will help clear the skin;
4. Protects the brain.Thanks to these studies, scientists know that the ketogenic diet reduces the risk of Alzheimer's disease, Parkinson's disease and other neurological and mental illnesses;
5. You can eat your favorite foods without counting calories or limiting your time;

The keto diet is often called the Meryl Streep diet.The reason is not because the famous actress is the founder of this weight loss method.He played one of the main roles in the film “Do No Harm.”

Differences from other protein diets for weight loss

The principle of any protein diet is low-carbohydrate “protein” nutrition.The principle of the keto diet is high-fat nutrition.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 things, but from fat.

“Kremlin”, Dukan diet for weight loss – low-fat dairy products, limited cheese, low-fat meat (preferably boiled, steamed).The keto diet for weight loss consists of full-fat dairy products, nuts, vegetable fats (avocado, nuts, fatty sauces made from vegetable oils).

Choosing a menu for a diet is the next step after socialization

• Breakfast can include up to 15 g of carbohydrates.You can consume it from non-starchy foods, such as cheese or vegetables.Breakfast options consist of scrambled eggs or an omelet containing 3-4 eggs, perhaps with fried tomatoes, a protein shake, toast and cheese.Such a breakfast will cost 550–600 Kcal;
• For lunch, you should never choose cereal, sugar, starchy vegetables, milk, yogurt or fruit.Carbohydrates should be limited as much as possible, the allowable value is 15 g.For lunch, meat and salad are ideal;soup with meatballs will do, but without potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will take 350–400 Kcal;
• For dinner, you can choose a combination of meat and green vegetables.The vegetable fats in these foods will be beneficial.Can be taken from nuts or vegetable oil for salad dressing.Example dinner: grilled salmon or trout in foil and salad.The calorie content of a food is about 300;
• Don't forget snacks in the form of an afternoon snack or second dinner.During this time, you cannot exceed the 5 g carbohydrate limit.Types of snacks: boiled eggs, fish, cucumber, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only menu that is right for the ketone diet.But in the 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.

Do you need to count calories on the keto 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 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, namely from muscle.To maintain muscle mass as much as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.

Pay attention to the ratio of protein to fat in your food.

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.Understanding these numbers, you can balance nutrition by reducing carbohydrates to zero and increasing the percentage of fat.

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

Keto diet: duration, stages, adaptation

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

You should not expect a significant loss of body fat in the first week, because at this time the body has not yet adapted to the new lifestyle and continues to process the remaining carbohydrate reserves.

The stages of body restructuring are as follows:

1. First.Lasts 12 hours after last carbohydrate meal.At this stage, the body will use up all available glucose reserves;
2. Second.Lasts 24-48 hours.At this time, the body uses glycogen reserves found in the liver and muscles;
3. Third.The beginning of metabolic restructuring.The body looks for alternatives to carbohydrates in fatty acids and proteins, including those contained in muscle mass;
4. Fourth.Starting on day 7. The body adapts to the lack of carbohydrates and switches to a ketogenic state, abandoning protein as an energy source.

In addition to the stages mentioned, 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 needs to adapt again, but this time it must switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount to a maximum of 30 g per day.

Keto diet meal plan

Even if you already know that the keto diet is a low-carb diet, there is still a lot to learn about how to stick to this diet and achieve results without fail.Regardless of which version of the keto diet a woman chooses, she should be able to create her own menu.

First, you need to calculate your daily calorie intake.It depends on what exactly the woman's goal is - to burn fat or gain muscle mass.To carry out the calculations, you can use the example given for a woman weighing 75 kg.The daily calorie content is equivalent to 2000 kcal.

He should receive 2 g of protein per day per kilogram of lean muscle mass.We calculate the amount of protein he needs to receive throughout the day: 75 * 2 = 150 g.

If a woman does not know the number of daily kilocalories she needs, then she can use the Mifflin-Geor formula:

• (10*body 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 of a woman.

Rules for achieving ketosis

Follow these guidelines to enter ketosis:

1. Avoid snacks as they cause insulin spikes;
2. Add sports activities.You don't need to put too much pressure on yourself;it is enough to devote 20-30 minutes a day to light physical activity.This will help you lose weight more effectively;
3. Stop worrying about eating fat, as this is the main source of energy on the keto diet;
4. Reduce the amount of protein consumed - increase the amount by approximately 1.4-1.7 g per 1 kg.your weight;
5. Limit carbohydrate intake - reduce your intake to 35-50 g (approximately 20 g net carbohydrates);
6. You can try fasting to increase your ketone levels.Make sure your body can handle it;
7. Drink lots of water – the volume of fluid drunk can reach 3-4 liters per day.

Signs of ketosis:

• Decreased appetite;
• Increased energy, increased strength and vigor, 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 on the keto diet:

• Drink plenty of pure water without gas at a rate of 30 ml.per 1kg.heavy.If you don't know how to drink water (and this is actually an acquired habit and skill), install an application on your phone that will definitely remind you of this;
• Eat green vegetables that are rich in fiber.

List of recommended foods

Nutritionists highlight a large list of products that you can use to create a low-carb keto diet.You can print this list and pin it above your dining table.

Permitted food products include:

• Fruits– allow the consumption of unsweetened apples, grapefruit, oranges;
• Crazy– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
• egg– products rich in vitamins and minerals.Chicken and quail eggs are very suitable for the diet;
• Fish– source of protein and other polyunsaturated fatty acids.Eating red fish, cod, herring, flounder, capelin, halibut and tuna will balance the diet;
• Meat– main source of protein and vitamins.Poultry, beef, rabbit and pork are preferred;
• Vegetables– healthy and low-calorie product, rich in fiber.However, the amount must be limited, because some vegetables contain excessive carbohydrates.We give preference to: green salad, spinach, radish, cucumber, zucchini and cabbage;
• seafood– rich not only in protein, but also in nutrients.Shellfish, squid, crab, shrimp, and oysters are well absorbed by the body;
• Low-fat fermented milk product– rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, skim milk and kefir).

The main advantage of this diet is the natural correction of metabolism, which causes you to lose extra pounds, but in such a way that your body is not in a state of stress.

The keto diet is perfect for people who want to lose weight quickly, as well as those who have gained the necessary muscle mass and want to get lean.

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, grapes, and coconut water.

Prohibited foods

List of foods that are strictly prohibited during the keto diet:

• Sugar;
• Bakery products (bread, bread);
• Carbonated drinks;
• Sweet fruits (banana, grapes, mango, persimmon);
• Vegetables high in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, oatmeal, 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 impact body weight and contribute to cravings for sweet foods.

Some of the most dangerous sweeteners are:

• maple syrup;
• Darling;
• Concentrated fruit juice;
• Fructose;
• Agave syrup.

They have a high calorie content 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 keto diet

The ketogenic diet does not have too strict rules;this can hardly be classified as a rigid method.In fact, to achieve maximum results without harm to your health, you need to listen to the recommendations of experts:

1. Have 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 a week.Only the most desperate, who need to thoroughly regulate their body shape and lose a large amount of weight, can decide within a month;
3. Drink at least one and a half to two liters of water a day;
4. Get some exercise.This will speed up the weight loss process;
5. It is permissible to include 30-50 g of carbohydrates in the diet daily;
6. Boiling, stewing, grilling, roasting, and steaming are permitted.Frying is prohibited;
7. Fight hunger wisely.Temper with nuts or fruit;
8. The menu for women will have a lower daily calorie content and lots of berries, nuts, fruits and vegetables.Men's diet should be more high-calorie, and instead of plant foods, they should eat fish and meat;
9. Follow a separate diet, 5-6 times a day, in minimal portions.The keto diet promotes comfortable weight loss and maintains results after leaving it;
10. Pay attention to the calorie content of your food.You have to spend more money than you consume.

The keto diet (also called ketogenic) is a nutritional system originally intended for children with epilepsy.In 1921, endocrinologist R. Woodite first discovered that with a low-carbohydrate, high-fat diet, the liver produces ketone bodies.

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

Cautions and contraindications

A ketone diet can provoke dangerous consequences for the body - ketoacidosis.This is poisoning of the body with ketones and their breakdown products, which can lead to coma.Keto acidosis is accompanied by the appearance of the smell of acetone from the body of a losing weight person, his urine and sweat.In this case, you should drink plenty of clean water to remove fat breakdown products from the body.

It is contraindicated to follow it:

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

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

Negative symptoms make the diet unacceptable for people doing mental work.It will be difficult for them to concentrate even on their usual activities.

This is triggered by a sharp drop in blood sugar levels while the amount of insulin does not change.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 clearly feel the lack of primary energy sources.Lethargy and apathy will disappear as you adapt to increasing ketone levels and decreasing glucose levels.

Recipes for the keto diet

You can find many dishes that are 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 need for 4 servings:

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

For serving:

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

Preparation:

1. Preheat 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 edges of the dish are light brown.Enjoy your meal!

A simple side dish of herbs and olive oil will help highlight the taste of the dish;You can add asparagus or beans.

Cream soup with cauliflower

• Butter - 20 grams;
• Chicken broth - 150 ml;
• Onions - 1 piece;
• Hard cheese - 30 grams;
• Cauliflower - 200 grams;
• Cream - 30 ml;
• Salt to taste.

Cooking method:

1. Cut the onion into small cubes and sauté in butter until golden.At the same time, cook the cabbage;
2. Heat the broth, add fried onions and cream to it.Pass the cabbage through a blender and add to the total mass;
3. Add grated cheese.After boiling, cook the soup over low heat for 10 minutes.Add spices.The keto diet can be a life-changing experience for many people.But this can be unpleasant and completely unproductive if you don't follow the rules of this system.Enjoy your meal!

Grilled Ginger Beef

Ingredients for 2 servings:

• Boneless steak - 2 pieces;
• Olive oil - 2 tbsp.I.;
• Onions - 1 piece;
• Garlic - 1 clove;
• Tomatoes - 2 pcs.;
• ground ginger - 1 tsp;
• Apple cider vinegar - 4 tbsp.I.;
• Pepper - pinch;
• Salt to taste.

Cooking method:

1. Pour oil into skillet and brown steak over medium heat;
2. When both sides are cooked, add the onions, garlic, and tomatoes;
3. Mix ginger, salt, pepper and vinegar in a cup, add, stirring, to the meat;
4. Cover with a lid, reduce heat and cook until the liquid has evaporated;
5. Serve with a sprinkling of herbs.Enjoy your meal!

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

4 omelettes

• Dried porcini mushrooms – 30 g;
• Eggs – 4 pieces;
• Vegetable oil – 20 grams;
• Bacon – 120 g;
• Hard cheese – 60 grams;
• Salt to taste.

Cooking method:

1. Soak dried mushrooms in hot water;when soft, cut into pieces;
2. Beat the eggs until evenly mixed;
3. Heat vegetable oil in a skillet over medium heat;
4. Pour the beaten egg into the oil slowly so as not to splash, then add the chopped mushrooms to the mixture.Enjoy your meal!

Broccoli and Cheese Casserole

• Eggs - 2 pieces;
• Broccoli - 200 grams;
• Onions - 1 piece;
• Hard cheese - 40 grams;
• Cream - 50 ml;
• Butter - 20 grams;
• 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. Cut the onion into thin rings.Saute in butter in a hot skillet;
3. Add onions to broccoli.Continue frying for a few more minutes.Pour in beaten egg;
4. Mix grated cheese with cream.Pour this sauce into the pan.Simmer over low heat for about 10 minutes.Enjoy your meal!

Spinach salad with cheese and nuts

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

Cooking method:

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

Asparagus broccoli

• Onions – 100 grams;
• Cabbage inflorescences – 400 g;
• Heavy cream – 100 ml;
• Eggs – 4 pieces;
• Butter – 40 grams;
• Salt to taste.

Cooking method:

1. Boil cabbage florets in salted water for 15 minutes, strain;
2. Fry the onion, cut into rings, in butter until golden brown;
3. Add the boiled broccoli florets to the onions and fry for 5 minutes;
4. Then add the egg and stir.Enjoy your meal!

Omelet with cheese and bacon

• Hard cheese - 40 grams;
• Dried mushrooms - 15 g;
• smoked pork - 70 grams;
• Eggs - 2 pieces;
• Olive oil - 15 ml;
• Salt to taste.

Cooking method:

1. Send mushrooms in 50 ml.hot water.After steaming, cut into thin pieces.At the same time, heat oil in a frying pan;
2. Beat eggs and fry.Next 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 desired, you can add a little salt.Enjoy your meal!

Mackerel in the oven

• Tomato - 1 piece;
• Onions - 1 piece;
• Proven herbs - whisper;
• Turmeric - a pinch;
• lemon - half;
• Mackerel - 300 grams;
• Ground ginger - a pinch;
• Salt to taste.

Cooking method:

1. Cut the fish and coat with spices.Finely chop the vegetables and put them 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.Enjoy your meal!

Conclusion

1. In addition to losing weight 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 cannot live without a delicious 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, targeted and cyclical;
5. To shift energy production away from fat deposits, you need to consume no more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, cramps, and fast heartbeat may occur.Very rare: hair loss, dyspepsia, lactation problems;
7. The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and protein you consume.