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The official website of the Keto Diet

Keto diet for weight loss at home for women

One of the most satisfying and efficient — and keto (keto) diet. In this position, the nutrition of the body is not experiencing stress from lack of food. This diet is perfect for people who love to eat dense, fatty, and high calorie foods.

What is the keto diet

Originally, this was the diet used for the treatment of various diseases, as it is commonly used by athletes. Subsequently, this diet has gained a lot of popularity among the common people, who are striving to lose weight.

Keto diet involves the complete exclusion of carbohydrates from the diet

The name of the diet derives from the word ketosis. In the period of the diet begins, the body goes through the extra pounds. Contain a special to launch the mechanism of alternative forms of energy, in which the body stops working the carbs (primary fuel source). In the time period of the carbohydrates is hunger, the body begins to break down the fat cells with formation of ketone bodies. This mechanism has an evolutionary meaning, in order to be able to survive in the absence of carbohydrates, with foods that are rich in proteins and fats. Ketones act not only as energy but also food for the brain.

Keto diet the nutrients come primarily from protein and fat. Count in your diet with the following ratios: carbs to between 5 to 10%, with fat at 70 to 75%, protein 20% to 25%.

At the core of the diet

The meal plan of the ketogenic diet have to be careful to control the amount of eating carbs. There should be no more than 60 grams. It is preferable that the amount was about 20 grams. The amount of protein, which is necessary in order to select, for each of them. This amount should be sufficient for the needs of your body based on gender, age, and physical activity. The caloric balance of the fat. Thanks to such proportions as to start the process of ketosis.

The use of the ketogenic diet

The ketogenic diet is not only to help you lose excess weight, but it also reduces the risk of many diseases and is as effective as diet on the fasting days. This is location of the hotel is very good, balanced and, therefore, superior to a diet with a low-fat diet, which is harmful to the body. A low blood sugar level in diet plays a vital role in one's health. Low blood sugar levels, the pancreas produces less of insulin. Independent studies have shown that people who follow the keto diet to shed a more-than-two times more weight when compared with the other diets. This will reduce the level of bad cholesterol in the blood stream. Because of the large amount of iron is in meat, fat, and the diet has a beneficial effect on the health of women.

The beneficial properties of the diet is:

  • the reduction of insulin sensitivity by 75%, and in patients with diabetes, and more, in order not to use the drug.
  • it improves lipid profile, reduces your risk of developing coronary heart disease.
  • the right of the body is the intake of saturated fatty acids;
  • it increases the level of high-density lipoproteins (the good cholesterol);
  • the ketones help people with neurological disorders, to reduce the symptoms and recurrence (Alzheimer's disease, Parkinson's disease, epilepsy);
  • to increase the efficiency of cancer treatment, and the lack of sugar will kill the cancer cells.
  • improve the condition of your skin, reduces acne, inflammation,
  • an increase in the efficiency of the treatment of polycystic ovary syndrome is directly related to insulin levels.

The varieties of the ketogenic diet

From the ketogenic diet, there are 5 types:

  • the classic;
  • target.
  • circular;
  • high in protein;
  • agree.

A classic variation of the diet containing the following ratio of nutrients in the diet (PFC): 20% protein, 75% fat, 5% carbs. To the exclusion of all fast and slow carbs, " meaning that the only low-calorie vegetables.

The task is much more suited for a body builder. Athletes who do high-intensity training is to work with large weights, the muscles in his back, the hands, the feet-can-eat pre-workout carbs. The burn during heavy physical activity. If you're doing cardio, light aerobic activity, or an aspiring athlete, and you have a small load, this type is not suitable.

The circular is highly recommended for those who feature the process of weight loss came up. By periodically arranging carbohydrate loading is to eat slow carbs such as cereal grains in order to start the metabolism to burn fat. The sweets and the flour is strictly prohibited. The body suffers little stress and losing weight again, it will resume when you return to the ketogenic diet. To arrange for a carbohydrate loading can be from a week (5 days no carbs, 2 days on the slow-carb), or on a monthly basis. For a one-month meal plan, one day, you provide yourself with complex carbohydrates. Go back to the keto diet for at least 24 hours. Suitable for beginners to lose weight find it difficult to last a long time without any carbs.

Food with plenty of protein. The perfect people with very high body weight to build lean muscle mass. The ratio of nutrients in the diet of 35% protein, 60% fat, 5% carbs. Gradually, with the mode switch to the classic keto diet.

To limit the variability of the use of carbohydrates-no more than 12 ounces a day. This is the kind of food that is recommended under medical supervision. Before you begin to narrow down the type of fast for three days. This type of activity is usually in the hospital for patients with cancer.

Recommended products

To a keto diet in order to prepare for the select from the following list:

  • meat, in any form, including fried and any fat, and the fatter,the better,
  • fat;
  • all of the internal organs (liver, kidney, heart);
  • fish of any kind is, of course, the fatter,the better,
  • the caviar of fish.
  • seafood
  • eggs in any;
  • any vegetable oil.
  • butter.
  • green vegetables (cucumber, iceberg lettuce, some cabbage, asparagus, celery);
  • vegetables with a low-carbohydrate, non-starch (tomatoes, eggplant, and peppers);
  • dairy products with high fat content (cheese, cream, sour cream, cheese);
  • mushrooms of any kind.
  • sausages that do not contain carbohydrates, and is selective.
  • the high-quality mayo with no sugar, and starch;
  • of gelatin;
  • the fruit only the lemon juice, and cranberry;
  • the greens and lettuce;
  • the carrots are in limited quantities, 50 grams, per day for cooking;
  • milk is high in fat, a little at a time, and not more than 60 millilitres per day.

Restricted items

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

Menu-ketone-diet is prohibited to include the following information:

Foods for keto diet
  • sweet soft drinks;
  • fruit juices;
  • fruits;
  • cakes, cookies, bread, flour, meal;
  • the cake;
  • chocolate, candy,
  • honey.
  • paste;
  • grain, buckwheat, rice, barley, oats);
  • bean;
  • potatoes;
  • the first;
  • wearing;
  • cli);
  • fructose;
  • milk.

The stages of the adaptation

Your body will immediately go out of ketosis, it does a little bit of time to settle in.

Based on a novel mechanism of alternative forms of energy is done in several steps:

  1. From a half day to a day. Spent all the reserves of the glucose that is circulating in the body.
  2. The next day or two. It burns the remains of the glycogen.
  3. On the third or fourth day your body starts to look for alternative sources of energy, to begin to build your metabolism.
  4. Week in ketosis. The body is completely redesigned, and are getting energy from the ketones.

The menu for the week

Exemplary keto diet menu for a week for men and women

Monday:

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

Tuesday:

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

Environment:

  • scrambled eggs with cream, yoghurt, cheese, ham;
  • lunch: prawns, lettuce, avocado, olive oil, tomato, cucumber);
  • dinner: pork chops with grated cheese, and cooked zucchini.

Thursday:

  • eggs are fried with onions, bacon and tomatoes;
  • lunch: meatballs made of pork, with steamed cauliflower;
  • dinner: chicken breast stuffed with cheese and eggplant, baked in the oven.

Friday:

  • salad, rolls, Chinese cabbage, cheese, and sausage;
  • cutlets from cabbage and pork, cooked in a cream;
  • dinner: zucchini stuffed with ground beef, cheese, and sour cream, baked in the oven.

Saturday:

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

Sunday:

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

The recipes for the keto diet

When it comes to cooking for a keto diet is to choose foods with a high fat content: cheese, bacon, lard, butter, fatty fish, and meat. The vegetables can be in the form of cheese, and broil, boil or bake. The menu is on a keto-diet is up on the allowed foods list, of options, no cooking, frying, stewing). The cheese on the keto diet, is included in almost all meals which contain great amounts of fat and protein.

Casserole, broccoli with cheese,

The gradual implementation of the

  1. 400 grams of broccoli, cook for 2 minutes in salted boiling water.
  2. One-half of the onion and fry with a clove of garlic.
  3. Place in a saucepan with the onion, broccoli, Basil, salt and pepper to taste.
  4. 8 eggs, beat in a separate bowl and then pour into the frying pan for the vegetables.
  5. Let it simmer with the lid on for 7 to 9 minutes.
  6. When serving, sprinkle with grated Parmesan cheese.

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 the cheese, until they are golden brown.
  3. Beat the eggs with the cream.
  4. Pour in the egg mixture.
  5. Cook with the lid closed for 5-7 minutes.

Baked mackerel

How to bake the mackerel in the stages of the procedure:

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

Green salad with walnuts, cheese, and spinach

Salad recipe:

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

Cream soup of cauliflower

How to cook the creamy soup of the day:

The metabolic rate is reaching a state of ketosis
  1. The cauliflower, rinse and then cook it.
  2. You can add mushrooms or meat stock cube.
  3. 8 minutes after you finish cooking, in a saucepan, add the package of cream cheese, a tablespoon of butter and 100ml double cream.
  4. Cook to a soft cheese, and soft cabbage.
  5. Grind the soup until creamy the immersion blender.

The lemon cake

How-to-cook, low-carb cupcake:

  1. Mix a half Cup of almond flour with one-quarter Cup of flax seed meal.
  2. Add a teaspoon of baking powder, a sweetener, 70 grams of melted butter 100 ml of cream.
  3. Stir until smooth.
  4. Add 3 eggs, stir again.
  5. Add to the mix the juice and the zest of two lemons.
  6. Knead the dough and pour it into the molds.
  7. Bake at 180 degrees for 20 minutes or so.

Injury, and the contraindications of the ketogenic diet

You don't have to stick to this kind of food, in the following cases:

  • of metabolic disorders.
  • diseases of the liver, and the kidneys;
  • a progressive encephalopathy (bse);
  • the cerebrovascular disease.
  • the dysfunction of the pancreas;
  • of lipid disorders.

Women in child-bearing and breast-feeding, and are also not recommended, but the reviews are by women who had the courage to say that such a diet was fairly uneventful. During pregnancy, all actions must be agreed with the doctor.

The side-effects of the keto diet:

  • severe constipation (to add to the diet, more fluid, and fibres, etc.);
  • nausea (first week);
  • bad breath (due to the breakdown products of fat, it does not pose a risk.
  • vertigo, the first of the week, to be tested independently of each other).

If you are a healthy, keto diet damage to the body. The side effects usually pass after the first week. The keto diet may be, if it is a serious chronic disease, which is contraindicated.

A ketogenic diet will help to quickly get rid of the extra pounds, while maintaining the health of the. Ketone diet of loss of weight — the most popular, rich, and comfortable, and, among others, can be the most effective. The right balance of nutrients that will help to quickly and easily lose weight. In order to get to know on a keto diet with no side effects. Your body quickly adapts to the new power source of the carbohydrate. The most important thing — not to go back to a diet with lots of sweets and starchy foods, leading to obesity.