Every girl has a dream to wear extra pounds and get an attractive figure today.Excellent results can be achieved by using a diet.The female body is different to the man, so there are some things that are important to consider, deciding to lose weight in this way.
Briefly under the basics of keto diet
In the female body, sub -skin fat is created due to a large presence of glucose and sugar.The female menu, compiled according to dietary principle, stimulates natural mechanisms in the body, which actively breaks fat skin.Ketogenic diet is suitable for women who want to have attractive forms.
Keto diet is a high -diet diet, a moderate protein diet.
Such a power scheme changes the normal functioning of the body and helps to burn fat.And more precisely, burning ketones.
Ketone is energy -soluble molecules used as a fuel in exchange for glucose.The formation of ketone in the liver occurs from food or fat accumulated in the body.
As kettles are water -comprehensible, they do not need protein to promote blood flow.A kettle presence suggests that fats do not exist, not sugar, for energy.Therefore, the carbohydrate consumption is completely limited.
This t -art will talk about food ketosis - not mixed with diabetic ketoacidosis (as at the same time high level of kettle, glucose and dehydration, which can not occur with a food kettle).
Prepare for keto diet
- Check your iron level (filter test on ferritin- the most accurate iron reversal indicator)- a high level of iron can harm mitochondria.
- Take the analysis of vitamin D - its low concentration, such as high iron level, could interfere with diet.
IMPORTANT: Before you start a diet, return the iron level and vitamin D.
- Buy glucometer-cetometer and two types of glucose strips and for kettle.By measuring the level of hillon, you can be sure that the body was rebuilt to fat and in time to adjust the diet in low indicators.If the level of glucose is increased with normal, you cannot worry.If a kettle suffers from this, then the consumption of carbohydrates or protein needs to be reduced.To get blood fall, you will also need a lancelet and holder.
The kettle level should be from 0.5 to 3.0 mmol/l.If you came into the state of kettle, you will see the number 5.0 mmol/l (and over).
- Buy high -level digital scales for weighing food parts.
- Fill the refrigerator and cabinets suitable for diet food.
- Turn support from a doctor or personal nutrition, as well as your family.
How to calculate your daily macronatrients volume
For everyone, BJU indicators vary during the diet.They must calculate themselves before the start of the diet.
Protein
This general formula is: for each kilogram of muscle weight - 1 gram of protein.All protein must be distributed between meals.
To determine the muscle mass, you need:
- Set your body fat percentage;
- Multiply your weight in kilograms with a percentage of body fat - you get weight of fat in kilograms;
- The resulting number, deduction from the whole mass of the whole body - this is the muscle mass.
To clarify the percentage of body fat, you can use:
- Scales with biometric analysis;
- Compare your photograph in linen with photos of others with a different body fat percentage on special sites on the internet;
- Kaliper - a device that measures the thickness of skin folders;
- Myography Electromimeedan (Skanner Sculpture);
- Penis pod - air displacement platography;
- Two -energy absorbable x -Ray.
For a successful dietary extract, it is important to make measurements as accurately as possible.You can not make -estimate by eye - this will prevent the body's fat burning.
Carbohydrates
We clarify that we will talk about pure carbohydrates, those who will be fully learned.To calculate them, remove the weight of the dietary fiber in a gram of the total number of carbohydrates.
The total daily consumption of assimilated carbohydrates should be given up to 50 (and less) grams per day.This is about 10 % of the daily calorie content of the diet.But the exact number can be much less for your body, up to 10 - 15 grams per day.It all depends on individual characteristics of the body and related diseases.
Usually, when entering a kettle state, carbohydrate intake needs to be greatly reduced (focus on 20 grams), and then you can try and increase this indicator (up to 40, or even 80 grams, if you have high loads).
Important!If you do overcome it with carbohydrates, do not "fly out" from food ketosis for a long time.
SAIRING
Important!The amount of omega-6 fatty acids should not be over 4 % of the daily calorie content of the diet.
Fat is the basis of the diet, their daily consumption should be 70 - 85%.
To absorb problems with fats, start taking digestive enzymes with lipase.
Keto diet types
Keto Diet is the most effective method, burning fat in women.The power scheme does not reveal the stress for the body, trying to put up stock on fat cells.Ketogenic diet only does not work the metabolic processes.There are three types of such diet, they are all effective, but slightly different.Thanks to a variety, every woman will be able to choose the right choice for herself.
- Keto standard diet- This is the most affordable and effective option.During the food period, carbohydrates need to be minimized.Such a diet is suitable for women involved in the hall.
- Keto diet target- This is a power supply that must always increase carbohydrates, after the gym.The objective of increasing carbohydrates is to increase the body spent on glucose, to carry out greater efficiency of training.
- Cyclical cycling diet.The best thing is to refill the body with carbohydrates when it is exhausted.When each woman introduces separately, each woman makes a separate decision, as everyone has a different body.
Unwanted women should only lose weight with their standard diet keto.In a week, you can evaluate the general condition and efficiency of training.If well is getting worse, and there is no strength for training, then the body needs carbohydrates.In this case, it is important to adjust the diet.
Menu compiled by Keto Diet
A healthy woman should eat about 2200 kilograms a day.Of these, most of them hold fats, proteins and very few carbohydrates.Below is a classic diet menu, as a guideline to compile a single power circuit.
Such a plan is suitable for those who are ready to enter a long diet.
In Keto's diet, it is important to consider calories.We recommend downloading a special application that automates all computing and will make them as accurately as possible.
Breakfast:
Drink breakfast to that time, until you feel tangible hunger.Gradually increase the gap between dinner and breakfast (it can reach 18 hours).
- coffee with a tablespoon of butter, coconut oil;
- Cooked or fried (on a tablespoon of coconut oil) 3 piece eggs, you can add tsukini or spinach.
Dinner:
A few hours after breakfast.
- Half of the avocado, many green leaves - sprinkle with two tablespoons of grated hard cheese;
- Chicken, fish or lamb - choose the size of the part along the protein alone;
- Two tablespoons of olive oil.
Snack:
It can be between the main meals.
- Fat bombs;
- celery, avocados;
- Nuts.
Dinner:
At least three hours before bedtime.
- Salmon, beef or chicken prepared with a large share of fat, fat, or ghee;
- Low -carb vegetables are seasoned with olive oil, butter or coconut oil.
Keto Diet, a list of approved products
With Keto diet, it is important not only to consider the amount of food eaten, but what is more important to their composition.For the correct power circuit, the use of carbohydrate food needs to be reduced.This amount will be enough for the normal functioning of the brain and the development of muscles.
It is possible and the menu of the classic diet should be adjusted, for individual characteristics.
- Fat and oils: coconut milk and butter, chicken fat and duck, fat and lard of herbal fatty cows, organic ghee, dact oil, avocados oil, extra virgin olive oil.
- The fish, as well as artificial growth or have a marine trust certificate.The safest species: salmon, failure, anchovies, herring, sardines.Avoid fish in olive oil (fish packaging oil is not suitable for eating).
- Meat: lamb, pork, poultry meat (free walking chickens), game, meat meat, beef (herbal cow cow).Moderate bacon and sausage consumption are also allowed.
- Nuts, seeds: black sesame seeds, black carway seeds, Brazilian walnut, raw cocoa - powder, beans and oil, chia seeds, number, macadamia nuts, walnut - bakery, psillium, pumpkin seeds, sunflower seeds, pounds, seeds still, coconut.
- Vegetables: asparagus, avocado, broccoli, Brussels cabbage, white cabbage, cabbage cartridge, celery, cucumbers, cabbage kale, mushrooms, green salad, green, spinach, tukini.
After your body is rebuilt to burn fat, you can return to the diet a limited number of vegetables such as: eggplant, garlic, onions, parsnip, pepper, trough, tomatoes, pumpkin (slightly).
- Fruit and berries: berries (no) - a small handful and instead of vegetables, grape - some slices, instead of vegetables.
Based on the proposed products, one can draft a single food scheme.At the same time, it is important to consider calories and not to go beyond the allowable norm.Compliance with simple rules will give excellent figure and excellent health.
If you do not be carried away, then you can:
- Dairy products are rich in fat and almost no protein: butter, ghee, whipped cream, sour cream, butter, solid cheeses of the Parmesan type and the chedder, soft cheeses (for example, “bree”).
- Eggs from herbal thickened chickens (7 gr. Squirrel).
- Almonds (a limited amount, since there is a lot of protein)
- Replace sugar (but at the first step): stevia, archeology, sugar alcohol (eryrititis, xylit, sorbitol, mallite, mannit, glycerin).
The role of fibers in keto diet
Are:
- Soluble - contained in berries, cucumbers, beans and nuts.When they are in the intestines, they create a good gel mass and thus slow down the digestive process, which allows you to feel satiety for a longer period.
- Insoluble - which is in celery, green beans and vegetables with dark leaves.Connecting to the toxins, these are removed from the body.Stabilize the pH level of intestine, hindering the proliferation of dangerous microbes.
What are the fibers for diet?
- The fibers are food for intestinal “good” bacteria that strengthens the body.
- The fibers prevent the absorption of carbohydrates and thus reduce jumps in sugar and insulin levels.
- Soluble and insoluble fibers combine a type of barrier in the intestine that protects the -ae.
- Soluble fibers are converted into short -fat fatty acids that promote beneficial intestinal bacteria and act as fuel for cells as well as biological signal molecules.
The recommended consumption amount per day is 35 grams of fibers in the form of food additives and 50 (or more) grams - from full products.
Unacceptable Products for Keto Diet
There are some products that reduce the power circuit for at least keto diet, they must be avoided.
The following products are in the black list:
- Fat processed by industrial oils - vegetables (sunflower, rapeseed, peanut, cotton, corn, cotton, soybean);
- Translators - salad dressings, mayonnaise, peanut oil and so on, where hydrogenated fats are in the composition;
- Milk cheese and cottage, kefir, yogurt, ricotta (rich in proteins);
- sugar;
- ketchup, salsa, barbecue sauce, soy and tomato sauces;
- juices, shopping smoothies;
- Sweet white and sparkling wine;
- all kinds of cereals;
- Bananas, apples and other, not allowed results;
- grape;
- bread;
- cakes, cakes;
- potatoes;
- Asso baking.
All these products are rich in carbohydrates.Going into the body, they encourage the glycogen production, which is unacceptable to ketone bodies.Even a small excess of the based norm of carbohydrates can minimize each effort, as well as the body filled with extra fat cells.It is important to carefully read the composition of carefully purchased products, even though unwanted starch or sugar may have a normal -blackin.
Beneficial dietary effect on the body
It is certain that the main benefits of a fat diet Keto Sub -System quickly include.In a short period, the female body relieves extra pounds well.In most cases, in 1-2 weeks, reconstruction occurs for “new mode”.
An added advantage of this power circuit is that a person does not too much during food and during the day he is not tormented by a strong hunger.This is due to the fact that the diet does not allow the insulin level to rise a lot.As you know, it is an insulin responsible for feeling hunger.Keto diet allows you to lose weight quickly, and at the same time not feeling that brutal desire to eat.
Interesting!Insulin is responsible for storing nutrients.It turns excessive carbohydrates into fat!
Keto diet is unique in that extra pounds are returned after the power circuit is canceled.This is due to the fact that a person does not get hungry around the diet, and that the body gets using such a norm of consumed food.
And, perhaps, the main thing of trying to try Keto diet - this is its ability to fully add metabolism and improve their health.Diabetes are the second type, acne, migraine and even cancer of those diseases that can reverse before such a strong enemy.
Like any diet, the power circuit according to the Keto menu makes changes to the body.Each individual is, so it reacts to new nutrition in its own way.