Every girl dreams of throwing off extra pounds and getting an attractive picture today.Excellent results can be achieved with a diet.A female body is different from the man, so there are some nuances that are important to consider and decide to lose weight in this way.
In short about the basics of keto diet
In a woman's body, fat is formed under the skin due to the high presence of glucose and sugar.The female menu, compiled according to the principle of diet, evokes natural methods in the body, which actively breaks down fat under skin.Ketogenic diet is ideal for women who want attractive shapes.
Keto diet is high -fat low -karb, medium protein diet.
Such a system of power changes the normal functioning of the body and helps to burn fat.And rather, the burning of ketones.
Ketons are energy -soluble molecules that are used as fuel as a glucose option.The formation of ketones occurs in liver from food or fat collected in the body.
Since ketones are water -soluble, they do not need protein to promote blood flow.The presence of ketones indicates that for energy you burn fat, not sugar.Therefore, hydrocarbon consumption is strictly limited.
This article will talk about ketosis in foods - not confusing with keto blood acidity with diabetes (which at the same time affects high ketones, glucose and dehydration, which can not appear with ketosis food).
Preparation for keto diet
- Check the level of the iron (screening test on ferritin- most precise indicator of iron turnover)- high amount of iron can damage mitochondrial.
- Take the diagnosis for Vitamin D - its small concentration, such as a high iron level, can interfere with the diet.
IMPORTANT: Before you start with a diet, deliver iron level and vitamin D.
- Buy glucose meters and two types of glucose and ketones.By measuring the level of ketone, you can be sure that the body was rebuilt in fat burning and in time to adjust the diet in small indicators.If glucose is raised with ordinary ketones, you can't worry.If ketones suffer from this, then it is necessary to reduce carbohydrate or protein consumption.To get blood drops, you also need lancelet and holder.
The level of ketone should be from 0.5 to 3.0 mmol/l.If you entered the Ketosis state, you will see the number of 5.0 mmol/l (and higher).
- Purchase digital scale with high extinction to weigh part of food.
- Fill the fridge and cabinets that are suitable for diet only.
- Turn the support of a doctor or personal nutritionist, as well as your loved ones.
How to calculate the daily amount of macronutrients
For each person, there are indications of Bja during the diet.They need to calculate for themselves before the start of the diet.
Protein
The general formula is this: For every kilogram of muscle weight - 1 grams of protein.The whole protein must be distributed between meals.
To determine muscle mass, you need:
- Certain percentage of body fat;
- Multiply your weight to kilos with a percentage of body fat - you get weight fat in kilos;
- The number of formed, reduces the total mass of the entire body - this is the muscle mass.
To clarify the percentage of body fat you can use:
- Scales with biological analysis;
- Compare your image in line with images of other people with different percentage of body fat in special places on the Internet;
- Kaliper - a device that measures the thickness of the skin;
- electromagnetic samples (sculpt scanner);
- Bod Pod - Platymography of Air transfer;
- Two -ngy X -Ray AbsorphytrHyumetry.
For a successful diet, it is important to perform measurements as accurately as possible.You cannot make an estimated eye with an eye - this prevents the body from rebuilding fat burning.
Carbohydrate
We explain that we will talk about pure carbohydrates, those that will be completely learned.To calculate them, reduce the weight of diet fiber in grams of the total number of carbohydrates.
Completely daily consumption of integrated carbohydrates shall be moved 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 a day.It all depends on the individual symptoms of the body and related diseases.
Usually, when entering a ketchic, it is necessary to greatly reduce carbohydrate intake (focus on 20 grams) and then you can experiment and increase this indicator (up to 40, or even 80 grams, if you have a lot of stress).
Important!If you overpower it with carbohydrates, then do not "fly" from food peeling for a long time.
Fat
Important!The amount of omega-6 fatty acid should not exceed 4 % of the daily calorie content of the diet.
Fat is the basis of the diet, their daily consumption should be 70 - 85%.
Start taking digestive enzymes with problems with fat with lipase.
Variants of keto diet
Keto diet is the most effective method and burns fat in women.The power system does not reveal the body for stress and tries to store fat cells.Ketogenic diet simply rebuilding metabolism.There are three types of such a diet, they are all effective, but only different.Thanks to diversity, every woman can choose the right option.
- Traditional keto diet- This is the most cost -effective and effective option.Throughout the meal period, it is necessary to minimize carbohydrates.Such a diet is ideal for women participating in the hall.
- Target keto diet- This is a power supply that always needs to increase carbohydrates, after the fitness center.The purpose of increasing the norm of carbohydrates is to improve the body protected in glucose, to increase the efficiency of training.
- Circular keto diet.Its essence is to improve the body with carbohydrates when done.When to introduce hydrocarbons, each woman specifically decides where everyone has a different body.
Women who just want to lose weight should start with a standard keto of diet.Per week, you can evaluate the general condition and efficiency of training.If there has been a good worse and there is simply no strength for training, then the body needs carbohydrates.In this case, it is important to customize the diet.
Menu composed of a keto diet
A healthy woman should eat about 2200 kilocalories a day.Of them, fat, protein and very few carbohydrates take most of them.Below is a classic diet menu, as a guide to assembling unique circuit.
Such a plan is suitable for those who are immediately willing to plunge into a diet without "fluctuating".
In the keto diet, it is important to consider calories.We advise you to download a special application that automatically makes all the calculations and will make them as accurate as possible.
Breakfast:
Drink breakfast until that time, until you feel tangible hunger.Gradually increase the gap between dinner and breakfast (can be 18 hours).
- Coffee with a tablespoon of butter, coconut oil;
- Boiled or fried (on a tablespoon of coconut oil) eggs 3 pieces, you can add tsukini or spinach.
Dinner:
A few hours after breakfast.
- Half of the avocado, a lot of green leaves - sprinkle two tablespoons of grated hard cheese;
- Chicken, fish or lamb - choose the size of the part individually along the protein;
- Two tablespoons of olive oil.
Snack:
It can be between the main meals.
- Fat bombs;
- celery, avocado;
- Nuts.
Dinner:
At least three hours before bedtime.
- Salmon, beef or chicken equipped with a large part of fat, fat or ghee;
- Low carbohydrate vegetables seasoned with olive, butter or coconut oil.
Keto diet, list of allowed goods
With a keto diet, it is important to consider not only that the amount of food, but what is more important for their composition.For the correct circuit, it is necessary to reduce the use of hydrocarbon food.This amount is sufficient for the normal functioning of the brain and muscle development.
The classic diet menu can be adjusted for unique symptoms.
- Fat and oils: coconut milk and butter, chicken and duck fat, fat and pigs of herbal remedies as fat cows, organic ghee, dact oil, avocado oil, increase virgin olive oil.
- The fish, as well as ready -made cultivated or with a marine treasure certificate.The safest species: salmon, failure, anchovy, herring, sardines.Avoid fish oil fish (fish pack oil is not suitable for eating).
- Meat: Lamb, pork, poultry meat (free walking chickens), games, meat inlet, beef (herbal fatting cows).Moderate consumption of bacon and sausages is also allowed.
- Nuts, seeds: black sesame seeds, black karaway seeds, Brazilian walnut, raw cocoa - powder, beans and oil, chia seeds, linen, nuts macadamia, walnuts - bakery, psillium, pumpkin seeds, seeds of sunflower,
- Vegetables: asparagus, avocado, broccoli, brussels cabbage, white cabbage, color cabbage, celery, cucumbers, greens cabbage, mushrooms, green salad, green, spinach, tsukini.
After your body is rebuilt to burn fat, you can return to the diet a limited number of vegetables such as: eggplant, garlic, onion, pasta, pepper, trough, tomatoes, pumpkin (a little).
- Fruits and berries: berries (what) - a small handful and instead of vegetables, grapefruit - a few slices, instead of vegetables.
Based on the proposed products, an individual can negotiate a unique food system.At the same time, it is important to consider calories and not review the permissible norm.Correlation to simple rules will give a great image and excellent health.
If you will not be transferred, you can:
- Dairy products rich in fat and almost free of protein: butter, ghee, whipped cream, sour cream, butter, solid cheeses of parmesan and chedding type, soft high -fat cheeses (for example "bree").
- Herbal eggs as fat chickens (4 gr. Squirrel).
- Almonds (limited amount, where there is a lot of protein)
- Sugar replaces (preferably only at the starting stage): Stevia, Archate, sugar alcohol (erythrocytes, xylit, sorbitol, malt, mannit, glycerin).
The role of fiber in keto diet
There are:
- Soluble - can be found in berries, cucumbers, beans and nuts.Once in the intestine, they form a running model of mass, thereby slowing down the digestive process, which allows you to feel long -term attendance.
- Insulated - can be found in celery, green beans and vegetables with dark leaves.Binding to the toxins they remove them from the body.Stability level pH in the intestine and prevents the spread of dangerous microorganisms.
What are the fiber for a diet?
- The fibers are food for "good" gut bacteria that strengthen the body.
- The fiber prevents carbohydrate absorption, thus drawing a jump in sugar and insulin.
- Soluable and insoluble fiber together form a kind of obstacle in the intestine that protects the liver.
- Soluble fiber is converted into short chapel fatty acids that feed useful intestinal bacteria and serve as fuel for cells as well as biological marking molecules.
The recommended consumption per day is 35 grams of fiber in the form of food additives and 50 (or more) grams - from whole products.
Unacceptable products for Keto diet
There are a number of products that reduce the keto diet to a minimum, must be avoided.
The following products are on the black list:
- Fat prepared by industrial oil (sunflower oil, rapeseed, nut, cotton, cereals, cotton, soybean);
- Transfiners - Salad dressing, mayonnaise, peanut oil and so on, where hydrogen fat is in the combination;
- milk and cottage cheese, kefir, yogurt, ricotta (rich in protein);
- sugar;
- tomato sauce, salsa, barbecue sauce, soy and tomato sauces;
- juices, shopping smoothies;
- Sweet white and sparkling wine;
- All types of grain;
- Bananas, apples and others, not allowed fruits;
- grapes;
- bread;
- cakes, cakes;
- potatoes;
- Asso baking.
All of these products rich in carbohydrates.They create in the body and wake up the liver for the production of glycogen, which is unacceptable to ketone body.Even slightly excessively confirmed norm of carbohydrates can minimize all efforts, as well as filling the body with additional fat cells.It is important to carefully read the composition of all purchased products, even undesirable starch or sugar can include ordinary spices.
The positive effects of dietary on the body
Certainly the biggest advantage in Keto's diet involves rapid burning on fat under skin.In a short time, the female body relieves extra pounds.In most cases, in 1-2 weeks, a "new way" is being rebuilt.
An additional advantage of this electric circuit is that the food is not too much and all day it does not torment with a strong hunger feeling.This is because the diet does not allow insulin levels to rise much.As you know, it is insulin who is responsible for a hunger.Keto diet allows you to lose weight fast and at the same time not finding a cruel desire to eat.
Interesting!Insulin is responsible for storing nutrients.It changes excess carbohydrates into fat!
The Keto diet is unique in that after the power channel has been dropped, extra pounds are not delivered.This is because a person does not starve about the diet and the body simply gets used to such a norm of food consumed.
And perhaps the main thing for what is worth testing keto diet - this is her ability to fully come into metabolism and improve her health.Diabetes of other type, acne, migraines and even cancer are these diseases that can withdraw for such a strong enemy.
Like any diet, the circular circuit makes the keto menu changes to the body.Each individual is an individual, which is why it responds to new nutrition in its own way.