Keto diet notievēšanai at home for women

One of the most delicious-and effective — keto (keto) diet. With such a diet the body does not suffer from the stress due to the lack of hunger is a feeling. This diet is perfect for people who love to firmly eat fatty and high-calorie desserts.

What is the keto diet

Initially, this eating regimen is used to treat the disease, then it is to be used by athletes. Subsequently, this diet has gained huge popularity with the ordinary people, who want to lose weight.

The name of the diet derives from the word ketosis. During this mode the power supply starts the process of the body, on which account go the extra kilos. Ketosis is a special launching facility for alternative energy, when the body ceases to come to the carbohydrates (the main source of energy). During the period of carbohydrates in the fasting time, the body begins to break down the fat cells with the education of the ketone of the phone, Such a mechanism is evolutionary in a sense that people were able to survive in conditions of lack of carbohydrates in the food, which is rich in protein and fat. Ketone acts not only as a power, but it is the power of the brain.

Keto diet in the sense that the nutrients come primarily from protein and fat. Calculate your own diet, from the ratio of carbohydrate to 5% to 10%, fats up to 70-75%, protein-up to 20 to 25%.

Diet the essence of the

In feeding the keto diet is always under the control of the number of apēstiem of carbohydrates. It should not be more than 60 grams. Better to take it to the count of approximately 20 grams in weight. The quantity of protein should be chosen for each individual. This amount should be recovered from the body needs, on the basis of gender, age, and physical activity. The balance of calories supports the fat away. Thanks to their proportions, starting the process of ketosis.

The benefit to the keto diet

Ketogenic diet not only will help you quickly drop excess pounds, but it also reduces the risk of many diseases, but the efficiency is not less than the diet, for the landing day. In this mode, there is a very large, well-balanced, so it beats a diet with a low-fat diet, which is damaging to the body. Low blood sugar diet at the time of playing an important role in your health. When there is a low level of sugar means the pancreas secretes less insulin. Independent studies have shown that people who follow keto diet to shed more than two-fold increase in weight compared to other diets. It reduces the levels of bad cholesterol in the blood. Due to the large amount of iron is present in meat, the fat in the diet has a beneficial effect on the health of women.

The useful properties of the diet:

• reduced sensitivity to insulin is 75% of the diabetic patients may be even more than the use of the medication;
• improves lipid profile, reduces your risk of developing a cardiovascular disease;
• body saturated the correct essential fatty acids;
• rate increases high-density lipoprotein (good cholesterol);
• ketones help people with severe neurological disorders, reduce the symptoms, and relapse (the disease of Alzheimer's, Parkinson's disease, epilepsy);
• improves the effectiveness of anti-cancer therapies, with a lack of sugar in the killing of the cancer cells;
• improves skin condition, reduces the acne, the inflammation;
• improves the effectiveness of the treatment of polycystic ovarian disease is directly related to insulin levels.

Variety of the ketogenic diet

To the ketogenic feeding pattern has 5 variations:

• the classic;
• of the target;
• ring;
• with a high level of protein;
• to be restrictive.

In the classical variant of the power supply, meaning that the relationship of a nutrient in the diet (PFC): 20% protein, 75% fat, 5% carbs. It is turned off for all applications, and lēnie the carbs, the only low-calorie vegetables.

The target are more appropriate for bodybuilders. Athletes who engage in high-intensity exercise training, in the design of large weights in the muscles in the back of the hand, the foot is allowed to eat prior to a workout, carbohydrates. Are they down during a hard physical exercise. If you are engaged in fitness, a light decomposed by mesa of exercises or a beginner, the athlete and the load, you will have a little of that kind will not do.

In the context of it is advised for those, which is a dense process, stood up. A regularly organized by the carbohydrate a download, it is in this lēnie carbohydrates, such as fragments, in order to reset the metabolism. Drinks and meals not allowed. The body is experiencing a little stress and weight loss once again to continue when you go back to the ketogenic diet. Hold the carb downloads for the week (5 days no carbs, 2 days of lēnie carbohydrates), or once a month. A monthly plan for meals, in one day, allow yourself to complex carbohydrates. Come to the keto diet, at least 24 hours at a time. It is suitable for beginners to lose weight that it is difficult for a long time kept without food.

Foods with a high protein content. Perfectly suitable for people with very high body weight, to build muscle mass. The ratio of nutrients in the diet of 35% protein, 60% fat, 5% carbs. Little by little, with the mode switch to the classic keto diet.

The restriction of a form within the meaning of the use of the carbohydrates to be no more than 12 grams a day. This kind of food is recommended, under medical supervision. Prior to restricting the type of hunger for three days. This kind of is normally practiced in health care facilities to the cancer patients.

Recommended products

Products on a keto diet for the preparation of selected from the following list:

• any meat, in any form, including in-and-fried, with a fatty, and the fatter, the better it is;
• b;
• any of the internal organs (liver, kidney, heart);
• fish of any variety, than the fatter, the better it is;
• the eggs of a fish;
• the sea's bounty;
• the eggs of any of the;
• any of vegetable oils;
• butter;
• green vegetables (cucumbers, courgettes, any colour, green, asparagus, celery this bond is the stem);
• other vegetables with low carbohydrate content is starch, tomatoes, aubergines, peppers);
• milk and milk products with high fat content, cottage cheese, cream, sour cream, cheese);
• mushrooms of any variety;
• its articles, free content, carbohydrates and restricted components;
• good quality mayonnaise without any of the starch and on sugar;
• material;
• the fruit may be only the lemon and the cranberries;
• the greens and salad;
• carrots in small amounts of about 50 grams per day for cooking;
• milk is high in fatty a little bit, not more than 60 millilitres per day.

Prohibited products

It is prohibited to use for all, which is a sugar, a starch, a flour, products with a high level of carbohydrates.

In the menu of ketones in your diet is prohibited to include the following:

• a sweet soda pop;
• juice;
• fruit:
• bakery products, bread, whole meal;
• of the cake;
• chocolate, candy
• of honey;
• food;
• cereals (buckwheat, rice, barley, oats);
• pulses;
• time;
• the roots of the beet;
• these berries;
• working;
• except;
• the dry milk.

The stages in the organism's adaptation

The body doesn't have to jump straight to ketosis, it is a certain amount of time, in order to able to.

The reconstruction of the new facility for alternative-energy-takes place in several stages:

1. A half-day to a day and night. Use up all the glucose in the stock, which is circulating in the body.
2. The following day, two. Burnt residues of glycogen.
3. On the third or on the fourth day, the body begins to look for alternative sources of energy, begins the reconstruction of the metabolism.
4. Starting after a week in ketosis. The body was rebuilt, and the received power of the ketonvielu used.

The menu for the week

The approximate keto diet weekly menu for women and men

Monday:

• breakfast: fat, fried with eggs, tomatoes, and pākstu beans;
• lunch: chicken fillet on the salad, with Adyghe cheese, olive oil, salad leaves, sweet peppers;
• dinner: mackerel, baked with butter and lemon.

Tuesday:

• an omelet with goat cheese and a cherry tomato, basil;
• lunch: soup with meatballs, melted cheese, sour cream, and broccoli;
• dinner: lamb meat, sauteed with cabbage.

Wednesday:

• omelette with sour cream, curd cheese with ham
• lunch: a salad of shrimp, avocado, olive oil, tomatoes, cucumbers;
• dinner: pork chops with grated hard cheese, braised pumpkin.

Country of origin:

• eggs fried in with the onions, bacon and tomatoes;
• lunch: kotlete pork, braised for a cream of cauliflower;
• dinner: chicken fillet, filled with cheese, eggplant, oven-baked custard.

Friday:

• the salad rolls from the peking cabbage, cheese, and sausages;
• meatballs cabbage and pork meat, stewed to the skin;
• dinner: zucchini stuffed with a meat filling, cheese, and sour cream, baked in the oven.

Saturday:

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

Sunday:

• breakfast: omelette with ham, mushrooms and cheese;
• lunch: chicken fillet stuffed with tomatoes, curd cheese, wrapped in bacon and baked in the oven;
• dinner: salmon in a cream sauce with broccoli.

Recipes for the keto diet

The preparation of food for the keto diet to choose products with a high fat content, the use of: cheese, bacon, lard, butter, fatty fish, and meat. The vegetables for both the fresh and the bake, sautēt or bake. In the menu on the keto diet in the form of a list of authorised products, the opportunity for treatment of any of the (fry, sautēt). The cheese on the keto diet to include almost all of the foods, they contain large amounts of fat and protein.

Gratin of brokoļus with cheese

Additional directions:

1. 400 g broccoli, boil for 2 minutes in salted water.
2. Half of the onion to fry one clove of garlic.
3. The post the frying pan to the onions, broccoli, basil, salt and pepper.
4. 8 eggs, sakuļ in a separate bowl, and transfer the pan to the vegetables in the location.
5. Sautēt under the lid for 7-9 minutes.
6. Serving sprinkle with the grated parmesan.

An omelet with bacon and cheese

How to make scrambled eggs for keto diet:

1. Adyghe cheese cut into cubes.
2. Add the bacon and the cheese, to the zeltainai garoziņai.
3. The eggs sakuļ with the cream.
4. Pour in the egg mixture.
5. Cook with the lid on for 5-7 minutes.

Baked cod

How to bake mackerel in steps:

1. The fish are rinsed and pārgrieztu, cutting off his head, split in half lengthwise.
2. Posting them on a baking sheet oiled leather on the bottom.
3. Add salt and pepper to taste, pour the lemon juice.
4. Then rub your mayonnaise.
5. Bake on 200 degrees for 20 minutes.
6. 5 minutes before the end, sprinkle with the grated cheese.

Salads with nuts, cheese, and spinach

For the salad recipe:

1. 200 g of spinach rinse and allow to air dry.
2. Prepare a dressing from the lemon juice, olive oil, and balsamic vinegar.
3. 100 grams of rice, cut it into thin slices.
4. Posting them on a plate, spinach, cheese, a handful of pine nuts, herb dressing.

The cream-cauliflower soup

How to make broccoli soup:

1. Penalties cauliflower rinse, and put the stew.
2. If desired, you can add mushrooms or meat broth, kubiņš.
3. After 8 minutes of boiling in a pot to put a package of processed cheese, tablespoon of butter, and 100 ml of heavy cream.
4. Cook to dissolve cheese, and the softening of the cabbage.
5. Saspaidīt to the soup before the cream of the status of the submarine blenderi.

Lemon pound cake

How to make a low carb cupcake:

1. Mix in half of the cups of almond flour, a quarter of the cups of flax meal.
2. Add a teaspoon of baking powder, a sweetener, and 70 grams of melted butter 100 ml heavy cream.
3. Stir until smooth.
4. Add 3 of the eggs, again mix.
5. Add to the dough the juice and peel of two lemons.
6. Knead the dough, and fill with marinādi.
7. Bake at 180 degrees for 20 minutes.

Harm and contraindications for the keto diet

You cannot stick to this type of power supply in the following cases:

• if you have the metabolic disorder;
• diseases of the liver and of the kidney problems;
• progression of the encephalopathy;
• cerebrovascular disorders;
• dysfunction of the pancreas pancreatic cancer;
• for lipid disorders.

The women in the period of carrying a child and breast-feeding this type of well is recommended, but the feedback from the women who ventured to speak of the fact that this diet has worked without any problems. During pregnancy, all actions must be coordinated with your physician.

The side effects of the keto diet:

• constipation (by adding the consumption of more fluids and fiber);
• nausea (first week);
• bad breath (from the breakdown products of fats does not take any of the hazards);
• vertigo (for the first week takes place independently).

If you are perfectly healthy, keto diet damage to the body does not. The side effects usually go away after the first of the week. The damage from the keto-diet could also be, if there is a serious, chronic disease that is a contra-indications.

Ketogenic diet helps to get rid of the loose pounds, while maintaining the health of the. Ketone diet notievēšanai — one of the most popular, sātīga and comfortable by the way, the power supply mode, when it is the most effective. A properly calculated balance of nutrients will help you to easily and quickly drop excess pounds. The exit of the keto power supply easily without any side effects. The body quickly moving on to a new nutritional source of carbohydrates. The main thing — do not come back to power with a huge amount of sweets and starchy foods, which also led to the excessive weight.