Every girl today dreams of taking extra pounds and get an attractive figure.Excellent results can be obtained using a diet.The woman's body differs from a man, so there are some nuances that are important to decide to lose weight.
Brief about the basics of the Keto diet
A woman's body occurs due to gucose and sugar, due to a great one.The women's menu, which was drawn up according to a dietary principle, triggers natural mechanisms in the body that actively violates the cuputants.Ketogenic diet is ideal for women who want to have attractive forms.
Keto diet is a high-level low -carb, moderately protein diet.
Such a power scheme changes the usual work of the body and helps burn fat.Rather, the burning of ketones.
Ketones, energy water, glucose alternatively are molecules used as fuel.The formation of ketones occurs from a meal or oil accumulated in the body in the liver.
Ketones do not need a protein to promote blood flow, because water-incoming.The presence of ketones offers it, not sugar, but for the energy you burn oils.Therefore, carbohydrate consumption is severely limited.
This article will talk about food ketosis - not mixed with diabetic ketoacidosis (at the same time at a high level of high levels at the same time, glucose and dehydration, glucose and thirst, glucose and dehydration, glucose and dehydration, glucose and dehydration.).
Preparation for Keto Diet
- Check your iron level (option test in Ferritin - the most accurate iron reverse) - can damage the iron mitochondry.
- Analyze for vitamin D - as a high level of iron, you can interfere with a diet.
IMPORTANT: Return the level of iron and DI before starting a diet.
- For two types of a gluceter-cetometer and stripes, glucose and ketons.By measuring the level of ketones, you can be sure that the body's fat burns and in a timely diet to adjust the diet in low indicators.If the glucose level with normal ketones is increased, you can't worry.If the ketones suffer from this, it is necessary to reduce the consumption of carbohydrates or protein.You will also need a lancelet and the owner to get a drop of blood.
The ketones must have from 3.0 mmol / l with 0.5 to 0.5.If you have entered a position of ketosis, you will see the number 5.0 MMOL / L (and up).
- Get a high-estimate of the weight of the food digital scales.
- Refrigerators and cabinets are only suitable for dietary food.
- Turn on the support of a doctor or personal nutritionist as well as your loved ones.
How to calculate the daily volume of macronutrients
Bju indicators change during a diet for each person.They should be calculated by themselves before the diet begins.
Protein
The general formula is: For each kilogram muscle weight - 1 gram protein.All protein should be distributed among dishes.
You need to determine the muscle mass:
- Identify the percentage of body fat;
- Khang in kilograms to kilograms, you will receive the weight of the oil in kilograms;
- The number resulted in the whole body from the total mass of the body - it is a muscle mass.
You can use the percentage of body fat to clarify:
- Scales with bioimedance analysis;
- Compare your photo in the form of canvas with pictures of other people with various percentage of body fat on specific sites on the Internet;
- Caliper - a device that measures the thickness of skin layers;
- Electromomedan Miography (sculptor scanner);
- BOD POD - Air displacement platymography;
- Two -Energy X-AbsopyTrhymetry.
It is important to perform the dimensions as accurately as possible for a diet to be successful.You can't make an approximate assessment of the eye - this will prevent the restructuring of the body's fat burning.
Carbohydrates
We will talk about pure carbohydrates to be completely learned.To calculate them, the weight of the dietary fiber is grams in the total number of carbohydrates.
The total daily consumption of asimilated carbohydrates should be raised 50 (and less) grams per day.This is about 10% of the daily calorie of the diet.However, the exact number can be less than 10 to 15 grams per day, for your body.It all depends on the individual characteristics of the body and related diseases.
Usually, when entering a ketosis situation, you need to reduce a lot of carbohydrates (20 grams), and then you can try this indicator (up to 40 grams or even 80 grams or even 80 grams or even 80 grams or even 80 grams or even 80 grams or even 80 grams or even 80 grams or even 80 grams).
Important!If you are overturned in carbohydrates, then do not "fly" from the food ketosis for a long time.
Fat
Important!The amount of Omega-6 fatty acids should not exceed 4% of daily calorie content of the diet.
The oil is the basis of the diet, their daily consumption should be 70 - 85%.
Problems with the absorption of oils, start accepting digestive enzymes with Lipaz.
Types of Keto Diet
Keto diet is the most effective way to burn fat in women.The power scheme is not exposed to the body, trying to collect fat cells.The ketogenic diet is simply resetting the work of metabolic processes.There are three types of such a diet, all effective but slightly different.Thanks to diversity, each woman will be able to choose the right choice.
- Standard Keto Diet- This is the most affordable and effective choice.You need to minimize hydrocarroses during the food cycle.This diet is ideal for women involved in the hall.
- Target Keto Diet- This is an energy supply that should always increase hydrocarrats after the gym.The purpose of increasing the norm of carbohydrates is to make a makeup for the body spent on glucose for further efficiency.
- Cyclic keto diet.His essence is to fill the body with carbohydrates when the most exhausted.When will everyone introduce carbohydrate products, each woman decides because everyone is a different body.
Women who want to lose weight should start a diet with a standard keto.You can assess the general condition and efficiency of the training in a week.Goodness is worsened and just does not have power for training, then the body needs carbohydrates.In this case, it is important to adjust the diet.
Menu designed by Keto diet
A healthy woman should eat about 2,200 kiloccers a day.Of these, oils, proteins and very little carbohydrates occupy.Below is a classic menu as a guide to compile an individual power cycle.
Such a plan is suitable for those who are ready to plunge a diet without a long "swing".
It is important to review calories in the keto diet.We recommend that you automate all calculations and download a special application that makes it as accurate as possible.
Breakfast:
So far, drink breakfast until you feel a material starvation.Gradually increase the gap between dinner and breakfast (can reach 18 hours).
- Coffee with a tablespoon, coffee with coconut oil;
- You can add 3 pieces of eggs to boiled or fried (a tablespoon of coconut butter), tsukini or spinach.
Dinner:
A few hours after breakfast.
- Half of avocado, many green leaves - sprinkle with two tablespoons of hard cheese;
- Chicken, fish or lamb - Choose the size of the part along the protein individually;
- Two tablespoons of olive oil.
Snack:
May be between main dishes.
- Oil bombs;
- Celery, avocados;
- Nuts.
Dinner:
At least three hours before bed.
- Made with a large part of salmon, beef or chicken fat, fat or ghee;
- Spicy low vegetables with olives, butter or coconut oil.
KETO Diet, list of allowed products
It is important not only to take into account that the keto diet is not only the amount of food they eat, but more important.It is necessary to reduce the use of carbohydrate food for the correct power circuit.This amount will be sufficient for the normal operation of the brain and the development of the muscles.
The menu of the classic diet can be adjusted for individual features and can be adjusted.
- Oil and oils: coconut milk and butter, chicken and duck oil, grass plant fattening cows, organic ghe, garbage oil, avocados oil, extra virgin olive oil.
- Fish, artificially grown or along with the certificate of maritime guardianship.The safest species: salmon, failure, anchovy, herring, sardine.Avoid fish with olive oil (fish packaging oil is not suitable for food).
- Meat: lamb, pork, poultry (free walking chickens), game, meat abuse, beef (herbal fattening cows).Pork and sausage are also allowed to consume moderate.
- Hazelnuts, seeds: black corner seeds, black caraway seeds, brazess walnut, raw cocoa - powder, beans and fat, walnut, nuts, pumpkin seeds, sunflower seeds, pounds, coconut, coconut, coconut.
- Vegetables: Asparagus, avocado, broccoli, Brussels cabbage, white cabbage, color cabbage, cycling, cucumber, kale cabbage, mushrooms, green salad, greens, spinach, tsukini.
Once your body is restored to burn fat, a limited number of vegetables, for example, king, garlic, onion, parsnip, pepper, pepper, tomatoes, pumpkin (a little).
- Fruits and berries: berries (any) - instead of a small handful and vegetable, grapefruit - a few slices instead of vegetables.
According to the proposed products, a person can compile an individual cooking scheme.At the same time, it is important to review calories and overcome the permitted norm.Compatibility with simple rules will give a nice figure and excellent health.
If you don't get away, you can do:
- Lubricated milk products and almost deprived of protein: butter, ghe, whipped cream, sour cream, butter, butter, penny solid cheeses, soft high-friendly cheese (eg "bree").
- Eggs from herbal fattening chickens (7 g. Squirrel).
- Almond (there are many protein because of a limited amount)
- Sugar substitutes (preferably only at the initial stage): Stevia, Shar, Sugar alcohol (ererrititis, clit, sorbitol, mallite, mannit, glycerin).
The role of the fibers in a keto diet
There are:
- Worded - those in berries, cucumbers, beans and nuts.Once in the intestines, they form a mass like a gel, and thus slow the digestive process, which slows the digestive process, which allows you to feel saturation for longer.
- Unresolved - in the vegetables with green beans and dark leaves in celery.Parcels to toxins are removed from the body.Stabilize the pH of the intestine that prevents the spread of dangerous germs.
What are the fibers for a diet?
- The fibers are food for the "good" bowper bacteria that strengthens the body.
- The fibers prevent the absorption of carbohydrates, and thus reduce the jumps of sugar and insulin.
- The milky and unresolved fibers together form a kind of obstacle in the intestines that protect their liver.
- Dairy fibers become a jealous fatty acids that nourish useful bowel bacteria and serve as fuel for cells, as well as biological signal molecules.
The amount of consumption of the recommended a day is 35 grams of food supplements and 50 (or more) grams - all products.
Unacceptable products for keto diet
There are a number of products that minimize the power cycle for the keto diet, they need to be prevented.
The following products are in black list:
- Industry - vegetable oil (sunflower, cipe, peanuts, cotton, corn, cotton, soybean);
- Transfinators - Salad dressing, mayonnaise, peanut butter, etc.Contain hydrogenated oils;
- milk and cutting cheese, kefir, yogurt, ricotta (rich in proteins);
- Sugar;
- Ketchup, salsa, barbecue sauce, soy and tomato sauces;
- Juices, shopping smoothies;
- Sweet white and bright wine;
- All kinds of grain;
- banana, apples and other, allowed fruits;
- grapes;
- bread;
- Cakes, cakes;
- Potatoes;
- To donate asso.
All products rich in carbohydrates.Curricives to the body, leans of glycogen production, which is unacceptable for liver keton objects.The built-in carbohydrates can minimize all the efforts, but also to minimize all efforts from the established norm, but also fill the body with additional fat cells.It is important to read the composition of all purchased products carefully, not even unwanted starch or sugar can include ordinary spices.
The beneficial effects of a diet in the body
The biggest advantages of Keto's diet are the fast burning of subcutaneous oil.In a short time, the female body is well followed by additional pounds.In most cases, a reconstructed for "a new mode" in 1-2 weeks.
For an additional advantage of this power cycle, because of the excessive heat of a person during nutrition and does not suffer from a strong sense of hunger throughout the day.This is due to the fact that the diet does not allow the insulin level to rise.As you know, it is insulin who is responsible for the feeling of hunger.Keto diet allows you to lose weight quickly and at the same time feel a cruel desire to eat.
It's interesting!Insulin is responsible for storing nutrients.It has already become fatal!
Keto diet is unique after the termination of the power cycle is unique, the additional pound is not refunded.This is not to be hungry along the diet of a person and the body is simply used to a normal consumed norm.
And perhaps the main thing for the thing that is worth trying a diet of a diet - it is his ability to put metabolism in order and improve their health.The second type, acne, migraine and even the diabetes of cancer are diseases that can be retreated before such a strong enemy.
Like any diet, the power cycle for the Keto menu is a change in the body.Each person is individual, so he reacts to a new food in its own way.