Ketogenic KETO diet - weekly menu for women, full list of products

The ketogenic keto diet is a low-carb diet that is high in fat and moderate in protein.Due to the low content of carbohydrates in the daily menu, the body converts lipids into fatty acids and ketone bodies.

The latter enters the brain and serves as an energy source instead of glucose.This process is called ketosis, hence the name of the diet.Although the main products of the keto diet are fish, red meat, poultry, cheese and cottage cheese, the diet is moderately expensive.

The essence of the keto diet

The keto diet is the most effective method of burning fat in women.The diet does not stress the body by trying to store fat cells.The ketogenic diet simply rewires the way metabolic processes work.

During this diet, carbohydrates are reduced as much as possible, so the body must change the metabolism in order to obtain the energy necessary for life from fat cells.The latter produces ketone bodies, which become the main source of fuel for the nervous system and brain (the process is ketosis).

This formed the basis for the diet's second name, keto.Such processes occur if the daily carbohydrate intake is less than 100 g.

Dietary diet requires compliance with the following rules:

1. Be prepared for the fact that at the beginning of the diet, weight will be lost quickly due to water, not fat.It will take longer to split, so don't rush to give up halfway;
2. The most important rule is to drink more water.Ignoring this point in your diet can lead to dehydration, which can lead to extremely negative consequences.Always carry a small bottle with you when drying;
3. A positive aspect of the ketone diet is that alcohol is allowed.In moderation, you can drink drinks with a minimum sugar content: brandy, whiskey, rum, etc.
4. Fats cannot be excluded.Since carbohydrate intake is limited, an alternative energy source must be found.There are no restrictions on fat on the ketogenic diet, you can eat steak, fried chicken or fish, but try to consume those found in fat, avocados, olives, seeds.

Types of ketogenic diets

There are several types of diets:

1. Standard- The most common version of the keto diet.The idea is to avoid carbohydrates almost completely;
2. Aim- consume a small amount of carbohydrates after training to replenish glycogen and increase the effectiveness of the training process;
3. cyclical– Inclusion of carbohydrates in the diet when necessary.As a rule, this is done intuitively, when the body is tired.The cyclical keto diet is based on the scheme "5 days of eating according to the rules of the keto diet - 2 days of high-carb nutrition or carbohydrate loading."

Benefits of the Keto Diet

The ketogenic diet has many positive aspects:

1. It helps patients with epilepsy.The keto diet leads to ketosis;increased levels of ketone bodies in the body reduce relapses in people with epilepsy;
2. Reduces the risk of cancer;
3. It helps get rid of acne.If the cause of skin rashes is increased blood sugar levels, the ketone diet will help clear the skin;
4. It protects the brain.Through research, scientists learned that the ketogenic diet reduces the risk of Alzheimer's disease, Parkinson's disease and other neurological and mental diseases;
5. You can eat your favorite foods without counting calories or limiting your time;

The keto diet is often referred to as the Meryl Streep diet.The reason is not that the famous actor is the founder of this weight loss method.He played one of the main roles in the movie “Do No Harm”.

Differences from other protein diets for weight loss

The principle of any protein diet is low-carbohydrate “protein” nutrition.The principle of the keto diet is a high-fat diet.The purpose of the protein diet is to force the body to get maximum calories from protein.The goal of the keto diet is to allow you to do the same thing from fat.

Dukan diet "Kremlin" for weight loss - low-fat dairy products, limited cheeses, low-fat meat (preferably boiled, steamed).A keto diet for weight loss includes full-fat dairy products, nuts, vegetable oils (avocados, nuts, fatty sauces made from vegetable oils).

Choosing a menu for the diet is the next step after getting used to it

• Breakfast can contain up to 15g of carbohydrates.You can get them from non-starchy foods like cheese or vegetables.The breakfast option consists of scrambled eggs or a 3-4 egg omelet, possibly fried tomatoes, protein shake, toast and cheese.Such a breakfast will cost 550-600 Kcal;
• You should never choose grains, sugar, starchy vegetables, milk, yoghurt or fruit for lunch.Carbohydrates should be limited as much as possible, the permissible value is 15 g.Meat and salads are ideal for lunch;Meatball soup is suitable but does not contain potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will take 350-400 Kcal;
• You can choose meat and green vegetable combinations for dinner.Vegetable oils in this meal will be beneficial.They can be taken from nuts or vegetable oil for salad dressing.Dinner example: Baked salmon or trout in foil and salad.The calorie content of one dish is approximately 300;
• Do not forget about snacks in the form of afternoon snacks or second dinner.During these, you cannot exceed the 5 g carbohydrate limit.Types of snacks: boiled eggs, fish, cucumber, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only correct menu for the ketone diet.But in his example you can see the ratio of protein, carbohydrates and fat.Knowing the list of products, you can create a varied and healthy diet every day.

Do you need to count calories on the keto diet?

You need to count calories, and also take into account the amount of nutrients (proteins, fats and carbohydrates) - BZHU.

In the first 7 days of the keto diet, it is important to consume protein and fat in a 50/50 ratio, as your body has not yet switched to breaking down its own fats and will actively produce glucose from protein, that is, from muscles.To preserve muscle mass as much as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.

Pay attention to the protein and fat ratio in your diet.

Starting from the second week of the diet, the amount of fat increases to 65-75%.Proteins make up 20-30%, about 5% are carbohydrates.By understanding these numbers, you can balance nutrients by reducing carbohydrates to zero and increasing the fat percentage.

On the keto diet, it is important to increase the amount of fat in your diet so that the body uses fat as its main source of energy.

Keto diet: duration, stages, adaptation

Sometimes you may hear that the keto diet is a regular low-carb diet.Actually, this is not true at all.In terms of the principles of action on the body, this system is very similar to the popular Atkins diet.

You should not expect significant loss of body fat in the first week, because at this time the body has not yet adapted to the new regime and continues to process the remaining carbohydrate reserves.

The stages of body restructuring look like this:

1. First.It lasts 12 hours after the last carbohydrate meal.At this stage, the body will completely exhaust its available glucose reserves;
2. Second.It takes 24-48 hours.Meanwhile, the body consumes the glycogen reserves in the liver and muscles;
3. Third.The beginning of metabolic restructuring.The body looks for an alternative to carbohydrates in fatty acids and proteins, including those found in muscle mass;
4. Fourth.It starts on the 7th day.The body adapts to the lack of carbohydrates and enters the ketogenic state, abandoning proteins as an energy source.

In addition to the listed stages, there is one more - the correct way to exit the keto diet.You can't just switch to a nutritious, carbohydrate-rich diet.The body needs to adapt again, but this time it will have to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount by a maximum of 30 g per day.

Keto diet meal plan

While you may already know that the keto diet is a low-carb eating plan, there is still a lot to learn about how to stick to this eating plan and achieve results without failing.No matter which version of the keto diet a woman chooses, she should be able to create a menu on her own.

First you need to calculate your daily calorie intake.It depends on what exactly the woman's goal is - to burn fat or gain muscle mass.To perform the calculation, you can use the example given for a woman weighing 75 kg.Daily calorie content is equal to 2000 kcal.

One should consume 2 g of protein per kilogram of lean muscle mass per day.That's why we calculate the amount of protein he should take throughout the day: 75 * 2 = 150 g.

If a woman does not know the number of kilocalories she needs daily, she can use the Mifflin-Geor formula:

• (10*weight (kg)) + (6.25*height (cm)) – (5*age (years)) – 161.
• (70+70)+(6.25*165)-(5*25)-161= 700+1031.250-125-16=1445 – daily calorie content of a woman.

Rules for reaching ketosis

To enter ketosis, follow these guidelines:

1. Avoid snacks because they cause a spike in insulin;
2. Add sports activities.You don't need to put too much stress on yourself;It is enough to spend 20-30 minutes a day for light physical activity.This will help you lose weight more effectively;
3. Stop worrying about eating fat as it is the main source of energy on the keto diet;
4. Reduce the amount of protein intake - bring the amount to approximately 1.4-1.7 g per 1 kg.your weight;
5. Limit carbohydrate intake – reduce your intake to 35-50g (about 20g net carbohydrates);
6. You can try fasting to increase your ketone levels.Make sure your body can handle it;
7. Drink plenty of water;The volume of liquid you drink can reach up to 3-4 liters per day.

Ketosis symptoms:

• Decreased appetite;
• Increased energy, increased strength and vitality, improved mood;
• Possible acetone odor from mouth, body and urine;
• Presence of ketones in the urine (checked with special test strips).

What you need to do on the keto diet:

• Drink plenty of pure still water at the rate of 30 ml.per 1kg.weight.If you do not know how to drink water (which is actually a habit and an acquired skill), install an application on your phone that will remind you of this;
• Eat fiber-rich green vegetables.

List of recommended foods

Nutritionists highlight a huge list of products from which you can make up your diet on a low-carb keto diet.You can print this list and pin it on your dining table.

Allowed food products include:

• fruits– allows the consumption of unsweetened apples, grapefruits, oranges;
• Hazelnut– suitable as a snack between main meals (almonds, walnuts, hazelnuts and pistachios);
• eggs– A product rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
• Fish– another source of protein and polyunsaturated fatty acids.Eating red fish, cod, herring, halibut, capelin, halibut and tuna will balance the diet;
• Meat– the main source of protein and vitamins.Poultry, beef, rabbit and pork are preferred;
• vegetables– a fiber-rich, healthy and low-calorie product.However, since some vegetables contain excessive amounts of carbohydrates, their quantities should be limited.We prefer green salad, spinach, radish, cucumber, zucchini and cabbage;
• Seafood– is rich not only in protein but also in nutrients.Mussels, squid, crab, shrimp and oysters are well absorbed by the body;
• Low-fat fermented dairy products– Rich in calcium, vitamins and minerals (cottage cheese, cheese, yoghurt, skim milk and kefir).

The main advantage of the diet is the natural correction of metabolism, which causes you to lose excess weight, but in such a way that your body is not under stress.

Keto diet is very suitable for those who want to lose weight quickly as well as those who want to gain the necessary muscle mass and lose weight.

What can you drink

Ideal drinks for the keto diet include:

• Coffee without sugar;
• Green or black tea;
• Clean water.

Keto drinks include sugar-free lattes, wine, and coconut water.

prohibited foods

List of foods that are strictly prohibited during the keto diet:

• Sugar;
• Bakery products (bread, loaf);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mangoes, dates);
• Vegetables high in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
• Confectionery (cake, chocolate, marshmallows, waffles).

The optimal amount of carbohydrates per day should not exceed 50 g.Consume at least 1.5-2 liters of liquid per day.Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.

The main components of the keto diet are fish, meat, dairy products and seafood.

Sweeteners for the ketogenic diet

Direct sugar substitutes have no effect on blood sugar levels but may negatively affect weight and contribute to cravings for sweet foods.

Some of the most harmful sweeteners include:

• Maple syrup;
• Honey;
• Concentrated fruit juice;
• Fructose;
• Agave syrup.

They have a high calorie content and are similar to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effects on the liver and kidneys).

Rules for following the keto diet

The ketogenic diet does not have very strict rules;They are unlikely to be classified as rigid methods.Still, to achieve maximum results without harm to health, you should listen to the advice of experts:

1. Eat dinner at least 4 hours before bedtime;
2. No matter how much you like the results, don't get carried away.The recommended duration is one week.Only the most desperate, who need to thoroughly put their figure in order and lose an impressive amount of weight, can decide in a month;
3. Drink at least one and a half to two liters of water a day;
4. Do sports.This will speed up the weight loss process;
5. It is allowed to include 30-50 g of carbohydrates per day in the diet;
6. Boiling, steaming, grilling, baking and steaming are allowed.Frying is prohibited;
7. Fight hunger smartly.Top with nuts or fruit;
8. The menu for women will have a lower daily calorie content and will include a lot of berries, nuts, fruits and vegetables.A man's diet should be more high-calorie and he should eat fish and meat instead of plant foods;
9. Follow a split diet with minimal portions 5-6 times a day.The keto diet promotes comfortable weight loss and maintenance of results after quitting;
10. Pay attention to the calorie content of your food.You need to spend much more than you consume.

The keto diet (also called ketogenic) is a nutritional system initially intended for children suffering from epilepsy.In 1921, endocrinologist R. Woodite first discovered that the liver produces ketone bodies on a low-carbohydrate, high-fat diet.

In the same year, therapist R. Wilder named this diet the keto diet and began using it to treat epilepsy in cases where taking medication did not work.

Cautions and contraindications

Ketone diet can cause a dangerous consequence for the body - keto acidosis.This is poisoning of the body with ketones and their breakdown products, which can lead to a coma.Keto acidosis is accompanied by the appearance of acetone odor from the body, urine and sweat of the person who is losing weight.In this case, you should drink plenty of clean water to remove fat-breaking products from the body.

It is contraindicated to follow:

• Patients with diabetes;
• Patients with diseases of the digestive, cardiovascular, urinary systems;
• children under 18 years of age;
• Breastfeeding women;
• Pregnant.

The diet is difficult for men, but it allows them to emphasize all muscle definition.Physical labor is based on the consumption of glucose by the muscles, which is eliminated by the keto diet.A man may experience serious weakness.

Negative symptoms make the diet unacceptable for people engaged in mental work.It will be difficult for them to concentrate even on their usual activities.

This is triggered by a sharp drop in blood sugar levels while the amount of insulin remains unchanged.The need to replenish glucose reserves is not met, the body is forced to use glycogen reserves.At the same time, the brain and muscles clearly feel the lack of the main source of energy.As you adapt to increasing ketone levels and decreasing glucose levels, the lethargy and apathy will pass.

Recipes for the keto diet

You can come up with many dishes that will be delicious and help you stay in ketosis.We will present some interesting recipes.

Chicken casserole with pesto sauce, feta cheese and olives

Your taste buds will thank you.

You will need 4 servings:

• Chicken fillet - 680 g;
• Olive oil (for frying) - 60 g;
• Pesto sauce - 85 g;
• Cream - 1.5 cups;
• Pickled olives - 8 tablespoons.l.;
• Feta cheese - 230 g;
• Garlic - 1 clove;
• Pepper - to taste;
• Salt - to taste.

For service:

• Greens - 480 g;
• Olive oil - 4 tablespoons.l.;
• Ground black pepper - to taste;
• Sea salt - to taste.

Preparation:

1. Preheat the oven to 200 degrees;
2. Cut the fillet into pieces.Add salt and pepper to taste, fry until golden brown;
3. Combine pesto and cream in a bowl;
4. Place the fried chicken pieces on a baking tray with olives, feta and garlic.Add cream sauce from bowl;
5. Bake for 20-30 minutes until the edges of the dish are light brown.Enjoy your meal!

A simple garnish of herbs and olive oil will help bring out the flavor of the dish;You can add asparagus or beans.

Cauliflower cream soup

• Butter - 20 g;
• Chicken broth - 150 ml;
• Onion - 1 piece;
• Hard cheese - 30 g;
• Cauliflower - 200 g;
• Cream - 30 ml;
• Salt - to taste.

Cooking method:

1. Chop the onion into small cubes and sauté in butter until golden.Simultaneously cook the cabbage;
2. Heat the broth, add the fried onions and cream.Pass the cabbage through a blender and add to the total mass;
3. Add grated cheese.After boiling, cook the soup over low heat for another 10 minutes.Add spices.The keto diet can be a life-changing experience for many people.But if you don't follow the rules of this system, it can be unpleasant and not productive at all.Enjoy your meal!

Roast Beef with Ginger

Ingredients for 2 servings:

• Boneless steak - 2 pieces;
• Olive oil - 2 tablespoons.l.;
• Onion - 1 piece;
• Garlic - 1 clove;
• Tomato - 2 pieces;
• Ground ginger - 1 teaspoon;
• Apple cider vinegar - 4 tablespoons.l.;
• Pepper - a pinch;
• Salt - to taste.

Cooking method:

1. Pour the oil into a pan and fry the steaks over medium heat;
2. When both sides are cooked through, add the onion, garlic and tomato;
3. Mix the ginger, salt, pepper and vinegar in a bowl, stir and add to the meat;
4. Cover with a lid, reduce heat and cook until liquid evaporates;
5. Serve sprinkled with herbs.Enjoy your meal!

Nutritional value per serving: 370 kcal, 27 g fat, 7 g carbohydrates, 46 g protein.

4 egg omelette

• Dried porcini mushrooms – 30 g;
• Eggs – 4 pieces;
• Vegetable oil – 20 g;
• smoked pork – 120 g;
• Hard cheese – 60 g;
• Salt - to taste.

Cooking method:

1. Soak dried mushrooms in hot water;When they become soft, cut them into strips;
2. Beat the eggs well;
3. Heat vegetable oil in a pan over medium heat;
4. Slowly pour the beaten eggs into the oil to avoid splattering, then add the chopped mushrooms to the mixture.Enjoy your meal!

Broccoli and Cheese Casserole

• Egg - 2 pieces;
• Broccoli - 200 g;
• Onion - 1 piece;
• Hard cheese - 40 g;
• Cream - 50 ml;
• Butter - 20 g;
• Salt - to taste.

Cooking method:

1. Cut the broccoli into florets and boil them in salted water.After a quarter of an hour, drain in a colander;
2. Chop the onion into thin rings.Sauté in butter in a hot skillet;
3. Add onion to broccoli.Continue frying for a few more minutes.Pour in beaten eggs;
4. Mix grated cheese with cream.Pour this sauce into the pan.Cook on low heat with the lid closed for about 10 minutes.Enjoy your meal!

Spinach salad with cheese and hazelnuts

• Spinach - 160 g;
• Hard cheese - 60 g;
• Hazelnuts (of your choice) - 40 g;
• Olive oil - 20 ml;
• Bacon - 50 gr.
• Salt - to taste.

Cooking method:

1. Finely chop the bacon and saute until golden brown.Roughly chop the spinach and grate the cheese;
2. Mix all the ingredients, add the ground hazelnuts, pour the oil.Sprinkle some spices to taste.Enjoy your meal!

asparagus broccoli

• Onion – 100 g;
• Cabbage bunches – 400 g;
• Heavy cream – 100 ml;
• Eggs – 4 pieces;
• Butter – 40 g;
• Salt - to taste.

Cooking method:

1. Boil cabbage inflorescences in salted water for 15 minutes, drain;
2. Fry the onion cut into rings in butter until golden brown;
3. Add the boiled broccoli florets to the onion and fry for 5 minutes;
4. Then add the eggs and mix.Enjoy your meal!

Cheese and bacon omelette

• Hard cheese - 40 g;
• Dried mushrooms - 15 g;
• Bacon - 70 g;
• Egg - 2 pieces;
• Olive oil - 15 ml;
• Salt - to taste.

Cooking method:

1. Send the mushrooms to 50 ml.hot water.After steaming, chop into thin strips.At the same time, heat the oil in a pan;
2. Beat the eggs and fry them.Then add the mushrooms and finely chopped bacon.Sprinkle food with cheese;
3. Cook the dish under the lid over low heat for about 10 minutes.You can add some salt if desired.Enjoy your meal!

Baked mackerel

• Tomato - 1 piece;
• Onion - 1 piece;
• Provençal herbs - a whisper;
• Turmeric - a pinch;
• Lemon - half;
• Mackerel - 300 g;
• Ground ginger - a pinch;
• Salt - to taste.

Cooking method:

1. Cut the fish and rub it with spices.Finely chop the vegetables and place them in the mackerel as a filling;
2. Wrap the fish in foil and place on a baking tray.Bake at 200 degrees for 40 minutes.Enjoy your meal!

Conclusion

1. In addition to losing weight by burning body fat, the keto diet helps improve brain functions, normalize blood pressure, cholesterol levels and other positive changes in human health;
2. The keto diet is a real godsend for men who cannot do without a good piece of meat and at the same time want to keep their body in order;
3. Ketone bodies are produced by the liver from fat and are designed to fuel the human internal organs;
4. There are three types of diets: classic, goal-oriented and cyclical;
5. To replace energy production from fat deposits, you need to consume no more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, cramping, and rapid heartbeat may occur.Extremely rare: hair loss, indigestion, breastfeeding problems;
7. The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and protein you consume.