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

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

The latter enter the brain and act 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, cheeses and cottage cheese, the diet is moderately expensive.

The essence of the keto diet

The keto diet is the most effective method for burning fat in women.The diet does not stress the body by trying to stock up on fat cells.The ketogenic diet simply restructures the functioning of metabolic processes.

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

This served as the basis for the second name of the diet: ketone.Such processes occur if the daily carbohydrate intake is less than 100 g.

The 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 divide, so don't rush to give up halfway;
2. The most important rule is to drink more water.Ignoring this point in the diet can lead to dehydration, which will have extremely negative consequences.Always carry a small bottle with you while drying;
3. A positive aspect of the keto diet is that alcohol is allowed.In moderation, you can drink drinks with a minimum sugar content: brandy, whiskey, rum and so on;
4. Fats cannot be excluded.Since carbohydrate intake is limited, an alternative source of energy must be present.There are no restrictions on fats in the ketogenic diet, you can eat steak, fried chicken or fish, but try to consume those present in oil, avocado, olives, seeds.

Types of ketogenic diet

There are different types of diet:

1. Norm- The most common version of the keto diet.The main idea is to avoid carbohydrates almost completely;
2. Objective– consume a small amount of carbohydrates after training to replenish glycogen and increase the effectiveness of the training process;
3. Cyclic– introduce carbohydrates into the diet as needed.As a rule, this is done intuitively when the body becomes exhausted.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 or carbohydrate-loaded eating."

Benefits of the keto diet

There are many positive aspects of the ketogenic diet:

1. Help people with epilepsy.The keto diet leads to ketosis: increased levels of ketone bodies in the body, which reduce relapses in people with epilepsy;
2. Reduces the risk of cancer;
3. Helps get rid of acne.If the cause of skin rashes is increased blood sugar levels, a keto diet will help cleanse the skin;
4. Protects the brain.Thanks to the study, scientists learned that the ketogenic diet reduces the risk of developing 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 called the Meryl Streep diet.The reason is not that the famous actress became the founder of this method of losing weight.He played one of the main roles in the film "Do No Harm".

Differences compared to any other protein diet 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 idea of a protein diet is to force your body to get maximum calories from protein.The idea of the keto diet is to make you do the same thing, but from fat.

“Kremlin”, the Dukan diet for weight loss – low-fat dairy products, limited cheeses, lean meat (preferably boiled, steamed).A keto weight loss diet consists of full-fat dairy products, nuts, vegetable fats (avocado, walnuts, fatty sauces based on vegetable oils).

Selecting a menu for a diet is the next step after familiarity

• Breakfast can include up to 15g of carbohydrates.You can get them from non-starchy foods, such as cheese or vegetables.The breakfast option consists of scrambled eggs or a 3-4 egg omelette, possibly with fried tomatoes, a protein shake, toast and cheese.Such a breakfast will cost 550-600 Kcal;
• You should never choose cereals, sugar, starchy vegetables, milk, yogurt 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;soup with meatballs is suitable, but without potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will require 350–400 Kcal;
• For dinner you can choose combinations of meat and green vegetables.Vegetable fats in this meal will be useful.They can be taken from nuts or vegetable oils for salad dressing.Example of dinner: salmon or trout baked in foil and salad.The calorie content of a meal is around 300;
• Don't forget about snacks in the form of an afternoon snack or second dinner.During them, you cannot exceed the carbohydrate limit of 5 g.Types of snacks: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only correct one for the keto diet.But in his example you can see the ratio of proteins, carbohydrates and fats.By knowing the list of products, you can create a varied and healthy diet every day.

Do you need to count calories while on a keto diet?

It is necessary 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, since your body has not yet switched to breaking down its own fats and will actively produce glucose from proteins, i.e. 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.

Look at the ratio of protein to fat 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 your nutrients by reducing carbs to zero and increasing your fat percentage.

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

Keto diet: duration, phases, adaptation

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

You should not expect significant losses of body fat in the first week, since 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.Lasts 12 hours after the last carbohydrate meal.In this phase the body will completely exhaust the existing glucose reserves;
2. Second.Lasts 24-48 hours.At this moment the body consumes the glycogen reserves contained in the liver and muscles;
3. Third.The beginning of metabolic restructuring.The body seeks an alternative to carbohydrates in fatty acids and proteins, including those contained in muscle mass;
4. Fourth.It begins on day 7. The body adapts to the lack of carbohydrates and switches to the ketogenic state, abandoning protein as an energy source.

In addition to the listed stages, there is another - the correct way out of the keto diet.You can't immediately switch to a nutritious diet high in carbohydrates.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 the amount to a maximum of 30 g per day.

Keto diet meal plan

Even if you 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 get results without failure.Regardless of 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: burning fat or gaining muscle mass.To carry out the calculation you can use the example given for a 75 kg woman.Its daily calorie content is 2000 kcal.

You should receive 2 g of protein per kilogram of lean muscle mass per day.Let's calculate for you the amount of protein you will need to consume during the day: 75*2 = 150 g.

If a woman does not know the daily number of kilocalories she needs, 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 for a woman.

Rules for achieving ketosis

Follow these guidelines to enter ketosis:

1. Avoid snacks, as they cause an insulin spike;
2. Add sporting activities.You don't need to stress a lot;it is sufficient to dedicate 20-30 minutes a day to 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 you eat: bring the amount to a level of approximately 1.4-1.7 g per 1 kg.your weight;
5. Limit carbohydrate intake: reduce intake to 35-50 g (about 20 g 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 liquids you drink can be up to 3-4 liters per day.

Signs of ketosis:

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

What you need to do on the keto diet:

• Drink plenty of pure non-carbonated water at the rate of 30 ml.for 1 kg.weight.If you don't know how to drink water (and this is really a habit and an acquired skill), install an application on your phone that will definitely remind you;
• Eat green vegetables rich in fiber.

List of recommended foods

Nutritionists highlight a huge list of products from which you can create your own diet with a low-carb keto diet.You can print this list and pin it above your dinner table.

Allowed food items include:

• Fruit– allows the consumption of unsweetened apples, grapefruits and oranges;
• Nuts– suitable as a snack between meals (almonds, walnuts, hazelnuts and pistachios);
• Egg– a product rich in vitamins and minerals.Chicken and quail eggs fit perfectly into the diet;
• Fish– another source of proteins and polyunsaturated fatty acids.Eating red fish, cod, herring, flounder, capelin, halibut and tuna will balance the diet;
• Meat– the main source of proteins and vitamins.Poultry, beef, rabbit and pork are preferred;
• Vegetables– a healthy and low-calorie product, rich in fibre.Their quantity, however, should be limited, as some vegetables contain excess carbohydrates.We give preference to: green salad, spinach, radishes, cucumbers, courgettes and cabbage;
• Seafood– rich not only in proteins, but also in nutrients.Mussels, squid, crabs, shrimp and oysters are well absorbed by the body;
• Low-fat fermented milk products– rich in calcium, vitamins and minerals (ricotta, cheese, yogurt, skimmed milk and kefir).

The main advantage of the diet is the natural correction of metabolism, thanks to which you lose extra pounds, but in such a way that the body is not in a state of stress.

The keto diet is suitable for people who want to lose weight quickly, as well as those who have gained the necessary muscle mass and want to lose weight.

What can you drink?

The ideal drinks for the keto diet are:

• Sugar-free coffee;
• Green or black tea;
• Clean water.

Keto drinks include unsweetened lattes, wine, and coconut water.

Forbidden foods

List of foods strictly prohibited during the keto diet:

• Sugar;
• Bakery products (bread, loaf);
• Carbonated drinks;
• Sweet fruit (bananas, grapes, mango, persimmons);
• Vegetables rich in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
• Confectionery (cakes, chocolate, marshmallows, waffles).

The optimal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of fluids 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 they can negatively affect weight and contribute to cravings for sweet foods.

Some of the most harmful sweeteners are:

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

They have a high calorie content and are identical 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 too strict rules;it can hardly be classified as a rigid method.Yet, to achieve maximum results without harm to health, you need to listen to the recommendations of specialists:

1. Have dinner no later than 4 hours before going to sleep;
2. Don't get carried away, no matter how much you like the results.The recommended duration is one week.Only the most desperate, who need to put their figure in order and lose an impressive amount of kilograms, can decide for 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 in the diet daily;
6. Boiling, stewing, grilling, baking and steaming are permitted.Frying is prohibited;
7. Fight hunger wisely.Mute it with nuts or fruit;
8. The menu for women will have a lower daily calorie content and a large number of berries, nuts, fruits and vegetables.A man's diet should be more high-calorie and instead of plant foods they should eat fish and meat;
9. Follow a fractional diet, 5-6 times a day, in minimal portions.The keto diet promotes comfortable weight loss and maintenance of results after abandoning it;
10. Look at the calorie content of your food.You have to spend much more than you consume.

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

In the same year, therapist R. Wilder called this diet a keto diet and began to use it to treat epilepsy in situations where taking medications did not bring any results.

Warnings and contraindications

The keto diet can cause a dangerous consequence for the body: ketoacidosis.This is a poisoning of the body with ketones and their breakdown products, which can lead to coma.Ketoacidosis is accompanied by the appearance of the smell of acetone from the body of the person losing weight, from his urine and sweat.In this case, you should drink plenty of clean water to remove fat breakdown products from the body.

It is contraindicated to follow it:

• Patients with diabetes mellitus;
• Patients with diseases of the digestive, cardiovascular and urinary systems;
• Children under 18;
• Breastfeeding women;
• Pregnant.

The diet is difficult for men, even though it allows them to emphasize all the muscle definition.Physical work is based on the consumption of glucose by the muscles, which is eliminated with the keto diet.A man may experience severe 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 satisfied, the body is forced to use glycogen reserves.At the same time, the brain and muscles feel a clear lack of the main source of energy.Lethargy and apathy will pass as you adapt to increasing ketone levels and decreasing glucose levels.

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 feta and olives in pesto

Your taste buds will thank you.

You will need them for 4 portions:

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

To serve:

• Greens - 480 g;
• Olive oil - 4 tablespoons.the.;
• 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 the pesto and cream in a bowl;
4. Arrange the fried chicken pieces on a baking tray along with the olives, feta and garlic.Add cream sauce from bowl;
5. Bake for 20-30 minutes until the dish is golden on the edges.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.

Creamy soup with cauliflower

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

Cooking method:

1. Chop the onion into cubes and sauté in butter until golden.At the same time cook the cabbage;
2. Heat the broth, add the fried onion and cream.Puree the cabbage in a blender and add it to the total mass;
3. Add the grated cheese.After boiling, simmer the soup for another 10 minutes.Add seasonings.The keto diet can be a life-changing experience for many people.But it can prove unpleasant and not at all productive if you do not follow the rules of this system.Enjoy your meal!

Ginger Roast Beef

Ingredients for 2 servings:

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

Cooking method:

1. Pour the oil into a pan and brown the steaks over medium heat;
2. When both sides are well cooked, add onion, garlic and tomatoes;
3. Mix the ginger, salt, pepper and vinegar in a cup, add them, stirring, to the meat;
4. Cover with a lid, lower the heat and cook until the liquid has evaporated;
5. Serve sprinkled with aromatic 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;
• Egg – 4 pieces;
• Vegetable oil – 20 g;
• Smoked pork – 120 g;
• Hard cheese – 60 g;
• Salt - to taste.

Cooking method:

1. Soak the dried mushrooms in hot water;when they are soft, cut them into strips;
2. Beat the eggs well;
3. Heat vegetable oil in a skillet over moderate 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 pc.;
• Hard cheese - 40 g;
• Cream - 50 ml;
• Butter - 20 g;
• Salt - to taste.

Cooking method:

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

Spinach salad with cheese and nuts

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

Cooking method:

1. Finely chop the bacon and fry until golden brown.Coarsely chop the spinach and grate the cheese;
2. Mix all the ingredients, add peanuts, pour in oil.Sprinkle with some seasoning to taste.Enjoy your meal!

Asparagus broccoli

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

Cooking method:

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

Omelette with cheese and bacon

• 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 mushrooms in 50 ml.hot water.After steaming, cut them 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. Simmer the dish under the lid for about 10 minutes.If desired, you can add a little salt.Enjoy your meal!

Baked mackerel

• Tomatoes - 1 pc.;
• Onion - 1 pc.;
• 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 put them in the mackerel as a filling;
2. Wrap the fish in foil and place on a baking tray.Cook for 40 minutes at 200 degrees.Enjoy your meal!

Conclusion

1. In addition to losing weight by burning body fat, the keto diet helps improve brain function, 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 provide fuel to human internal organs;
4. There are three types of diets: classic, targeted and cyclical;
5. To convert energy production from fat stores, you need to consume no more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, cramps, and fast heartbeat may occur.Extremely rare: hair loss, dyspepsia, breastfeeding problems;
7. The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and proteins consumed.