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.

These enter the brain and serve as an energy source instead of glucose.This process is called ketosis, hence the name of the diet.Despite the fact that 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 for women.The diet does not stress the body trying to stock up on fat cells.The ketogenic diet simply restructures the way metabolic processes work.

During this diet, carbohydrates are reduced as much as possible, so the body must change its metabolism so that the energy necessary for life is extracted from the fat cells.These produce ketone bodies (the process is ketosis), which become the main fuel source for the nervous system and the 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 diet requires compliance with the following rules:

1. Be prepared for the fact that at the start of the diet, weight will be lost quickly due to water, and not fat.Separation will take longer, 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 will have extremely negative consequences.Always have 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 low sugar content: brandy, whiskey, rum, etc.
4. Fats cannot be excluded.Since carbohydrate intake is limited, an alternative energy source must be present.There are no restrictions on fats in the ketogenic diet, you can eat steaks, fried chicken or fish, but try to consume those found in oil, avocados, olives, seeds.

Types of ketogenic diet

There are several types of diets:

1. Standard- The most common version of the keto diet.The main idea is to avoid carbohydrates almost completely;
2. Target– consume a small amount of carbohydrates after training to replenish glycogen and increase the efficiency of the training process;
3. Cyclic– introduce carbohydrates into the diet as needed.Typically, this is done intuitively as the body becomes exhausted.The cyclical keto diet is based on the scheme “5 days of meals according to the rules of the keto diet - 2 days of high-carbohydrate nutrition, or carbohydrate loading”.

Benefits of the Keto Diet

The ketogenic diet has many positive aspects:

1. Helps people with epilepsy.The keto diet leads to ketosis – an increase in ketone body levels in the body, which reduces relapses in people with epilepsy;
2. Reduces the risk of cancer;
3. Helps get rid of acne.If the cause of the breakouts is increased blood sugar levels, a keto diet will help clear the skin;
4. Protects the brain.Through the study, scientists learned that the ketogenic diet reduces the risk of developing Alzheimer's disease, Parkinson's disease and other neurological and mental illnesses;
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 actress became the founder of this method of losing weight.She played one of the main roles in the film "Do No Harm".

Differences from any other protein diet for weight loss

The principle of any protein diet is a “protein” diet low in carbohydrates.The principle of the keto diet is a diet high in fat.The idea of a protein diet is to force the body to get as many calories as possible 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, low-fat meat (preferably boiled, steamed).A keto weight loss diet consists of full-fat dairy products, nuts, vegetable fats (avocado, nuts, fatty sauces based on vegetable oils).

Selection of a menu for a diet is the next step after familiarization

• Breakfast can contain up to 15g of carbohydrates.You can take them from non-starchy foods, like cheeses or vegetables.The breakfast option consists of scrambled eggs or a 3-4 egg omelet, optionally with fried tomatoes, protein shake, toast and cheese.Such a breakfast will cost between 550 and 600 Kcal;
• For lunch, you should never choose cereals, sugar, starchy foods, milk, yogurt or fruit.Carbohydrates should be limited as much as possible, the permitted value is 15 g.For lunch, meat and salads are ideal;meatball soup is suitable, but without potatoes and noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will take 350 to 400 Kcal;
• For dinner, you can choose combinations of meat and green vegetables.The vegetable fats present in this meal will be beneficial.They can be extracted from nuts or vegetable oils for salad dressing.Example of dinner: baked salmon or trout in foil and salad.The calorie content of a meal is approximately 300;
• Don't forget about snacks in the form of an afternoon snack or second dinner.During these, you cannot exceed the carb limit of 5g.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.Knowing the list of products, you can create a varied and healthy diet every day.

Do you need to count calories on a keto diet?

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

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

Monitor the ratio of protein to fat in your diet.

From the second week of the diet, the amount of fat increases to 65-75%.Protein makes up 20-30%, of which about 5% is carbohydrate.By understanding these numbers, you can balance nutrients by reducing carbs to zero and increasing the fat percentage.

On a 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.In fact, that's not true at all.According to the principles of its effect on the body, this system is very similar to the popular Atkins diet.

Significant losses of body fat should not be expected during the first week, because at this time the body has not yet adapted to the new diet and is still processing the remaining carbohydrate stores.

The body restructuring phases look like this:

1. First of all.Lasts 12 hours after the last carbohydrate meal.At this point, the body will completely deplete its existing glucose stores;
2. Second.Lasts 24 to 48 hours.At this time, the body depletes 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.Starts on day 7. The body adapts to the lack of carbohydrates and shifts to a ketogenic state, abandoning protein as an energy source.

In addition to the listed steps, there is another one: the right way to get off the keto diet.You can't immediately switch to a nutritious, high-carb diet.The body must adapt again, but this time it will have to switch to glycolysis.To do this, carbohydrates should be introduced gradually, increasing their amount by no more than 30 g per day.

Keto Diet Meal Plan

Although you already know that the keto diet is a low-carb diet, there is still a lot to learn about how to stick to this diet and get results without failure.Regardless of which version of the keto diet a woman chooses, she should be able to create a menu herself.

First you need to calculate your daily calorie intake.It depends on the woman's exact goal: burning fat or gaining muscle mass.To perform the calculation, you can use the example given for a woman weighing 75 kg.His daily calorie intake is 2000 kcal.

She should get 2 g of protein per day per kilogram of lean muscle mass.We calculate for her the amount of protein she will need to receive throughout the day: 75 * 2 = 150 g.

If a woman does not know the daily number of kilocalories she needs, then 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 get into ketosis:

1. Avoid snacks, as they cause an insulin spike;
2. Add sporting activities.You don't need to put a lot of stress on yourself;just dedicate 20 to 30 minutes a day to light physical activity.This will help you lose weight more effectively;
3. Stop worrying about eating fat, because it is the main source of energy on the keto diet;
4. Reduce the amount of protein consumed - bring the amount to a level of approximately 1.4-1.7 g per 1 kg.your weight;
5. Limit your carb intake – reduce your intake to 35-50g (around 20g net carbs);
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 fluid you drink can be up to 3 to 4 liters per day.

Signs of ketosis:

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

What you should do on the keto diet:

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

List of recommended foods

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

Permitted food products include:

• Fruits– allows the consumption of unsweetened apples, grapefruit, oranges;
• Nut– 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.Consumption of red fish, cod, herring, plaice, 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, low-calorie product, rich in fiber.However, their quantity should be limited, as some vegetables contain excess carbohydrates.We favor: green salad, spinach, radishes, cucumbers, zucchini and cabbage;
• Seafood– rich not only in protein, but also in nutrients.Mussels, squid, crab, shrimp and oysters are well absorbed by the body;
• Low-fat fermented milk products– rich in calcium, vitamins and minerals (cottage cheese, 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 your body is not in a state of stress.

The keto diet is well suited 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:

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

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

Prohibited foods

List of foods strictly prohibited during the keto diet:

• Sugar;
• Bakery products (bread, loaf of bread);
• Soft drinks;
• Sweet fruits (bananas, grapes, mangoes, 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 to 2 liters of fluid per day.Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.

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

Sweeteners for the ketogenic diet

Direct sugar substitutes have no effect on blood sugar, but may have a negative effect on weight and contribute to cravings for sweet foods.

Some of the most harmful sweeteners are:

• Maple syrup;
• Dear;
• Concentrated fruit juices;
• Fructose;
• Agave syrup.

They are high in calories and are identical to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effect on the liver and kidneys).

Rules for following the keto diet

The ketogenic diet does not have overly strict rules;it can hardly be described as a rigid method.And yet, in order to achieve maximum results without harming health, you should listen to the recommendations of specialists:

1. Dinner no later than 4 hours before bedtime;
2. Don't get carried away, even if 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 kilos, can decide for a month;
3. Drink at least one and a half to two liters of water per day;
4. Play 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, simmering, grilling, baking and steaming are permitted.Frying is prohibited;
7. Fight hunger wisely.Smother it with nuts or fruit;
8. The women's menu 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 he 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 leaving it;
10. Monitor the calorie content of your food.You have to spend a lot 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 with a low-carbohydrate, high-fat diet, the liver produces ketone bodies.

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

Precautions and contraindications

The keto 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 coma.Keto acidosis is accompanied by the appearance of an acetone smell coming from the body of the person losing weight, their urine and sweat.In this case, you need to 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 relies on the consumption of glucose by the muscles, which is eliminated on 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 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 listlessness will disappear as you adapt to increasing ketone levels and decreasing glucose levels.

Recipes for the keto diet

There are plenty of dishes you can come up with that will be delicious and help you stay in ketosis.We will present some interesting recipes.

Chicken casserole with feta cheese and olives with pesto sauce

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;
• Marinated olives - 8 tbsp.L.;
• Feta cheese - 230 g;
• Garlic - 1 clove;
• Pepper – to taste;
• Salt - to taste.

To serve:

• Greens - 480 g;
• Olive oil - 4 tbsp.L.;
• Ground black pepper – to taste;
• Sea salt - to taste.

Preparation :

1. Preheat 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 in a baking dish with the olives, feta and garlic.Add cream sauce from bowl;
5. Bake for 20 to 30 minutes until lightly browned around the edges.Enjoy your food!

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

Cauliflower 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. Cut the onion into small cubes and fry in butter until golden brown.At the same time, cook the cabbage;
2. Heat the broth, add the fried onion and cream to it.Place the cabbage in a blender and add it to the total mass;
3. Add the grated cheese.After boiling, simmer the soup over low heat for another 10 minutes.Add the seasonings.The keto diet can change the lives of many people.But it can be unpleasant and not at all productive if you don't follow the rules of this system.Enjoy your food!

Roast beef with ginger

Ingredients for 2 servings:

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

Cooking method:

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

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 dried mushrooms in hot water;when they become soft, cut them into strips;
2. Beat the eggs thoroughly;
3. Heat vegetable oil in a skillet over moderate heat;
4. Slowly pour the beaten eggs into the oil to avoid splashing, then add the chopped mushrooms to the mixture.Enjoy your food!

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

Spinach salad with cheese and nuts

• Spinach - 160 g;
• Hard cheese - 60 g;
• Nuts (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.Roughly chop the spinach and grate the cheese;
2. Mix all the ingredients, add the peanuts, pour in the oil.Sprinkle with a little seasoning to taste.Enjoy your food!

Broccoli with asparagus

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

Cooking method:

1. Boil cabbage inflorescences in salted water for 15 minutes, drain;
2. Saute the sliced onion in the butter until golden;
3. Add the boiled broccoli florets to the onion and sauté for 5 minutes;
4. Then add the eggs and mix.Enjoy your food!

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 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. Let the dish simmer over low heat under the lid for about 10 minutes.If you want, you can add a little salt.Enjoy your food!

Baked mackerel

• Tomatoes - 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 garnish;
2. Wrap the fish in foil and place it on a baking sheet.Bake for 40 minutes at 200 degrees.Enjoy your food!

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 for 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 for human internal organs;
4. There are three types of diets: classic, targeted and cyclical;
5. To replace the energy production of fat deposits, you should consume no more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, cramps and rapid heartbeat may occur.Extremely rare: hair loss, dyspepsia, lactation problems;
7. The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and proteins you consume.