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

The ketogenic 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 serve as a source of energy 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, cheese 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 when trying to store 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 has to change its 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 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 and not fat.Splitting 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 the diet can lead to dehydration, which will have extremely negative consequences.Always carry a small bottle with you during drying;
3. One positive aspect of the keto diet is that alcohol is allowed.In moderation, you can drink drinks with a minimum sugar content: cognac, 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 steaks, fried chicken or fish, but try to consume those found in olive oil, avocado, olives, seeds.

Types of ketogenic diet

There are several types of diet:

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

Benefits of the Ketogenic Diet

There are many positive aspects to the ketogenic diet:

1. Helps 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 rashes is increased blood sugar levels, a keto diet will help clear 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 illnesses;
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 weight loss method.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 low-carb “protein” nutrition.The principle of the keto diet is high-fat nutrition.The idea of a protein diet is to force the body to get the most calories from protein.The idea of the keto diet is to make you do the same thing, but with 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 made from vegetable oils).

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

• Breakfast can include up to 15 g of carbohydrates.You can eat them from non-starchy foods, such as cheese or vegetables.The breakfast option consists of scrambled eggs or an omelet of 3-4 eggs, possibly with fried tomatoes, a protein shake and toast with cheese.Such a breakfast will cost 550 to 600 Kcal;
• For lunch, you should never choose cereals, sugar, starchy vegetables, milk, yogurt or fruit.Carbohydrates should be limited as much as possible, the allowable value is 15 g.For lunch, meats and salads are ideal;soup with meatballs is suitable, but without potatoes or pasta.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 in this meal will be beneficial.They can be obtained from nuts or vegetable oils to season salads.Example of dinner: baked salmon or trout in foil and salad.The calorie content of one meal is about 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, cucumber, 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 proportion of proteins, carbohydrates and fats.Knowing the list of products, you will be able to create a varied and healthy diet every day.

Do you need to count calories 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 proteins and fats in a 50/50 ratio, as your body has not yet started to break down its own fats and will actively produce glucose from proteins, i.e. muscles.To preserve muscle mass as much as possible, it is recommended to consume 3-4 g of protein per 1 kg.your weight.

Observe the proportion of proteins and fats in your diet.

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

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, this is not true.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, as at this point the body has not yet adapted to the new regime and continues to process the remaining carbohydrate reserves.

The phases of body restructuring look like this:

1. First.Lasts 12 hours after the last carbohydrate meal.At this stage, the body will completely deplete existing glucose reserves;
2. Second.Lasts 24-48 hours.At this time, the body exhausts 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. Room.It starts on day 7. The body adapts to the lack of carbohydrates and switches to the ketogenic state, abandoning proteins as an energy source.

In addition to the listed stages, there is one more - the correct exit from the keto diet.You cannot immediately switch to a nutritious, high-carb diet.The body needs to adapt again, but this time it will have to switch to glycolysis.To achieve this, carbohydrates must be introduced gradually, increasing their quantity by a maximum of 30 g per day.

Keto Diet Meal Plan

Although you already know that the keto diet is a low-carb eating plan, there is still a lot to learn about how to follow this eating plan and get flawless results.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 - to burn fat or gain muscle mass.To make the calculation, you can use the example given for a woman weighing 75 kg.Its daily calorie content is equal to 2000 kcal.

She should receive 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 how many daily 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 get into ketosis:

1. Avoid snacks, as they cause an increase in insulin;
2. Add sports activities.You don't need to stress too much;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 as 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 about 1.4-1.7 g per 1 kg.your weight;
5. Limit your carbohydrate intake – reduce your 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 liquid you drink can reach 3-4 liters per day.

Signs of ketosis:

• Decreased appetite;
• Increased energy, increased strength and vigor, improved mood;
• Possible odor of acetone on the body and urine in the 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 in the proportion of 30 ml.per 1 kg.weight.If you don't know how to drink water (and this is really a habit and an acquired skill), install an app on your cell phone that will definitely remind you of this;
• Eat green vegetables rich in fiber.

List of recommended foods

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

Allowed food products include:

• Fruits– allows the consumption of apples, grapefruits, oranges without sugar;
• Nuts– 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 proteins and polyunsaturated fatty acids.Eating red fish, cod, herring, halibut, 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, its quantity should be limited, as some vegetables contain excess carbohydrates.We prefer: green salad, spinach, radish, cucumber, zucchini 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 dairy 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, as a result of which you lose extra pounds, but in such a way that your 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.

Prohibited foods

List of foods strictly prohibited during the keto diet:

• Sugar;
• Bakery products (bread, loaf);
• Carbonated drinks;
• Sweet fruits (banana, grapes, mango, persimmon);
• Vegetables rich in carbohydrates (potatoes, sweet potatoes, corn, parsley, onion, garlic);
• Cereals (rice, buckwheat, oats, corn, pearl barley);
• Confectionery (cakes, chocolate, marshmallows, waffles).

The ideal amount of carbohydrates per day should not exceed 50 g.Drink at least 1.5-2 liters of fluid per day.Approximate proportion 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 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, effect on the liver and kidneys).

Rules for following the keto diet

The ketogenic diet does not have very strict rules;They can hardly be classified as rigid methods.And yet, to obtain maximum results without harming your health, you need to listen to the recommendations of experts:

1. Eat dinner no more than 4 hours before bed;
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 get their body 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, stewing, grilling, roasting and steaming are permitted.Frying is prohibited;
7. Fight hunger wisely.Smother with nuts or fruit;
8. The women's menu will have a lower daily calorie content and a large amount of berries, nuts, fruits and vegetables.A man's diet should be more caloric and instead of plant foods they should eat fish and meat;
9. Follow a split diet, 5-6 times a day, in minimal portions.The keto diet promotes comfortable weight loss and maintenance of results after abandoning it;
10. Watch 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 suffering from epilepsy.In 1921, endocrinologist R. Woodite first discovered that with a low-carb, high-fat diet, the liver produces ketone bodies.

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

Cautions and contraindications

The keto diet can provoke a dangerous consequence for the body - ketoacidosis.This involves poisoning the body with ketones and their degradation products, which can lead to a coma.Ketoacidosis is accompanied by the appearance of the smell of acetone on the body of the person losing weight, in 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;
• Women who are breastfeeding;
• Pregnant.

The diet is difficult for men, although 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 feel severe weakness.

Negative symptoms make the diet unacceptable for people involved 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 increased ketone levels and decreased glucose levels.

Recipes for the keto diet

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

Chicken casserole with feta cheese and olives in 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;
• Pickled olives - 8 tbsp.I.;
• Feta cheese - 230 g;
• Garlic - 1 clove;
• Pepper - to taste;
• Salt - to taste.

To serve:

• Greens - 480 g;
• Olive oil - 4 tablespoons.I.;
• 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;
3. Combine pesto and cream in a bowl;
4. Place the fried chicken pieces in a baking dish along with the olives, feta cheese and garlic.Add creamy sauce from bowl;
5. Bake for 20-30 minutes until the dish is light brown around the edges.Enjoy!

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

Cream soup with cauliflower

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

Cooking method:

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

Roast Beef with Ginger

Ingredients for 2 servings:

• Boneless steak - 2 pcs.;
• Olive oil - 2 tablespoons.I.;
• Onion - 1 pc.;
• Garlic - 1 clove;
• Tomatoes - 2 pcs.;
• Ginger powder - 1 teaspoon;
• Apple cider vinegar – 4 tablespoons.I.;
• 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 well cooked, add the onion, garlic and tomato;
3. Mix the ginger, salt, pepper and vinegar in a cup and add, stirring, to the meat;
4. Cover with a lid, reduce heat and cook until the liquid evaporates;
5. Serve sprinkled with herbs.Enjoy!

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

4-egg omelet

• Dried porcini mushrooms – 30 g;
• Egg – 4 pcs.;
• Vegetable oil – 20g;
• Smoked pork – 120 g;
• Hard cheese – 60 g;
• Salt - to taste.

Cooking method:

1. Soak dried mushrooms in hot water;when they are soft, cut into strips;
2. Beat the eggs well;
3. Heat the vegetable oil in a frying pan over moderate heat;
4. Slowly pour the beaten eggs into the oil to avoid splashing, then add the chopped mushrooms to the mixture.Enjoy!

Broccoli and Cheese Casserole

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

Cooking method:

1. Separate the broccoli into florets and boil in brackish water.After a quarter of an hour, drain in a colander;
2. Chop the onion into thin slices.Saute in butter in a hot frying 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 over low heat for about 10 minutes.Enjoy!

Spinach salad with cheese and walnuts

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

Cooking method:

1. Finely chop the bacon and sauté until golden.Coarsely chop the spinach and grate the cheese;
2. Mix all ingredients, add peanuts, pour in oil.Sprinkle with a little seasoning to taste.Enjoy!

Asparagus broccoli

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

Cooking method:

1. Boil cabbage inflorescences in salted water for 15 minutes, strain;
2. Fry the sliced onion in butter until golden;
3. Add cooked broccoli florets to the onion and fry for 5 minutes;
4. Then add the eggs and mix.Enjoy!

Omelet with cheese and bacon

• Hard cheese - 40 g;
• Dried mushrooms - 15 g;
• Bacon - 70g;
• Egg - 2 pcs.;
• Olive oil - 15ml;
• 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 frying pan;
2. Beat the eggs and fry.Then add the mushrooms and chopped bacon.Sprinkle food with cheese;
3. Cook the dish over low heat, covered, for about 10 minutes.If desired, you can add a little salt.Enjoy!

Mackerel in the oven

• Tomatoes - 1 pc.;
• Onion - 1 pc.;
• Provencal herbs - a whisper;
• Turmeric – a pinch;
• Lemon - half;
• Mackerel - 300 g;
• Ginger powder - a pinch;
• Salt - to taste.

Cooking method:

1. Cut the fish and rub with spices.Finely chop the vegetables and add to the mackerel as a filling;
2. Wrap the fish in aluminum foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Enjoy!

Conclusion

1. In addition to losing weight through 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 can't 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 shift energy production from fat deposits, you need to consume no more than 50 grams of carbohydrates per day;
6. Side effects such as constipation, cramps and tachycardia 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.