Every girl dreams of flying extra pounds and getting an attractive figure today.Excellent results can be achieved using a diet.The female body differs from the male, so there are some shades that are important to be examined, deciding to lose weight in this way.
Briefly for the basics of the KATO diet
In a woman's body, subcutaneous fat is formed due to the high presence of glucose and sugar.The female menu, drawn up in accordance with the principle of diet, causes natural mechanisms to the body, which actively break down subcutaneous fat.The ketogenic diet is ideal for women who want to have attractive forms.
The Keto diet is a high -low -carb, moderate protein diet.
Such a power scheme changes the usual function of the body and helps to burn fat.And more specifically, the burning of ketones.
The ketones are energy -efficient waters -tightened molecules used as a fuel as an alternative to glucose.The formation of ketones occurs in the liver by food or fat that accumulates in the body.
Since ketones are water -beyond, they do not need proteins to promote blood flow.The presence of ketones suggests that you burn fats for energy, not sugar.Therefore, carbohydrate consumption is strictly limited.
This article will talk about the frustration of foods - not to be confused with diabetic ketoacidosis (as a result at the same time a high level of ketones, glucose and dehydration, which cannot occur with food ketosis).
Preparation for a vacuum diet
- Check your iron level (sorting test on ferritin- the most accurate iron reversal index)- a high level of iron can damage mitochondria.
- Take the resolution for vitamin D - its low concentration, such as a high level of iron, can interfere with a diet.
Important: Before starting a diet, return the level of iron and vitamin D.
- Buy a Glukerter Box and two types of glucose strips and ketones.By measuring the level of ketones, you can be sure that the body was rebuilt in fat burning and in time to regulate diet into low indicators.If the level of glucose increases with normal ketones, you cannot worry.If ketones suffer from it, then it is necessary to reduce the consumption of carbohydrates or protein.To get a drop of blood, you will also need Lancelet and Holder.
The level of ketones should be from 0.5 to 3.0 mmol/l.If you entered the state of the ketosis, you will see the 5.0 mmol/L (and above) number.
- Buy high quality digital scales for weighing food sections.
- Fill the fridge and cabinets only for food food.
- Turn the support of a doctor or personal nutritionist as well as your loved ones.
How to calculate the daily volume of macronutrients
For each person, BJU indicators during diet vary.They must be calculated on their own before the diet begins.
Protein
The general type is this: for each kilo of muscle weight - 1 gram of protein.All protein should be distributed between meals.
To identify muscle mass, you need:
- Determine your body fat percentage.
- Multiply your weight in kilograms with body fat percentage - you will receive the weight of fat in kilograms.
- The resulting number, remove from the total mass of the whole body - this is muscle mass.
To clarify the percentage of body fat, you can use:
- scales with biofradance analysis.
- Compare your photo in linen with photos of other people with a different percentage of body fat in special sites on the internet.
- Kaliper - a device that measures the thickness of the skin folds.
- Sculpt skanner;
- BOD POD - Air displacement planing.
- Two Energy X -ray absorbance.
For a successful passage of a diet, it is important to execute the measurements as accurately as possible.You cannot make an approximate appreciation from the eye - this will prevent the body from rebuilding fat burning.
Carbohydrate
We clarify that we will talk about clean carbohydrates, those who will fully learn.To calculate them, remove the weight of the dietary fibers in grams of the total number of all carbohydrates.
The total daily consumption of simulated carbohydrates should be 50 (and less) grams a day.This is about 10 % of the daily diet calories.But the exact number can be much smaller for your body, up to 10 - 15 grams a day.It all depends on the individual characteristics of the body and related diseases.
Usually, when you enter an ketosis, it is necessary to significantly reduce carbohydrate intake (focusing in 20 grams) and then you can experiment and increase this index (up to 40 or even 80 grams if you have high loads).
Great!If you overdo it with carbohydrates, then do not "fly" from the fringe of foods for a long time.
Fat
Great!The amount of omega-6 fatty acids should not exceed 4 % of the daily dietary calorie content.
Fat is the basis of the diet, their daily consumption should be 70 - 85%.
With problems with fat absorption, start taking digestive enzymes with lipase.
KETO diet varieties
The Keto diet is the most effective method by burning fat in women.The power scheme does not expose the body to stress, trying to store fat cells.The ketogenic diet simply rebuilding the work of metabolic processes.There are three types of such a diet, they are all effective, but slightly different.Thanks to diversity, every woman will be able to choose the right choice for herself.
- Typical diet vacuum- This is the most affordable and effective choice.Throughout the period of food, it is necessary to minimize carbohydrates.Such a diet is ideal for women involved in the room.
- Targets KETO diet- This is a power supply that should always increase carbohydrates after the gym.The purpose of increasing the carbohydrate rule is to compensate for the body spent on glucose, on the greatest efficacy of training.
- Circular Diet.Its essence is to replenish the body with carbohydrates when it is more exhausted.When to import carbohydrates, each woman decides separately, since everyone has a different body.
Women who just want to lose weight should start their way with a model of a diet.In a week, you can evaluate the general situation and the effectiveness of training.If the flexible has deteriorated and there is no power for training, then the body needs carbohydrates.In this case, it is important to adjust the diet.
Menu compiled by Keto diet
A healthy woman should eat about 2200 kilocalories a day.Of these, fats, proteins and very few carbohydrates occupy most of them.Below is the menu of a classic diet, as a guideline to draw up a single power circuit.
Such a design is suitable for those who are immediately ready to sink into a diet without a long "swing".
On the Keto diet, it is important to examine calories.We advise you to download a special application that automates all calculations and will make them as accurately as possible.
Breakfast:
Drink breakfast until that time, until you feel a tangible hunger.Gradually increase the gap between dinner and breakfast (it can reach 18 hours).
- Coffee with spoonful of butter, coconut oil.
- Boiled or fried (in a tablespoon of coconut oil) Eggs 3 pieces, you can add a tick or spinach.
Dinner:
A few hours after breakfast.
- Half of the avocado, many green leaves - sprinkle with two tablespoons of grated hard cheese.
- Chicken, fish or lamb - select the size of the section along the protein.
- Two tablespoons of olive oil.
Snack:
May be among the main meals.
- Fat bombs;
- Celery, avocado.
- Nuts.
Dinner:
At least three hours before bedtime.
- Salmon, beef or chicken made with a large share of fat, fat or ghee.
- Low seasoning vegetables spices with olive, butter or coconut oil.
Keto Diet, a list of permitted products
With a diet of KETO, it is important to examine not only the amount of food eaten, but the one that is most important for their composition.For the correct power circuit, it is necessary to reduce the use of carbohydrates.This amount will be enough for normal brain function and muscle growth.
The classic diet menu can and should be adjusted for individual features.
- Fat and oils: Coconut milk and butter, chicken and duck fat, fat and lard from botanical viscous cows, organic ghee, expansion oil, avocado oil, excellent virgin olive oil.
- Fish, in addition to artificially cultivated or marine confidence certificate.The safest species: salmon, failure, Anchujas, herring, sardines.Avoid fish in olive oil (fish packing oil is not suitable for food).
- Meat: lamb, pork, poultry meat (free hiking chickens), toy, meat lineup, beef (herb cows).Moderate consumption of bacon and sausages are also allowed.
- Cards, seeds: black sesame seeds, black caraboli seeds, Brazilian walnut, rough cocoa - dust, beans and oil, chia seeds, flax, nuts, nuts - bakery, bakery
- Vegetables: asparagus, avocado, broccoli, Brussels cabbage, white cabbage, colored cabbage, celery, cucumbers, corn cabbage, mushrooms, green salad, green, spinach.
After your body is rebuilt to burn fat, you can return to the diet a limited number of vegetables, such as: eggplant, garlic, onions, pasta, pepper, pot, tomatoes, pumpkin (a little).
- Fruits and berries: berries (any) - a small handful and instead of vegetables, grapefruit - several slices, instead of vegetables.
Based on the proposed products, a person can draw up an individual food design.At the same time, it is important to examine calories and not exceed the permitted rule.Compliance with simple rules will give a wonderful figure and excellent health.
If you don't get carried away then you can:
- Dairy products rich in fat and almost without protein: butter, ghee, whipped cream, sour cream, butter, compact parmesan and chender cheeses, soft cheeses tall -for example, "Bree").
- Eggs made of obesity chickens (7 g Squirrel).
- Almonds (limited quantity as there are many proteins)
- Sugar substitutes (preferably only in the initial stage): Stevia, architecture, sugar alcohols (eryikititis, wood, sorbitol, mallite, mannit, glycerin).
The role of fibers in the Keto diet
There are:
- Soluble - included in berries, cucumbers, beans and nuts.Once in the intestines, they form a gel -like mass and thus slows down the digestive process, which allows you to feel satiated for a longer period of time.
- Insoluble - contained in celery, green beans and vegetables with dark leaves.By binding toxins, they remove them from the body.Stabilize the level of bowel pH, preventing the spread of dangerous germs.
What are the fibers for a diet?
- Fibers are food for "good" intestinal bacteria that strengthen the body.
- Fibers prevent carbohydrate absorption and thus reduce jumps to levels of sugar and insulin.
- Soluble and insoluble fibers together are a kind of barrier in the guts that protect the liver.
- Soluble fibers are converted into short chapel fatty acids that supply beneficial intestinal bacteria and serve as cells for cells as well as organic signal molecules.
The recommended amount of consumption per day is 35 grams of fiber in the form of additional foods and 50 (or more) grams - from whole products.
Unacceptable products for a vacuum diet
There are many products that reduce the power circuit for the Keto diet to a minimum, they should be avoided.
The following products are on the black list:
- Fat processed by industrial -vegetable oils (sunflower, caravan, pistachio, cotton, corn, cotton, soy).
- Transport - salad salad, mayonnaise, peanut oil and so on, where hydrogenated fats in the composition.
- Milk and Cottage, Kefir, Yogurt, Ricotta (Rich in Protein);
- sugar;
- Keta, salsap, barbecue sauce, soy sauces and tomato sauces.
- juices, smoothies shopping;
- Sweet white and foam wine.
- All types of cereal.
- Bananas, apples and more, no fruit allowed.
- grape;
- bread;
- Cake, cake.
- potato;
- Asso baking.
All products that are rich in carbohydrates.By penetrating the body, they cause the liver into glycogen production, which is unacceptable to ketones.Even a small excess of the established carbohydrate rule can minimize all efforts, as well as fill the body with extra adipose cells.It is important to carefully read the synthesis of all purchased products, even unwanted starch or sugar may include ordinary spices.
The beneficial effect of a diet in the body
Certainly the biggest advantages of Keto's diet include rapid burning of subcutaneous fat.In a short period of time, the female body relieves extra pounds well.In most cases, in 1-2 weeks, a reconstruction takes place for a "new feature".
An additional advantage of this power circuit is that during the food a person does not eat too much and is not tormented throughout the day and is not tormented by a strong feeling of hunger.This is due to the fact that the diet does not allow the insulin level to increase much.As you know, it is insulin that is responsible for the feeling of hunger.The Keto diet allows you to lose weight quickly and at the same time not feel a brutal desire to eat.
Interesting!Insulin is responsible for storing nutrients.Turns excess carbohydrates in fat!
The Keto diet is unique in the fact that after canceling the power circuit, no extra pounds are returned.This is due to the fact that a person does not starve throughout nutrition and the body is simply used to such a rule for foods consumed.
And, perhaps, the main thing for what is worth trying a diet of a diet - this is its ability to completely put metabolism and improve its health.Diabetes of the second type, acne, migraine and even cancer are those diseases that can retreat before such a powerful enemy.
Like any diet, the power circuit according to the Keto menu makes changes to the body.Each person is individual, so he reacts to a new diet in his own way.