Ketogenic KETO diet – weekly menu for women, complete product list

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

The latter reach the brain and serve 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 for burning fat in women.The diet does not stress the body by trying to replenish fat cells.The ketogenic diet simply restructures the functioning of metabolic processes.

With this diet, carbohydrates are largely reduced, so that the body has to change its metabolism so that the vital energy is obtained from the fat cells.The latter produce ketone bodies (the process is called 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 when the daily carbohydrate intake is less than 100 g.

Dietary nutrition requires compliance with the following rules:

1. Be prepared that when you start the diet, weight will be lost quickly, and it will come from water, not fat.The separation will take longer.So don't rush and 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 carry a small bottle with you when drying;
3. A positive aspect of the keto diet is that alcohol is allowed.In moderation, you can drink drinks with minimal sugar content: brandy, whiskey, rum, etc.;
4. Fats cannot be excluded.Since carbohydrate intake is limited, an alternative source of energy must be available.There are no restrictions on fats on the ketogenic diet.You can eat steaks, fried chicken or fish, but try to eat fats found in oil, avocados, olives and seeds.

Types of ketogenic diet

There are different types of diets:

1. standard– The most common variant of the keto diet.The idea is to avoid carbohydrates almost entirely;
2. Goal– consume a small amount of carbohydrates after training to replenish glycogen and increase the effectiveness of training;
3. Cyclical– Include carbohydrates in the diet if necessary.This usually happens intuitively when the body is exhausted.The cyclic keto diet is based on the scheme “5 days of eating 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 increased level of ketone bodies in the body, which reduces the number of relapses in people with epilepsy;
2. Reduces the risk of cancer;
3. Helps get rid of acne.If the cause of skin rashes is elevated blood sugar levels, a ketone diet will help clear the skin;
4. Protects the brain.Thanks to the study, scientists have found that the ketogenic diet reduces the risk of developing Alzheimer's, Parkinson's 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 actress was 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 low-carb “protein” diet.The principle of the keto diet is a high-fat diet.The idea of a protein diet is to force the body to get maximum calories from proteins.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, little cheese, low-fat meat (preferably boiled, stewed).A ketogenic weight loss diet consists of full-fat dairy products, nuts, vegetable fats (avocado, nuts, fatty sauces made from vegetable oils).

Choosing a menu for a diet is the next step after settling in

• Breakfast can contain up to 15 g of carbohydrates.You can consume them from non-starchy foods such as cheese or vegetables.The breakfast option consists of scrambled eggs or an omelet made of 3-4 eggs, possibly with fried tomatoes, a protein shake and toast and cheese.Such a breakfast costs 550-600 kcal;
• For lunch you should never choose cereal, sugar, starchy vegetables, milk, yogurt or fruit.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 pasta.Lunch option: Brown rice with chicken breast and cheese.Lunch requires 350-400 kcal;
• For dinner you can choose combinations of meat and green vegetables.Vegetable fats in this meal are beneficial.They can be obtained from nuts or vegetable oils for salad dressing.Example of a 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.The carbohydrate limit of 5 g must not be exceeded.Types of snacks: boiled eggs, fish, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only right one for the ketone diet.But on his example you can see the ratio of proteins, carbohydrates and fats.Knowing the product list will help you create a varied and healthy diet every day.

Do you have 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.

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 switched to breaking down its own fats and is actively producing 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.

Pay attention to the ratio of proteins and fats in your diet.

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

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

Keto diet: duration, phases, adjustment

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

Significant body fat losses are not to be expected in the first week, as the body has not yet adjusted to the new diet at this point and continues to process the remaining carbohydrate reserves.

The stages of body restructuring are as follows:

1. First.Lasts 12 hours after the last carbohydrate meal.At this stage, the body will completely use up its existing glucose reserves;
2. Second.Lasts 24-48 hours.At this point, the body uses up the glycogen reserves contained 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 contained in muscle mass;
4. Fourth.Starts on the 7th day.The body adapts to the lack of carbohydrates and enters a ketogenic state, abandoning proteins as an energy source.

In addition to the listed steps, there is one more - the correct exit from the keto diet.You can't switch to a nutritious, high-carb diet right away.The body has to adapt again, but this time it has to switch to glycolysis.For this purpose, carbohydrates should be introduced gradually, increasing their amount 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 diet plan and achieve results without failures.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 what exactly the woman's goal is - to burn fat or gain muscle mass.For the calculation you can use the example of a woman weighing 75 kg.Its daily calorie content is 2000 kcal.

She should receive 2 g of protein per kilogram of muscle mass per day.We calculate the amount of protein she needs to consume throughout the day: 75 * 2 = 150 g.

If a woman does not know how many 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 for a woman.

Rules for achieving ketosis

Follow these guidelines to get into ketosis:

1. Avoid snacks as they cause insulin levels to rise.
2. Add sports activities.You don't have to stress too much;It is enough to devote 20 to 30 minutes a day to light physical activity.This will help you lose weight more effectively;
3. Stop worrying about consuming fat as it is the main source of energy on the keto diet.
4. Reduce the amount of protein consumed - bring the amount to about 1.4-1.7 g per 1 kg.your weight;
5. Limit carbohydrate intake – reduce your intake to 35-50g (approximately 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 amount of fluid you drink can reach up to 3-4 liters per day.

Signs of ketosis:

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

What you need to consider on the keto diet:

• Drink plenty of pure still water (30 ml).per 1 kg.Weight.If you don't know how to drink water (and this is actually a habit and an acquired skill), install an application on your phone that will definitely remind you;
• Eat green, fiber-rich vegetables.

List of recommended foods

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

Approved foods include:

• fruit– allows the consumption of unsweetened apples, grapefruits and oranges;
• 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, flounder, capelin, halibut and tuna ensures a balanced 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 fiber.However, their quantity should be limited as some vegetables contain excess carbohydrates.We prefer: lettuce, spinach, radishes, cucumbers, zucchini and cabbage;
• seafood– rich not only in protein, but also in nutrients.Mussels, squid, crabs, shrimps 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, which allows you to lose extra pounds, but in such a way that your body does not fall into a state of stress.

The keto diet is suitable for both people who want to lose weight quickly and those who have gained the necessary muscle mass and want to become slim.

What can you drink?

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.

Forbidden foods

List of strictly prohibited foods during the keto diet:

• Sugar;
• baked goods (bread, loaf);
• Carbonated 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 1.5-2 liters of fluid per day.Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.

The main ingredients 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 can negatively impact weight and contribute to cravings for sweet foods.

The most harmful sweeteners include:

• 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 adhering to the keto diet

The ketogenic diet doesn't have any overly strict rules;it can hardly be classified as rigid methods.And yet, you need to listen to the recommendations of specialists to achieve maximum results without harm to health:

1. Eat dinner no later than 4 hours before bedtime;
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 thoroughly put their figure in order and lose an impressive amount of kilograms, can decide on a month;
3. Drink at least one and a half to two liters of water every day;
4. To 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. Cooking, steaming, grilling, baking and steaming are permitted.Frying is prohibited;
7. Fight hunger wisely.Steam 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.Men should eat a higher calorie diet and eat fish and meat instead of plant foods;
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 quitting;
10. Pay attention to the calorie content of your food.You have to spend much more than you use.

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 the liver produces ketone bodies on a low-carbohydrate, high-fat diet.

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

Precautions and contraindications

The ketone diet can cause a dangerous consequence for the body - keto-acidosis.This is a poisoning of the body with ketones and their breakdown products, which can lead to coma.Keto-acidosis is accompanied by the appearance of the smell of acetone in the body, urine and sweat of the person losing weight.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 years old;
• breastfeeding women;
• Pregnant.

The diet is difficult for men, although it allows them to emphasize overall muscle definition.Physical work is based on the absorption of glucose by the muscles, which is eliminated on the keto diet.A man may experience severe weakness.

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

The trigger is a sharp drop in blood sugar levels while the amount of insulin remains the same.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 significant lack of the main source of energy.Lethargy and apathy will pass as you adjust to increased ketone levels and decreased glucose levels.

Keto Diet Recipes

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

Chicken casserole with feta cheese and olives in pesto sauce

Your taste buds will thank you.

You need for 4 servings:

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

For serving:

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

Preparation:

1. Preheat the oven to 200 degrees;
2. Cut the fillet into pieces.Season with salt and pepper and fry until golden brown.
3. Mix 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 cream sauce from bowl;
5. Bake for 20-30 minutes until the pan is light brown around the edges.Bon appetit!

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

Cream 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. 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 fried onions and cream.Pass the cabbage through a blender and add to the total mass;
3. Add grated cheese.After boiling, simmer the soup over low heat for another 10 minutes.Add spices.The keto diet can be a life-changing experience for many people.But it can be unpleasant and not at all productive if you don't follow the rules of this system.Bon appetit!

Ginger roast beef

Ingredients for 2 servings:

• Boneless steak - 2 pieces;
• Olive oil - 2 tbsp.l.;
• Onion - 1 pc.;
• Garlic – 1 clove;
• Tomatoes - 2 pcs.;
• Ground ginger – 1 tsp;
• Apple cider vinegar – 4 tbsp.l.;
• pepper – a pinch;
• Salt - to taste.

Cooking method:

1. Add oil to a skillet and brown the steaks over medium heat;
2. When both sides are well cooked, add onions, garlic, and tomatoes;
3. Mix the ginger, salt, pepper and vinegar in a cup and add to the meat while stirring;
4. Cover with a lid, reduce heat and cook until the liquid has evaporated;
5. Serve sprinkled with herbs.Bon appetit!

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

Omelet with 4 eggs

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

Cooking method:

1. Soak dried mushrooms in hot water;when they become soft, cut into strips;
2. Beat the eggs thoroughly;
3. Heat vegetable oil in a skillet over moderate heat;
4. Pour the beaten eggs into the oil slowly to avoid splashing, then add the chopped mushrooms to the mixture.Bon appetit!

Broccoli and cheese casserole

• Egg - 2 pcs.;
• 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 cook in brackish water.After a quarter of an hour, drain in a colander;
2. Cut the onion into thin rings.Fry in butter in a hot pan;
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.Cover and simmer over low heat for about 10 minutes.Bon appetit!

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 ingredients, add ground nuts, add oil.Sprinkle with a little spice to taste.Bon appetit!

Asparagus broccoli

• Onion – 100g;
• Cabbage inflorescences – 400 g;
• 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 onion cut into rings in butter until golden brown;
3. Add cooked broccoli florets to onion and sauté for 5 minutes;
4. Then add eggs and mix.Bon appetit!

Omelette with cheese and bacon

• hard cheese - 40 g;
• Dried mushrooms – 15g;
• bacon - 70 g;
• Egg - 2 pcs.;
• Olive oil - 15 ml;
• Salt - to taste.

Cooking method:

1. Send the mushrooms in 50 ml. hot water.After steaming, cut into thin strips.At the same time, heat the oil in a frying pan;
2. Whisk eggs and fry.Next add mushrooms and finely chopped bacon.Sprinkle the food with cheese;
3. Simmer the dish over low heat under the lid for about 10 minutes.You can add some salt if desired.Bon appetit!

Mackerel in the oven

• 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 with spices.Finely chop the vegetables and add them to the mackerel as a filling;
2. Wrap the fish in foil and place on a baking sheet.Bake at 200 degrees for 40 minutes.Bon appetit!

Conclusion

1. In addition to losing weight by burning body fat, the keto diet helps improve brain function, normalize blood pressure and cholesterol levels, and bring other positive changes in human health.
2. The keto diet is a real godsend for men who cannot give up a good piece of meat and at the same time want to keep their body in order;
3. Ketone bodies are made from fat by the liver and are intended to supply the human internal organs with energy.
4. There are three types of diets – classic, targeted and cyclical diets;
5. To switch to producing energy from fat stores, you must not consume 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, breastfeeding problems;
7. The keto diet is based on ketosis, which occurs when you reduce the amount of carbohydrates and proteins you eat.