Keto

Weight Loss Keto Diet for Housewives

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One of the most satisfying and effective is the keto (milen) diet. With this diet, the body does not experience stress due to lack of hunger. Such a diet is great for people who like to eat healthy, fatty and high-calorie meals.

What is Keto Diet

Initially, such a diet was used to treat diseases, then it was used for athletes. Later, this diet gained widespread popularity among ordinary people who want to lose weight.

The keto diet implies the complete exclusion of carbohydrates from the diet
The name diet came from the words ketosis. During this period, this process is started in the body, so you can leave the extra pounds. Ketosis is a special triggering mechanism for alternative energy when it is in the body and stop coming from carbohydrates (the main source of energy). In a period of carbohydrate starvation, the body begins to break down fat cells with the formation of ketone wires. Such a mechanism makes evolutionary sense, a person survives in the absence of carbohydrates with food rich in protein and fat. Ketones not only act as energy, but are also food for the brain.

The keto diet means that nutrients come mostly from protein and fat. Rely on your diet from the following ratios: up to 5-10% carbohydrates, up to 70-75% fat, up to 20-25% protein.

The Essence of Diet

In the keto diet program it is mandatory to control the number of carbohydrates eaten. They should be no more than 60 grams. Better to number them is about 20 grams. The amount of protein you need to take for each one individually. This amount should cover the needs of the body based on gender, age and physical activity. Calorie balance is maintained at the expense of fat. Thanks to these proportions, the process of ketosis is started.

Benefits of Keto Diet

Ketogenic diet is not only helps to quickly lose those extra pounds, but also reduces the risk of many diseases, as the effectiveness does not lend itself to the diet to unload the other day. This regimen is very rich, balanced, so it surpasses that of a low-fat diet in a diet that harms the body. Low blood sugar during the diet plays an important role in good health. At low sugar levels, the pancreas produces less insulin. Independent research shows that people who follow a keto diet change more than twice as much weight as other diets. It also reduces the level of bad cholesterol in the blood. At the expense of large amounts of iron in meat, fat, diet has a beneficial effect on women’s health.

Useful properties of the diet:

  • reduces insulin sensitivity to 75%, diabetics may no longer even take medication;
  • improves lipid profile, which reduces the risk of developing cardiovascular disease; / li>
  • the body is saturated true to fatty acids;
  • increases the level of high-density lipoproteins (good cholesterol);
  • ketone body helps people with severe neurological diseases , reduces symptoms and seizures (Alzheimer’s disease, Parkinson’s disease, epilepsy);
  • increases the effectiveness of anticancer therapy, in the absence of sugar cancer cells die;
  • improves the condition of the skin, reduces acne, inflammation;
  • improves the effectiveness of treatment of polycystic ovaries, a disease directly related to insulin levels.

Varities On A Ketogenic Diet

In the ketogenic type of food there are 5 varieties:

classical;
target;
cyclic;
high protein;
restriction.
The classic diet option assumes the following ratio of nutrients in the diet (BJU): 20% protein, 75% fat, 5% carbohydrates. Eliminate all fast and slow carbohydrates, leaving only low-calorie vegetables.

The classic diet option assumes the following ratio of nutrients in the diet (BJU): 20% protein, 75% fat, 5% carbohydrates. Eliminate all fast and slow carbohydrates, leaving only low-calorie vegetables.

Target is more suitable for bodybuilders. Athletes who engage in high-intensity training, work with heavy weights, muscles of the back, arms, legs are allowed to eat carbohydrates before training. They burn during strenuous exercise. If you do fitness, light aerobic exercise or a novice athlete and you have a small load, this appearance is not suitable.

Cyclic is recommended for those who face the weight loss process. Periodically organize carbohydrate withdrawal, ie. eat slow carbs such as grains to restart your metabolism. Pastries and flour are prohibited. The body experiences little stress and weight loss resumes when you return to a ketogenic diet. Arrange carbohydrate loading can be weekly (5 days without carbohydrates, 2 days of slow carbohydrates), or once a month. Plan your diet for a month, one day allow yourself complex carbohydrates. Return to the keto diet no later than 24 hours. Suitable for beginners lose weight, which is difficult to maintain for a long time without carbohydrates.

Foods high in protein. It is ideal for people with a very large body mass and who want to build muscle mass. The ratio of nutrients in your diet – 35% protein, 60% fat, 5% carbohydrates. Gradually with this regimen, switch to the classic keto diet.

Limiting option involves the use of carbohydrates, no more than 12 grams per day. This type of food is recommended to observe under the supervision of doctors. Before the onset of limiting the type of starvation for three days. This type is commonly practiced in medical facilities for cancer patients.

Recommended Products

Products in the keto diet for cooking choose from the following list:

any meat, in any form, including fried, with any fat content and thicker, the better;
fats;
all internal organs (liver, kidneys, heart);
fish all varieties, the thicker the better;
fish caviar;
Seafood;
eggs each;
any vegetable oil;
the oil;
green vegetables (cucumbers, zucchini, any cabbage, green asparagus, celery stalk);
other low-carbohydrate, non-starchy vegetables (tomatoes, eggplant, peppers);
high-fat dairy products (cottage cheese, cream, sour cream, cheese);
mushrooms of all classes;
meat products without carbohydrates and prohibited substances;
quality mayonnaise without starch and sugar;
gelatin;
of the fruits can only lemon and cranberry;
green and leafy salads;
carrots in limited quantities, 50 grams per day in preparation;
high-fat milk, a little, no more than 60 milliliters per day.

Prohibited Products

It is forbidden to consume all where there is sugar, starch, flour, foods high in carbohydrates.

The ketone menu of the diet is forbidden to include the following:

Keto diet products
sweet carbonated;
juices;
fruits;
pastries, bread, all flour;
cake;
chocolate, candy
honey.
pastry;
cereals (buckwheat, rice, barley, oats);
legumes;
potatoes;
beets;
fruits;
bran;
fructose;
powdered milk.

Stages of The Adaptation of The Body

The body does not immediately go into ketosis, it needs some time to move.

Restructuring of a new alternative energy mechanism goes through several stages:

From half a day to one day. Consume all the reserves of glucose circulating in the body.
The next day or two. Ignited the remains of glycogen.
On the third or fourth day, the body begins to look for alternative sources of energy, begins to restructure the metabolism.
Ketosis starts during the week. The body is completely rebuilt and receives energy from ketones.

Menu of One Week

Approximate keto diet, menu of the week for women and men:

Monday:

breakfast: bacon, fried with eggs, tomatoes and green beans;
lunch: chicken fillet salad with Adygea cheese, olive oil, lettuce leaves, Bulgarian pepper;
dinner: mackerel, baked with butter and lemon.
Tuesday:

omelet with goat cheese, cherry tomatoes, basil;
lunch: meatball soup, cream cheese, sour cream and broccoli;
dinner: lamb stewed with sauerkraut.
Wednesday:

omelette with cream, cheese pie, cheese with ham;
lunch: salad of shrimp, avocado, olive oil, tomatoes, cucumbers;
dinner: pork chops with grated cheese, stewed zucchini.
Thursday:

eggs fried with onions, bacon and tomatoes;
lunch: pork meatballs stewed in cauliflower cream;
dinner: chicken fillet, stuffed cheese, eggplant, baked in sour cream.
Friday:

lettuce rolls of Chinese cabbage, cheese, sausages;
cabbage and pork meatballs, stewed in sour cream;
dinner: zucchini stuffed with minced meat, cheese and cream, baked in the oven.
Saturday:

omelette with ham and vegetables;
lunch: pork steak, baked in the oven under cheese, sour cream with tomatoes;
salmon with mayonnaise and cheese cooked in the oven.
Sunday:

breakfast: scrambled eggs with ham, mushrooms and cheese;
lunch: chicken fillet, stuffed tomatoes, cottage cheese, cheese, wrapped bacon and baked in the oven;
dinner: salmon in a cream sauce with broccoli.

Recipes for Keto Diet

When preparing meals for the keto diet, choose products high in fat: cheese, bacon, bacon, butter, oily fish and meat. Vegetables can be raw or fried, cooked or baked. Menu of the keto diet represent from the list of permitted products, a culinary option for each (fried, stewed). Cheeses of the keto diet included in almost all dishes, they contain a large amount of fat and protein.

Sausaged Broccoli With Cheese

Step by step method of preparation:

1. Boil 400 grams of broccoli for 2 minutes in salted water.
Fry half an onion with one clove of garlic.
2. Put broccoli, basil, salt and pepper in a pan.
3. Beat 8 eggs with a separate bowl and pour into the pan for vegetables.
4. Simmer with the lid closed for 7-9 minutes.
5. When serving, sprinkle with grated Parmesan cheese.

Omelet with bacon and yellow cheese

How to prepare an omelet for the keto diet:

1. Adyghe cheese cut into cubes.
2. Fry bacon and cheese until golden brown.
3. Beat the eggs with the cream.
4. Drizzle with egg mixture.
5. Cook under a closed lid for about 5-7 minutes.

ROASTED FASCIA

How to bake mackerel in stages:

1. The fish is washed and cut, breaking the head, it is divided in half lengthwise.
2. Place on baking paper greased with the skin facing down.
3. Salt and pepper to taste, sprinkle with lemon juice.
4. Spread with mayonnaise.
5. Bake at 200 degrees for 20 minutes.
6. 5 minutes before the end sprinkle with grated cheese.

Salad with Walnuts, Cheese and Spinach

Salad recipe:

1. 200 grams of spinach, rinse and allow to dry.
2. Make a sauce of lemon juice, olive oil and balsamic vinegar.
3. 100 grams of parmesan, cut into thin slices.
4. In a plate spinach, cheese, a handful of pine nuts, pour the sauce.

Cauliflower Cream Soup

How to cook cream soup:

1. Metabolism reaches a state of ketosis
Cauliflower cabbage is washed and brought to a boil.
2. If desired, you can add mushrooms or meat cube broth.
3. After 8 minutes, after boiling in a saucepan, on the package of cream cheese, a tablespoon of butter and 100 milliliters of heavy cream.
4. Cook until the cheese is melted and the cabbage is soft.
5. Slice the soup, cream state on an immersion blender.

Lemon Cake

How to cook low carb cupcake:

1. Mix half a cup of almond flour with a quarter cup of flaxseed flour.
2. Add a teaspoon of baking powder, sugar substitute, 70 grams of melted butter, 100 milliliters of heavy cream.
3. Mix until homogeneous.
4. Add 3 eggs and stir again.
5. Add to the dough the juice and rind of two lemons.
6. Knead the dough and pour into molds.
7. Bake at 180 degrees for 20 minutes.

Harms and Contraindications for which Diet

Do not adhere to this type of diet in the following cases:

– in metabolic disorders;
– diseases of the liver and kidneys;
– encephalopathy progresses;
– cerebrovascular disorders;
– pancreatic dysfunction;
spots diseases.
Women in the period of childbearing and breastfeeding this type are also not recommended, but the opinion of women who hire say that this diet has passed without complications. During pregnancy, all actions must be agreed with a doctor.

Side effects of the keto diet:

– constipation (add to the diet, more fluids and fiber);
– nausea (first week);
– bad breath (from the breakdown products of fats, carries no risk);
– dizziness (first week, pass yourself).
If you are completely healthy, keto diet does not harm the body. Side effects usually pass after the first week. The harm of a keto diet can be if there are serious chronic diseases that are contraindicated.

Ketogenic diet helps to quickly get rid of extra pounds, while maintaining good health. Ketone diet for weight loss – the most popular, satisfying and comfortable among other diets, and the most effective. Properly calculated nutrient balance will help you easily and quickly lose those extra pounds. Getting out of a keto diet is easy without side effects. The body is rapidly rebuilding itself as a new source of energy – carbohydrates. Most importantly, do not return to eating large amounts of pastries and starchy foods, which has led to overweight.

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