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

The ketogenic keto diet is a low-carbohydrate diet that is high in fat and moderate in protein.Due to the low content of carbohydrates 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, 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 in women.The diet does not stress the body by trying to stock up on fat cells.The ketogenic diet simply restructures how metabolic processes work.

During this diet, carbohydrates are reduced as much as possible, so the body has to change 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 dietary 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, not fat.It will take longer to split, 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 carry a small bottle with you while drying;
3. A positive aspect of the ketone diet is that alcohol is allowed.In moderation, you can drink drinks with minimal sugar content: brandy, whiskey, rum, and so on;
4. Fats cannot be excluded.Since the intake of carbohydrates 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 oil, avocados, 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– consuming a small amount of carbohydrates after training to replenish glycogen and increase the effectiveness of the training process;
3. Cyclic– introducing 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 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

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 skin rashes is increased blood sugar levels, then a ketone 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 diseases;
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 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 low-carbohydrate “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 maximum calories 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 diet for keto weight loss 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 take them from non-starchy foods, such as cheeses 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 and cheese.Such a breakfast will cost 550–600 Kcal;
• For lunch, you should never choose cereals, sugar, starchy vegetables, milk, yogurt, or fruits.Carbohydrates should be limited as much as possible, the permissible value is 15 g. For lunch, meat and salads are ideal; soup with meatballs is suitable, but without potatoes or noodles.Lunch option: Brown rice with chicken breast and cheese.Lunch will take 350–400 Kcal;
• For dinner, you can choose combinations of meat and green vegetables.Vegetable fats in this meal will be beneficial.They can be taken from nuts or vegetable oils for salad dressing.Dinner example: baked salmon or trout in foil and salad.The calorie content of a 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, cucumbers, celery, chicken wings, cheese, almonds, cottage cheese.

This menu is not the only correct one for the ketone 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.

In the first 7 days of the keto diet, it is important to consume proteins and fats in a 50/50 ratio, since your body has not yet switched to breaking down its own fats and will actively produce glucose from protein, that is, 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.

Watch the ratio of proteins and fats in your diet.

Starting 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 fats.

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 can hear that the keto diet is a regular low-carb diet.In fact, this is not true at all.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, since at this time the body has not yet adjusted to the new regime and continues to process the remaining reserves of carbohydrates.

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 use up its existing glucose reserves;
2. Second.Lasts 24-48 hours.At this time, the body uses up 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 day 7.The body adapts to the lack of carbohydrates and switches to a ketogenic state, abandoning proteins as an energy source.

In addition to the listed stages, there is one more - the correct way out of the keto diet.You cannot immediately switch to a nutritious diet rich in carbohydrates.The body again needs to adapt, but this time it will have to switch to glycolysis.To do this, 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 stick to this eating plan and achieve results without failure.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 carry out 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 that she will need to receive throughout the day: 75 * 2 = 150 g.

If a woman does not know the daily number of kilocalories that 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 a spike in insulin;
2. Add sports activities.You don’t need to put a lot of stress on yourself; it’s enough to devote 20-30 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 taken - bring the amount to a level of about 1.4-1.7 g per 1 kg.your weight;
5. Limit 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 a lot of water - the volume of liquid you drink can reach up to 3-4 liters per day.

Signs of ketosis:

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

What you must do on the keto diet:

• Drink a lot of pure still water at the rate 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 application on your 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-carbohydrate 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;
• 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 will balance the diet;
• Meat– the main source of protein 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, since some vegetables contain carbohydrates in excess.We give preference to: 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, skim milk and kefir).

The main advantage of the diet is the natural correction of metabolism, due 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 get lean.

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.

Prohibited foods

List of strictly prohibited foods during the keto diet:

• Sugar;
• Bakery products (bread, loaf);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mangoes, persimmons);
• Vegetables high 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 liquid 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 levels, but may 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 too strict rules; it can hardly be classified as rigid methods.And yet, in order to achieve maximum results without harm to health, you must listen to the recommendations of specialists:

1. Have dinner no later than 4 hours before bedtime;
2. Don't get carried away, no matter how much you like the results.Recommended duration is a week.Only the most desperate, who need to thoroughly get their figure in order and lose an impressive amount of kilograms, can decide for a month;
3. Drink at least one and a half to two liters of water a 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, baking, and steaming are allowed.Frying is prohibited;
7. Fight hunger wisely.Muffle it with nuts or fruits;
8. The menu for women 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, 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 maintaining the results after leaving it;
10. Watch 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 originally 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 a keto diet and began to use it for the treatment of epilepsy in situations where taking medications did not bring any results.

Cautions and contraindications

The ketone diet can provoke a dangerous consequence for the body - keto acidosis.This is poisoning of the body with ketones and their breakdown products, which can lead to falling into a coma.Keto acidosis is accompanied by the appearance of the smell of acetone from the body of the person losing weight, his 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, urinary systems;
• Children under 18 years of age;
• Women who are breastfeeding;
• Pregnant.

The diet is difficult for men, although it allows them to emphasize all the muscle definition.Physical labor is based on the consumption of glucose by muscles, which is eliminated with the keto diet.A man may experience severe 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 apathy will pass as you adapt to increased levels of ketones and decreased levels of glucose.

Recipes for the keto diet

You can come up with 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 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.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 along with the olives, feta cheese and garlic.Add cream sauce from bowl;
5. Bake for 20-30 minutes until the dish is light brown around the edges.Bon appetit!

A simple side dish of herbs and olive oil will help 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. Chop the onion into small cubes and sauté in butter until golden.At the same time, cook the cabbage;
2. Warm up the broth, add fried onion and cream to it.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 seasonings.The keto diet can be a life-changing experience for many people.But it can turn out to be unpleasant and not at all productive if you do not follow the rules of this system.Bon appetit!

Ginger Beef Roast

Ingredients for 2 servings:

• Boneless steak - 2 pcs.;
• 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. Pour oil into a frying pan and brown steaks over medium heat;
2. When both sides are well-cooked, add onion, garlic, and tomatoes;
3. Mix ginger, salt, pepper and vinegar in a cup, add, stirring, to the meat;
4. Cover with a lid, reduce heat and cook until the liquid evaporates;
5. Serve sprinkled with herbs.Bon appetit!

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 pcs.;
• 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 into strips;
2. Beat the eggs thoroughly;
3. Heat 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.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. 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 rings.Sauté in butter in a hot frying 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.Simmer covered 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 sauté until golden.Roughly chop the spinach and grate the cheese;
2. Mix all ingredients, add ground nuts, pour oil.Sprinkle with a little seasoning to taste.Bon appetit!

Asparagus broccoli

• Onion – 100 g;
• Cabbage inflorescences – 400 g;
• Heavy cream – 100 ml;
• Egg – 4 pcs.;
• Butter – 40 g;
• 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 boiled broccoli florets to the onion and fry them for 5 minutes;
4. Then add eggs and mix.Bon appetit!

Omelette with cheese and bacon

• Hard cheese - 40 g;
• Dried mushrooms - 15 g;
• 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, chop them into thin strips.At the same time, heat the oil in a frying pan;
2. Beat the 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.If desired, you can add a little salt.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 it with spices.Finely chop the vegetables and place in the mackerel as a filling;
2. Wrap the fish in foil and place on a baking sheet.Bake for 40 minutes at 200 degrees.Bon appetit!

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 in 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 to the human internal organs;
4. There are three types of diets - classic, targeted and cyclical;
5. To switch 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 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.