Keto diet for weight loss menu for a week for women and recipes

Oh, but this latest "miracle methods" and "secret program" for the elimination of extra pounds to get rid of, in fact, often prove to be an empty shell.

Diet for weight loss

And yet, there are proven, recognized nutritionists methods. One of them — Keto-diet. The results of this type of diet, you will feel after a few weeks.

The essence of the diet

You will be surprised, but the Keto diet was developed in the early twentieth century - it is treated epileptic seizures in children. The doctors found an interesting side-effect of weight reduction in patients and reduction in fat tissue. After that, Keto diet has been successfully applied in dietetics.

To eat before the new style, you have to learn the basic truth is, diet Advisor: the desired effect is directly proportional to the effort.

Cyclic Keto diet only helps you when you want it.

Keto diet a Low-Carb diet with a high fat content. Also in the diet of protein present, but in moderation.

For the work of the brain of the human Glucose needs. The primary source of fuel for the brain - carbohydrates. Since the Keto diet takes at its core, almost none, the question is: what does our brain eat?

Let's see. In the case of a reduced proportion of carbohydrates in the diet, the liver starts the production of fatty acids and glycerol. These decomposition products ketone bodies are formed. Just you do an excellent job with the task of supplying the brain and maintaining the ability to function. Small amount of carbohydrates causes our bodies urgently need to be redesigned, using the glycogen stores in muscles and liver. The process of glycolysis stops completely and lipolysis begins lipolysis.

Varieties Diet

There are several types of diet:

  1. Standard – most common Keto diet. The main sense consists in the almost complete absence of carbohydrates.
  2. Objective – consumption of small quantities of carbohydrates after exercise to replenish glycogen, and improving the efficiency of the learning process.
  3. Cyclic – introduction in the diet of carbohydrates according to your needs. In General, it is more intuitive than the exhaustion of the organism.

Stages of adaptation of the organism

Preparation for lipolysis and adaptation of the body to the diet within a week. It all depends on the individual's metabolism. In the first Phase, produces glycogen, obtained from the diet, in which carbohydrates. The next step - the use of glycogen reserves in the muscle tissue and the liver.

The duration of the two phases is about 1-2 days. Then the body tries energy from proteins in the diet. In the course of the muscles of the body. This Phase is the hardest mentally and physically. It will take 3-5 days. The natural consequence is that adaptation of the body to the extreme Regime, the production of ketone bodies and the burning of the fat. The decay of protein in turn slows down. At observance of all recommendations, depending on the characteristics of the organism weight loss is from 0.5 to 2.5 pounds per week.

List of recommended and prohibited products

The bulk of the diet during the diet is a food rich in protein. For effective fat burning strict the following products.

Recommended Products

  • Meat – the main source of Protein and vitamins. Preferably, poultry, beef, rabbit and pork.
  • Fish – another source of proteins and polyunsaturated fatty acids. The consumption of red fish, cod, herring, flounder, halibut, and tuna is a good Balance between diet.
  • Seafood is not only rich in protein, but also nutrients. Well from the body of mussels, squid, crab, shrimp, are absorbed by oysters.
  • Eggs – a product rich in vitamins and minerals. Chicken and quail eggs perfectly in the diet.
  • Nuts are perfect as a Snack between the main meals (almonds, walnuts, hazelnuts, and pistachios).
  • Low-fat dairy products are rich in calcium, vitamins and minerals (cottage cheese, cheese, yogurt, skim milk and yogurt).
  • Vegetables – healthy and low-calorie product, rich in dietary fiber. But their number must be limited because a few vegetables contain carbohydrates in excess. Prefer: lettuce, spinach, cucumbers, zucchini, and cabbage.
  • Fruit – allows the consumption of savory apples, Grapefruit, oranges.

Prohibited Products

List of strictly forbidden-to-eat products during the Keto diet:

  • Cereals (Rice,Buckwheat, Oatmeal, Millet, Barley);
  • Confectionery (Cakes, Chocolates, Marshmallows, Waffles);
  • Baked Goods (Bread Sticks);
  • Sugar;
  • Vegetables with a high content of carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
  • Carbonated Beverages;
  • Sweet fruits (bananas, grapes, mangoes, persimmons).

The optimum amount of carbohydrates per day should not be more than 50. Drink at least 1,5-2 liters of fluid per day. Approximate ratio of protein, fat and carbohydrates: 25-70-5.

Use Keto-Diet

The main advantage of Keto diet fast and effective results. Literally in the second week, the weight, and the fat layer is reduced reduced.

This is especially important for athletes who strive to reduce the level of fat and not lose muscle mass.

Another important Plus reduced appetite, due to a decrease in the insulin level in the blood. The food in the diet rich in fat and proteins, which are the symptoms of "brutal" appetite. But do not forget that is used on the General rate of calories per day.

Other positive moments of the Keto diet:

  • no Stress, inherent in some other way remove;
  • long-term effect.

After completion of the diet, the metabolism slows down, in connection with this man, not overweight gain. But that doesn't mean that it's worth it, drastically the amount of carbohydrates increase in the diet.

Harm and contraindications for Keto diet

Keto diet is strictly contraindicated in diabetics. The presence of ketone bodies in the blood to the deterioration of health, and fraught with a fatal outcome. Not a diet for people with kidney disease, cardiovascular system and digestive tract practice.

Lack of glucose affects the people whose profession is with increased cerebral activity and mental activity. The concentration of attention, increased fatigue and sleepiness decreases. Another definite minus is the imbalance in the diet. Keep this in mind in the preparation of food and try as much as possible in the menu to compensate. You read in the daily diet, Vitamin and mineral complex. To avoid problems with digestion eat bran, vegetables and fruit.

Recipes for the Keto diet

Further, we have for you some cool recipes for the Keto diet.

Casserole broccoli with cheese

Casserole of broccoli

Ingredients:

  • Broccoli – 200 gr.;
  • Eggs – 2 PCs.;
  • Cheese – 30 Grams.
  • Butter – 20 gr.;
  • Onion – 50 gr.;
  • Fatty cream – 50 ml.

Process of cooking:

  1. Broccoli cut into florets and small sizes. Throw them in boiling salt water. Cook for about 15 minutes. Remove from the heat and strain.
  2. The onion in thin rings. Preheat a frying pan on the stove. Melt 20 Grams Of Butter. You throw the onion. Fry for about 5 minutes, stirring constantly until Golden brown.
  3. Broccoli throw it in the pan. Sauté for 5 minutes.
  4. Beat 2 Eggs. Pour into the pan and mix thoroughly.
  5. RUB cheese on a grater. Pour the cream, then pour the contents into the pan. Cover with a lid and simmer within 8-10 minutes to readiness. Salt and spices to taste.

Omelet with bacon and cheese

Ingredients:

  • Eggs – 2 PCs.;
  • Bacon 60 gr.;
  • Cheese – 30 Grams.
  • Mushrooms-dried – 15 gr.;
  • Olive oil – 10 gr.

Process of cooking:

  1. Soak 50 grams of dried mushrooms in the boiled water. Then cut into fine strips.
  2. You beat two eggs. You heat the pan. Add the olive oil. Pour the beaten eggs into the pan. Add the chopped Julienne mushrooms.
  3. In thin dices of bacon cut. And in the pan throw. Top grate the cheese. You close the lid. The cooking time of 10-12 minutes. Salt and spices to taste.

Baked Mackerel

Ingredients:

  • Mackerel - 300 G,
  • Onion - 1 PC.,
  • Carrots - 1 PC.,
  • Tomato - 1 PC.
  • Lemon - 0,5 Piece,
  • Ginger - 0,5 H. L.,
  • Olive grass - 0,5 h. l.,
  • Turmeric - 0.5 TSP salt - to taste

Process of cooking:

  1. Mackerel, RUB Herbs,
  2. You chop the vegetables, stuff the fish, as well as to leave and to fry,
  3. Preheat oven to 200 degrees. Cook for 40 minutes.

Salad with nuts, cheese and spinach

Ingredients:

  • Nuts – 30 gr.;
  • Cheese – 50 gr.;
  • Spinach – 150 gr.;
  • Bacon – 50 gr.;
  • Olive oil – 20 gr.

Process of cooking:

  1. Cut bacon in thin slices and fry in a pan until Golden brown in olive oil.
  2. Chop the spinach. Grate the cheese. Mix all the ingredients. Sprinkle with nuts and olive oil seasoning. Salt and spices to taste.

The cream-soup of cauliflower

Ingredients:

  • Cauliflower – 200 gr.;
  • Onion – 50 gr.;
  • Butter – 20 gr.;
  • Cheese – 30 Grams.
  • Broth – 150 gr.;
  • Cream – 30 gr.

Process of cooking:

  1. Finely chop the onion. Fry them in Butter until Golden brown.
  2. You cook the cauliflower. Finely chop and place in a blender and chop.
  3. In chicken broth fried onions, cream, add the cauliflower loops. Grate the cheese. Cook for ten minutes. Salt and spices to taste.

Lemon Cupcake

Ingredients:

  • Cream cheese – 100 gr.;
  • Lemon zest – 10 gr.;
  • Cream – 30 gr.;
  • Stevia – 1 TSP.

Process of cooking:

  1. Beat with a Mixer the cream cheese and the cream. Add the lemon juice, lemon zest and a teaspoon of Stevia.
  2. Dessert Spill into molds for Muffins and send for a couple of hours in the fridge to solidify.