Keto Diet: One week a week for women's weight loss women

Today at the peak of the popularity of keto-diet that allows you to effectively solve excess weight. We discover why this diet managed to fall in love with many women. Let's meet weekly men and contraindications.

The essence and types of keto-diet

Ketogenic nutrition was developed in 1921. years for children suffering from epilepsy. It was actively used when taking medicine medications did not bring results. The technique is based on ketos, which occurs with reduction in carbohydrates and proteins.

Ketone Diet implies the use of products containing fat. These substances charge the body with energy and return the method of insulin production.

There are several types of this diet:

• Simple. The essence of diet in fat consumption and reducing the amount of carbohydrates.
• Targeted. Suitable for sports people. Thanks to the fat, it will be possible to improve training results.
• Cyclic. Allows you to compensate for glycogen reserves in muscle fibers. At a high level, carbohydrates and proteins remain. It is important to consume less fat. This option is suitable for athletes.

Usually pay attention to the training intensity and body reaction. If the diet option is not suitable, move to another.

Keto-food rules

The following rules apply to each type of power:

• You need to drink at least 2 liters of water a day.
• They take food slowly 4-5 times a day.
• The dishes are coves and boiled, no fried.

• The advantage is given to raw vegetables.
• You can use green tea as drinks, freshly squeezed juice or vegetable infusion.
• It is necessary to consume 50 G carbs a day.
• It is necessary to monitor the daily contents of the calorie dishes. We need to spend more than we consume.
• It's better to leave snacks.
• To lose weight even more efficiently, it is worth dedicating for 20-30 minutes a day with physical effort.

Maximum duration diet- 1 month. Then you need to take a 3-week break to saturate the body with nutrients.

In the first 7 days of nutrition, proteins and fats should be consumed in a 50/50 ratio. To maintain muscle mass, it is worth eating 3-4 g of protein per kilogram.

Starting from 2. weeks, the amount of fat increases at 65-75%. Proteins will be 20-30%, 5% fall on carbohydrates.

The body restructuring phases during diets look like this:

• First 12 hours. The body completely spends existing glucose reserves.
• 48 hours. The glycogen is consumed in the liver and muscles.
• After 3-5 days. The restructuring of metabolism begins. The body tries to look for an alternative to carbohydrates and find it in proteins and acids.
• 7 days. The body adapts to the lack of carbohydrates and is renewed on a ketogenic state.

Even after the end of the diet, the body requires adaptation and real diet.

What to do before the diet

To reduce the risk of side effects, they advise experts:

• take blood tests;
• Check enough knowledge about diet;
• Leave in the refrigerator only these products allowed during weight loss;
• exclude prohibited products;
• draw a smooth reduction in carbohydrate from the diet;
• To get used to drinking water regularly.

It is important to contact an expert that will compile a personal power plan.

Which products can and cannot eat

The list of permitted products looks like this:

• Chicken, beef, Turkey;
• Seafood;
• Oily fishing;
• Green vegetables and herbs;
• Olive and vegetable oils;
• eggs;
• Milk and dairy products;
• walnuts;
• Berries.

It is important to turn off the following menu products:

• sugar and all products containing it;
• potatoes;
• rice;
• pasta;
• bread;
• soda;
• Baking and sdob;
• margarine;
• alcohol;
• sweet fruit;
• beets;
• Carrot.

Judging by the list of allowed and prohibited products, the usual diet will need to change significantly.

Keto Dieta: For me for 1100 calories per day

Don't expect a big fat loss in the first week. In 7 days, the body will not have time to renew the new regime. Approximate menu will look like this:

Day 1 Enter food 2 meal 3 meals 4 meals 1 Three egg omelet, rye cheese bread, protein cocktail Brown rice with chicken with a steam boiler, hard cheese Protein cocktail, walnut Fish from oven with vegetables, apple juice 2 Pepper filled with a cottage and herb, plant tea Ear, rice with vegetables Yogurt Steam turkey, vegetables, heavy cheese 3 Fish tiles, slices of vegetables, rage Stew from vegetables, fish with cheese in oven Kefir Chicken pastries with cheese 4 Cheese casserole, Protein cocktail Vegetable soup, boiled chicken Eggplant from oven with cheese and tomato Steam fish meatballs. Vegetable salad 5 Omelet and cottage Vegetables Goulash and stewed fish Protein cocktail Cooked turkey, fresh vegetables 6 Egg stuffed with mushrooms, yogurt Sea soup, cooked chicken breast Freshly squeezed apple juice Fish from the oven, kefir 7 Omelet with solid cheese, yogurt Wild rice with chicken breast Protein cocktail Veal, vegetable salad

The menu will be different for women in the number of calories. It should have more berries, nuts, vegetables and fruits. A man's diet will be more multi-polio, it should be leaned for meat and fish.

Exit from keto diet

To preserve the result, it is necessary to introduce new products gradually and in small portions. The porridge begins to eat 100-150 g once a day. Fresh baking should not be consumed. Fried and smoked better not to eat.

If you want to eat something harmful, you have to do it in the morning. We must not forget about active physical effort. Walking and outdoor activities are welcome.

Expert opinions

Expert opinions about Keto-Doti are quite diverse. Most of them believe that such a diet does not destroy muscle tissue and complements the supply of useful elements in the body. Another advantage of diet in lack of hunger and appetite control. Thoughts of weight loss will not be busy food.

Nutritionists note that abandoned pounds do not return again. The main thing cannot rely on fat and sweet in the future as well as deal with physical activity. Experts warn that during keto-diet, a person can encounter weight in the stomach and inflate. This is due to a lack of fiber nutrition. Therefore, it is important to add apples and sour grapes in me. In any case, it is worth consulting with a doctor before you sit on Keto diet, because it can cause blood glucose.

Reviews about Keto-Diti

According to girls on the internet, the first week of the diet is quite difficult. Some ladies were faced with weakness and dizziness. The visible effect was noticeable after 3 weeks. On Keto-DIT, many managed to lose 5-7 kg in 14 days. In a month you can get rid of 11 kg of excess weight.

Especially pleased variety of dishes for keto diet. They praise the avocado salad with cheese and spinach, broccoli with cheese, keto-halb, keto-oales. For dessert, they are advised to prepare a classic boot, chocolate chocolate, cupcake red velvet in the mugs.

Men praise a diet. She helped them emphasize muscle reliefs. However, in the early days, many experienced strong weakness. Other changes have been observed:

• Improving cholesterol levels. This situation can happen due to the use of saturated fat. After that, this can lead to heart disease and blood vessels. Therefore, it is important to consume only healthy fats (fish, nuts, olive oil).
• Problems with digestion. May be caused by insufficient fibers.
• Avitaminosis. Diet can lead to lack of minerals and vitamins. Therefore, it is important to take vitamin complexes.
• The scent of acetone from the mouth. This symptom points to the violation of carbohydrate metabolism. It is important to drink more fluids.

The keto diet is not suitable for people who deal with mental work. They will not be easy to concentrate on important things.

Contraindications

Do not use a low diet in the following cases:

• Heart disease and blood vessels;
• Gastrointestinal tract disorders;
• Hormone failure;
• oncology;
• Mellitus diabetes;
• Reading fetus and breastfeeding;
• Unstable psycho -emotional state.

It is important to leave food limitations after surgery. Older men and women, children fall under the ban.