Keto diet for women

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The recipe for effective and quick weight loss within a month, or better than a week, begins to excite the population during the onset of the spring thaw. The gradual decrease in the number of outerwear makes you take a more critical look at your own body and the changes that have occurred during the winter months. The realization of the harm brought by the cold overtakes almost every woman. Therefore, in order to normalize weight and come to a more attractive appearance, a really effective diet for burning fat will do. One of the most popular monthly keto diets for women. Basic mechanisms of work, nutrition and recipes that will surely come in handy.

Basic principles of nutrition on a keto diet

So how does the keto diet work? In order to understand this, you need to remember the physiology of nutrition. The human body, regardless of whether it is male or female, uses food as a source of fuel for motor activity and creating reserves for a rainy day. Every day we eat food that contains proteins, fats and carbohydrates. The former are the building material for muscle tissue, the latter provide metabolic processes, and the third supply energy not only to the whole body, but also to the brain.

If there are enough carbohydrates in a woman's body to ensure the stable functioning of the body, its excess is processed into subcutaneous fat. This mechanism was available to mankind not out of harm, but to ensure the continuation of the family, because the existing surplus could at any moment turn into a deficit for a month. And the body, in order to survive, needs a recipe - the use of the accumulated supply.

The basic principle of eating on a keto diet is to reduce your carbohydrate intake by a month to almost zero. As a result of such a decision, the organism will be forced to go through four main phases.

  • The first phase of keto: processing the last portion of carbohydrates within 10 hours after eating.
  • The second phase of keto: the processing of carbohydrates that did not have time to be deposited as a reserve of fat, remaining in the liver.
  • The third phase of keto: the transition to alternative energy production from fats and proteins, lasts from 3 to 8 days, depending on the balance of nutrition, the intensity of training and the preparedness of the body.
  • The fourth phase of keto: the beginning of the production of ketones - special substances that are obtained through the processing of subcutaneous fat and nourish the body with energy no worse than carbohydrates. As a result, it will take a woman a little more than a week to switch to weight loss mode, and then continue the diet until the weight reaches the ideal indicator.

The main sign of a complete transition to the state of processing fat in keto is the appearance of energy and the disappearance of apathy. In addition, the smell of acetone may appear in the mouth, which also indicates a transition to active weight loss mode . To correct the situation will help increased water consumption - up to four liters per day.

Many women compare keto and low carb recipes but don't see the difference. The fact is that it lies in the amount of harmful carbohydrates consumed per day.

For rational weight loss, and not a hunger strike, the body simply needs fiber, which is found in vegetables. As a result of their use in nutrition, carbohydrates are processed in parallel.

In a keto diet of only 30-50 grams per day, which is very small for the normal functioning of a woman's body. And in a low-carbohydrate diet, there are more of these components - up to 150 grams per day. This amount is quite enough to ensure the functioning of the brain. As a result, the body does not switch to producing ketones like in keto. Therefore, losing weight is also very fast, but not as much as in the keto diet. But do not forget that it takes a week to switch to the regime.  

Detailed food menu

So, as described above, the first week is for women a transition to a weight loss regimen. During this time, you will need to accurately calculate the content of proteins and fats in the diet so that the body does not have to stress and eat its own muscles during keto. Therefore, the ratio of protein to fat will be either 50/50 or 60/40. This means that each ingredient used is decomposed into a complex content of the corresponding elements in 100 grams of the product.

Important! A huge plus of the keto diet, many women consider the absence of the need to reduce the daily diet in terms of calories. Weight loss occurs at 1200 Cal per day, and at 2500 Cal per day.  

Another important point is the rejection of dairy products for effective weight loss. There is nothing harmful in them, but some substances in milk can break down into carbohydrates, which will reduce the chances of a woman switching to a keto weight loss regime.  

Now consider an approximate daily diet. 

  • Breakfast: boiled egg - 2 pcs., hard cheese 30 gr, coffee - calories 290 Cal, protein / fat / carbohydrate ratio - 41 / 43.6 / 0.8
  • Snack: Almonds 30g, calories 215 Cal, protein/fat/carb ratio 6/19/5.4
  • Lunch: 200 g grilled breast without oil, 100 g cucumber, calories 240 cal, protein / fat / carbohydrate ratio - 48 / 4 / 3.7
  • Snack: 150 g steamed salmon, 100 g tomato, calories 132 Cal, protein / fat / carbohydrate ratio - 40/22 / 3.8
  • Dinner: cottage cheese 9% 150 gr, calories 255 Cal, protein / fat / carbohydrate ratio - 27/14 / 4.5

As you can see, only 18.2 g of carbohydrates per day with a good diet for 1132 Cal. This indicator is the minimum required. However, women can increase their calorie content on their own by supplementing the diet with recipes from permitted foods and continue to lose weight - this is the beauty of keto! The harm lies in the fact that such a diet rarely causes a desire to eat more, since many foods are prohibited. Therefore, it can be extremely difficult to withstand even the first week, a month - even more so.

Important! The principle of each diet is not only to achieve the desired result on the scales in a week or month, but also the absence of harm. Therefore, diabetes is a contraindication to keto - when ketones are produced, the condition worsens dramatically. Such a keto diet will also be harmful for women with diseases of the stomach and liver. Harm in the form of a deterioration in brain activity and a decrease in reactions and concentration will also be caused by a diet for intellectual workers. In addition, an unbalanced diet will require the intake of a vitamin-mineral complex. Therefore, it is worthwhile to assess in advance the possible harm from keto for a woman in order to level the consequences.  

Healthy Recipe

The secret to any recipe on a keto diet is to mix only foods that are low in carbs but high in protein and fat.

For example, a popular keto cheesecake recipe among women.

  • cottage cheese 9% 150 gr; 
  • coconut flour 20 gr.;
  • one chicken egg.

Mix, divide into portions, bake in the oven. Hearty, but a little dry syrniki, you will surely like it more if you add cinnamon or other seasoning to taste.

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