These diet for weight loss at home women

One possibility is efficient — keto (keto) diet. In this mode of nutrition the body will not experience stress lack of hunger. This diet is perfect for people who love to eat dense, fatty, high-calorie foods.

What is keto diet

Originally this diet was to treat diseases, you used by athletes. Later, this diet has gained a wide popularity among ordinary people strive to lose weight.

The name of the diet derives from the word ketosis. During this period, the diet will begin this process in the body, which are the excess. Ketosis is a special launching mechanism alternative energy, when the body ceases to act carbohydrates (main energy source). During this period, the carbohydrate starvation, the body begins to break down the fat in your cells is the formation of ketone bodies. This mechanism is an evolutionary sense to be able to survive in the absence of carbohydrates rich food, proteins, fats. Ketones act not only energy, but also food for the brain.

This diet means that the nutrients come primarily from the protein, fat. Count your diet the following proportions: carbohydrates 5-10%, fats to 70-75%, protein 20-25%.

The essence of the diet

The meal plan of the ketogenic diet be sure to control the amount of eaten carbohydrates. There should be no more than 60 grams. Better, if this amount is approximately 20 grams. The amount of protein is necessary to select the individual. This amount covers the needs of the body gender, age, and physical activity. Calorie balance is maintained by fat. Thank you for such a ratio to start the process of ketosis.

The use of the ketogenic diet

Ketogenic diet not only help you to quickly lose excess weight, but also reduces the risk of many diseases, but is just as effective as the diet, the fasting day. This mode is very satisfied, well-balanced, so it's better to diet low-fat diet, the damage to the body. The low blood sugar during the diet plays an important role in your health. Low blood glucose the pancreas produces less insulin. Independent studies show that people who follow these diets shed more than two times more weight compared to other diets. This reduces the bad cholesterol level in the blood. Because of the large amount of iron in the meat, the fat, diet has beneficial effects on women's health.

The beneficial properties of the diet:

• decreased insulin sensitivity by 75%, diabetes more that you don't take;
• it improves the lipid profile, which reduces the risk of developing cardiovascular disease;
• the right body saturated fatty acids;
• increases the level of high density lipoprotein (good cholesterol);
• the ketones help people who have severe neurological disorders, reduce the symptoms, but relapses (Alzheimer's disease, Parkinson's disease, epilepsy);
• increases the efficiency of cancer treatment, the lack of sugar will kill the cancer cells;
• improves the condition of the skin, reducing acne, inflammation;
• improving the effectiveness of the treatment of the polycystic ovary disease are directly related to insulin levels.

Varieties of the ketogenic diet

The ketogenic type of diet 5 variations:

• classic;
• purpose;
• circular;
• high protein content;
• limitation.

Classic version of the diet includes the following the ratio of the nutrients in the diet (PFC): 20% protein 75% fat 5% carbs. Excludes all fast, slow carbohydrates, so only low-calorie vegetables.

The task is more suited to bodybuilders. Athletes, who are high intensity workouts go well, the big weights in the muscles of the back, hands, feet free to eat pre-workout carbs. They burn during heavy physical activity. If fitness, light aerobic activity, or an aspiring athlete there is a little load, this type is not suitable.

Circular is recommended for those who are in the process of weight loss came up. Periodically, the carbohydrate-upload this, eat slow carbs such as grain, to restart the metabolism. Sweets, flour is prohibited. The body suffers little stress and losing weight again will resume when you return to the ketogenic diet. To take care of your carbohydrate-loading can be a week (5 days no carbs, 2 days of slow carb), or once a month. For a month food plan, one day, allow yourself complex carbohydrates. Go back to the keto diet at least 24 hours. For beginners it is recommended to lose weight, who is difficult to long without carbs.

Food a lot of protein. Perfect for people with very high body weight, and I would like to build muscle mass. The ratio of the nutrients in the diet — 35% protein, 60% fat, 5% carbs. Gradually, that mode switching to the classic keto diet.

Limit the amendment includes the carbs-no more than 12 grams a day. This kind of food is recommended that you under medical supervision. Before you start restricting the type of fast for three days. This practice is usually in the hospital for cancer patients.

Recommended products

Products a keto diet to prepare select from the following list:

• any meat, in any form, including fries and a fat, and the thicker, the better;
• fat;
• any of the internal organs (liver, kidney, heart);
• fish of any sort, the thicker, the better;
• caviar fish;
• seafood;
• eggs are such;
• any vegetable oil;
• butter;
• green vegetables (cucumber, zucchini, any kind of cabbage, asparagus, celery);
• other vegetables, low carb no starch (tomatoes, eggplant, peppers);
• dairy products with high fat content (cheese, cream, sour cream, cheese);
• mushrooms of any variety.
• sausage without content, carbohydrates and restricted components;
• high-quality mayonnaise, sugar, starch;
• gelatin;
• fruit only the lemon-blueberry;
• green salad;
• carrots, in limited quantities, 50 grams per day for cooking;
• the milk's high fat content, little by little, not more than 60 ml / day.

Forbidden products

It is forbidden to drink something, sugar, starch, flour, foods high in carbohydrates.

The menu ketone diet prohibited are the following:

• sweet soda;
• fruit juices;
• fruits;
• cakes, bread, all flour;
• cake;
• chocolate, candy
• honey;
• pasta;
• cereals (buckwheat, rice, barley, oatmeal);
• beans;
• potatoes;
• beets;
• berries;
• bran;
• fructose;
• the milk.

Stage adaptation

The body immediately goes to the ketosis, I need a little time to adjust.

Rebuild a new mechanism, the alternative energy will take place in several stages:

1. The half-day to a day. All the reserves of circulating glucose in the body.
2. The next two days. Burns the remaining glycogen.
3. The third or fourth day, when the body begins to search for alternative energy sources, start rebuilding your metabolism.
4. The week begins with the ketosis. The body is completely rebuilt, and gets energy the ketones.

Menu of the week

Exemplary keto diet menu for a week the women and the men:

Monday:

• Breakfast: bacon, eggs, tomatoes, green beans;
• lunch: chicken salad in a Long cheese, olive oil, salad, pepper;
• dinner: mackerel, baked in butter and lemon.

Tuesday:

• omelette goat cheese, cherry tomato, Basil;
• lunch: soup with meatballs, melted cheese, cream and broccoli;
• dinner: lamb steamed cabbage.

Environment:

• eggs, cream, cottage cheese, cheese, ham;
• lunch: shrimp salad, avocado, olive oil, tomatoes, cucumber;
• dinner: pork chops with grated cheese, steamed zucchini.

Thursday:

• the eggs, fried onions, bacon, tomato;
• lunch: meat loaf made of pork, the steamed cauliflower;
• dinner: a chicken breast fillet filled with cheese, eggplant, fried cream.

Friday:

• salad rolls Chinese cabbage, cheese, sausage;
• beef cabbage, beef, steamed cream;
• dinner: zucchini filled with minced meat, cheese, sour cream, baked in the oven.

Saturday:

• omelet ham, vegetables;
• lunch: pork chop, baked in the oven with cheese, sour cream, tomatoes;
• salmon mayonnaise, and cheese, cooked in the oven.

Sunday:

• Breakfast: scrambled eggs with ham, mushrooms, cheese;
• lunch: chicken breast fillets, stuffed tomatoes, cream cheese, wrapped in bacon and baked in the oven;
• dinner: salmon in a cream sauce, the broccoli.

Recipes for the keto diet

When cooking keto diet, choose foods with a high fat content: cheese, bacon, fat, butter, fatty fish, and meat. Vegetables in the form of cheese, and then fry, simmer, or bake. The menu on the keto diet the allowed foods list, options for cooking (baking, stewing). Cheese keto diet includes almost all meals, contain large quantities of fats, proteins.

Casserole broccoli with cheese

Phased implementation:

1. 400 g broccoli, boil for 2 minutes in salt water.
2. Half the onions, fry a clove of garlic.
3. Put the sauce pan of onions, broccoli, Basil, salt and pepper.
4. 8 eggs, beat separate bowl, then pour into the pan that the vegetables.
5. Simmer under a lid 7-9 min.
6. When serving, sprinkle the grated Parmesan.

Eggs, bacon, cheese

How to cook scrambled eggs for a keto diet:

1. From cheese cut into cubes.
2. Fry the bacon, then the cheese is golden brown.
3. Beat eggs with the cream.
4. Pour the egg mixture.
5. Cook under closed lid for 5-7 minutes.

Fried mackerel

How to bake mackerel in stages:

1. Rinse the fish, then cut it up, cut off the head, split in half lengthwise.
2. Pour into the pan greasy the skin off.
3. Add salt, pepper to taste, sprinkle with lemon juice.
4. Spread mayonnaise.
5. Bake at 200 degrees for 20 minutes.
6. 5 minutes before the end sprinkle the grated cheese.

Salad, nuts, cheese, spinach

Salad recipe:

1. 200 grams of spinach, rinse, and allow to dry.
2. To make the sauce, the lemon juice, olive oil, balsamic vinegar.
3. 100 g Parmesan cheese, cut into thin slices.
4. Spread across a plate of spinach, cheese, a handful of pine nuts, pour the sauce.

Cream soup of cauliflower

How to cook creamy soup:

1. Cauliflower rinse, and then cook it up.
2. Optionally you can add mushrooms or meat bouillon cube.
3. 8 minutes after boiling in a pan, put the package of cream cheese, a tablespoon of butter, 100ml double cream.
4. Bring to a boil, to dissolve the cheese, and I decided to the cabbage.
5. Grind the soup until creamy the immersion blender.

Lemon cake

How to cook low carb cookie:

1. Mix half a Cup of almond flour, a quarter Cup of Flaxseed meal.
2. Add a teaspoon of baking powder, sweetener, 70 g melted butter, 100 ml cream.
3. Mix until smooth.
4. Add 3 eggs, mix again.
5. Add the mixture to the soup, and then walk the two lemons.
6. Knead the dough, then pour form.
7. Bake at 180 degrees for 20 minutes.

Damage contraindications of the ketogenic diet

Don't stick to this food type in the following cases:

• metabolic disorders;
• diseases of the liver, and the kidneys;
• progressive encephalopathy;
• cerebrovascular diseases;
• dysfunction of the pancreas;
• lipid diseases.

Women of childbearing potential and breast-feeding, this type is also not recommended, but the opinions of the women who dared to say that such a diet was uneventful. During pregnancy, all actions must be agreed with the doctor.

The side effects of the keto diet:

• constipation (add to the diet more fluid fiber);
• nausea (first week);
• bad breath (the decomposition products of fat, does not pose a risk);
• vertigo (first week tested independently).

If completely healthy, keto diet damage to the body brings. The side effects usually pass after the first week. The damage to the keto diet can be, if you have a severe, chronic diseases, which are contraindications.

Ketogenic diet will help to quickly get rid of the extra pounds, while maintaining health. Ketone diet weight loss — the most popular, rich and comfortable, among the other diets, the most effective. You have correctly calculated the balance of nutrients will help you to quickly and easily lose weight. Who the keto diet is simple, without any side effects. The body quickly adapts to the new energy source — carbohydrates. The main thing— not to go back to the diet, lots of sweets and starchy foods, which led to the overweight.