Girldo girl dreams of throwing extra pounds and getting an attractive figure today.Excellent results can be achieved using a diet.The female body differs from the male, so there are some nuances that are important to consider, deciding to lose weight in this way.
Briefly about the basics of the Keto diet
In a woman's body, subcutaneous fat is formed due to a large presence of glucose and sugar.The female menu, compiled according to the principle of a diet, causes natural mechanisms in the body, which actively break down the subcutaneous fat.Ketogenic diet is ideal for women who want to have attractive shapes.
The diet these is a low -protein diet with high retail.
Such an energy scheme changes the usual functioning of the body and helps burn fat.And more precisely, the burning of ketones.
Ketones are power -soluble water molecules used as a fuel as an alternative to glucose.The formation of ketones occurs in the liver from food or fat accumulated in the body.
Since ketones are water soluble, they do not need protein to promote blood flow.The presence of ketones suggests that you burn fat, not sugar for energy.Therefore, carbohydrate consumption is strictly limited.
This article will talk about the food ketosis - not to be confused with diabetic ketoacidosis (as a high effect at the same time of ketones, glucose and dehydration, which cannot occur with food ketosis).
Preparation for the diet these
- Check your iron level (ferritin examination test- the most accurate iron reversal indicator)- a high level of iron can damage mitochondria.
- Take the analysis for vitamin D - its low concentration, as a high iron level, can interfere with a diet.
Important: Before you start a diet, return the level of iron and vitamin D.
- Buy a glucometer and two types of strips-for glucose and for ketones.By measuring the level of ketones, you can be sure that the body was rebuilt in fat burning and in time to adjust the diet to low indicators.If glucose levels are increased by normal ketones, you may not worry.If the ketones suffer from this, then it is necessary to reduce the consumption of carbohydrates or proteins.To get a drop of blood, you will also need lacels and holders.
The ketone level should be from 0.5 to 3.0 mmol/l.If you have entered the state of ketosis, you will see the number of 5.0 mmol/l (and above).
- Buy high -time digital scales for weighing food parts.
- Fill the refrigerator and closets suitable for dietary food only.
- Return the support of a doctor or personal nutrition as well as your loved ones.
How to calculate your daily volume of macronutrients
For each person, the indicators of the diet change.They must count on their own prior to the start of the diet.
Protein
The general formula is this: for each kilo of muscle weight - 1 gram of protein.The whole protein should be distributed between meals.
To determine muscle mass, you need:
- Determine your body fat percentage;
- Multiply your weight in kilograms by a percentage of body fat - you will get the weight of fat in kilograms;
- The resulting number, descending from the total mass of the whole body - this is the muscle mass.
To clarify the percentage of body fat, you can use:
- Bioimedance analysis scales;
- Compare your photo in linen with photos of other people with different percentages of body fat on special websites;
- Caliper - a device that measures the thickness of the skin folds;
- Electromimedan (sculpt scanner) myography;
- Bod pod - air displacement platymography;
- Two -Energy X -Redisatimatism Absorfytrhyumetry.
For a successful passage of a diet, it is important to make measurements as accurately as possible.You can't make a rough eye rating - this will prevent the body from rebuilding fat burning.
carbohydrate
We explain that we will talk about pure carbohydrates, those who will be fully learned.To calculate them, subtract the weight of dietary fibers to grams of the total number of all carbohydrates.
The overall daily consumption of assimilated carbohydrates should be up to 50 (and less) grams per day.This is approximately 10 % of the daily calorie content of the diet.But the exact number can be much less for your body, up to 10 - 15 grams per day.It all depends on the individual characteristics of the body and related diseases.
Usually, when you enter a state of ketosis, it is necessary to greatly reduce carbohydrate intake (concentrate to 20 grams), and then you can experiment and increase this indicator (up to 40, or even 80 grams, if you have high loads).
Important!If you overdo it with carbohydrates, then do not "fly" from the food ketosis for a long time.
Stupid
Important!The amount of omega-6 fatty acids should not exceed 4 % of the daily calorie content of the diet.
Fat is the basis of diet, their daily consumption should be 70 - 85%.
With problems with the absorption of fats, start taking lipase digestive enzymes.
Varieties of the diet these
The diet is the most effective method, burning fat in women.The energy scheme does not expose the body to stress, trying to accumulate in fat cells.Ketogenic diet simply rebuilds the work of metabolic processes.There are three types of such a diet, they are all effective, but a little different.Thanks to diversity, every woman will be able to choose the right option for herself.
- Ketos standard diet- This is the most affordable and effective option.Throughout the food period, it is necessary to minimize carbohydrates.Such a diet is ideal for women included in the hall.
- Target these diet- This is a power supply that should always increase carbohydrates after fitness.The purpose of increasing the carbohydrate rate is to compensate the body spent on glucose, for greater training efficiency.
- Cyclical diet these.Its essence is to recharge the body with carbohydrates when it is more exhausted.When presenting carbohydrate products, each woman decides separately, as they all have a different body.
Women who just want to lose weight should start their way with a diet's standard standards.In one week, you can evaluate the overall state and efficiency of training.If it is well worsened, and simply has no strength for training, then the body needs carbohydrates.In this case, it is important to adjust the diet.
Menu compiled by the diet these
A healthy woman should eat about 2200 kilocalities a day.Of these, fats, proteins and very little carbohydrates occupy most of them.Below is the menu of a classic diet, as a guide to compiling an individual energy circuit.
Such a plan is suitable for those who are immediately ready to dive into a diet without a long "rhythm".
In the diet, it is important to consider calories.We advise you to download a separate application that automates all calculations and will make them as accurate as possible.
Breakfast:
Drink breakfast until then, until you feel a vulnerable hunger.Gradually increase the gap between dinner and breakfast (can reach 18 hours).
- coffee with a tablespoon of butter, coconut oil;
- Boiled or fried (in a tablespoon of coconut oil) 3 pcs, you can add tsukini or spinach.
Dinner:
A couple of hours after breakfast.
- Half the avocado, many green leaves - sprinkle with two tablespoons of hard minced cheese;
- Chicken, fish or lamb - choose the size of the part along the protein individually;
- Two tablespoons olive oil.
Snack:
It can be between the main meals.
- Fat bombs;
- celery, avocados;
- nuts
Dinner:
At least three hours before bedtime.
- salmon, beef or chicken prepared with a large portion of fat, fat or ghee;
- Low -seasoned vegetables with olives, butter or coconut oil.
Diet these, a list of allowed products
With a diet, it is important to consider not only the amount of food eaten, but what is most important for their composition.For the correct energy circuit, it is necessary to reduce the use of carbohydrate food.This amount will be enough for normal brain function and muscle development.
The classic diet menu can and should be adjusted, for individual characteristics.
- Fat and oils: milk nut nut nut nut nut nut nut nut waln by nut nut nut, fat and cow beds, organic ghee, dact oil, avocado oil, extra virgin olive oil.
- Pisces, in addition to artificially grown or have a maritime trust certificate.The safest types: salmon, failure, anchovies, herring, sardines.Avoid fish in olive oil (fish packaging oil is not suitable for eating).
- Meat: lamb, pork, poultry meat (free foot chicken), game, meat, beef (plant cows for coercion).Moderate consumption of bacon and sausage is also allowed.
- Nuts, seeds: black sesame seeds, black lobster seeds, Brazilian walnuts, raw cocoa - powder, beans and oil, chia seeds, linen, macadami nuts - bakeries, psillium, pumpkin seeds, sunflower seeds, pounds, pounds.
- Vegetables: asparagus, avocado, broccoli, Brussels cabbage, white cabbage, color cabbage, celery, cucumbers, cabbage, mushrooms, green salad, greens, spinach, tsukini.
Once your body is rebuilt to burn fat, you can return to the diet a limited number of vegetables such as eggplant, garlic, onion, parsley, pepper, spoon, tomatoes, pumpkins.
- Fruits and berries: berries (every) - a small handful and instead of vegetables, grapefruit - some slices, instead of vegetables.
Based on the proposed products, a person can design an individual food scheme.At the same time, it is important to consider calories and not exceed the permitted rate.Compliance with simple rules will give a wonderful figure and excellent health.
If you do not leave, then you can:
- Fat -rich and almost protein -rich dairy products: butter, ghee, whipped cream, sour cream, butter, Parmesan and Ceder solid cheeses, soft top cheeses (for example, "bree").
- Eggs from plant fat chickens (7 gr. Squirrel).
- Almonds (limited quantity, as there is a lot of protein)
- Sugar substitutes (preferably in the initial stage only): stevia, cashier, sugar alcohols (errrititi, xylit, sorbitol, mallite, mann, glycerin).
Fiber's role in the diet these
Has:
- I tretshëm - i përmbajtur në manaferrat, trangujve, fasuleve dhe arrave.Once in the gut, they form a gel -like mass and thus slow down the digestive process, which allows you to feel satiety for a longer period.
- Unsolved - contained in celery, green beans and dark leafy vegetables.Regarding toxins, they remove them from the body.Stabilize the pH level of the intestine, blocking the spread of dangerous germs.
What are the fibers for a diet?
- Threads are food for "good" intestinal bacteria that strengthen the body.
- The strands prevent carbohydrate absorption and thus reduce jumps at sugar and insulin levels.
- Soluble and unsolved strands together form a type of obstacle in the intestines that protect the liver.
- Soluble strands are converted into short hats fatty acids that feed useful intestinal bacteria and serve as fuel for cells as well as biological signal molecules.
The recommended amount of consumption per day is 35 grams of fiber in the form of food additives and 50 (or more) grams - from whole products.
Products unacceptable for diet these
There are a number of products that reduce the power circuit for the diet to minimum, they should be avoided.
The following products are blacklisted:
- Fat processed from industrial - vegetable oils (sunflower, rapese, peanuts, cotton, corn, cotton, soybeans);
- Transfins - salad coating, mayonnaise, peanut oil and so on, where there are hydrogenated fats in composition;
- milk and cottage cheese, kefir, yogurt, ricotta (rich in protein);
- sugar;
- ketchup, salsa, barbecue sauce, soy sauce and tomatoes;
- liquids, smoothie shopping;
- Sweet white and sparkling wine;
- all types of cereals;
- Bananas, apples and other, no fruits are allowed;
- grapes;
- bread;
- cakes, cakes;
- potatoes;
- Asso baking.
All those products that are rich in carbohydrates.By penetrating the body, they provoke the liver in glycogen production, which is unacceptable to ketone bodies.Even a small surplus of the set carbohydrate rate can minimize all efforts as well as fill the body with additional fat cells.It is important to read the composition of all purchased products carefully, even unwanted starch or sugar can include ordinary spices.
The beneficial effect of a diet on the body
Undoubtedly the biggest advantages of these diet include rapid burning of subcutaneous fat.In a short time, the female body relieves pounds well.In most cases, in 1-2 weeks, a reconstruction takes place for a "new way".
An additional advantage of this energy circuit is that during meals a person does not overdo it and throughout the day he does not try by a strong sense of hunger.This is due to the fact that the diet does not allow the insulin level to rise greatly.As you know, it is insulin that is responsible for the feeling of hunger.The diet allows you to lose weight quickly, and at the same time not feel a brutal desire to eat.
Interesting!Insulin is responsible for storing nutrients.It turns excess carbohydrates into fat!
The diet is unique in that after the cancellation of the power circuit, the extra pounds do not return.This is due to the fact that a person does not hunger throughout the diet, and the body is simply accustomed to such a rate of food consumed.
And, perhaps, the main thing about what is worth trying a diet of these - this is its ability to fully decide in order to metabolism and improve its health.Diabetes of the second kind, acne, migraines and even cancer are those diseases that can be drawn to such a strong enemy.
Like any diet, the power circuit by menu these makes changes to the body.Each person is individual, so he reacts to a new food in his own way.