Ketone diet menu for a week weight loss for women

Our mood and health depends on nutrition. This statement, no one doubts. The menu of the average person consists mainly of carbohydrates. When you want to lose weight, the first thing that comes to mind is to replace the fast carbs slowly and minimize consumption of fats. This tactic does not work. Weight loss is too slow. At times there is some disappointment diet chocolates, cakes and pastries. Escape from the sweet captivity and lose weight fast help ketone or ketonen diet.

Nuclear ketone diet

ketone diet, it is a principle of power, which involves the consumption of large amounts of fat. The proportion of protein in the diet is 1-1. 5 grams per kilogram of body weight, and carbohydrate ─ a maximum of 50 grams per day. The percentage of nutrients in the menu ketone diet should be:

  • 75% fat;
  • 20% protein;
  • 5% carbohydrates
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Use ketone diet is based on the fact that a drastic reduction of food with lots of carbohydrates the body will first consume glycogen stores in the liver, and then start using your own fat. Lipids broken down to fatty acids and are already fatty acids in the liver is converted to ketones. The state of ketosis it uses ketone bodies as a fuel to maintain basic physiological processes in the body.

Important! In order to successfully apply ketone diet for weight loss should not use too large amounts of protein, as proteins gluconeogenesis into glucose. If the amount of protein in the diet is greater than 1.8 grams per kilogram of body weight, it can cause exit from the state of ketosis.

The difference between the low-carb ketone diet>

The Low-carb diet includes carbohydrate restriction in the diet (up to 90-100 grams per day). But the brain and other organs in our body feed on glucose. When used for weight loss ketone diet levels of beta-aminobutyric acid is considered 0,5-3,0 mm/l and as a source of energy the body uses ketone bodies, which is formed by the process of lipolysis (splitting fats).

How to become a state of ketosis?

Ketosis─ this is a special metabolism. It works only when the status of the lack of carbohydrates in the diet. The transition to alternative fuels will take 1 to 3 weeks. During this period people will experience the unpleasant symptoms: dizziness, weakness, apathy. Potential severe headaches and symptoms similar to the symptoms of colds. Body all the forces resisting change diet ketone bodies.

In order to know whether the body moved to the alternative fuel in the form of ketone bodies, using a special test strip. But visually, the body is in a state of ketosis can be identified by several clear signs:

  • There was a dry mouth.
  • Frequent urination.
  • Your body smells of acetone.
  • Missing the sensation of hunger.
  • Improves mental activity.

Those who constantly use the ketone diet for weight loss, it is recommended to come into the state of ketosis not to plan important things that require concentration and clarity of thinking. Optimally, if it is possible to combine the adaptation period of the holiday.

Read also about how effective activated carbon for weight loss in our article.

ketone diet weight loss

Many people, who can not lose weight successfully use the ketone diet for weight loss and health promotion. If a traditional low calorie diet the body is under stress all the time, that ketonen diet, uncomfortable can call only the initial stage of adaptation. Then the topic menu ketone diet, the person does not feel the pangs of hunger, cravings for sweets, and is full of energy and strength. Excellent ketone diet women's. When after this algorithm, the power does not suffer, hair and nails, no signs of irritability and kickbacks to the previous weight.

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To maintain the correct ratio of fats, proteins, carbohydrates, which is essential for weight loss ketone diet, you need to include in the diet the following products:

  1. fatty meat and poultry with the skin;
  2. bacon and lard;
  3. the fish of the sea;
  4. seafood;
  5. chicken or quail eggs;
  6. mushrooms;
  7. shirataki pasta;
  8. avocado;
  9. unrefined vegetable oils of the first pressing;
  10. nuts and seeds;
  11. peanut butter;
  12. fat cheeses and cottage cheese;
  13. sour cream;
  14. cream;
  15. natural yogurt with no additives;
  16. butter;
  17. olives;
  18. fruit as little as possible sugar.
allowed-products

Allowed the use of sweeteners: stevia and erythritol.

To maintain the normal functioning of the digestive system menu diet ketone not do without the fiber. It has to be products with a high content of dietary fiber with minimal amounts of carbohydrates

  • stalks of celery;
  • asparagus;
  • throat;
  • leaf lettuce;
  • tomatoes;
  • bow;
  • garlic;
  • radishes;
  • green;
  • pepper;
  • squash and zucchini;
  • all kinds of cabbage.

You can't enable the menu ketone diet the following products:

  • cereals;
  • bread;
  • sugar;
  • pastry and baking;
  • pasta;
  • bean;
  • whole milk;
  • low-fat dairy products;
  • potatoes and other vegetables that have a high glycemic index;
  • TRANS-fats;
  • dried fruit;
  • bananas and grapes.

From drinks allowed coffee, herbal teas and all kinds of tea without sugar. Also, if you follow ketone diet for weight loss should be a day to drink at least 2-2,5 liters of clean water.

ketone diet women and men can be called a quick and easy way to get in shape. The most important thing is proper diet. This will help you table-menu a week ketone diet.

Breakfast Lunch Dinner
On Monday Half an avocado, salmon rolls and cream cheese. Salad with cheese and minced meat. Vegetable stew with chicken.
On Tuesday

Omelet with spinach and goat cheese.

Beef Steak, salad. Zucchini stuffed with vegetables, cheese and chicken, and sour cream.
Environment Scrambled eggs, bacon and cheese. Meatballs from Turkey with vegetables and bacon. Stuffed bell pepper beef.
On Thursday 1 avocado, 60 grams of cashew nuts. Fried chicken thighs a blend of spices. Salad with cheese and minced meat.
Friday Egg rolls, bacon and cheese. Cream soup of cauliflower. Chicken cutlet, vegetables and bacon.
On Saturday Scrambled eggs with cheese and vegetables. Salmon in cream sauce. Keto salad vegetables, cheese and cooked eggs.
On Sunday

Keto coffee and vanilla extract, cream,

coconut and butter.

Chicken muffins broccoli. Casserole tuna, shirataki noodles, and cheese.
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Typical ketone weight loss diet is that due to the stabilization of blood sugar, the number of meals is reduced to 2-3 per day. But if there is demand for the intermediate meal, it is possible to use: a handful of nuts, a cup of coffee with almond milk, half an avocado with salt, fried bacon, a Cup of beef broth.

Recipes ketone diet

Some of the menu ketone diet seem meager and monotonous. But in fact, this system of power has developed many delicious and healthy recipes for keto meals.

Salad with cheese and minced meat

  • 500 g minced meat;
  • 200 g iceberg salad;
  • 1 tbsp Himalayan pink salt;
  • 1/2 Cup pickles, diced;
  • 1/2 teaspoon ground black pepper;
  • 2 medium tomatoes;
  • 3/4 Cup grated cheddar cheese.

For the sauce:

  • 1/2 Cup homemade mayonnaise;
  • 2 tbsp. chopped pickles;
  • 1 teaspoon mustard, vinegar and powder, erythritol;
  • 1/2 teaspoon ground red pepper.

The ingredients for the sauce are folded into a bowl in a blender and whip. Put the sauce in the fridge. Minced meat fry in a pan until tender, pepper and salt. Cool slightly. Tomatoes cut into cubes, lettuce tear hands. Roasted meat and vegetables folded into a bowl, stir and top with sauce.

Recipe for homemade mayonnaise

  • 2 egg yolks and 1 egg;
  • 1/2 Cup coconut oil;
  • 3/4 Cup of olive oil;
  • 1 tablespoon of lemon juice;
  • 1 teaspoon of Dijon mustard.

Products must be room temperature. Coconut oil melted in warm water bath. Whisk the egg yolks, eggs, lemon juice and mustard in blender until smooth. Stream add the olive first, and then coconut oil. Punching another 10 seconds. Store homemade mayonnaise in the fridge is essential.

Soup-cream of cauliflower:

  • A cup of cauliflower;
  • 2 cups chicken broth;
  • 1/4 Cup of cream with a fat content of 35%;
  • small onion;
  • 1 tablespoon of cottage cheese;
  • A cup of grated cheddar cheese
  • 2 slices of bacon;
  • a clove of garlic;
  • 2 tbsp. butter;
  • black pepper;
  • salt.

Chicken broth to cook the cauliflower until soft, season with salt and pepper. Chop the onion, crush the garlic, saute vegetables in butter. Fry the bacon and chop. Put the broth. Whisk the soup with an immersion blender until smooth. Add the cream and cream cheese and whisk again. Bring the soup to a boil, turn off the stove. Add the cheddar and stir. Serve the soup hot. Garnish with bacon when serving.

muffins

Muffins chicken and broccoli:

  • 300 g broccoli (fresh or frozen);
  • 500 g chicken fillet;
  • 2 tablespoons of cottage cheese;
  • 2 heads of onions;
  • 2 cloves of garlic;
  • parsley;
  • black pepper, salt.

Cook broccoli finely chopped with a knife. Chicken chop the onion. Mix the chopped broccoli. Add the minced meat with chopped parsley, cream cheese, chopped garlic, salt, pepper, mix thoroughly. Spread the filling molds for muffins. Preheat the oven to 180 degrees C. Bake for 30 minutes. If desired, for 15 minutes until cooked sprinkle the dish with grated cheese.

Bread, adapted ketonen diet:

  1. 2 cups of ground flax;
  2. 1/2 Cup of water;
  3. 5 eggs;
  4. 1 teaspoon of baking soda;
  5. 1/2 teaspoon of sea salt;
  6. 1 tbsp sesame seeds for sprinkling;
  7. 1 teaspoon of apple cider vinegar;
  8. 1/3 Cup coconut oil.

Beat the eggs with salt and water. Add soda, ground flaxseed, coconut oil. Preheat the oven to 175 ° C. Grease the form for baking, put the dough in a greased form. Sprinkle with sesame seeds. Bake for 45 minutes.

How to get out of ketone diet?

If your main goal ketone diet-weight loss achieved, it is necessary to leave the state of ketosis, in order to fully maintain the results achieved. The amount of protein in the diet does not change. But more carbohydrates and fat ─ reduce. Fatty meat products is replaced with chicken breast or lean beef, cheese and cream ─ milk products with a fat content not exceeding 5%. Carbohydrates added to 50 grams per week (dry). The amount of carbohydrates gradually comes to 150-200 grams per day. The total caloric intake remains the same. It should be noted that it is necessary to give preference to slow carbohydrates. The process of transition to a normal diet takes about 3-4 weeks. It is appropriate to release ketonen diet at the moment is still weight loss.

The benefits of ketone diet

ketonen diet is advanced and relatively safe way to significantly reduce the weight. In addition, the following low-carb diet:

  • Qualitatively improve body composition.
  • Stimulates mental performance.
  • Normalizes blood pressure.
  • Is prevention of diabetes.
  • Promotes rapid regeneration of the skin.
  • Increases insulin sensitivity.
  • Increases the effectiveness of treatment against cancer.
  • To facilitate the course of neurological diseases.

ketone diet women's is an attractive algorithm for power as:

  • Not to worsen the condition of your skin and hair.
  • Reproductive function is improved.
  • Not losing muscle mass.
  • By cons ketone diet for weight loss are: possible gastrointestinal problems, impaired performance during the adaptation, the smell of acetone from the skin.
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