Keto diet weight loss menu a week for women and recipes

Unfortunately, these latest "miracle methods" and "secret program" to get rid of extra pounds, in fact, it often comes to nothing.

diet for weight loss

And yet it is reviewed and approved by nutritionists methods. One of them — keto-diet. The results of this way of eating you will feel after a couple of weeks.

The essence of the diet

You'd be surprised, but the keto diet was developed in the early XX century - it was used to treat epileptic seizures in children. Doctors discovered an interesting side effect - weight loss patients and reducing body fat. After that, the keto diet was successfully used in feeding.

Before using your new way of eating, you need to learn the basic truth nutritionists: the desired effect is directly proportional to the efforts.

Cyclic keto diet will help you only if you want it.

Keto-diet – low-carb diet, which is rich in fat diet. Also diet protein is present, but in moderation.

Brain glucose. The main fuel for the brain is carbohydrates. Because the keto diet is essentially related to the almost complete absence of them the question arises: what he will eat our brain?

Let's face it. Calculate the maintenance of carbohydrates in the diet, the liver begins to produce fatty acids and glycerol. These decomposition products to form ketone bodies. They do an excellent job of nourishing the brain and maintain its health. Low amounts of carbohydrates causes the body to swiftly adjust to using glycogen stores in the muscles and liver. The process of glycolysis stops completely and starts lipolysis – the breakdown of fats.

Varieties of diet

There are several varieties of the diet:

  1. Standard general keto diet. The main point is the almost complete rejection of carbohydrates.
  2. Target – use the small amount of carbohydrates after exercise to replenish glycogen and enhance the training process.
  3. Cyclic – introduction in the diet of carbohydrates needed. Usually it happens intuitively, because of the depletion of the body.

Stages of adaptation

Preparation of lipolysis and adaptation of the body diet occurs a few weeks after. It all depends on the individual characteristics of metabolism. The first stage is produced by glycogen derived from food, which was attended by carbohydrates. The next step is to use the glycogen stores in the muscles and liver.

The duration of these two phases is about 1-2 days. Then the body tries to get energy from proteins present in the diet. Also in the course are the muscles of the body. This step is the most difficult, both mentally and physically. It takes 3-5 days. Logical conclusion: the body's adaptation to extreme mode, the production of ketone bodies and the body fat burning. Protein breakdown, in turn, will slow down. All recommendations depending on the characteristics of body fat loss is 0.5-2.5 pounds a week.

List recommended and forbidden foods

The most important part of the diet during the diet, is food rich in protein. Effective weight loss strictly to the following list of products.

Recommended products

  • Meat is the main source of protein and vitamins. Prefer poultry, beef, rabbit and pork.
  • Fish is another source of protein and polyunsaturated fatty acids. Eating salmon, cod, herring, flounder, halibut, and tuna balanced diet.
  • Seafood is not only rich in protein, but also nutrients. Well-digested mussels, squid, crab, shrimp, oysters.
  • Eggs – product, rich in vitamins and minerals. Chicken and quail eggs fit perfectly into the diet.
  • Nuts – suitable for a snack between meals (almonds, walnuts, hazelnuts and pistachio nuts).
  • Low-fat dairy products – rich in calcium, vitamins and minerals (cheese, cheese, yogurt, skim milk and yogurt).
  • Vegetables – healthy and low-calorie product rich in dietary fiber. However, their number should be limited, as some vegetables are very rich in carbohydrates. Prefer: green salad, spinach, cucumbers, zucchini and cabbage.
  • Fruit – allows the use of unsweetened apples, grapefruit, oranges.

Prohibited products

List of absolutely forbidden foods during keto diet:

  • Cereals (rice,buckwheat, oatmeal, millet, barley);
  • Sweets (cakes, chocolates, marshmallows, waffles);
  • Bakery products (bread, bread);
  • Sugar;
  • Vegetables with high content of carbohydrates (potatoes, sweet potatoes, corn, parsley, onion, garlic);
  • Carbonated beverages;
  • Sweet fruits (bananas, grapes, mango, persimmon).

The optimum amount of carbohydrates per day should not exceed 50 grams. Drink at least 1.5-2 liters of fluid a day. The approximate ratio of proteins, fats and carbohydrates: 25-70-5.

Use the keto diet

The main advantage of keto-diet-fast and effective result. Literally the second week, the weight will decrease and fat will be reduced.

This is especially important for athletes, who want to reduce fat and lose muscle mass.

Another important advantage is a decrease in appetite, because of the decrease in the level of insulin in the blood. Food diet are saturated fats and proteins, which can be used to avoid the appearance of "brutal" appetite. But don't forget the total calories consumed per day.

Other positive aspects of the keto diet:

  • the lack of stress other means of losing weight;
  • the long-term effect.

At the end of the diet your metabolism is not slowing down, in this regard, the person is not gaining weight. But this does not mean that would dramatically increase the amount of carbohydrates in the diet.

Harm and contraindications keto diet

Keto diet is absolutely contraindicated for diabetics. The presence of blood ketone bodies affect the deterioration of health and can lead to death. It is impossible to practice the diet for people with kidney disease, the cardiovascular system and the gastrointestinal tract.

The lack of glucose affects the people whose profession is associated with increased brain activity and mental activity. Decreased concentration, fatigue and drowsiness. Another definite minus is an unbalanced diet. Remember this when planning a diet and try to balance the menu. Remember to add your daily diet with vitamin-mineral complex. In order to avoid digestive problems, eat bran, fruits and vegetables.

Recipes for the keto diet

Next, we have prepared for you some great recipes for the keto diet.

Casserole broccoli cheese

casserole broccoli


  • Broccoli – 200 gr.;
  • Eggs – 2 Pcs.;
  • Cheese – 30 gr.;
  • Butter – 20 gr.;
  • Onions – 50 gr.;
  • Cream – 50 ml.

The cooking process:

  1. Cut the broccoli florets into small size. Throw in boiling salted water. Cook for about 15 minutes. Remove from heat and strain.
  2. Cut the onion into thin rings. Preheat a frying pan on the stove. Melt 20 grams of butter. Throw in the onion. Bake for about 5 minutes, stirring constantly, until golden brown.
  3. Throw in pan with broccoli. Fry for 5 minutes.
  4. Whisk the 2 eggs. Pour into the pan and mix thoroughly.
  5. RUB on a grater cheese. Pour it in the cream, pour the contents into the pan. Cover and simmer for 8-10 minutes until tender. Salt and spices to taste.

Omelette, bacon and cheese


  • Eggs – 2 Pcs.;
  • Bacon – 60 g.;
  • Cheese – 30 gr.;
  • Dried mushrooms – 15 oz.;
  • Olive oil – 10 gr.

The cooking process:

  1. Soak 50 grams of dried mushrooms in the boiled water. Then cut into thin strips.
  2. Whisk two eggs. Heat the pan. Add the olive oil. Pour into the pan the beaten eggs. Add the chopped mushrooms.
  3. Slice into thin cubes of bacon. And throw in the pan. From top to grate the cheese. Close the lid. Cooking time 10-12 minutes. Salt and spices to taste.

Fried mackerel


  • Mackerel - 300 g
  • Onion - 1 PC.;
  • Carrot - 1 PC.;
  • Tomato - 1 PC.
  • Lemon - 0,5 Pcs,
  • Ginger - 0.5 tsp.,
  • Provence herbs - 0,5 tsp,
  • Turmeric - 0.5 tsp., Salt - to taste

The cooking process:

  1. RUB the mackerel with herbs,
  2. Slice the vegetables, stuff in them fish, and leave the baking,
  3. Preheat the oven to 200 degrees. Cook for 40 minutes.

Salad with walnuts, cheese and spinach


  • Nuts – 30 oz.;
  • Cheese – 50 gr.;
  • Spinach 150 gr.;
  • Bacon – 50 gr.;
  • Olive oil – 20 g.

The cooking process:

  1. Cut thin slices of bacon and fry in a pan until they are golden brown in olive oil.
  2. Finely chop the spinach. Grate the cheese. Mix all the ingredients. Sprinkle with walnuts and season with olive oil. Salt and spices to taste.

Cream soup of cauliflower


  • Cauliflower – 200 gr.;
  • Onions – 50 gr.;
  • Butter – 20 gr.;
  • Cheese – 30 gr.;
  • Broth 150 gr.;
  • Cream – 30 g.

The cooking process:

  1. Finely chop the onion. Fry in butter until golden brown.
  2. Cook cauliflower. Finely chop and crush in a blender.
  3. Chicken broth add fried onions, cream, crushed cauliflower. Grate the cheese. Boil for ten minutes. Salt and spices to taste.

Lemon cake


  • Cream cheese – 100 gr.;
  • Lemon peel – 10 oz.;
  • Cream – 30 gr.;
  • Stevia – 1 tsp.

The cooking process:

  1. Beat with a mixer, cream, cheese and cream. Add the lemon juice, zest and a teaspoon of stevia.
  2. The dessert is poured into molds for cakes and send a couple of hours in the refrigerator to harden.