Basic principles of the keto dietChanging the diet in the sense of reducing the carbohydrate content to 40 to 50 g per day with the physiologically normal content of proteins and fats, whose ratio should first be 1: 1, and in the future, after having passed the body through the "metabolic gap": 60 to 70% in the diet should not be fat, 20 to 30% of proteins and non-Gourmands, almost all products. (Porridge, almost all fruits, vegetables, candies, legumes, flour, alcohol).Modification of the energy value of the diet. If the objective is about to lose weight, the calorie content of the diet should be less than the standard for 500 kcal. If the purpose of the diet is a set of muscle mass, the calorie content of the diet should be higher than the 500 kcal standard. However, these indicators change considerably depending on the body's energy consumption and the level of metabolism. Salt consumption is reduced.It increases the consumption of free liquid at 3 liters or more (at a rate of 40 ml per 1 kg of weight).The "carbohydrate load" is practiced once a week (this provides the most common version of the diet).The number of meals is at least 5. At the same time, the gap between them should not exceed 3 to 4 hours. The last meal is no later than 3 hours before bedtime.The signs of development of ketosis are:The presence of ketones in the urine, which can be checked with special test strips.Decrease in appetite.Improve energy, improve mood, a wave of strength and vigor.It is possible to appear in the mouth (sweating, urine) of the smell of acetone.The correct selection of the Chato diet largely determines the speed of achievement of the objectives.VarietiesThere are several varieties of keto-diet. When determining the desired option, it is always necessary to take into account priority tasks for a particular case and a person (to lose weight, to increase muscle mass, body drying), however, in practice, the choice of food is often chaotic. The following diet varieties are more popular: Classic (standard, basic) diet type
In this option, carbohydrate loading periods are not provided. In this diet, the constant level of macronutrients (a high / moderate level of protein content, a high level of fat content and an extremely low level of carbohydrates) is supported. The standard food version is recommended for people who lead a lifestyle not too active, and the training regime is a small intensity. A decrease in carbohydrate content in food for their performance will not be significantly affected.Cyclic diet typeThe cyclic diet implies the presence of low -carbing alternating periods and periods with high carbohydrates in the diet with one fasting day per week. The temporary intervals between these periods and their duration are individually selected depending on the objectives and the sports regime, and can also vary depending on the state of the body and the overall well-being. The type of cyclic diet is shown to those who lead an intense lifestyle and practice high physical activity, and feels weak with insufficient carbohydrates in the food. In such cases, carbohydrates periods reconstitute the exhausted reserves of the body, allowing you to maintain a lifestyle and a training intensity at the required level. Type of ceto-rhythmIn this option, special attention is paid to the number of carbohydrates taken before and after training. For this, for a certain period of time on the diet, it is necessary to assess the reaction of the body to a different number of carbohydrates taken and to determine the best time for their administration. The task of this period is to determine the optimal quantity of carbohydrates and the level of their content, which provides the necessary body performance. The Thargen diet offers increased consumption of carbohydrates on training days (during the drive window) before and after the charges. On other days, the number of carbohydrates in the diet corresponds to the calculations for the standard speed type. In this case, taking carbohydrates provides the body with energy while maintaining the state of ketosis. In other words, unlike a cyclic diet, in which periods of replenishment of glycogen reserves are provided, the target diet aims to maintain glycogen reserves at an optimal level. And it is also very important not to forget that in the meals of the "near ceiling", it is necessary to reduce the share of fats. Choosing the optionIn order to decide what type of diet is right for you, in addition to the objective pursued, you must follow the condition of your body in the course of respect (change in the motor activity of well). It is initially recommended to build your diet for 1 to 2 weeks on the basis of a standard diet, then, after having determined how much this nutrition is reflected in your life and body settings, you can proceed to a diet for a longer period or other types of diet.According to famous experts, the type of cyclic diet is the most optimal for the vast majority. The type of targete diet is suitable for those that are already actively actively, for a long time and to train intensively and for them, a small consumption of carbohydrates is more useful than their long -term restriction.IndicationsEpilepsy in young children.As a diet to lose weight / set of muscle mass / lesser body.Authorized productsThe diet is formed mainly due to red meat in any culinary transformation, poultry meat (chicken, turkey), rabbit, fat varieties of river and seafish (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, tourism). The power of the power must contain hard cheese, butter, butter, butter, butter, butter, butter, butter. Cottage cheese, sure cream and other dairy products with green vegetables rich in fat, with a high content of organic fibers. It is necessary to include cauliflower, broccoli, Beijing cabbage and white cabbage, celery stems, zucchini, cucumbers, green salad leaves, stands, onions. The diet is walnut and other nuts, peanuts, flax seeds, olives. Fully or partially limited productsThe list of Keto prohibited DOES includes sugar, pastries, cookies, waffles, frozen, candies, chocolate, jams, various dried fruits, starch, powdered drinks, sound, seeds, carbonated drinks, sorbit and fruit products. Type of bread, crackers, carrots, potatoes, beets and other starchy vegetables, sweet dairy products, juice, melon, bananas, grapes, fruit, beer, honey, products with caffeine content. 
Keto-Diet menu (diet)With any type of keto-diet, it is important to be able to make a menu independently for a day / week.The indicative algorithm of this process is given below:Determine your need for daily calories, depending on the objective - weight loss, a set of muscle mass or burning fat while maintaining the weight. Take, for example, a standard type of keto-rusing with a 2000 kcal diet and a person weighing 75 kg.The protein consumption standard is - 2 g dry weight per kg of weight. In other words, the protein content in the daily diet must be 75 * 2 = 150 g.A specified amount of carbohydrates 30 g / day at the rate of 0. 40 g / kg.We calculate the calorie content of the protein-carbo-hydrate component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We do a calculation (150 + 30) * 4 = 720 kcal. In other words, due to these nutrients, we provide the body of 720 kcal.We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing quantity of energy is divided into 9. Thus, the daily fat rate in the food must be 142 g.In addition, given the number of macro nutrients required and the ratio of proteins and fats, we divided into number of meals. For example, with five unique foods for a meal, there will be 30 g of protein, 5 g of carbohydrates each and 28-29 g of fat. Remember that the protein / fat ratio is calculated for the whole day, not in a single meal.Select the products you need from the list of authorized authorizations and calculate the contents of nutrients in 100 g of them (depending on special tables) and make your menu for a week. Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
VarietiesThere are several varieties of keto-diet. When determining the desired option, it is always necessary to take into account priority tasks for a particular case and a person (to lose weight, to increase muscle mass, body drying), however, in practice, the choice of food is often chaotic. The following diet varieties are more popular: Classic (standard, basic) diet typeIn this option, carbohydrate loading periods are not provided. In this diet, the constant level of macronutrients (a high / moderate level of protein content, a high level of fat content and an extremely low level of carbohydrates) is supported. The standard food version is recommended for people who lead a lifestyle not too active, and the training regime is a small intensity. A decrease in carbohydrate content in food for their performance will not be significantly affected.Cyclic diet typeThe cyclic diet implies the presence of low -carbing alternating periods and periods with high carbohydrates in the diet with one fasting day per week. The temporary intervals between these periods and their duration are individually selected depending on the objectives and the sports regime, and can also vary depending on the state of the body and the overall well-being. The type of cyclic diet is shown to those who lead an intense lifestyle and practice high physical activity, and feels weak with insufficient carbohydrates in the food. In such cases, carbohydrates periods reconstitute the exhausted reserves of the body, allowing you to maintain a lifestyle and a training intensity at the required level. Type of ceto-rhythmIn this option, special attention is paid to the number of carbohydrates taken before and after training. For this, for a certain period of time on the diet, it is necessary to assess the reaction of the body to a different number of carbohydrates taken and to determine the best time for their administration. The task of this period is to determine the optimal quantity of carbohydrates and the level of their content, which provides the necessary body performance. The Thargen diet offers increased consumption of carbohydrates on training days (during the drive window) before and after the charges. On other days, the number of carbohydrates in the diet corresponds to the calculations for the standard speed type. In this case, taking carbohydrates provides the body with energy while maintaining the state of ketosis. In other words, unlike a cyclic diet, in which periods of replenishment of glycogen reserves are provided, the target diet aims to maintain glycogen reserves at an optimal level. And it is also very important not to forget that in the meals of the "near ceiling", it is necessary to reduce the share of fats. Choosing the optionIn order to decide what type of diet is right for you, in addition to the objective pursued, you must follow the condition of your body in the course of respect (change in the motor activity of well). It is initially recommended to build your diet for 1 to 2 weeks on the basis of a standard diet, then, after having determined how much this nutrition is reflected in your life and body settings, you can proceed to a diet for a longer period or other types of diet.According to famous experts, the type of cyclic diet is the most optimal for the vast majority. The type of targete diet is suitable for those that are already actively actively, for a long time and to train intensively and for them, a small consumption of carbohydrates is more useful than their long -term restriction.IndicationsEpilepsy in young children.As a diet to lose weight / set of muscle mass / lesser body.Authorized productsThe diet is formed mainly due to red meat in any culinary transformation, poultry meat (chicken, turkey), rabbit, fat varieties of river and seafish (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, tourism). The power of the power must contain hard cheese, butter, butter, butter, butter, butter, butter, butter. Cottage cheese, sure cream and other dairy products with green vegetables rich in fat, with a high content of organic fibers. It is necessary to include cauliflower, broccoli, Beijing cabbage and white cabbage, celery stems, zucchini, cucumbers, green salad leaves, stands, onions. The diet is walnut and other nuts, peanuts, flax seeds, olives. Fully or partially limited productsThe list of Keto prohibited DOES includes sugar, pastries, cookies, waffles, frozen, candies, chocolate, jams, various dried fruits, starch, powdered drinks, sound, seeds, carbonated drinks, sorbit and fruit products. Type of bread, crackers, carrots, potatoes, beets and other starchy vegetables, sweet dairy products, juice, melon, bananas, grapes, fruit, beer, honey, products with caffeine content. Keto-Diet menu (diet)With any type of keto-diet, it is important to be able to make a menu independently for a day / week.The indicative algorithm of this process is given below:Determine your need for daily calories, depending on the objective - weight loss, a set of muscle mass or burning fat while maintaining the weight. Take, for example, a standard type of keto-rusing with a 2000 kcal diet and a person weighing 75 kg.The protein consumption standard is - 2 g dry weight per kg of weight. In other words, the protein content in the daily diet must be 75 * 2 = 150 g.A specified amount of carbohydrates 30 g / day at the rate of 0. 40 g / kg.We calculate the calorie content of the protein-carbo-hydrate component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We do a calculation (150 + 30) * 4 = 720 kcal. In other words, due to these nutrients, we provide the body of 720 kcal.We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing quantity of energy is divided into 9. Thus, the daily fat rate in the food must be 142 g.In addition, given the number of macro nutrients required and the ratio of proteins and fats, we divided into number of meals. For example, with five unique foods for a meal, there will be 30 g of protein, 5 g of carbohydrates each and 28-29 g of fat. Remember that the protein / fat ratio is calculated for the whole day, not in a single meal.Select the products you need from the list of authorized authorizations and calculate the contents of nutrients in 100 g of them (depending on special tables) and make your menu for a week. Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
Classic (standard, basic) diet typeIn this option, carbohydrate loading periods are not provided. In this diet, the constant level of macronutrients (a high / moderate level of protein content, a high level of fat content and an extremely low level of carbohydrates) is supported. The standard food version is recommended for people who lead a lifestyle not too active, and the training regime is a small intensity. A decrease in carbohydrate content in food for their performance will not be significantly affected.Cyclic diet typeThe cyclic diet implies the presence of low -carbing alternating periods and periods with high carbohydrates in the diet with one fasting day per week. The temporary intervals between these periods and their duration are individually selected depending on the objectives and the sports regime, and can also vary depending on the state of the body and the overall well-being. The type of cyclic diet is shown to those who lead an intense lifestyle and practice high physical activity, and feels weak with insufficient carbohydrates in the food. In such cases, carbohydrates periods reconstitute the exhausted reserves of the body, allowing you to maintain a lifestyle and a training intensity at the required level. Type of ceto-rhythmIn this option, special attention is paid to the number of carbohydrates taken before and after training. For this, for a certain period of time on the diet, it is necessary to assess the reaction of the body to a different number of carbohydrates taken and to determine the best time for their administration. The task of this period is to determine the optimal quantity of carbohydrates and the level of their content, which provides the necessary body performance. The Thargen diet offers increased consumption of carbohydrates on training days (during the drive window) before and after the charges. On other days, the number of carbohydrates in the diet corresponds to the calculations for the standard speed type. In this case, taking carbohydrates provides the body with energy while maintaining the state of ketosis. In other words, unlike a cyclic diet, in which periods of replenishment of glycogen reserves are provided, the target diet aims to maintain glycogen reserves at an optimal level. And it is also very important not to forget that in the meals of the "near ceiling", it is necessary to reduce the share of fats. Choosing the optionIn order to decide what type of diet is right for you, in addition to the objective pursued, you must follow the condition of your body in the course of respect (change in the motor activity of well). It is initially recommended to build your diet for 1 to 2 weeks on the basis of a standard diet, then, after having determined how much this nutrition is reflected in your life and body settings, you can proceed to a diet for a longer period or other types of diet.According to famous experts, the type of cyclic diet is the most optimal for the vast majority. The type of targete diet is suitable for those that are already actively actively, for a long time and to train intensively and for them, a small consumption of carbohydrates is more useful than their long -term restriction.IndicationsEpilepsy in young children.As a diet to lose weight / set of muscle mass / lesser body.Authorized productsThe diet is formed mainly due to red meat in any culinary transformation, poultry meat (chicken, turkey), rabbit, fat varieties of river and seafish (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, tourism). The power of the power must contain hard cheese, butter, butter, butter, butter, butter, butter, butter. Cottage cheese, sure cream and other dairy products with green vegetables rich in fat, with a high content of organic fibers. It is necessary to include cauliflower, broccoli, Beijing cabbage and white cabbage, celery stems, zucchini, cucumbers, green salad leaves, stands, onions. The diet is walnut and other nuts, peanuts, flax seeds, olives. Fully or partially limited productsThe list of Keto prohibited DOES includes sugar, pastries, cookies, waffles, frozen, candies, chocolate, jams, various dried fruits, starch, powdered drinks, sound, seeds, carbonated drinks, sorbit and fruit products. Type of bread, crackers, carrots, potatoes, beets and other starchy vegetables, sweet dairy products, juice, melon, bananas, grapes, fruit, beer, honey, products with caffeine content. Keto-Diet menu (diet)With any type of keto-diet, it is important to be able to make a menu independently for a day / week.The indicative algorithm of this process is given below:Determine your need for daily calories, depending on the objective - weight loss, a set of muscle mass or burning fat while maintaining the weight. Take, for example, a standard type of keto-rusing with a 2000 kcal diet and a person weighing 75 kg.The protein consumption standard is - 2 g dry weight per kg of weight. In other words, the protein content in the daily diet must be 75 * 2 = 150 g.A specified amount of carbohydrates 30 g / day at the rate of 0. 40 g / kg.We calculate the calorie content of the protein-carbo-hydrate component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We do a calculation (150 + 30) * 4 = 720 kcal. In other words, due to these nutrients, we provide the body of 720 kcal.We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing quantity of energy is divided into 9. Thus, the daily fat rate in the food must be 142 g.In addition, given the number of macro nutrients required and the ratio of proteins and fats, we divided into number of meals. For example, with five unique foods for a meal, there will be 30 g of protein, 5 g of carbohydrates each and 28-29 g of fat. Remember that the protein / fat ratio is calculated for the whole day, not in a single meal.Select the products you need from the list of authorized authorizations and calculate the contents of nutrients in 100 g of them (depending on special tables) and make your menu for a week. Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
Cyclic diet typeThe cyclic diet implies the presence of low -carbing alternating periods and periods with high carbohydrates in the diet with one fasting day per week. The temporary intervals between these periods and their duration are individually selected depending on the objectives and the sports regime, and can also vary depending on the state of the body and the overall well-being. The type of cyclic diet is shown to those who lead an intense lifestyle and practice high physical activity, and feels weak with insufficient carbohydrates in the food. In such cases, carbohydrates periods reconstitute the exhausted reserves of the body, allowing you to maintain a lifestyle and a training intensity at the required level. Type of ceto-rhythmIn this option, special attention is paid to the number of carbohydrates taken before and after training. For this, for a certain period of time on the diet, it is necessary to assess the reaction of the body to a different number of carbohydrates taken and to determine the best time for their administration. The task of this period is to determine the optimal quantity of carbohydrates and the level of their content, which provides the necessary body performance. The Thargen diet offers increased consumption of carbohydrates on training days (during the drive window) before and after the charges. On other days, the number of carbohydrates in the diet corresponds to the calculations for the standard speed type. In this case, taking carbohydrates provides the body with energy while maintaining the state of ketosis. In other words, unlike a cyclic diet, in which periods of replenishment of glycogen reserves are provided, the target diet aims to maintain glycogen reserves at an optimal level. And it is also very important not to forget that in the meals of the "near ceiling", it is necessary to reduce the share of fats. Choosing the optionIn order to decide what type of diet is right for you, in addition to the objective pursued, you must follow the condition of your body in the course of respect (change in the motor activity of well). It is initially recommended to build your diet for 1 to 2 weeks on the basis of a standard diet, then, after having determined how much this nutrition is reflected in your life and body settings, you can proceed to a diet for a longer period or other types of diet.According to famous experts, the type of cyclic diet is the most optimal for the vast majority. The type of targete diet is suitable for those that are already actively actively, for a long time and to train intensively and for them, a small consumption of carbohydrates is more useful than their long -term restriction.IndicationsEpilepsy in young children.As a diet to lose weight / set of muscle mass / lesser body.Authorized productsThe diet is formed mainly due to red meat in any culinary transformation, poultry meat (chicken, turkey), rabbit, fat varieties of river and seafish (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, tourism). The power of the power must contain hard cheese, butter, butter, butter, butter, butter, butter, butter. Cottage cheese, sure cream and other dairy products with green vegetables rich in fat, with a high content of organic fibers. It is necessary to include cauliflower, broccoli, Beijing cabbage and white cabbage, celery stems, zucchini, cucumbers, green salad leaves, stands, onions. The diet is walnut and other nuts, peanuts, flax seeds, olives. Fully or partially limited productsThe list of Keto prohibited DOES includes sugar, pastries, cookies, waffles, frozen, candies, chocolate, jams, various dried fruits, starch, powdered drinks, sound, seeds, carbonated drinks, sorbit and fruit products. Type of bread, crackers, carrots, potatoes, beets and other starchy vegetables, sweet dairy products, juice, melon, bananas, grapes, fruit, beer, honey, products with caffeine content. Keto-Diet menu (diet)With any type of keto-diet, it is important to be able to make a menu independently for a day / week.The indicative algorithm of this process is given below:Determine your need for daily calories, depending on the objective - weight loss, a set of muscle mass or burning fat while maintaining the weight. Take, for example, a standard type of keto-rusing with a 2000 kcal diet and a person weighing 75 kg.The protein consumption standard is - 2 g dry weight per kg of weight. In other words, the protein content in the daily diet must be 75 * 2 = 150 g.A specified amount of carbohydrates 30 g / day at the rate of 0. 40 g / kg.We calculate the calorie content of the protein-carbo-hydrate component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We do a calculation (150 + 30) * 4 = 720 kcal. In other words, due to these nutrients, we provide the body of 720 kcal.We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing quantity of energy is divided into 9. Thus, the daily fat rate in the food must be 142 g.In addition, given the number of macro nutrients required and the ratio of proteins and fats, we divided into number of meals. For example, with five unique foods for a meal, there will be 30 g of protein, 5 g of carbohydrates each and 28-29 g of fat. Remember that the protein / fat ratio is calculated for the whole day, not in a single meal.Select the products you need from the list of authorized authorizations and calculate the contents of nutrients in 100 g of them (depending on special tables) and make your menu for a week. Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
Type of ceto-rhythmIn this option, special attention is paid to the number of carbohydrates taken before and after training. For this, for a certain period of time on the diet, it is necessary to assess the reaction of the body to a different number of carbohydrates taken and to determine the best time for their administration. The task of this period is to determine the optimal quantity of carbohydrates and the level of their content, which provides the necessary body performance. The Thargen diet offers increased consumption of carbohydrates on training days (during the drive window) before and after the charges. On other days, the number of carbohydrates in the diet corresponds to the calculations for the standard speed type. In this case, taking carbohydrates provides the body with energy while maintaining the state of ketosis. In other words, unlike a cyclic diet, in which periods of replenishment of glycogen reserves are provided, the target diet aims to maintain glycogen reserves at an optimal level. And it is also very important not to forget that in the meals of the "near ceiling", it is necessary to reduce the share of fats. Choosing the optionIn order to decide what type of diet is right for you, in addition to the objective pursued, you must follow the condition of your body in the course of respect (change in the motor activity of well). It is initially recommended to build your diet for 1 to 2 weeks on the basis of a standard diet, then, after having determined how much this nutrition is reflected in your life and body settings, you can proceed to a diet for a longer period or other types of diet.According to famous experts, the type of cyclic diet is the most optimal for the vast majority. The type of targete diet is suitable for those that are already actively actively, for a long time and to train intensively and for them, a small consumption of carbohydrates is more useful than their long -term restriction.IndicationsEpilepsy in young children.As a diet to lose weight / set of muscle mass / lesser body.Authorized productsThe diet is formed mainly due to red meat in any culinary transformation, poultry meat (chicken, turkey), rabbit, fat varieties of river and seafish (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, tourism). The power of the power must contain hard cheese, butter, butter, butter, butter, butter, butter, butter. Cottage cheese, sure cream and other dairy products with green vegetables rich in fat, with a high content of organic fibers. It is necessary to include cauliflower, broccoli, Beijing cabbage and white cabbage, celery stems, zucchini, cucumbers, green salad leaves, stands, onions. The diet is walnut and other nuts, peanuts, flax seeds, olives. Fully or partially limited productsThe list of Keto prohibited DOES includes sugar, pastries, cookies, waffles, frozen, candies, chocolate, jams, various dried fruits, starch, powdered drinks, sound, seeds, carbonated drinks, sorbit and fruit products. Type of bread, crackers, carrots, potatoes, beets and other starchy vegetables, sweet dairy products, juice, melon, bananas, grapes, fruit, beer, honey, products with caffeine content. Keto-Diet menu (diet)With any type of keto-diet, it is important to be able to make a menu independently for a day / week.The indicative algorithm of this process is given below:Determine your need for daily calories, depending on the objective - weight loss, a set of muscle mass or burning fat while maintaining the weight. Take, for example, a standard type of keto-rusing with a 2000 kcal diet and a person weighing 75 kg.The protein consumption standard is - 2 g dry weight per kg of weight. In other words, the protein content in the daily diet must be 75 * 2 = 150 g.A specified amount of carbohydrates 30 g / day at the rate of 0. 40 g / kg.We calculate the calorie content of the protein-carbo-hydrate component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We do a calculation (150 + 30) * 4 = 720 kcal. In other words, due to these nutrients, we provide the body of 720 kcal.We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing quantity of energy is divided into 9. Thus, the daily fat rate in the food must be 142 g.In addition, given the number of macro nutrients required and the ratio of proteins and fats, we divided into number of meals. For example, with five unique foods for a meal, there will be 30 g of protein, 5 g of carbohydrates each and 28-29 g of fat. Remember that the protein / fat ratio is calculated for the whole day, not in a single meal.Select the products you need from the list of authorized authorizations and calculate the contents of nutrients in 100 g of them (depending on special tables) and make your menu for a week. Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
Choosing the optionIn order to decide what type of diet is right for you, in addition to the objective pursued, you must follow the condition of your body in the course of respect (change in the motor activity of well). It is initially recommended to build your diet for 1 to 2 weeks on the basis of a standard diet, then, after having determined how much this nutrition is reflected in your life and body settings, you can proceed to a diet for a longer period or other types of diet.According to famous experts, the type of cyclic diet is the most optimal for the vast majority. The type of targete diet is suitable for those that are already actively actively, for a long time and to train intensively and for them, a small consumption of carbohydrates is more useful than their long -term restriction.IndicationsEpilepsy in young children.As a diet to lose weight / set of muscle mass / lesser body.Authorized productsThe diet is formed mainly due to red meat in any culinary transformation, poultry meat (chicken, turkey), rabbit, fat varieties of river and seafish (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, tourism). The power of the power must contain hard cheese, butter, butter, butter, butter, butter, butter, butter. Cottage cheese, sure cream and other dairy products with green vegetables rich in fat, with a high content of organic fibers. It is necessary to include cauliflower, broccoli, Beijing cabbage and white cabbage, celery stems, zucchini, cucumbers, green salad leaves, stands, onions. The diet is walnut and other nuts, peanuts, flax seeds, olives. Fully or partially limited productsThe list of Keto prohibited DOES includes sugar, pastries, cookies, waffles, frozen, candies, chocolate, jams, various dried fruits, starch, powdered drinks, sound, seeds, carbonated drinks, sorbit and fruit products. Type of bread, crackers, carrots, potatoes, beets and other starchy vegetables, sweet dairy products, juice, melon, bananas, grapes, fruit, beer, honey, products with caffeine content. Keto-Diet menu (diet)With any type of keto-diet, it is important to be able to make a menu independently for a day / week.The indicative algorithm of this process is given below:Determine your need for daily calories, depending on the objective - weight loss, a set of muscle mass or burning fat while maintaining the weight. Take, for example, a standard type of keto-rusing with a 2000 kcal diet and a person weighing 75 kg.The protein consumption standard is - 2 g dry weight per kg of weight. In other words, the protein content in the daily diet must be 75 * 2 = 150 g.A specified amount of carbohydrates 30 g / day at the rate of 0. 40 g / kg.We calculate the calorie content of the protein-carbo-hydrate component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We do a calculation (150 + 30) * 4 = 720 kcal. In other words, due to these nutrients, we provide the body of 720 kcal.We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing quantity of energy is divided into 9. Thus, the daily fat rate in the food must be 142 g.In addition, given the number of macro nutrients required and the ratio of proteins and fats, we divided into number of meals. For example, with five unique foods for a meal, there will be 30 g of protein, 5 g of carbohydrates each and 28-29 g of fat. Remember that the protein / fat ratio is calculated for the whole day, not in a single meal.Select the products you need from the list of authorized authorizations and calculate the contents of nutrients in 100 g of them (depending on special tables) and make your menu for a week. Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
IndicationsEpilepsy in young children.As a diet to lose weight / set of muscle mass / lesser body.Authorized productsThe diet is formed mainly due to red meat in any culinary transformation, poultry meat (chicken, turkey), rabbit, fat varieties of river and seafish (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, tourism). The power of the power must contain hard cheese, butter, butter, butter, butter, butter, butter, butter. Cottage cheese, sure cream and other dairy products with green vegetables rich in fat, with a high content of organic fibers. It is necessary to include cauliflower, broccoli, Beijing cabbage and white cabbage, celery stems, zucchini, cucumbers, green salad leaves, stands, onions. The diet is walnut and other nuts, peanuts, flax seeds, olives. Fully or partially limited productsThe list of Keto prohibited DOES includes sugar, pastries, cookies, waffles, frozen, candies, chocolate, jams, various dried fruits, starch, powdered drinks, sound, seeds, carbonated drinks, sorbit and fruit products. Type of bread, crackers, carrots, potatoes, beets and other starchy vegetables, sweet dairy products, juice, melon, bananas, grapes, fruit, beer, honey, products with caffeine content. Keto-Diet menu (diet)With any type of keto-diet, it is important to be able to make a menu independently for a day / week.The indicative algorithm of this process is given below:Determine your need for daily calories, depending on the objective - weight loss, a set of muscle mass or burning fat while maintaining the weight. Take, for example, a standard type of keto-rusing with a 2000 kcal diet and a person weighing 75 kg.The protein consumption standard is - 2 g dry weight per kg of weight. In other words, the protein content in the daily diet must be 75 * 2 = 150 g.A specified amount of carbohydrates 30 g / day at the rate of 0. 40 g / kg.We calculate the calorie content of the protein-carbo-hydrate component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We do a calculation (150 + 30) * 4 = 720 kcal. In other words, due to these nutrients, we provide the body of 720 kcal.We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing quantity of energy is divided into 9. Thus, the daily fat rate in the food must be 142 g.In addition, given the number of macro nutrients required and the ratio of proteins and fats, we divided into number of meals. For example, with five unique foods for a meal, there will be 30 g of protein, 5 g of carbohydrates each and 28-29 g of fat. Remember that the protein / fat ratio is calculated for the whole day, not in a single meal.Select the products you need from the list of authorized authorizations and calculate the contents of nutrients in 100 g of them (depending on special tables) and make your menu for a week. Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
Authorized productsThe diet is formed mainly due to red meat in any culinary transformation, poultry meat (chicken, turkey), rabbit, fat varieties of river and seafish (tuna, salmon, herring), seafood, egg proteins, vegetable oils (corn, olive, tourism). The power of the power must contain hard cheese, butter, butter, butter, butter, butter, butter, butter. Cottage cheese, sure cream and other dairy products with green vegetables rich in fat, with a high content of organic fibers. It is necessary to include cauliflower, broccoli, Beijing cabbage and white cabbage, celery stems, zucchini, cucumbers, green salad leaves, stands, onions. The diet is walnut and other nuts, peanuts, flax seeds, olives. Fully or partially limited productsThe list of Keto prohibited DOES includes sugar, pastries, cookies, waffles, frozen, candies, chocolate, jams, various dried fruits, starch, powdered drinks, sound, seeds, carbonated drinks, sorbit and fruit products. Type of bread, crackers, carrots, potatoes, beets and other starchy vegetables, sweet dairy products, juice, melon, bananas, grapes, fruit, beer, honey, products with caffeine content. Keto-Diet menu (diet)With any type of keto-diet, it is important to be able to make a menu independently for a day / week.The indicative algorithm of this process is given below:Determine your need for daily calories, depending on the objective - weight loss, a set of muscle mass or burning fat while maintaining the weight. Take, for example, a standard type of keto-rusing with a 2000 kcal diet and a person weighing 75 kg.The protein consumption standard is - 2 g dry weight per kg of weight. In other words, the protein content in the daily diet must be 75 * 2 = 150 g.A specified amount of carbohydrates 30 g / day at the rate of 0. 40 g / kg.We calculate the calorie content of the protein-carbo-hydrate component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We do a calculation (150 + 30) * 4 = 720 kcal. In other words, due to these nutrients, we provide the body of 720 kcal.We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing quantity of energy is divided into 9. Thus, the daily fat rate in the food must be 142 g.In addition, given the number of macro nutrients required and the ratio of proteins and fats, we divided into number of meals. For example, with five unique foods for a meal, there will be 30 g of protein, 5 g of carbohydrates each and 28-29 g of fat. Remember that the protein / fat ratio is calculated for the whole day, not in a single meal.Select the products you need from the list of authorized authorizations and calculate the contents of nutrients in 100 g of them (depending on special tables) and make your menu for a week. Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
Fully or partially limited productsThe list of Keto prohibited DOES includes sugar, pastries, cookies, waffles, frozen, candies, chocolate, jams, various dried fruits, starch, powdered drinks, sound, seeds, carbonated drinks, sorbit and fruit products. Type of bread, crackers, carrots, potatoes, beets and other starchy vegetables, sweet dairy products, juice, melon, bananas, grapes, fruit, beer, honey, products with caffeine content. Keto-Diet menu (diet)With any type of keto-diet, it is important to be able to make a menu independently for a day / week.The indicative algorithm of this process is given below:Determine your need for daily calories, depending on the objective - weight loss, a set of muscle mass or burning fat while maintaining the weight. Take, for example, a standard type of keto-rusing with a 2000 kcal diet and a person weighing 75 kg.The protein consumption standard is - 2 g dry weight per kg of weight. In other words, the protein content in the daily diet must be 75 * 2 = 150 g.A specified amount of carbohydrates 30 g / day at the rate of 0. 40 g / kg.We calculate the calorie content of the protein-carbo-hydrate component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We do a calculation (150 + 30) * 4 = 720 kcal. In other words, due to these nutrients, we provide the body of 720 kcal.We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing quantity of energy is divided into 9. Thus, the daily fat rate in the food must be 142 g.In addition, given the number of macro nutrients required and the ratio of proteins and fats, we divided into number of meals. For example, with five unique foods for a meal, there will be 30 g of protein, 5 g of carbohydrates each and 28-29 g of fat. Remember that the protein / fat ratio is calculated for the whole day, not in a single meal.Select the products you need from the list of authorized authorizations and calculate the contents of nutrients in 100 g of them (depending on special tables) and make your menu for a week. Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
Keto-Diet menu (diet)With any type of keto-diet, it is important to be able to make a menu independently for a day / week.The indicative algorithm of this process is given below:Determine your need for daily calories, depending on the objective - weight loss, a set of muscle mass or burning fat while maintaining the weight. Take, for example, a standard type of keto-rusing with a 2000 kcal diet and a person weighing 75 kg.The protein consumption standard is - 2 g dry weight per kg of weight. In other words, the protein content in the daily diet must be 75 * 2 = 150 g.A specified amount of carbohydrates 30 g / day at the rate of 0. 40 g / kg.We calculate the calorie content of the protein-carbo-hydrate component of the diet. It is known that the calorie content of a gram of protein and carbohydrates is 4 kcal. We do a calculation (150 + 30) * 4 = 720 kcal. In other words, due to these nutrients, we provide the body of 720 kcal.We calculate the required quantity of fats in the diet: for this, we subtract 720 from the total calorie content of the diet (2000). We get - 1280 kcal. The calorie content of a gram of fat is 9 kcal. In addition, the missing quantity of energy is divided into 9. Thus, the daily fat rate in the food must be 142 g.In addition, given the number of macro nutrients required and the ratio of proteins and fats, we divided into number of meals. For example, with five unique foods for a meal, there will be 30 g of protein, 5 g of carbohydrates each and 28-29 g of fat. Remember that the protein / fat ratio is calculated for the whole day, not in a single meal.Select the products you need from the list of authorized authorizations and calculate the contents of nutrients in 100 g of them (depending on special tables) and make your menu for a week. Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
Diet Keto, menu for a week (approximate option)An ketone diet for weight loss has been taken as a base, in which 500 kcal of the full -time diet are reduced by the standard.MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
MondayBreakfast3 hard boiled eggs;cucumber salad and white cabbage;Black tea without sugar.LunchCalcinated cottage cheese;Cooked apple puree.DinnerBorsch on meat broth;chicken net;whole grain bread (2 crackers);vegetable salad;Ugular compote.Afternoon snackBeef boiled meat;Rosehip infusion.Dinnerboiled fish;tea.NightProtein cocktail.
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY
TuesdayBreakfastCheese toast;Breath of fish;tea.LunchCottage cheese is fatty.Dinnermeat broth with chicken;Choice of beef;Brown rice;cheese.Afternoon snackOmlet of 3 eggs;Green tea.Dinnerboiled chicken;salad;tea.Nightcasein.
WednesdayBreakfastturkey meat;Sukharik.Lunchblanc cheese;An apple, cooked.Dinnerchicken broth;salmon;Brown rice;Vegetable salad.Afternoon snackcheese.DinnerRabbit meat meat; green tea.NightProtein cocktail.
THURSDAYBreakfast3 hard software eggs;tea.LunchWhite cheese.DinnerFiction soup;their fish tiles;tea.Afternoon snackblanc cheese;Rosehip infusion.DinnerBeef paste;kefir.Nightcasein
FridayBreakfastBrown rice pudding;blanc cheese;cracker;tea.Lunchcheese;A decoction of Kizilov.DinnerFish broth with meatballs;Breath of chicken;Aiva decoction.Afternoon snackDecoction of Rosehon.Dinnerchicken breast;salad;tea.NightUgular kefir.
SATURDAY