Keto diet: weekly menu for women for weight loss

Are you trying to lose weight quickly and maintain the results? The 1100 calorie per day diet will make you a better person! Gather your will and start working. Most lazy people are skeptical about low-calorie diets, and among them there are many nutritionists and theorists who have not lifted a finger to get themselves in order. How many times have you seen celebrity doctors on cable television, fit and slender?

• We recommend reading: diet for 1000 and 1200 calories per day

There is no need to work your ass off in the gym and force yourself to starve.

How many times have you visited your doctor or nutritionist, seen their obesity and health problems, and thought - what can he teach me and advise me? But it’s all simple – plan your diet correctly, calculate calories, and create an exercise program. After all, you can enjoy light exercise without a long walk.

The essence of the diet

If you are an ordinary, average woman, not an athlete, and your lifestyle cannot be called active, then the energy content of the daily diet menu will be a little more than 1100 calories.

Success awaits those who prepare a lot of salads, eat cereals and bread in moderation, and lean meat. Many people go through the diet successfully, but there are often problems with the exit. This creates a misconception about the ineffectiveness of the diet.

You should not exceed 1100 calories per day, because the body will begin to accumulate extra pounds.

With an increase in caloric intake, the body will accumulate fats in reserve. As a result, you will quickly recover, you will become even larger than before starting the diet, and you will be disappointed in the method of losing weight. To avoid this, you need to slowly and constantly add calories to the menu.

Cutting back on your regular diet is stressful.

The first week of leaving the diet

• 1 day – one thousand two hundred calories per day;
• Day 2 – one thousand one hundred;
• 3 day – one thousand one hundred;
• 4th day – one thousand three hundred;
• Day 5 – one thousand two hundred;
• Day 6 – one thousand one hundred;
• Day 7 – one thousand four hundred.

The second week of leaving the diet - add one hundred calories on all days except 1100. If the weight increases, then do a fasting day of 1100.

The third week of leaving the diet

• For the first three days, eat as usual;
• Day 4 – one thousand one hundred calories;
• Days 5 and 6 – as usual;
• Day 7 – 1100 calories.

Fourth week of quitting the diet

• 1 day - as usual, plus three hundred calories;
• 2, 3, 4 days - as usual;
• Day 5 – unloading 1100;
• Days 6 and 7 – eat as usual.

This way you will speed up your metabolism and consolidate the correct diet without extra pounds. Remember to gradually increase your physical activity.

Experts' opinions

Expert opinions about the keto diet are quite varied. Most of them believe that such nutrition does not destroy muscle tissue and replenishes the supply of useful elements in the body. Another advantage of the diet is the absence of fasting and appetite control. The thoughts of someone losing weight will not be occupied with food.

Nutritionists note that the lost kilograms do not return again. The main thing is not to indulge in fatty and sweet foods in the future, and also to engage in physical activity.

Experts warn that during a keto diet a person may experience heaviness in the stomach and flatulence. This occurs due to a lack of fiber in the diet. Therefore, it is important to add apples and sour grapes to the menu. In any case, you should consult a doctor before starting a keto diet, because it can cause a deficiency of glucose in the blood.

Menu for every day

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

What foods can and cannot be eaten

The list of permitted products looks like this:

• chicken, beef, turkey;
• seafood;
• fatty fish;
• green vegetables and herbs;
• olive and vegetable oils;
• eggs;
• milk and fermented milk products;
• nuts;
• berries.

It is important to exclude the following products from the menu:

• sugar and all products containing it;
• potato;
• rice;
• pasta;
• bread;
• soda;
• baked goods and baked goods;
• margarine;
• alcohol;
• sweet fruits;
• beets;
• carrot.

Judging by the list of permitted and prohibited foods, your usual diet will have to change significantly.

Dish recipes

Rice salad with apple and creamy French dressing

To prepare the dish you will need: two sweet apples, low-fat cream - four tablespoons, one and a half tablespoons of lemon juice, one glass of boiled rice, spices. Peel and chop the apples, add lemon juice. Next, add cooked rice, stir and pour over the dressing. Dressing – whipped cream with lemon juice and spices. Place the salad in the refrigerator for forty minutes.

Cod salad with horseradish

Cut the boiled cold cod into pieces. Cut peeled boiled potatoes and pickled cucumbers into slices. Put grated horseradish in a bowl, add low-fat sour cream, spices, vinegar. Mix all this and transfer to a salad bowl. Garnish the salad with cucumber slices, finely chopped green onions, grated horseradish and parsley.

For two hundred and fifty grams of cod - four five pieces of potatoes, two cucumbers, one hundred grams of horseradish, half a glass of sour cream, two teaspoons of vinegar, fifty grams of green onions.

Clear broth with vegetables

Beef bones two hundred grams, aromatic roots: onions five grams, carrots five grams, parsley and celery five grams, cauliflower one hundred and fifty grams, carrots fifty grams, green peas (shelled) twenty-five grams, dill or parsley, salt.

Beef bones are chopped, placed in a saucepan, poured with cold water, allowed to boil, skim off the foam and simmer over low heat for two to three hours, occasionally skimming off the fat. The aromatic roots are cut into thin slices and fried in a frying pan, added to the broth and cooking continues. Salt is added to the broth at the end of cooking. The broth is boiled for four to five hours, filtered, poured into deep plates, and vegetables, chopped dill or parsley, separately boiled in salted water, are added there.

Fruit salad with pomegranate and orange syrup

For the recipe: fifty grams of pomegranate seeds, half an orange, fifty grams of seedless grapes, half a kiwi, fifty grams of orange syrup and a quarter of a banana. Peel the orange and cut into slices. Cut the grapes in half. Peel the kiwi, cut into slices, and cut the banana into small pieces. Place all the fruits in a salad bowl, mix and garnish with pomegranate. Drizzle with orange syrup before serving.

Fruit salad with pine nuts, pomegranate seeds and herbs

You will need: one persimmon, parsley, pine nuts - twenty-five grams, pomegranate seeds - fifty grams, olive oil - fifteen grams, two pears, light raisins - twenty grams, one tangerine, two apples. Cut all fruits into equal pieces. Add pine nuts, raisins and pomegranate seeds. Season with olive oil and garnish with finely chopped herbs.

Diet features (1300 kcal per day)

One of the effective ways to lose extra pounds is to reduce the caloric content of your daily diet. Those losing weight should select a daily menu so that instead of 2 thousand kilocalories (the daily norm for females), they consume no more than 1300 kcal in food.

1300 kilocalories is an indicator at which the body can function normally and at the same time burn fat deposits. The duration of the diet can vary from 7 to 12 days, in rare cases – up to a month (only under the constant supervision of a nutritionist).

After a week of dietary nutrition, you need to continue to maintain a balanced diet so that the results obtained are not only preserved, but also your body weight continues to decrease. To create a healthy daily diet plan, you need to have a good understanding of low-calorie foods.

Content:

• Diet features (1300 kcal per day)
• Rules for a healthy diet (1300 kcal per day)
• Menu for one day
• Meals for 7 days
• Reviews about the diet (no more than 1300 kcal per day)

Low-calorie healthy foods include: low-fat kefir, beef kidneys and heart, chicken breast, low-fat sea fish (trout, pollock), vegetables (cucumbers, tomatoes, zucchini, cabbage, bell peppers), berries and fruits. You need to be careful with potatoes, since their energy value is much higher compared to other vegetables.

The lowest-calorie foods are considered to be: seaweed, pineapple and grapefruit. Grapefruit is also good because it satisfies hunger, reduces appetite and, like pineapple, burns fat.

Low-calorie foods (except meat) are consumed raw (fresh). For variety, vegetables can be steamed or baked in the oven. These cooking methods will help preserve the beneficial properties of foods.

It is necessary to eat 4 to 5 times a day in fractional portions. Three of the meals should be main meals (morning, lunch, evening). It is advisable to snack on fruits and berries.

When composing your daily dietary meal, you must adhere to the following distribution of the daily diet: 30% in the morning, 40% at lunch, 20% in the evening, 10% for snacks.

Useful tips

• If you have allergies or intolerances to foods, replace them;
• Eat at the same time;
• Consult your doctor or nutritionist;
• Set goals and strive to lose at least one kilogram per week;
• Reward yourself every week for another small victory over excess weight, you deserve a prize that you decide for yourself;
• Don’t scold yourself for failures and mistakes;
• Portions should be small, buy yourself a small plate. Your daily menu should consist of five to six meals;
• Snack on fruit;
• Drink about two liters of clean water per day;
• During the diet, exercise moderately, and when you go out and increase the calorie content of the menu, physical activity should increase;
• Hang a calorie table on the refrigerator, keep a diary, make changes to your menu every week;
• It is best to be on a diet for one week, maximum three;
• It is not recommended to eat fried, sweet and starchy foods;
• Leaving the diet is as important as being on it; make a menu in advance for the week ahead;
• Do not use vegetables rich in starch;
• Use lean sources of protein;
• On your menu, main meals should be around three hundred calories;
• Give yourself strong motivation. Good luck!

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

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Advice from a nutritionist - the author of the menu

1. Proper nutrition for weight loss means certain and constant eating hours.
2. Set realistic goals for yourself. Ideally, you should strive to lose at least one kilogram per week. Even if this figure seems too small to you, remember that the results of gradual weight loss last longer than the effect of an express diet.
3. Reward achievements. When you're on a diet and counting calories, it's important to encourage your persistence and willpower every one to two weeks - this strengthens your determination to stick it out and stick to the diet with the initial zeal. Give yourself small incentive prizes.
4. Don't be too hard on yourself. If you overeat chocolate once or do not lose the planned kilogram per week, do not beat yourself up. You just need to find the strength to return to a healthy diet the next day.
5. Eat often, but in small portions. Try to have enough protein in your weekly diet. You can snack on light, high-fiber foods, such as dried fruits. Drink plenty of lime and ice water or herbal tea to fill your stomach.
6. Choose exercises to your liking. If you hate the thought of going to the gym, take advantage of every opportunity to exercise. Forget about the elevator! Walking for two hours at a moderate pace will burn as many calories as a holiday meal and a glass of wine.
7. Reduce your portion sizes. Change your usual plate to a smaller one.

Read on:

• How to lose 10 kg in a week
• What foods to exclude to lose weight
• How many calories do you need per day to lose weight?

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