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Ketogenic diet options, menus and healthy recipes

The keto diet is a low-carbohydrate diet in which the body uses ketones as an energy source. These substances are formed during the breakdown of adipose tissue. This diet allows you to lose a few pounds in a month.

foods and diet plan keto diet

About ketosis

When there is a lack of glucose, the body can enter ketosis. In some areas, carbohydrate foods are seasonal, so energy comes only from fatty foods. Ketogenic diet is effective in terms of weight loss, but you need to know the principles of its action in order not to harm the body.

The essence of the diet

The main purpose of the method is to change the metabolism. The body changes from glycolysis to lipolysis. This requires a minimum of 2-3 weeks. There will not be much fat loss in the first 7 days as the remaining glucose will be depleted. Reconstruction of the body takes place in 4 stages:

  1. Continues 12 hours after the last carbohydrate intake. During this time, all glucose will be consumed.
  2. Lasts 12-48 hours. Glycogen located in the muscles and liver is consumed.
  3. Metabolic changes begin. The body receives energy from proteins and fatty acids.
  4. The final stage starts on the 7th day. The body builds on a ketogenic regime by giving up protein energy.

You can not completely eliminate carbohydrates from the menu, because such a regime is life threatening.

Pros and cons

Initially, this form of nutrition was used to treat epilepsy in children. It turned out that with such a diet, external changes also occur. The principle of changing products is not used in the menu. Substances must enter the body in the following proportions:

  • oils - 75%;
  • proteins - 20%;
  • carbohydrates - 5%.

Positive results of diet use:

  1. Weight loss due to the use of body fat, muscle mass is not reduced.
  2. A balanced menu does not cause hunger, so you can lose weight without worries.
  3. Ketone diet is useful for cancer, epilepsy, depression and Alzheimer's disease.
  4. Lowering blood sugar levels.
  5. Normalization of blood pressure and cholesterol levels.
  6. Get rid of acne and improve the condition of the skin.

Despite the obvious advantages, you should consult a specialist before using this system. Disadvantages include:

  1. Digestive disorders due to lack of fiber.
  2. Lack of sufficient vitamins and essential substances in the body due to the restriction of carbohydrates. In addition, it is necessary to take vitamin complexes.
  3. Deterioration of well-being is possible in the early stages: weakness, decreased concentration, decreased performance because the body does not have enough glucose. If this condition persists for about 2 weeks, you should consult a doctor.
  4. The need to take food with you because it is difficult to find low-carbohydrate foods in stores.
  5. The smell of acetone can come from the mouth, sweat and urine.

In addition, it is not recommended to eat this way during exercise or during active power loads. Often, undiagnosed diseases occur after such diets.

Dietary effects

The effectiveness of such foods increases when a few rules are followed:

  1. Choose a vitamin complex to compensate for the lack of necessary substances.
  2. You should undergo a medical examination before starting a diet. This diet is suitable for people in excellent health.
  3. Analyze the list of forbidden foods. If the body is stressed when giving up bread, it is better to find another way to lose weight.
  4. In the first weeks there will be a resumption of metabolic processes, so there is no need to put increasing mental or physical stress on the body during this period.
  5. It takes a lot of time to cook a diet, but you should try not to eat unhealthy foods.
  6. For the normal functioning of the gastrointestinal tract, it is necessary to include fiber-rich foods in the menu.
  7. Double your water intake.

This diet for weight loss affects everyone in different ways and is not suitable for everyone. Weight loss in 1 month varies from 5 to 10 kg.

This diet is suitable for men who accumulate fat in the abdomen. The amount of calories is practically not reduced, and weight loss occurs due to the reduction of the amount of carbohydrates consumed.

Doctors' opinions on such a diet are ambiguous, but all experts agree that it is necessary to be examined in a medical institution before starting to lose weight, and if severe weakness or dizziness occurs, consult a doctor immediately.

Permitted and prohibited products

List of foods that can be used:

  1. Meat: chicken, turkey, pork, beef.
  2. Sea fish: tuna, salmon, salmon, herring.
  3. Hazel.
  4. Seafood: squid, mussels, crab, shrimp.
  5. Eggs: quail and chicken.
  6. Milk with a fat content of up to 1. 5%.
  7. Fermented dairy products with minimal fat content, without chemical additives.
  8. Vegetables. The ratio for 1 reception is not more than 40-50 g. The leaves of the district can be eaten in unlimited quantities.
  9. Fruits: orange and grapefruit.

Based on this list, various diet menu options are established. List of foods that are prohibited for weight loss:

  • sugar;
  • bal;
  • cereals;
  • any baked goods;
  • dried fruits;
  • pasta;
  • low-fat foods (containing carbohydrates);
  • starchy vegetables (potatoes, carrots);
  • confectionery;
  • sweet fruits (bananas, grapes).

It is important to monitor calorie intake.

Basic principles

Nutrition principles:

  1. Number of meals 5-6 times a day, 3 hours apart.
  2. Need to eat in small portions.
  3. The amount of water you drink per day should be at least 3 liters.
  4. Smooth entry and exit from the diet.
  5. The amount of fat consumed should be twice the amount of protein.
  6. Fat should make up 60% of your daily diet.
  7. The amount of carbohydrates should be minimized.
  8. Control of sugar and starch intake.
  9. Moderate physical activity.

The effectiveness of the method is achieved only by strict adherence to the listed rules.

Types of diets and their menu

There are several options for the diet menu, so you can choose the most optimal one.

Standard classic fixed

This option is the most affordable. Its essence is a minimum carbohydrate intake. Daily caloric intake is calculated depending on the target:

  1. If you need to gain muscle mass, add 600 kcal to your daily intake.
  2. If you need to lose weight, 600 kcal is removed from the consumption ratio.

Menu for the week:

  1. Monday: breakfast: scrambled eggs (3 eggs), fried cheese (40 g), coffee; snack: any nuts (30 g); dinner: baked chicken breast (170 g), cucumber (1-2 pieces); dinner: baked hake (150 g), salad (150 g).
  2. Tuesday: breakfast: boiled egg (2 pieces), cabbage salad, tea or coffee; snacks: smoothies (cottage cheese, nuts and yogurt); dinner: fried chicken (200 g), boiled asparagus; Dinner: tuna (150 g), salad (cucumber, tomato).
  3. Wednesday: Breakfast: cheesecakes (2 pieces), Coffee; snack: yogurt (150 ml), nuts; dinner: baked salmon (150 g); dinner: seafood salad (150 g).
  4. Thursday: Breakfast: scrambled eggs (3 eggs, fried pork, spinach), tea; snack: yogurt cheese balls; dinner: fried beef (150 g), cucumber, pasta (1 serving); Dinner: salmon with tomatoes baked in the oven (150 g).
  5. Friday: breakfast: eggs mixed with vegetables, coffee; snack: any green vegetables; dinner: fried pork with baked vegetables (150 g); Dinner: smoked salmon, boiled eggs, Chinese cabbage salad.
  6. Saturday: breakfast: croutons with cheese, tea; snack: hazelnuts (30 g); dinner: fried salmon with cucumber; dinner: hot salad (vegetables, seafood).
  7. Sunday: breakfast: cottage cheese with walnuts, tea; snack: toast with tea; dinner: pork fried with tomatoes and dipped in egg yolk; Dinner: baked fish with cheese and vegetables.

Target - target, power

This method is suitable for women who lead an active lifestyle. Carbohydrates are allowed before and after exercise. Glucose increases the effects of physical activity and provides energy for exercise. Consumption of 1 g of carbohydrates per 1 kg of body weight is allowed.

Periodic

The diet includes periodic carbohydrate loads to maintain muscle glycogen levels. This feeding option is available 2 weeks after the onset of ketosis. It is allowed to consume 5-10 g of carbohydrates per 1 kg of body weight, reduce the amount of fat and leave high levels of protein products. Downloading can take between 9 and 36 hours. You must start with a minimum mark. Then you can gradually add 2 hours each time, paying attention to the condition of the body.

Quit the keto diet

buckwheat and rice porridge to get out of the keto diet

You should gradually add new products to the menu to strengthen the result. You can eat 100-150 g of porridge once a day. For the first time, you should give up freshly baked products. It is also not recommended to eat fried and smoked foods, because the body does not benefit from such foods.

Recipes

All recipes presented are low in carbohydrates. Egg preparation methods:

omelet with vegetables for keto diet
  1. Put the eggs in cold water or cook for 4 minutes (soft-boiled) or 8-minute (boiled). Can be eaten with mayonnaise.
  2. Fry the eggs in butter on 1 or 2 sides. Add salt and pepper.
  3. Add 2 eggs and 2 tablespoons of melted butter. l. heavy cream. Tap salt and pepper and mix. Add onion and fried cheese. Can be served with fried pork.
  4. Mix 3 eggs with 3 tablespoons. l. Add heavy cream, salt and spices. Melt the butter and pour into the omelet. When the top hardens, you can add something tasty (fried cheese, bacon, fried mushrooms).

Bread can be replaced with carbohydrate-free bread. You will need the following ingredients to cook (for 8 servings):

  • eggs (3 pieces);
  • cream cheese (100 q);
  • salt (pinch);
  • baking powder (½ teaspoon);
  • psyllium bark (½ osh spoon. l. ).

Cooking technology:

  1. Separate the whites from the yolks.
  2. Whisk the egg whites and salt.
  3. Mix the yolks with the cream cheese. You can add baking powder and psyllium bark for splendor.
  4. Add the whites to the soft yolk mixture.
  5. Place in 8 small (or 6 small) bread pans and bake at 150 ° C for 25 minutes until golden brown.

It can be used to make bread sandwiches. If desired, poppy seeds, sesame seeds and sunflower seeds are added to the dough. Can be used as a base for a large bread roll: Put a layer of cream and berries.

You can make low-carbohydrate cheese pancakes. This will require:

cheesecakes for keto diet
  • cottage cheese 9% (300 g);
  • eggs (1 piece);
  • salt (pinch);
  • coconut flour (1 tbsp. l. );
  • almond flour (1 tablespoon).

Recipe:

  1. Chop the egg, add salt and mix. It is better to take a large bowl, because the dough will knead.
  2. Add cottage cheese and mix.
  3. If the consistency is watery, add the coconut flour and mix thoroughly. In this case, the curd cakes will retain their shape.
  4. Moisten your hands in water, roll the dough into balls and flatten a little.
  5. Dip coconut flour on both sides and place in a preheated pan with melted butter.
  6. Fry the cheese pancakes on each side over medium heat for 3-4 minutes.
  7. Serve with sour cream.

When losing weight you can cook vegetable casserole with chicken. The following items are required:

  • boneless chicken breast or thigh (400 g);
  • large pumpkin (1 piece);
  • eggplant (2 pieces);
  • bell pepper (1 piece);
  • mayonnaise (1 tbsp. l. ).
vegetable casserole for keto diet

Cooking method:

  1. Finely chop the chicken, add salt, pepper and spices to taste. Stir in the meat and leave in the fridge for half an hour.
  2. Peel the eggplant and pumpkin, cut into small cubes.
  3. Finely chop the pepper.
  4. Put the chicken oil in a preheated frying pan and fry on high heat for 10 minutes until half cooked.
  5. Add the vegetables to the pan, add salt and cook on low heat for another 20 minutes.

At the end of cooking, you can use other vegetables and add sour cream or cheese.

Contraindications and damage

Diet affects the production of insulin, so it is contraindicated for people with all types of diabetes. Contraindicated in diseases of the stomach, intestines, bile ducts, liver and kidneys due to the increased load on the digestive and excretory systems.

Only a healthy body can rebuild metabolic processes without side effects and then return to normal metabolic patterns. People with metabolic problems may feel unwell.

There may be delays in the growth and development of the fetus in pregnant women, a decrease in the amount or deterioration of milk quality in breastfeeding women. Such a diet is contraindicated for children, because they are very active and need a lot of carbohydrates. Too much protein is not recommended for the elderly. Their weekly protein intake is 100-150 grams.

Reviews

Opinions of people who lose weight on this technique are ambiguous. Every body reacts differently to carbohydrate deficiency.

  • At first glance, the woman, 36, said: "The advantage of this diet is that there is no need to drastically reduce calorie intake. There are a lot of fatty foods on the menu: fish, meat, nuts, so I feel more comfortable than a balanced diet. "
  • Second review, woman, 28 years old: "I could not sit on this diet because of bloating and constipation due to lack of fiber in the diet. "
  • The third tip, a 55-year-old woman: "I lost weight for 3 months using this technology. As a result, I lost 10 kg. This is not a bad success for my age because metabolic reactions are slower. In addition to external influences, I was able to get rid of food addiction: now sweetsI don't eat. The daily menu is set up so that I don't feel hungry. "