Ketogenic diet options, menus and healthy recipes

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

About ketosis

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

The essence of the diet

The main goal of the method is to change the metabolism. The body goes from glycolysis to lipolysis. This requires a minimum of 2-3 weeks. There will be no major fat loss during the first 7 days, as the rest of the glucose will be used up. The restructuring of the body is performed 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, which is found in the muscles and liver, is consumed.
3. Metabolic changes begin. The body receives energy from proteins and fatty acids.
4. The last stage begins on the 7th day. The body recovers to the ketogenic regime by giving up protein energy.

You cannot completely exclude carbohydrates from the menu, as such a regime is life-threatening.

Advantages and disadvantages

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

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

Positive results from the use of the diet:

1. Weight loss due to the consumption of body fat until muscle mass decreases.
2. The balanced menu does not cause hunger, so you can lose weight without discomfort.
3. The ketone diet is useful in cancer, epilepsy, depression and Alzheimer's disease.
4. Lowering blood sugar levels.
5. Normalize blood pressure and cholesterol levels.
6. Improve skin condition by removing acne.

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

1. Possible indigestion due to lack of fiber.
2. Insufficient intake of vitamins and essential substances in the body due to restriction of carbohydrates. Additional intake of vitamin complexes is needed.
3. In the initial stages, deterioration of well-being is possible: weakness, decreased concentration, reduced performance, because the body does not have enough glucose. If this condition lasts for about 2 weeks, you should see a doctor.
4. The need to take food with you as it is difficult to find low carb foods in stores.
5. There may be an odor of acetone in the mouth, sweat and urine.

In addition, it is not recommended to eat this way during exercise or active exercise. Often after such diets, diseases appear that have not been previously diagnosed.

Dietary effect

The effectiveness of such food increases when several rules are followed:

1. Choose a vitamin complex to compensate for the lack of necessary substances.
2. Before starting the diet, you must undergo a medical examination. This diet is suitable for people in excellent health.
3. Analyze the list of forbidden foods. If when giving up, for example, bread, the body will experience stress, then it is better to find another way to lose weight.
4. In the first weeks there will be a restructuring of metabolic processes, so during this period there is no need to give the body increased mental or physical stress.
5. Cooking diet dishes takes time, but you should try not to eat unhealthy foods.
6. For the normal functioning of the gastrointestinal tract, it is necessary to include foods containing fiber in the menu.
7. Double your water intake.

This weight loss diet affects everyone differently 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 belly fat. The caloric content is practically not reduced and weight loss is due to a reduction in the amount of carbohydrates consumed.

Doctors' comments about such a diet are ambiguous, but all experts agree that before you start losing weight, you need to undergo a medical examination and if you experience severe weakness or dizziness, consult a doctor immediately.

Authorized and prohibited products

List of foods that can be consumed:

1. Meat: chicken, turkey, pork, beef.
2. Sea fish: tuna, salmon, salmon, herring.
3. Nuts.
4. Seafood: squid, mussels, crabs, 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 norm for 1 intake is no more than 40-50 g. Lettuce leaves can be consumed in unlimited quantities.
9. Fruits: oranges and grapefruits.

Based on this list, various diet menu options are built. The list of foods that are prohibited for use in weight loss:

• sugar;
• honey;
• cereals;
• all kinds of baked goods;
• dried fruit;
• pasta;
• low fat foods (they contain carbohydrates);
• starchy vegetables (potatoes, carrots);
• sweets;
• sweet fruits (banana, grapes).

It is important to monitor your calorie intake.

Basic Principles

Principles of nutrition:

1. The number of meals is 5-6 times a day, with breaks of 3 hours.
2. You should 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 as much as that of protein.
6. Fat should make up 60% of your daily diet.
7. The amount of carbohydrates should be kept to a minimum.
8. Control of sugar and starch intake.
9. Moderate physical activity.

The effectiveness of the method comes only in strict compliance with the listed rules.

Varieties of diet and their menu

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

Standard classical constant

This option is the most affordable. Its essence consists in the minimum intake of carbohydrates. Daily calorie intake is calculated depending on the purpose:

1. If you need to gain muscle mass, 600 kcal is added to the daily intake.
2. If you need to lose weight, then 600 kcal is subtracted from the norm of consumption.

Menu of the week:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: all kinds of nuts (30 g); lunch: roasted chicken breast (170 g), cucumber (1-2 pcs. ); dinner: roasted hake (150 g), salad (150 g).
2. Tuesday: breakfast: boiled eggs (2 pcs. ), Cabbage salad, tea or coffee; breakfast: smoothies (cottage cheese, nuts and yogurt); lunch: fried chicken (200 g), boiled asparagus; dinner: tuna (150 g), salad (cucumber, tomato).
3. Wednesday: breakfast: cheesecake (2 pcs. ), Coffee; snack: yogurt (150 ml), nuts; lunch: roasted salmon (150 g); dinner: seafood salad (150 g).
4. Thursday: breakfast: scrambled eggs (3 eggs, fried bacon, spinach), tea; breakfast: balls of cheese with yogurt; lunch: roast beef (150 g), cucumber, pasta (1 serving); dinner: salmon with tomatoes baked in the oven (150 g).
5. Friday: breakfast: scrambled eggs with vegetables, coffee; snack: any vegetables; lunch: fried pork with stewed vegetables (150 g); dinner: smoked salmon, boiled egg, Chinese cabbage salad.
6. Saturday: breakfast: croutons with cheese, tea; snack: nuts (30 g); lunch: fried salmon with cucumber; dinner: hot salad (vegetables, seafood).
7. Sunday: breakfast: cottage cheese with nuts, tea; snack: toast with tea; lunch: pork, fried with tomatoes and dipped in egg yolk; dinner: flounder, baked with cheese and vegetables.

Directed - directed, force

This method is suitable for women with an active lifestyle. Carbohydrates are allowed before and after a workout. Glucose enhances the effect of physical activity and provides energy for exercise. For 1 kg of weight it is allowed to consume 1 g of carbohydrates.

Cyclical

The diet includes a periodic load of carbohydrates to maintain muscle glycogen levels. This dietary option is possible no earlier than 2 weeks after the onset of ketosis. For 1 kg of weight it is allowed to consume 5-10 g of carbohydrates, to reduce the amount of fat and to leave the protein products at a high level. Downloading can take from 9 to 36 hours. You need to start with the minimum grade. You can then gradually add 2 hours to each time, focusing on your body condition.

Getting out of the keto diet

To consolidate the result, you must gradually add new products to the menu. You can eat porridge once a day for 100-150 g. For the first time you should refuse fresh baked goods. Eating fried and smoked foods is also not recommended, as the body does not benefit from such foods.

Recipes for dishes

All recipes presented are low in carbohydrates. Methods for preparing eggs:

1. Put the eggs in cold water and cook for 4 minutes (soft boiled) or 8 minutes (hard boiled). They can be consumed with mayonnaise.
2. Fry the eggs in butter on 1 or 2 sides. Add black pepper and salt.
3. Add 2 eggs and 2 tablespoons to the melted butter. l. cooking cream. Season with salt, pepper and stir. Add onion and grated cheese. It can be served with fried bacon.
4. Mix 3 eggs with 3 tablespoons heavy cream, salt and add spices. Melt the butter and pour into the omelet. When the top hardens, you can add something tasty (grated cheese, bacon, fried mushrooms).

Bread can be replaced with bread without carbohydrates. For cooking you will need the following ingredients (for 8 servings):

• eggs (3 pcs. );
• cream cheese (100 g);
• salt (pinch);
• baking powder (½ teaspoon);
• psyllium flakes (½ tablespoons. l. ).

Cooking technology:

1. Separate the egg whites from the yolks.
2. Beat the egg whites and salt until foamy.
3. Mix the yolks with the cream cheese. For splendor you can add baking powder and psyllium flakes.
4. Carefully add the egg whites to the yolk mixture.
5. Place 8 small (or 6 small) loaves on a baking sheet and bake at 150 ° C for 25 minutes, until golden brown.

This bread can be used to make sandwiches. Poppy, sesame and sunflower seeds are added to the dough as desired. A large loaf can be used as a base for a roll: place a layer of whipped cream and fruit.

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

• cottage cheese 9% (300 g);
• egg (1 pc. );
• salt (pinch);
• coconut flour (1 tbsp. l. );
• almond flour (1 tbsp).

Recipe:

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

While losing weight, you can prepare vegetable stew with chicken. The following ingredients are required:

• boneless chicken breasts or thighs (400 g);
• large zucchini (1 pc. );
• eggplant (2 pcs. );
• Bulgarian pepper (1 pc. );
• mayonnaise (1 tbsp. l. ).

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 aubergines and zucchini, cut into small cubes.
3. Cut the pepper into small pieces.
4. Put the chicken in a pan preheated with oil and fry for 10 minutes on high heat until semi-cooked.
5. Add vegetables to the pan, season with salt and simmer for another 20 minutes on low heat.

You can use other vegetables and add sour cream or cheese at the end of cooking.

Contraindications and harm

Diet affects the production of insulin, which is why it is forbidden for people with diabetes of any type. Due to the increased load on the digestive and urinary system, it is contraindicated in diseases of the stomach, intestines, bile ducts, liver and kidneys.

Only a healthy body is able to restore metabolic processes without side effects and then return to normal metabolic patterns. People who have metabolic problems may feel unwell.

Pregnant women may experience a delay in the growth and development of the fetus, and breastfeeding women may experience a decrease in the amount of milk or a deterioration in its quality. Such a diet is contraindicated for children because they move a lot and need a lot of carbohydrates. Large amounts of protein are not recommended for the elderly. Their weekly protein intake is 100-150 g.

Reviews

The reviews of those who have lost weight for this technique are ambiguous. Every body reacts differently to the lack of carbohydrates.

• First examination, a 36-year-old woman: "The advantage of this diet is that there is no need to drastically reduce calorie intake. The menu contains a lot of fatty foods: fish, meat, nuts, so I feel more comfortable with such a diet than with a balanced one. "
• Second examination, a 28-year-old woman: "I could not sit on this diet because I had bloating and constipation due to a lack of fiber in my diet. "
• Third tip, a 55-year-old woman: "I lost weight with this technology in 3 months. As a result, the weight was reduced by 10 kg. For my age, this is not a bad achievement, as metabolic reactions are slower. In addition to the external effect, I managed to get rid of food addiction: now I do not eat sweets. The daily menu is designed in such a way that the feeling of hunger is not felt. "