Ketogenic diet options, menus and healthy recipes

A 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 several kilograms per month.

About ketosis

The body can enter ketosis if there is a lack of glucose. In some regions, carbohydrate foods are seasonal, so energy only comes from fatty foods. A ketogenic diet is effective in terms of weight loss, but you need to know how it works so as not to harm your body.

The essence of diet

The main goal of the method is to change the metabolism. The body moves from glycolysis to lipolysis. It takes at least 2-3 weeks. During the first 7 days, fat loss will not be high as the remaining glucose will be expended. Body restructuring takes place in 4 stages:

1. Lasts 12 hours after the last carbohydrate intake. During this time, all glucose will be expended.
2. Lasts 12-48 hours. Glycogen, which is found in muscles and the liver, is consumed.
3. Metabolic changes begin. The body absorbs energy from proteins and fatty acids.
4. The last stage begins on the seventh day. The body returns to a ketogenic mode by giving up protein energy.

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

Advantages and disadvantages

This diet was originally used to treat patients with epilepsy. It turned out that such a diet also undergoes external changes. The menu does not use the product change principle. The substance should be administered in the following proportions:

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

Positive diet results:

1. Weight loss due to body fat consumption, while muscle mass does not decrease.
2. A balanced diet 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.
5. Normalization of blood pressure and cholesterol levels.
6. Improving the condition of the skin by getting rid of pimples.

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

1. Possible indigestion due to lack of fiber.
2. Insufficient intake of vitamins and essential substances in the body due to carbohydrate restriction. It is necessary to use additional vitamin complexes.
3. In the initial stages, there may be a deterioration in well-being: weakness, reduced concentration, reduced performance due to insufficient glucose in the body. 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-carbohydrate foods in stores.
5. There may be an acetone odor in the mouth, sweat and urine.

In addition, it is not recommended to eat this way during training or active strength. Such diets often lead to diseases that have not been previously diagnosed.

Diet effect

The effectiveness of such foods increases if a number of conditions are met:

1. Choose a vitamin complex to compensate for the lack of necessary substances.
2. You should have a medical examination before starting your diet. This diet is suitable for people with excellent health.
3. Analyze the list of prohibited foods. If, by 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 the body does not have to cause increased mental or physical stress.
5. Dieting takes time, but you should try not to eat unhealthy foods.
6. For the normal functioning of the gastrointestinal tract, foods containing fiber should be included in the diet.
7. Double your water consumption.

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

This diet is suitable for men who accumulate belly fat. The calorie content is practically not reduced, and weight loss occurs by reducing the amount of carbohydrates consumed.

Doctors' comments on such a diet are unclear, but all experts agree that before losing weight it is necessary to undergo a medical examination and, if severe weakness or dizziness occurs, consult a doctor immediately.

Authorized and prohibited products

List of foods that can be eaten:

1. Meat: chicken, turkey, pork, beef.
2. Sea fish: tuna, salmon, salmon, herring.
3. Nuts.
4. Seafood: squid, mussels, crabs, shrimps.
5. Eggs: quail and chicken.
6. Milk with a fat content of up to 1, 5%.
7. Fermented milk products with a minimum fat content, without chemical additives.
8. Vegetables. The rate of 1 intake is not more than 40-50 g Lettuce can be eaten in unlimited quantities.
9. Fruits: oranges and grapefruits.

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

• sugar;
• honey;
• cereals;
• any baked goods;
• dried fruits;
• pasta;
• low fat foods (they contain carbohydrates);
• starchy vegetables (potatoes, carrots);
• sweets;
• sweet fruits (bananas, grapes).

It is important to keep track of your calorie intake.

Basic principles

Nutrition principles:

1. The number of meals is 5-6 times a day, with breaks of 3 hours.
2. You should eat small portions.
3. The amount of water drunk per day must be at least 3 liters.
4. Smooth entry and exit.
5. The amount of fat consumed should be twice as much as that of protein.
6. Fat makes up 60% of the daily diet.
7. The amount of carbohydrates should be kept to a minimum.
8. Sugar and starch intake control.
9. Moderate physical activity.

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

Dietary varieties and their menu

The diet menu has several options, so you can choose the optimal one.

Standard classical constant

This option is the cheapest. Its essence is minimal carbohydrate intake. The daily caloric intake is calculated depending on the goal:

1. If it is necessary to gain muscle mass, add 600 kcal to the daily dose.
2. If you need to lose weight, 600 kcal is deducted from your intake.

Menu of the week:

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

Purposeful - purposeful, strength

This method is suitable for women with an active lifestyle. Carbohydrates are allowed before and after training. Glucose enhances the effects of physical activity and provides energy for exercise. It is allowed to consume 1 g of carbohydrates per 1 kg of weight.

Cyclic

The diet includes periodic carbohydrate loads to maintain muscle glycogen levels. This dietary option is possible no earlier than 2 weeks after the onset of ketosis. It is allowed to consume 5-10 g of carbohydrates per 1 kg of weight, reduce the amount of fat and leave protein products at a high level. The download can take from 9 to 36 hours. You must start with the minimum mark. Then you can gradually add 2 hours each time, focusing on your body position.

Getting out of the keto diet

In order to consolidate the result, new products should be gradually introduced in the menu. You can eat porridge once a day for 100-150 g. For the first time you should give up fresh baked goods. It is also not recommended to eat fried and smoked food, because the body does not benefit from such food.

Dish recipes

All recipes are low in carbohydrates. Egg preparation methods:

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

Bread can be replaced by crispy bread without carbohydrates. You will need the following ingredients for cooking (8 servings):

• eggs (3 pcs. );
• cream cheese (100 g);
• a pinch of salt;
• baking powder (½ tsp);
• psilium peel (½ tbsp. ).

Cooking technology:

1. Separate the whites from the yolks.
2. Whisk the egg whites and salt.
3. Mix the yolks with the cream cheese. For splendor, you can add baking powder and psyllium husk.
4. Carefully add the 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 if desired. A large loaf can be used as the base of the roll: put a layer of whipped cream and berries.

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

• cottage cheese 9% (300 g);
• ola (1 pc. );
• a pinch of salt;
• coconut flour (1 tbsp. );
• almond flour (1 tablespoon).

Recipe:

1. Beat the egg, add salt and mix. It is better to take a large bowl, because the dough will be kneaded in it.
2. Add cottage cheese and stir.
3. If the consistency is watery, add the coconut flour and mix thoroughly. In this case, cottage cheese cakes will retain their shape.
4. Moisten your hands in water, make balls of dough and smooth slightly.
5. Dip the coconut flour on both sides and place in a preheated pan with melted butter.
6. Bake cheese pancakes for 3-4 minutes on each side over medium heat.
7. Serve with cream.

When losing weight, you can cook a vegetable stew with chicken. The following components are required:

• boneless chicken breast or thighs (400 g);
• large zucchini (1 pc. );
• eggplants (2 pcs. );
• Bulgarian pepper (1 piece);
• 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 refrigerator for half an hour.
2. Peel aubergines and zucchini, cut into small cubes.
3. Finely chop the pepper.
4. Put the chicken in a pan preheated with oil and cook for 10 minutes on high heat until half done.
5. Add vegetables to the pan, add salt and simmer for another 20 minutes.

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

Contraindications and harm

Diet affects insulin production, so it is forbidden for people with any type of diabetes. Due to the increased load on the digestive and excretory systems, 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 with metabolic problems may feel unwell.

In pregnant women, the growth and development of the fetus may be slowed down, and the amount or quality of milk may decrease in nursing women. Children are contraindicated in this diet because they exercise a lot and need a lot of carbohydrates. High protein intake is not recommended for the elderly. Their weekly protein intake is 100-150 g.

Feedback

Reviews of those who have lost weight on this technique are unclear. Each body responds differently to a lack of carbohydrates.

• First review, female, 36 years old: "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 with this diet I feel more comfortable than with a balanced one. "
• The second review, a woman, 28 years old: "I could not sit on this diet because there was bloating and constipation because there was no fiber in the diet. "
• Third tip, a woman, 55 years old: "I lost weight using this technology for 3 months. As a result, the weight has lost 10 kg. This is not a bad achievement at my age, because the metabolic reactions are slower. In addition to the external effect, I managed to get rid of foodaddictions: now I do not eat sweets. The daily menu is designed so as not to feel hungry ".