Ketogenic diet options, healthy menus and recipes

The keto diet is a low-carb 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 in a month.

About ketosis

The body can go into a state of ketosis when there is a lack of glucose. In some regions, food contains seasonal carbohydrates, so energy only comes from fatty foods. The ketogenic diet is effective for weight loss, but you need to know how it works so as not to harm the body.

The essence of the diet

The main goal of the method is to change metabolism. The body switches from glycolysis to lipolysis. This requires a minimum of 2-3 weeks. Not much fat will be lost during the first 7 days as the remaining glucose will be used up. The body's restructuring takes place in 4 stages:

1. Lasts 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 gets its energy from protein and fatty acids.
4. The final phase begins on day 7. The body rebuilds on a ketogenic diet, giving up protein energy.

You can not completely eliminate carbohydrates from the menu, because such a diet is very dangerous to life.

Advantages and disadvantages

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

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

Positive results of using the diet:

1. Weight loss due to loss of body fat, while muscle mass does not decrease.
2. A balanced menu doesn't make you feel hungry, so you can lose weight without feeling uncomfortable.
3. Ketone diets are beneficial for cancer, epilepsy, depression, and Alzheimer's disease.
4. Reduce blood sugar.
5. Normalizes blood pressure and cholesterol levels.
6. Improve skin condition by removing acne.

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

1. Indigestion can be caused by a lack of fiber.
2. Insufficient supply of vitamins and substances necessary for the body due to the restriction of carbohydrates. It is necessary to supplement with complex vitamins.
3. In the early stages, health conditions can be impaired: weakness, reduced concentration, decreased performance, due to the body not having enough glucose. If this condition persists for about 2 weeks, you need to see a doctor.
4. The need to bring food, as it is difficult to find low-carb foods in stores.
5. There may be an odor of acetone from the mouth, sweat and urine.

In addition, do not eat this way during exercise or exercise. Often, after such a diet, diseases occur that were not previously diagnosed.

Diet effect

The effectiveness of such food will increase when certain rules are observed:

1. Choose the type of vitamin complex to make up for the deficiency of the necessary substances.
2. Before starting the diet, you must undergo a medical examination. This diet is suitable for people with excellent health.
3. Analyze the list of prohibited foods. For example, when refusing bread, the body will be stressed, then it is better to find another way to lose weight.
4. During the first weeks, there will be a structural shift of metabolism, so during this period it is not necessary to give the body mental or physical stress.
5. Cooking diet meals takes time, but you should try not to snack on unhealthy foods.
6. In order for the digestive tract to function properly, it is necessary to add foods containing fiber in the menu.
7. Double your water intake.

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

This diet is suitable for men who have fat in the abdomen. The calorie content practically does not decrease, and weight loss occurs due to a decrease in the amount of carbohydrates consumed.

The opinion of doctors about such a diet is not clear, but all experts agree that before starting to lose weight, it is necessary to undergo an examination at a medical facility and ifSevere body weakness or dizziness, immediately consult a doctor.

Allowed and Prohibited Products

List of foods that can be consumed:

1. Meat: chicken, turkey, pork, beef.
2. Sea fish: tuna, salmon, trout, herring.
3. Nuts.
4. Seafood: squid, mussels, crabs, shrimp.
5. Eggs: quail and chicken.
6. Milk has a fat content of up to 1. 5%.
7. Fermented dairy products with minimal fat content, no chemical additives.
8. Vegetable. The rate for 1 drink does not exceed 40-50 g, lettuce leaves can be eaten in unlimited quantities.
9. Fruit: orange and grapefruit.

Based on this list, various diet menu options are formulated. List of prohibited foods to use when losing weight:

• Street;
• Beloved husband;
• cereals;
• any baked goods;
• Drying fruits;
• pasta;
• low-fat foods (they contain carbohydrates);
• starchy vegetables (potatoes, carrots);
• Candy;
• sweet fruit (banana, grapes).

It is important to keep track of your calorie intake.

Basic rules

Nutrition principles:

1. The number of meals is 5-6 times a day, with a break of 3 hours.
2. You need to eat in small portions.
3. The amount of water you drink each day should be at least 3 liters.
4. Getting in and out of the diet went smoothly.
5. The amount of fat consumed should be twice the amount of protein.
6. Fat should make up 60% of the daily diet.
7. Carbohydrate intake should be kept to a minimum.
8. Control the amount of sugar and starch.
9. Moderate physical activity.

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

Types of diets and their menus

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

Standard classical constant

This option is the most reasonable. Its essence lies in the minimal absorption of carbohydrates. Daily calorie intake is calculated depending on the goal:

1. If you need to gain muscle, add 600 kcal to your daily food intake.
2. If you need to lose weight, then 600 kcal is subtracted from the consumption rate.

Menu of the week:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: any nuts (30 g); lunch: grilled chicken breast (170 g), cucumber (1-2 pieces); dinner: grilled hake (150 g), salad (150 g).
2. Tuesday: Breakfast: boiled eggs (2 pieces), cabbage salad, tea or coffee; snacks: smoothies (cheese, nuts and yogurt); lunch: fried chicken (200 g), boiled asparagus; Dinner: tuna (150 g), salad (cucumbers, tomatoes).
3. Wednesday: breakfast: cheesecake (2 pcs), coffee; snack: yogurt (150 ml), nuts; lunch: grilled salmon (150 g); Dinner: seafood salad (150 g).
4. Thursday: Breakfast: scrambled eggs (3 eggs, fried bacon, spinach), tea; snack: cottage cheese with yogurt; lunch: roast beef (150 g), cucumber, pasta (1 portion); Dinner: salmon with tomatoes baked in the oven (150 g).
5. Friday: breakfast: scrambled eggs with vegetables, coffee; snack: any greens; lunch: stir-fried pork with vegetable stew (150 g); Dinner: smoked salmon, hard-boiled eggs, cabbage salad.
6. Saturday: breakfast: cheese toast, tea; snack: nuts (30 g); lunch: sauteed salmon with cucumber; Dinner: hot salad (vegetables, seafood).
7. Sunday: breakfast: fresh cheese with nuts, tea; snack: toast with tea; lunch: sautéed pork with tomato and egg yolk; dinner: grilled halibut with cheese and vegetables.

Targeting - targeting, power

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

Cycle

The diet involves periodic carbohydrate intake to maintain muscle glycogen levels. This nutritional option can be made 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, reduce the amount of fat and leave protein products high. Downloading may take between 9 and 36 hours. You should start at the bare minimum. Then you can gradually add 2 hours to each session, focusing on the state of the body.

Get out of the keto diet

To consolidate results, you need to gradually introduce new products to the menu. You can eat porridge 1 time a day in the amount of 100–150 g, the first time you should refuse freshly baked food. Eating fried and smoked foods is also not recommended, as the body does not benefit from such foods.

Food recipes

All recipes presented are low carb. Methods of preparing eggs:

1. Place eggs in cold water and cook for 4 minutes (hard-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. fat cream. Season with salt, pepper and stir well. Add onion and grated cheese. Can be served with fried bacon.
4. Stir 3 eggs with 3 tbsp. l. heavy cream, salt and spices. Melt the butter and pour into the omelette. Once the toppings harden, you can add something tasty (grated cheese, bacon, fried mushrooms).

Bread can be replaced with a carbohydrate-free crusty bread. To cook, you will need the following ingredients (for 8 servings):

• eggs (3 pcs. );
• cream cheese (100 g);
• salt (pinch);
• baking powder (½ tsp);
• psyllium pods (½ tbsp. l. ).

Cooking technology:

1. Separate the white from the yolk.
2. Beat egg whites and salt to foam.
3. Stir yolks with cream cheese. For splendor, you can add baking powder and psyllium pods.
4. Gently fold the whites into the yolk mixture.
5. Place 8 mini loaves (or 6 mini loaves) on a baking tray and bake at 150°C for 25 minutes, until golden brown.

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

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

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

Cooking recipe:

1. Crack eggs, add salt and stir well. It is better to take a large container, since the dough will be kneaded in it.
2. Add curd and stir.
3. If the mixture thickens, add the coconut flour and mix well. In this case, the frozen cakes will keep their shape.
4. Moisten your hands in water, form balls from the dough and flatten them slightly.
5. Dip coconut flour on both sides and then place in a preheated pan with melted butter.
6. Fry cheese pancakes for 3-4 minutes on each side over medium heat.
7. Serve with sour cream.

Just lose weight, you can cook chicken stew with vegetables. The following components are required:

• boneless chicken breast or thigh (400 g);
• large zucchini (1 pc. );
• eggplant (2 pcs. );
• bulgarian pepper (1 piece);
• mayonnaise (1 tbsp. l. ).

Cooking method:

1. Cut chicken into small pieces, season with salt, pepper and spices to taste. Stir the meat well and place in the refrigerator for half an hour.
2. Peel eggplant and zucchini and cut into small cubes.
3. Finely chop pepper.
4. Place the chicken in a pan heated with oil and fry for 10 minutes over high heat until half cooked.
5. Put the vegetables in the pan, season with salt and cook for another 20 minutes over low heat.

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

Contraindications and harm

Diet affects insulin production, which is why it is banned for any type of diabetes. Due to the increased load on the digestive and excretory systems, it is contraindicated with diseases of the stomach, intestines, biliary tract, liver and kidneys.

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

Pregnant women may experience retardation of fetal growth and development, in lactating women may reduce milk volume or quality of milk. Such a diet is contraindicated for children, since they move a lot and require a lot of carbohydrates. Large amounts of protein are not recommended for the elderly. Their weekly protein intake is 100–150 g.

Comment

Reviews of people who have already lost weight about this technique are ambiguous. Each organism 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. The menu includes many fatty dishes: fish, meat, nuts, so I feel comfortable. with such a diet rather than a balanced diet".
• Second review, female, 28 years old: "I can't sit on this diet, because I suffer from bloating and constipation due to my diet lacking in fiber. "
• Third tip, a woman, 55 years old: "I lost weight with this technology in 3 months. As a result, the weight lost 10 kg. For my age, this is not a bad achievement, because of the slower metabolic reactions. In addition to the external effect, I got rid of my addiction to eating: now I do not eat sweets. The daily menu is designed so that there is no feeling of hunger ".