Ketogenic diet options, menus and healthy 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 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 purpose of the method is to change metabolism. The body varies from glycolysis to lipolysis. This requires at least 2-3 weeks. There will not be much fat loss in the first 7 days as the remaining glucose will be consumed. Body restructuring occurs in 4 stages:

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

You can not 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 alternating products. Substances must enter the body in the following proportions:

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

Positive results of diet use:

1. Weight loss due to fat consumption in the body while muscle mass does not decrease.
2. A balanced menu does not cause hunger, so you can lose weight without worries.
3. The ketone diet is beneficial for cancer, epilepsy, depression and Alzheimer’s disease.
4. Lowering blood sugar levels.
5. Normalize blood pressure and cholesterol levels.
6. Improve skin condition by getting rid of acne.

Despite the obvious advantages, 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 take vitamin supplements.
3. In the initial stages, a deterioration in well-being is possible: weakness, decreased concentration, decreased performance, as 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 acetone odor from the mouth, sweat and urine.

Furthermore, it is not recommended to eat this way during exercise or active force loads. Often, after such diets, diseases occur that were not previously diagnosed.

The effect of diet

The effectiveness of such a food increases when certain rules are followed:

1. Choose a vitamin complex to compensate for the lack of necessary substances.
2. Before starting the diet, you should undergo a medical examination. This diet is suitable for people with excellent health.
3. Analyze the list of forbidden foods. If, when you refuse, for example, from 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, therefore, during this period, there is no need to give the body an added mental or physical stress.
5. Cooking diet meals 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 that contain fiber in the menu.
7. Double your water intake.

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

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

Permitted 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 fat content up to 1. 5%.
7. Fermented milk products with minimal fat content, without chemical additives.
8. Vegetables. The rate for 1 intake is not more than 40-50 g. Lettuce leaves can be eaten in unlimited quantities.
9. Fruits: oranges and grapefruit.

Based on this list, different diet menu options are built. List of foods that are forbidden to use during weight loss:

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

It's important to keep track of your calorie intake.

Basic principles

Principles of nutrition:

1. The number of meals is 5-6 times a day, with a break 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. Quiet 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 kept to a minimum.
8. Control over sugar intake and starch.
9. Moderate physical activity.

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

Diet varieties and their menu

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

Classic standard constants

This option is more affordable. Its essence lies in the minimal 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 your daily intake.
2. If you need to reduce weight, then 600 kcal is deducted from the consumption rate.

Menu for the week:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: each nut (30 g); lunch: roasted chicken breast (170 g), cucumber (1-2 pieces); dinner: baked hake (150 g), salad (150 g).
2. Tuesday: breakfast: boiled eggs (2 pieces), cabbage salad, tea or coffee; snack: smoothie (cottage cheese, nuts and yogurt); lunch: fried chicken (200 g), boiled asparagus; dinner: tuna (150 g), salad (cucumber, tomato).
3. Wednesday: breakfast: cheese cakes (2 pcs. ), Coffee; snacks: yogurt (150 ml), walnuts; lunch: roasted salmon (150 g); dinner: seafood salad (150 g).
4. Thursday: breakfast: scrambled eggs (3 eggs, fried bacon, spinach), tea; snack: cheese balls with yogurt; lunch: roast beef (150 g), cucumber, pasta (1 serving); dinner: salmon with oven-roasted tomatoes (150 g).
5. Friday: breakfast: scrambled eggs with vegetables, coffee; snack: any green vegetables; lunch: fried pork with boiled vegetables (150 g); dinner: smoked salmon, boiled eggs, Chinese cabbage salad.
6. Saturday: breakfast: croutons with cheese, tea; snacks: walnuts (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: fried pork with tomatoes and moistened with egg yolk; dinner: roast pan with cheese and vegetables.

Targeted - targeted, power

This method is suitable for women with an active lifestyle. Carbohydrates are allowed before and after exercise. 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.

cyclic

The diet includes periodic loads of carbohydrates to maintain glycogen levels in the muscles. This nutritional 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, reduce the amount of fat and leave protein products at a high level. The download can take from 9 to 36 hours. You need to start with the minimum point. Then you can gradually add 2 hours each time, focusing on the condition of the body.

Get out of these diets

To consolidate the result, you should gradually introduce new products to the menu. You can eat porridge 1 time a day for 100-150 g. For the first time, you should refuse fresh baked products. It is also not recommended to eat fried and smoked foods, as the body does not benefit from such food.

Cooking recipes

All recipes presented 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 the eggs in butter on 1 or 2 sides. Add pepper and salt.
3. Add 2 eggs and 2 tablespoons melted butter. i Heavy cream. Arrange with salt, pepper and stir. Add the onion and grated cheese. Can be served with fried bacon.
4. Stir 3 eggs with 3 tablespoons. heavy lkrem, salt and add spices. Melt the butter and pour into the omelette. When the top hardens, you can add something delicious (grated cheese, bacon, fried mushrooms).

Bread can be replaced with fresh non-carbohydrate bread. For cooking, you will need the following ingredients (for 8 servings):

• eggs (3 pieces);
• cream cheese (100 g);
• salt (top);
• baking powder (½ spoon);
• psyllium bark (bsp tbsp. l. ).

Cooking technology:

1. Separate the whites from the yellows.
2. Beat the egg whites and salt into a foam.
3. Stir the yolks with the cream cheese. For shine, you can add baking powder and psyllium husk.
4. Gently add the egg whites to the egg 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 seeds, sesame seeds 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 berries.

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

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

Recipe:

1. Break the egg, add salt and mix. Better it is better to take a large bowl, as the dough will be cooked in it.
2. Add the cottage cheese and stir.
3. If the consistency is diluted with water, add the coconut flour and mix thoroughly. In this case, the cottage cheese cakes will retain their shape.
4. Soak your hands in water, form balls out of the dough and flatten them slightly.
5. Dip in coconut flour on both sides and place in a preheated pan with melted butter.
6. Fry the cheese pancakes for 3-4 minutes on each side over medium heat.
7. Serve with sour cream.

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

• boneless chicken breast or thighs (400 g);
• large zucchini (1 pc. );
• eggplant (2 pieces);
• Bulgarian pepper (1 piece);
• mayonnaise (1 tablespoon. l. ).

Cooking method:

1. Finely chop the chicken, add salt, pepper and spices to taste. Stir the meat and leave in the fridge for half an hour.
2. Peel eggplants and zucchini, cut into small cubes.
3. Chop the pepper finely.
4. Place the chicken in a preheated pan with oil and fry for 10 minutes over high heat until half cooked.
5. Add the vegetables to the pan, sprinkle 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 harms

Diet affects the production of insulin, so it is forbidden for people with diabetes of any kind. Due to the increased load on the digestive and excretory systems, it is contraindicated in diseases of the stomach, intestines, biliary tract, liver and kidneys.

Only a healthy body is able to rebuild metabolic processes without side effects, and then return to normal metabolic patterns. People who have metabolic problems may not feel well.

Pregnant women may experience a slowing of fetal growth and development, in nursing women, a decrease in the amount of milk or a deterioration in its quality. Such a diet is contraindicated for children, as 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 regarding this technique are unclear. Every organism reacts differently to the 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 contains a lot of fatty foods: fish, meat, nuts, so I feel better with such a dietthan with a balanced ".
• Second review, female, 28 years old: "I could not sit on this diet, as there was bloating and constipation due to lack of fiber in the diet. "
• Third tip, woman, 55 years old: "I have lost weight using this technology for 3 months. As a result, the weight has dropped by 10 kg. For my age, this is not a bad achievement, as metabolic reactions are slower"Apart from the external effect, I managed to get rid of the food addiction: now I do not eat sweets. The daily menu is created in such a way that the feeling of hunger is not felt. "