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 several kilograms in a month.

About ketosis

The body can go into ketosis when there is a lack of glucose. In some areas, carbohydrates 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 this method is to change 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 because the remaining glucose will be used up. Body restructuring occurs in 4 stages:

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

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

Advantages and disadvantages

Initially, this form of nutrition was used to treat children from epilepsy. 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 using the diet:

1. Weight loss due to consumption of body fat, while muscle mass is not reduced.
2. A balanced diet does not cause hunger, so you can lose weight without discomfort.
3. The ketone diet is beneficial for cancer, epilepsy, depression, and Alzheimer's disease.
4. Lowers blood sugar levels.
5. Normalization of blood pressure and cholesterol levels.
6. Improves skin condition by removing acne.

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

1. Possible indigestion due to lack of fiber.
2. Lack of intake of vitamins and essential substances in the body due to carbohydrate restriction. Need additional vitamin complex.
3. In the early stages, a decrease in well-being is possible: weakness, decreased concentration, decreased performance, because the body does not have enough glucose. If this condition lasts for about 2 weeks, you need to see a doctor.
4. The need to bring food, as it is difficult to find low carb food in stores.
5. There may be an odor of acetone from the mouth, sweat and urine.

In addition, it is not recommended to eat in this way during exercise or active strength loads. Often, after such a diet, diseases appear that were not previously diagnosed.

diet effect

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

1. Choose a vitamin complex to make up for the lack of the necessary substances.
2. Before starting a diet, you should undergo a medical examination. This diet is suitable for people with excellent health.
3. Analyze the list of prohibited foods. If when refusing, for example from bread, the body will experience stress, then it is better to find other ways to lose weight.
4. In the first weeks, there will be a restructuring of metabolic processes, therefore, during this period, it is not necessary to give the body increased mental or physical stress.
5. Cooking diet meals takes time, but you should try not to snack on unhealthy foods.
6. For the normal functioning of the digestive tract, it is necessary to include foods containing fiber 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 ranges from 5 to 10 kg.

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

Doctors' comments about such nutrition are ambiguous, but all experts agree that before starting to lose weight, it is necessary to undergo an examination in a medical institution and, if severe weakness or dizziness appears, 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, salmon, herring.
3. Crazy.
4. Seafood: squid, clams, 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 dose for 1 time of consumption is not more than 40-50 grams. Lettuce leaves can be eaten in unlimited quantities.
9. Fruits: oranges and grapefruits.

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

• Sugar;
• Dear;
• cereals;
• all baked goods;
• dried fruit;
• Some kind of spaghetti;
• low-fat foods (containing carbohydrates);
• starchy vegetables (potatoes, carrots);
• candy;
• sweet fruits (bananas, grapes).

It is very important to keep track of your calorie intake.

Basic principles

Nutrition principle:

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 per day should be at least 3 liters.
4. In and out smoothly from the diet.
5. The amount of fat consumed should be twice that of protein.
6. Fat should make up 60% of the daily diet.
7. The amount of carbohydrates should be kept to a minimum.
8. Control over sugar and starch intake.
9. Moderate physical activity.

The effectiveness of this method comes only with strict adherence to the listed rules.

Varieties of diet and menu

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

Standard classic constant

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

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

Menu for this week:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: any nuts (30 g); lunch: grilled chicken breast (170 g), cucumbers (1-2 pcs. ); dinner: grilled hake (150 g), salad (150 g).
2. Tuesday: breakfast: boiled eggs (2 pieces), 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: cheesecake (2 pcs. ), Coffee; snacks: 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; snacks: cheese balls 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; snacks: any greens; lunch: fried pork with boiled vegetables (150 g); dinner: smoked salmon, poached egg, Chinese cabbage salad.
6. Saturday: breakfast: croutons with cheese, tea; snack: nuts (30 g); lunch: fried salmon with cucumbers; dinner: hot salad (vegetables, seafood).
7. Sunday: breakfast: cottage cheese with nuts, tea; snacks: toast with tea; lunch: pork fried with tomatoes and smothered in egg yolk; dinner: flounder baked 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 effects of physical activity and provides energy for exercise. For a weight of 1 kg, it is allowed to consume 1 g of carbohydrates.

Cyclic

The diet involves periodic carbohydrate loads to maintain muscle glycogen levels. This choice of nutrition is possible no earlier than 2 weeks after the onset of ketosis. For a weight of 1 kg, it is permissible 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 have to start from the minimum value. Then you can gradually add 2 hours to each time, focusing on the state of the body.

Quit the keto diet

To consolidate the result, you need to gradually introduce new products into the menu. You can eat porridge 1 time a day for 100–150 g. For the first time, you have to refuse fresh baked goods. Eating fried and smoked foods is also not recommended, because the body does not benefit from these foods.

recipes

All recipes presented are low carb. Egg preparation method:

1. Place 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. heavy cream. Season with salt, pepper and stir. Add onions and grated cheese. Can be served with fried meatballs.
4. Mix 3 eggs with 3 tbsp. l. heavy cream, salt and add spices. Melt the butter and pour it into the omelet. When the top hardens, you can add something tasty (grated cheese, bacon, fried mushrooms).

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

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

Cooking technology:

1. Separate the white from the yellow.
2. Beat egg whites and salt into a foam.
3. Toss the egg yolks with the cream cheese. For splendor, you can add baking powder and psyllium husks.
4. Slowly add the whites to the egg yolk mixture.
5. Place 8 small loaves (or 6 small) 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. Large buns can be used as a base for rolls: lay out 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 (a pinch);
• coconut flour (1 tbsp. l. );
• almond flour (1 tablespoon).

Recipe:

1. Crack the eggs, add salt, mix. It is better to take a large container, as the dough will be kneaded in it.
2. Add curd and stir.
3. If the consistency is runny, add the coconut flour and mix well. In this case, the curd cake will retain its shape.
4. Wet your hands in water, form a ball from the dough and flatten it slightly.
5. Dip in coconut flour on both sides and place in a pan preheated with melted butter.
6. Fry the cheese pancakes for 3-4 minutes on each side over medium heat.
7. Serve with sour cream.

When losing weight, you can cook vegetable soup with chicken. The following materials are required:

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

Cooking method:

1. Finely chop the chicken, add salt, pepper and seasoning to taste. Stir the meat and leave in the refrigerator for half an hour.
2. Peel the eggplant and zucchini, cut into small cubes.
3. Finely chop the pepper.
4. Place the chicken in a preheated skillet with oil and fry for 10 minutes over high heat until half cooked.
5. Add the vegetables to the saucepan, season with salt and simmer for 20 minutes over low heat.

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

Contraindications and dangers

Diet affects insulin production, which is why it is forbidden for people with diabetes of any type. 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 feel unwell.

Pregnant women can experience a slowdown in fetal growth and development, breastfeeding women can experience a decrease in the amount of milk or a decrease in its quality. Such a diet is contraindicated for children, as 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.

Review

Reviews of those who have lost weight about this technique are not clear. Each organism reacts 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 contains a lot of fatty foods: fish, meat, nuts, so I feel more comfortable with such a diet than a balanced one".
• Second review, female, 28 years old: "I can't sit on this diet, because there is bloating and constipation due to lack of fiber in the diet. "
• Third tip, female, 55 years old: "I lost weight using this technology for 3 months. As a result, I lost 10 kg in weight. For my age, this is not a bad achievement, because metabolic reactions are slower. Apart from external effects, I managed to get rid offood addiction: now I don't eat sweets. The daily menu is designed in such a way that hunger is not felt".