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 by the breakdown of adipose tissue. This diet allows you to lose a few pounds a month.

About ketosis

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

The essence of diet

The main goal of the method is to change the metabolism. The body goes from glycolysis to lipolysis. This takes at least 2-3 weeks. You will lose fat in the first 7 days as the remaining glucose will be consumed. Body restructuring takes place in 4 stages:

1. Remains 12 hours after the last carbohydrate intake. During that time, all of the glucose will be consumed.
2. Lasts 12-48 hours. Glycogen in muscle and liver is used.
3. Changes in metabolism begin. The body gets energy from proteins and fatty acids.
4. The last stage begins on the seventh day. The body regenerates in a ketogenic mode, giving up protein energy.

You can’t completely exclude carbs from your menu, as this mode is life-threatening.

Pros and cons

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

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

Positive results of diet use:

1. Weight loss due to body fat intake and no loss of muscle mass.
2. A balanced menu does not cause hunger, so you can lose weight without discomfort.
3. Ketone diet is beneficial for cancer, epilepsy, depression and Alzheimer's disease.
4. Lower your blood sugar.
5. Normalization of blood pressure and cholesterol.
6. Improving skin condition by getting rid of acne.

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

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 supplement vitamin complexes.
3. In the initial stage, you may feel worse: weakness, decreased concentration, decreased productivity due to insufficient glucose in the body. If this condition lasts for about 2 weeks, you should see your doctor.
4. The need to take food with you as it is difficult to find low carb foods in stores.
5. Odor of acetone from mouth, sweat and urine may occur.

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

Diet effect

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

1. Choose a vitamin complex to compensate for the lack of necessary substances.
2. You must undergo a medical examination before starting your diet. This diet is suitable for people in excellent health.
3. Analyze the list of prohibited foods. If, while giving up bread, for example, the body experiences stress, it is better to find another way to lose weight.
4. In the first weeks, metabolic processes will be reorganized, so there is no need to put more mental or physical stress on the body during this period.
5. Preparing diet meals is time consuming, 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 consumption.

This diet for weight loss affects everyone and is not for everyone. Weight loss per month ranges from 5 to 10 kg.

This diet is suitable for men who store belly fat. There is virtually no reduction in calories, and weight loss is due to a reduction in carbohydrate intake.

Doctors' comments about such a diet are ambiguous, but all experts agree that before starting to lose weight, it is necessary to perform a test in a medical institution and, if you experience severe weakness or dizziness, 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, 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 single consumption is not more than 40-50 g Lettuce leaves can be eaten in unlimited quantities.
9. Fruits: oranges and grapefruits.

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

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

It is important to monitor your calorie intake.

Basic principles

Nutrition principles:

1. Meals are 5-6 times a day, breaks - 3 hours.
2. You need to eat small portions.
3. The amount of water you drink per day must be at least 3 liters.
4. Smooth entry and exit from the diet.
5. The fat content should be twice as high as the protein.
6. Fat should make up 60% of the daily diet.
7. The amount of carbohydrates should be kept to a minimum.
8. Control sugar and starch intake.
9. Average physical activity.

The effectiveness of the method can only be achieved by strictly following the rules listed.

Variety of diets and their menus

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

Standard classical constant

This option is the most available. Its essence is minimal carbohydrate intake. The daily caloric intake is calculated according to the goal:

1. If you need to gain muscle mass, 600 kcal is added to the daily allowance.
2. If you need to lose weight, 600 kcal is deducted from the intake.

Weekly menu:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: any nuts (30 g); lunch: fried chicken breast (170 g), cucumber (1-2 pcs. ); dinner: fried hake (150 g), salad (150 g).
2. Tuesday: breakfast: boiled eggs (2 pcs. ), Cabbage salad, tea or coffee; snack: cocktails (curd, nuts and yogurt); lunch: fried chicken (200 g), boiled asparagus; dinner: tuna (150 g), salad (cucumber, tomato).
3. Wednesday: breakfast: cheesecakes (2 pcs. ), Coffee; snack: 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; snack: cheese balls with yogurt; lunch: beef steak (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 green vegetable; lunch: roast pork with stewed vegetables (150 g); dinner: smoked salmon, boiled egg, Chinese cabbage salad.
6. Saturday: breakfast: toasts 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: toasts with tea; lunch: pork fried with tomatoes and soaked in egg yolk; dinner: flounder fried with cheese and vegetables.

Target - target, power

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. 1 g of carbohydrate is permitted per 1 kg of weight.

Cyclic

The diet includes periodic carbohydrate loads to maintain muscle glycogen levels. This nutritional 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 high-level protein products. The download may take from 9 to 36 hours. You should start with the minimum mark. You can then gradually add 2 hours to each time, focusing on the condition of the body.

Get out of the keto diet

To consolidate the result, you need to gradually add new products to the menu. You can eat porridge 100-150 g once a day. You should give up fresh pastries for the first time. It is also not recommended to eat fried and smoked foods as such foods are not good for the body.

Dish recipes

All recipes are low in carbs. 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 one or two sides. Add pepper and salt.
3. Add 2 eggs and 2 tablespoons to the melted butter. l. greasy cream. Season with salt, pepper and stir. Add onions and grated cheese. Can be served with fried bacon.
4. Mix 3 eggs with 3 tbsp. l. cream, salt and add spices. Melt the butter and pour into the omelette. When the top freezes, you can add something delicious (grated cheese, bacon, fried mushrooms).

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

• eggs (3 pcs. );
• cream cheese (100 g);
• salts (pinch);
• baking powder (½ teaspoon);
• psyllium shell (½ spoonful).

Cooking technology:

1. Separate the proteins from the yolks.
2. Whisk the egg whites and salt into the foam.
3. Mix the yolks with the cream cheese. For garnish you can add baking powder and psyllium shells.
4. Gently mix the whites into the yolk mixture.
5. Place 8 small (or 6 small) bars on a baking sheet and bake at 150 ° C for 25 minutes until golden brown.

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

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

• curd 9% (300 g);
• egg (1 pc. );
• salts (pinch);
• coconut flour (1 tbsp. l);
• almond flour (1 tbsp).

Recipe:

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

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

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

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

Contraindications and harm

Diet affects insulin production and is therefore contraindicated in people with any type of diabetes. Due to the increased load on the digestive and excretory 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 with metabolic problems can feel bad.

Pregnant women may slow down the growth and development of the fetus, and breastfeeding women may experience a decrease in the amount or quality of milk. Children are prohibited from such a 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

Feedback from respondents on this technique is ambiguous. Every body responds differently to a lack of carbohydrates.

• First review, female, 36: "The advantage of this diet is that there is no need to drastically reduce calorie intake. The menu is high in fatty foods: fish, meat, nuts, so I feel more comfortable on such a diet than a balanced one. "
• Second review, female, 28: "I couldn't follow this diet because there was bloating and constipation due to a lack of fiber in the food. "
• Third tip, woman, 55: "Using this technology, I lost weight 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. Without an external effect, I managed to get rid of my food addiction: I don’t eat sweets right now. The daily menu is designed so that you do not feel hungry ".