Ketogenic diet options, menus and healthy recipes

The keto diet is a low-carb diet in which the body uses ketones as a source of energy. These substances are formed during the breakdown of adipose tissue. This diet will allow you to lose a few pounds a month.

About ketosis

When there is a lack of glucose, the body can go into ketosis. In some regions, carbohydrate foods are seasonal, so energy comes only from fatty foods. The ketogenic diet is effective for weight loss, but you need to know the principles of movement in order not to harm the body.

The essence of the diet

The main purpose of the method is to change the metabolism. The body converts from glycolysis to lipolysis. This requires at least 2-3 weeks. Since the remaining glucose will be consumed, there will not be much fat loss for the first 7 days. The restructuring of the body takes place in 4 stages:

1. It lasts 12 hours after the last carbohydrate intake. During this time, all glucose will be consumed.
2. It takes 12-48 hours. The glycogen found in the muscles and liver is consumed.
3. Metabolic changes begin. The body gets energy from proteins and fatty acids.
4. The final stage begins on the 7th day. The body is rebuilt on a ketogenic regime by giving up protein energy.

You can not completely exclude carbohydrates from the menu, as such a regimen is life threatening.

Advantages and disadvantages

Initially, this diet 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 alternative product principle. Substances must enter the body in the following proportions:

• oils - 75%;
• proteins - 20%;
• carbohydrates - 5%.

Positive results of using diet:

1. Weight loss due to body fat consumption while muscle mass is not reduced.
2. A balanced menu 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. Lowering blood sugar levels.
5. Normalization of blood pressure and cholesterol levels.
6. Improving 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 the restriction of carbohydrates. In addition, it is necessary to take vitamin complexes.
3. In the initial stages, a deterioration in well-being is possible: weakness, decreased concentration, poor performance, because there is not enough glucose in the body. If this condition lasts for about 2 weeks, you need to see a doctor.
4. The need to take groceries with you, as it is difficult to find low-carb foods in grocery stores.
5. The smell of acetone may come from the mouth, sweat and urine.

It is also not recommended to eat this way during training or active strength loads. Often, after such diets, previously undiagnosed diseases occur.

diet effect

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

1. To make up for the lack of necessary substances, choose a vitamin complex.
2. Before starting the diet, you must undergo a medical examination. This diet is suitable for people in excellent health.
3. Analyze the list of prohibited foods. If, for example, refusing bread, the body will experience stress, 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 there is no need to put increased mental or physical stress on the body.
5. Cooking diet meals takes time, but you should try not to snack on 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 intake.

This diet to lose weight 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 have accumulated fat in the abdomen. Its calorie content practically does not decrease, and weight loss occurs due to a decrease in the amount of carbohydrates consumed.

Reviews of doctors about this type of nutrition are ambiguous, but all experts agree that before starting to lose weight, you should undergo an examination in a medical institution and immediately consult a doctor if severe weakness or dizziness appears.

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. Hazelnut.
4. Seafood: squid, mussels, crab, shrimp.
5. Eggs: quail and chicken.
6. Milk with a fat content of up to 1. 5%.
7. Fermented dairy products with a minimum fat content, without chemical additives.
8. Vegetables. The rate of 1 intake is not more than 40-50 g. Lettuce leaves can be eaten in unlimited quantities.
9. Fruits: orange and grapefruit.

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

• Sugar;
• honey;
• cereals;
• any bakery products;
• dried fruits;
• pasta;
• low-fat foods (they contain carbohydrates);
• starchy vegetables (potatoes, carrots);
• desserts;
• sweet fruits (bananas, grapes).

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

basic principles

Nutrition principles:

1. The number of meals is 5-6 times a day at intervals 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. Soft entry and exit 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 your sugar and starch intake.
9. Moderate physical activity.

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

Diet types and menus

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

Standard classic fixed

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

1. If you need to gain muscle mass, 600 kcal is added to the daily intake.
2. If you need to reduce weight, 600 kcal is subtracted from the consumption rate.

Menu of the week:

1. Monday: breakfast: omelet (3 eggs), grated cheese (40 g), coffee; snack: any nuts (30 g); lunch: baked chicken breast (170 g), cucumbers (1-2 pieces); Dinner: baked hake (150 g), salad (150 g).
2. Tuesday: breakfast: boiled eggs (2 pieces), Coleslaw, tea or coffee; snack: 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 pieces), Coffee; snack: yogurt (150 ml), nuts; lunch: baked salmon (150 g); dinner: seafood salad (150 g).
4. Thursday: breakfast: omelet (3 eggs, fried bacon, spinach), tea; snack: 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: veggie omelet, coffee; snack: any green vegetable; lunch: fried pork with boiled vegetables (150 g); Dinner: smoked salmon, boiled egg, bok choy salad.
6. Saturday: breakfast: cheese croutons, tea; snack: nuts (30 g); lunch: fried salmon with cucumbers; dinner: hot salad (vegetables, seafood).
7. Sunday: breakfast: cottage cheese with nuts, tea; snack: toast with tea; lunch: pork fried with tomatoes and dipped in egg yolk; dinner: baked flounder with cheese and vegetables.

targeted - targeted, power

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

cyclical

The diet includes periodic carbohydrate loads to maintain muscle glycogen levels. This dietary option is not possible 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 between 9 and 36 hours. You should start at the minimum mark. Then you can gradually add 2 hours at a time, focusing on the state of the body.

getting off the keto diet

To consolidate the result, you need to gradually add new products to the menu. You can eat porridge 1 time per day for 100-150 g, for the first time you should refuse freshly baked products. Fried and smoked foods are also not recommended as the body does not benefit from such foods.

recipes

All the recipes presented are low-carb. Egg preparation methods:

1. Put the eggs in cold water and cook for 4 minutes (light 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 to the melted butter. I. heavy cream. Season with salt, pepper and mix. Add onion and grated cheese. It can be served with fried bacon.
4. Mix 3 eggs with 3 tbsp. I. Add heavy cream, salt, and seasoning. 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 carb-free crunchy bread. For cooking you will need the following ingredients (for 8 servings):

• eggs (3 pcs. );
• cream cheese (100 g);
• salt (pinch);
• baking soda (½ teaspoon);
• psyllium husk (½ tbsp. l. ).

Cooking technology:

1. Separate the whites from the yellows.
2. Beat egg whites and salt until frothy.
3. Mix the yolks with the cream cheese. You can add baking soda and psyllium husk for splendor.
4. Slowly add the whites to the wrapped mixture.
5. Put 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. Optionally, poppy, sesame and sunflower seeds are added to the dough. A large loaf can be used as the basis for a roll: put a layer of whipped cream and strawberries.

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

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

Recipe:

1. Crack the egg, add salt and mix. It is better to take a large bowl, as the dough will be kneaded.
2. Add curd and mix.
3. If the consistency is watery, add the coconut flour and mix well. In this case, the curd cakes will retain their shape.
4. Wet your hands in water, make dough balls and flatten them a little.
5. Dip both sides in coconut flour and place in a preheated pan with melted butter.
6. Fry the cheese pancakes on medium heat for 3-4 minutes on each side.
7. Serve with sour cream.

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

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

Cooking method:

1. Finely chop the chicken, add salt, pepper and spices to taste. Mix the meat and leave it in the refrigerator for half an hour.
2. Peel the eggplants and zucchini, cut into small cubes.
3. Finely chop the pepper.
4. Put the chicken in a preheated frying pan with oil and fry over high heat for 10 minutes until half cooked.
5. Add the vegetables to the pan, salt and simmer for another 20 minutes over low heat.

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

Contraindications and harm

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

Only a healthy body can regenerate metabolic processes without side effects and then return to normal metabolic patterns. People with metabolic problems may not feel well.

There may be a slowdown in the growth and development of the fetus in pregnant women, a decrease in the amount of milk or deterioration in its quality in lactating women. 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. Weekly protein intakes are 100-150 gr.

Reviews

Reviews of those who have lost weight about this technique are ambiguous. Each organism reacts differently to a carbohydrate deficiency.

• 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 I feel more comfortable with such a diet than with a balanced diet ".
• Second review, female, 28 years old: "I couldn't sit on this diet because I had bloating and constipation due to a lack of fiber in the diet. "
• Third tip, 55-year-old woman: "For 3 months I lost weight using this technology. As a result, the weight decreased by 10 kg. For my age, this is not a bad feat, because metabolic reactions are slower. In addition to external influence, I managed to get rid of food addiction: now "I don't eat sweets. The daily menu is designed in such a way that the feeling of hunger is not felt. "