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.

keto diet plan foods and diet

For ketosis

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

It is the heart of the diet

The main purpose of the method is to alter metabolism. The body changes from glycolysis to lipolysis. This requires at least 2-3 weeks. The first 7 days will not cause much fat loss as the remaining glucose will be used up. Restructuring of the body takes place in 4 stages:

  1. Lasts 12 hours after last carbohydrate intake. During this period, all glucose must be consumed.
  2. Lasts 12-48 hours. Glycogen, which is located in the muscles and liver, is depleted.
  3. Metabolic changes begin. The body takes energy from proteins and fatty acids.
  4. The final phase begins on the 7th day. The body rebuilds a ketonic regime, giving up protein energy.

You cannot completely exclude carbohydrates from the menu, since such a system is life threatening.

Advantages and disadvantages

Initially, this type of nutrition was used to treat children from epilepsy. It has happened that, with such a diet, external changes also occur. The menu does not use the principle of alternative products. Substances must enter the body in the following proportion:

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

Positive results on the use of the diet:

  1. Weight loss due to consumption of body fat, while not reducing muscle mass.
  2. Hunger does not add to a balanced menu, 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. Normalize blood pressure and cholesterol levels.
  6. Improve skin condition by getting rid of acne.

Despite the obvious benefits, you should consult a specialist before using this system. Disadvantages include:

  1. Potential indigestion due to lack of fiber.
  2. Inadequate intake of vitamins and essential substances in the body due to restriction of carbohydrates. Vitamin complexes also need to be taken.
  3. At the initial stages, a decline in fitness is possible: weakness, reduced concentration, reduced performance, since 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 bring food with you, as it is difficult to find low-carbon foods in stores.
  5. There may be an acetone odor from the mouth, sweat and urine.

In addition, eating this way during training or active strength loads is not recommended. Often, after such diets, previously undiagnosed diseases occur.

Effect of diet

The effectiveness of this food increases when a number of rules are followed:

  1. Choose a vitamin complex to make up for the lack of essential substances.
  2. Before you start the diet, you have to undergo a medical examination. This diet is suitable for people in excellent health.
  3. Analyze the list of prohibited foods. If, when refusing, for example, from bread, the body becomes stressed, then it is best to find another way 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. It takes time to cook meals, but you should try not to get a bite of unhealthy foods.
  6. For normal functioning of the gastrointestinal tract, foods containing fiber need to be included 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 is between 5 and 10 kg.

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

Doctors' opinions on such nutrition are ambiguous, but all experts agree that it is necessary to undergo an examination in a medical institution before starting to lose weight and, if severe weakness or dizziness is seen, immediately consult a doctor.

Approved and Prohibited Products

List of foods that can be eaten:

  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 a fat content of up to 1. 5%.
  7. Fermented milk products with a minimum fat content, without chemical additives.
  8. Vegetables. The rate for 1 intake does not exceed 40-50 g. 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 and lose weight:

  • sugar;
  • mil;
  • cereals;
  • any baked goods;
  • dried fruit;
  • pasta;
  • low fat foods (they contain carbohydrates);
  • starchy vegetables (potatoes, carrots);
  • sweet;
  • sweet fruits (banana, grapes).

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

Basic principles

Nutritional principles:

  1. The number of meals is 5–6 times a day, with 3 hour breaks.
  2. You need to eat in small portions.
  3. The amount of water you drink per day should be at least 3 liters.
  4. Ready entry and exit from the diet.
  5. The amount of fat consumed should be twice the amount of protein.
  6. Fat should consist of 60% of the daily diet.
  7. The amount of carbohydrates should be kept as low as possible.
  8. Control of sugar and starch intake.
  9. Moderate physical activity.

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

Types of diet and their menu

There are several options for the diet menu, so you can choose the best one possible.

Standard classic constant

This option is the most affordable. Its basic basis is in the minimum 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 the daily intake.
  2. If you need to reduce weight, then 600 kcal is deducted from the consumption rate.

Menu of the week:

  1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: no nuts (30 g); lunch: baked chicken breast (170 g), cucumber (1-2 pcs. ); dinner: baked hake (150 g), salad (150 g).
  2. Tuesday: breakfast: boiled eggs (2 pcs), 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: cheesecakes (2 pcs), Coffee; snack: yogurt (150 ml), nuts; lunch: baked 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 part); dinner: salmon with oven baked tomatoes (150 g).
  5. Friday: breakfast: scrambled eggs with vegetables, coffee; snacks: any green vegetables; lunch: fried pork with stewed vegetables (150 g); dinner: smoked salmon, boiled egg, Chinese cabbage salad.
  6. Saturday: breakfast: croutons 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: toast with tea; lunch: pork fried with tomatoes and drenched in egg yolk; dinner: baked flounder with cheese and vegetables.

Target-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 eat 1 g of carbohydrates.

Cyclical

The diet involves periodic loads of carbohydrates to maintain muscle glycogen levels. This nutritional choice can be made no earlier than 2 weeks after the onset of ketosis. For 1 kg of weight, it is allowed to eat 5-10 g of carbohydrates, reduce the amount of fat, and leave protein products at a high level. The download can take 9 to 36 hours. You should start at the minimum mark. Then you can gradually add 2 hours, focusing on the state of the body.

Get out of the keto diet

buckwheat and rice porridge to 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. First, you should refuse fresh baked goods. It is also not recommended to eat fried and smoked food, since the body does not benefit from such food.

Dish recipes

All recipes presented are low-carbon. Egg preparation methods:

omelet with vegetables for the keto diet
  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 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 grated onion and cheese. It can be served with fried bacon.
  4. Stir 3 eggs with 3 tbsp. l. heavy cream, salt and add spices. Melt the butter and pour into the omelet. Once the top hardens, you can add something tasty (grated cheese, bacon, fried mushrooms).

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

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

Cooking technology:

  1. Separate the whites from the yolks.
  2. Beat the egg whites and salt into foam.
  3. Stir in the yolks with the cream cheese. For splendor, you can add baking powder and psyllium jars.
  4. Gently add the whites to the yolk mixture.
  5. Place 8 small loaves (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, sesame and sunflower seeds are added to the dough if desired. A large loaf can be used as a base for a roll: add a layer of whipped cream and berries.

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

cheesecakes for the keto diet
  • 9% cottage cheese (300 g);
  • egg (1 pc. );
  • salt (pinch);
  • coconut flour (1 tbsp. l. );
  • almond flour (1 tbsp).

Recipe:

  1. Cracked the egg, add salt and stir. It is best to take a large container, as the dough will knead in it.
  2. Add curd and stir.
  3. If the consistency is aqueous, add the coconut flour and mix well. In this case, the curd cakes will retain their shape.
  4. Moisten your hands in water, form balls out of the dough and flatten them slightly.
  5. Dip in coconut flour on each side and place in a preheated skillet with melted butter.
  6. Fry cheese pancakes for 3-4 minutes on each side over medium heat.
  7. Serve with sour cream.

When you lose weight, you can cook vegetable stew with chicken. The following ingredients are required:

  • boneless chicken breast or thighs (400 g);
  • large zucchini (1 pc. );
  • eggplant (2 pcs. );
  • Bulgarian pepper (1 pc. );
  • mayonnaise (1 tbsp. l. ).
vegetable stew for the keto diet

Cooking method:

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

Diet affects insulin production, which is why it is banned 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 with metabolic problems may be sick.

The growth and development of the fetus may slow down in pregnant women, in nursing women, the amount of milk may decrease or its quality may decline. Such a diet is contraindicated for children, because 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

Reviews of those who have lost weight under this technique are ambiguous. Each organism reacts differently to a lack of carbohydrates.

  • First review, female, 36 years old: "The advantage of this diet is that it does not need to significantly reduce calorie intake. The menu contains a lot of fatty foods: fish, meat, nuts, so I feel more comfortable withsuch a diet than a balanced diet ".
  • The second review, a 28-year-old female, said: "I couldn't sit on this diet, because there was a surge and constipation due to a lack of dietary fiber. "
  • The third tip, a woman, 55 years old: "I lost weight using this technology for 3 months. As a result, the weight is reduced by 10 kg. For my age, this is not a bad achievement, since metabolic reactions are slower. In addition to the external effect, I managed to get rid of food addiction: now I do not eat sweets. The daily menu is designed so as not to feel the feeling of hunger ".