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Healthy ketogenic diet options, menus and recipes

The keto diet is a low-carb diet in which the body uses ketones for energy. These substances are formed during the breakdown of fatty tissue. This diet allows you to lose several pounds in a month.

keto diet foods and diet

About ketosis

The body can go into ketosis when there is a lack of glucose. In some areas, foods high in carbohydrates are seasonal, so energy only comes from fatty foods. The ketogenic diet is effective in terms of weight loss, but it is necessary to know the principles of its action in order not to harm the body.

The essence of the diet

The main objective of the method is to modify the metabolism. The body goes from glycolysis to lipolysis. This requires a minimum of 2-3 weeks. There will not be much fat loss in the first 7 days as the remaining glucose will be used up. The restructuring of the body takes place in 4 stages:

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

You can not completely exclude carbohydrates from the menu, because such a diet 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 card does not use the principle of alternating products. The substances must enter the body in the following proportion:

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

Positive results of using the diet:

  1. Weight loss due to the consumption of body fat, while muscle mass does not decrease.
  2. A balanced menu does not cause hunger, so you can lose weight without discomfort.
  3. The keto diet is beneficial for cancer, epilepsy, depression, and Alzheimer's disease.
  4. Lower blood sugar levels.
  5. Normalization of blood pressure and cholesterol levels.
  6. Improve the condition of the skin by getting rid of 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. Insufficient supply of vitamins and essential substances in the body due to restriction of carbohydrates. It is necessary to additionally take vitamin complexes.
  3. In the initial stages, a deterioration in well-being is possible: weakness, decrease in concentration, decrease in 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 take food with you because low carb foods are hard to find in stores.
  5. There may be a smell of acetone from the mouth, sweat and urine.

In addition, it is not recommended to eat this way during training or active strength loads. Often, after such diets, diseases arise that were not previously diagnosed.

Dietary effect

The effectiveness of such a food increases when several rules are observed:

  1. Choose a vitamin complex to compensate for the lack of necessary substances.
  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, by refusing bread, the body experiences 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 it is not necessary to give the body increased mental or physical stress.
  5. Cooking healthy meals takes time, but you should try not to snack on unhealthy foods.
  6. For normal functioning of the gastrointestinal tract, it is necessary to include foods with fiber in the menu.
  7. Double your water consumption.

This diet for weight loss 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 fat in the belly. Calorie content practically does not decrease, and weight loss is due to a reduction in the amount of carbohydrates consumed.

Reviews of doctors on such nutrition are ambiguous, but all experts agree that before you start to lose weight, it is necessary to undergo an examination in a medical institution and, in case of weakness orsevere dizziness, seek medical advice immediately.

Authorized 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, shrimps.
  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 rate for 1 catch 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. The list of foods that are forbidden to use during weight loss:

  • sugar;
  • my dear;
  • cereals;
  • all bakery products;
  • dried fruits;
  • Pasta;
  • low-fat foods (they contain carbohydrates);
  • starchy vegetables (potatoes, carrots);
  • sweets;
  • sweet fruits (banana, grape).

It is 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. Smooth entry and exit of the regime.
  5. The amount of fat consumed should be double that of protein.
  6. Fat should represent 60% of the daily diet.
  7. The amount of carbohydrates should be kept to a minimum.
  8. Control of sugar and starch consumption.
  9. Moderate physical activity.

The effectiveness of the method comes only from the 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.

Standard classic constant

This option is the most affordable. Its essence lies in the minimum intake of carbohydrates. Daily calorie intake is calculated based 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, then 600 kcal is subtracted from the rate of consumption.

Menu of the week:

  1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: all nuts (30 g); lunch: baked chicken breast (170 g), cucumber (1-2 pcs. ); dinner: baked hake (150 g), salad (150 g).
  2. Tuesday: breakfast: hard-boiled eggs (2 pcs. ), 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: 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 serving); dinner: baked salmon with tomatoes (150 g).
  5. Friday: breakfast: scrambled eggs with vegetables, coffee; snack: any green vegetable; lunch: fried pork with stewed vegetables (150 g); dinner: smoked salmon, boiled egg, Chinese cabbage salad.
  6. Saturday: breakfast: cheese croutons, tea; snack: nuts (30 g); lunch: fried salmon with cucumber; dinner: hot salad (vegetables, seafood).
  7. Sunday: breakfast: fromage blanc with walnuts, tea; snack: toast with tea; lunch: fried pork with tomatoes and dipped in egg yolk; dinner: folds in the oven 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 involves periodic carbohydrate loads to maintain muscle glycogen levels. This nutritional option is possible no earlier than 2 weeks after entering 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. It may take 9 to 36 hours to download. You should start at the minimum grade. Then you can gradually add 2 hours each time, focusing on the condition of the body.

Getting off the keto diet

buckwheat rice porridge to get out of the keto diet

To consolidate the result, you need to gradually introduce new products to 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. It is also not recommended to eat fried and smoked foods, as the body does not benefit from such foods.

Recipes of dishes

All of the recipes presented are low in carbohydrates. Egg preparation methods:

vegetable omelet for the keto diet
  1. Put the eggs in cold water and cook for 4 minutes (soft-boiled) or 8 minutes (soft-boiled). They can be eaten with mayonnaise.
  2. Brown eggs in butter on 1 or 2 sides. Add pepper and salt.
  3. Add 2 eggs and 2 tablespoons to the melted butter. the. heavy cream. Salt, pepper and mix. Add the onion and grated cheese. Can be served with fried bacon.
  4. Mix 3 eggs with 3 tbsp. the. heavy cream, salt and add the spices. Melt the butter and pour into the omelet. When the top hardens, you can add something tasty (grated cheese, bacon, fried mushrooms).

Bread can be replaced with crusty bread without carbohydrates. To cook 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 whites from yellows.
  2. Beat the egg whites and salt into a foam.
  3. Mix the yolks with the cream cheese. For splendor, you can add baking powder and psyllium husks.
  4. Gently add the whites to the mixture of yolks.
  5. Place 8 small (or 6) rolls 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 bun: put a layer of whipped cream and berries.

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

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

Recipe:

  1. Crack the egg, add salt and stir. It is better to take a large container, since the dough will be kneaded in it.
  2. Add the curd and stir.
  3. If the consistency is watery, add the coconut flour and mix well. In this case, the curd pancakes will keep their shape.
  4. Wet your hands in the water, form balls of dough and flatten them a little.
  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 per side over medium heat.
  7. Serve with sour cream.

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

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

Cooking mode :

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

The diet affects the production of insulin, which is why it is prohibited 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, bile ducts, liver and kidneys.

Only a healthy body is able to rebuild metabolic processes without side effects, and then return to usual metabolic patterns. People who have metabolic problems may feel bad.

Pregnant women may experience a slowdown in the growth and development of the fetus, in nursing women, a decrease in the amount of milk or a deterioration in its quality may occur. 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 to 150 g.

Comments

Reviews of those who have lost weight about this technique are ambiguous. Every body reacts differently to a lack of carbohydrates.

  • First assessment, 36-year-old woman: "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 with a balanced diet ".
  • Second opinion, female, 28: "I couldn't sit on this diet because there was bloating and constipation due to a lack of fiber in the diet.
  • Third tip, 55-year-old woman: "I lost weight thanks to this technology for 3 months. As a result, the weight was reduced by 10 kg. For my age, this is not a bad achievement, as the metabolic reactions are slower. In addition to the external effect, I managed to get rid of food addiction: now I no longer eat sweets. The daily menu is designed so as not to feel the sensation of hunger ".