Ketogenic diet options, menus and healthy recipes

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

About ketosis

Insufficient glucose can lead to ketosis. In some regions, carbohydrates are seasonal, so energy comes only from fatty foods. Ketogenic diet is effective in terms of weight loss, but you need to know the principles of its action in order not to harm the body.

The importance of diet

The main purpose of the method is to change the metabolism. The body changes from glycolysis to lipolysis. This will take at least 2-3 weeks. There is no fat loss in the first 7 days because the rest of the glucose is expended. Restructuring of an organism consists of 4 stages:

1. It lasts 12 hours after the last carbohydrate intake. During this time, all glucose is consumed.
2. Lasts 12-48 hours. Glycogen stored in the muscles and liver is consumed.
3. Metabolic changes begin. The body gets its energy from proteins and fatty acids.
4. The final stage starts on the 7th day. The body releases protein energy and restores the ketogenetic regime.

Carbohydrates should not be completely removed from the menu, as such a regime is life-threatening.

Advantages and disadvantages

This form of nutrition was originally used to treat epilepsy in children. It turns out that with such a diet there are external changes. The principle of product substitution is not used in the menu. Substances must enter the body in the following proportions:

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

Positive results of diet:

1. Weight loss will be followed by fatigue and constant tiredness.
2. A balanced menu does not cause hunger, so you can lose weight uncomfortably.
3. Ketone diet is beneficial for cancer, epilepsy, depression and Alzheimer's disease.
4. Lowering blood sugar levels.
5. Normalization of blood pressure and cholesterol.
6. Improve skin condition by removing acne.

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

1. Lack of fiber can lead to indigestion.
2. Lack of vitamins and nutrients in the body due to limited carbohydrates. It is necessary to take additional vitamin complexes.
3. In the early stages, well-being may deteriorate: weakness, decreased concentration, decreased activity because the body does not have enough glucose. If this condition lasts for about 2 weeks, you should consult a doctor.
4. It is difficult to find low-carbohydrate foods in stores, so you need to take food with you.
5. There may be an odor of acetone in the mouth, sweat, and urine.

In addition, such a diet is not recommended during exercise or active exercise. Often, after such a diet, previously undiagnosed diseases appear.

Dietary effects

The effectiveness of such food increases when you follow a few rules:

1. Choose a vitamin complex to make up for the lack of nutrients.
2. You should get a medical examination before starting a diet. This diet is suitable for healthy people.
3. Review the list of prohibited foods. If, for example, the body experiences stress when it refuses to eat bread, it is better to look for another way to lose weight.
4. In the first weeks, there is a reorganization of metabolic processes, so there is no need to increase mental or physical stress on the body during this period.
5. Dietary cooking takes time, but you should try to eat unhealthy foods.
6. For the normal functioning of the gastrointestinal tract, it is necessary to include in the menu foods containing fiber.
7. Double your water intake.

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

This diet is suitable for men who have accumulated thin fat. Calorie content is practically not reduced and weight loss occurs due to a decrease in carbohydrate intake.

Doctors' comments on such a diet are unclear, but all experts agree that you should be examined at a medical facility before starting to lose weight, and if you experience severe weakness or dizziness, consult a doctor immediately.

Permitted and prohibited products

List of products needed:

1. Meat: chicken, turkey, pork, beef.
2. Sea fish: tuna, salmon, salmon, herring.
3. Nuts.
4. Seafood: squid, mussels, crab, shrimp.
5. Eggs: quail and chicken.
6. Milk with a fat content of up to 1. 5%.
7. Low fat, fermented dairy products without chemical additives.
8. Vegetables. 1 admission rate does not exceed 40-50 g Salad 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 prohibited for weight loss:

• sugar;
• honey;
• cereals;
• various baked goods;
• dried fruits;
• pasta;
• low-fat foods (they contain carbohydrates);
• starchy vegetables (potatoes, carrots);
• sweets;
• sweet fruits (bananas, grapes).

It is important to control your calories.

Basic principles

Principles of nutrition:

1. Number of meals 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. Smooth entry and exit from the diet.
5. The amount of fat should be twice as much as the amount of protein.
6. Fat should make up 60% of your 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 with strict adherence to the above rules.

Types of diets and their menu

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

Classically stable

This option is the most available. Its essence is minimal carbon consumption. Daily caloric intake is calculated according to the purpose:

1. If you need to gain muscle mass, add 600 kcal to your daily intake.
2. If you need to lose weight, 600 kcal is excluded from the norm.

Menu for the week:

1. Monday: Breakfast: boiled eggs (3 eggs), grated cheese (40 g), coffee; snack: various nuts (30 g); Lunch: boiled chicken breast (170 g), cucumber (1-2 pieces); Dinner: baked hake (150 g), salad (150 g).
2. Tuesday: Breakfast: boiled egg (2 pcs. ), Cabbage salad, tea or coffee; snacks: smoothies (cheese, nuts and yogurt); Lunch: fried chicken (200 g), boiled asparagus; Dinner: tuna (150 g), salad (cucumber, tomato).
3. Wednesday: Breakfast: cottage cheese (2 pcs. ), Coffee; snack: yogurt (150 ml), nuts; lunch: boiled salmon (150 g); Dinner: seafood salad (150 g).
4. Thursday: Breakfast: boiled eggs (3 eggs, fried bacon, spinach), tea; snack: yogurt and cheese balls; Lunch: roast beef (150 g), cucumber, pasta (1 serving); Dinner: salmon baked in the oven with tomatoes (150 g).
5. Friday: Breakfast: boiled eggs with vegetables, coffee; snack: any greens; Lunch: roast pork with 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 walnuts, tea; snack: tea and toast; lunch: pork fried with tomatoes and soaked in egg yolk; Dinner: flounder cooked with cheese and vegetables.

Target - target, 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. It is allowed to use 1 g of carbohydrates per 1 kg of body weight.

Cyclic

The diet includes carbohydrates from time to time to maintain muscle glycogen levels. This diet option is possible no earlier than 2 weeks before the onset of ketosis. It is allowed to use 5-10 g of carbohydrates per 1 kg of body weight, reduce the amount of fat and leave high levels of protein products. Downloading can take from 9 to 36 hours. You should start with a minimum mark. Then you can focus on your body position and gradually add 2 hours to each time.

Quit the keto diet

In order to consolidate the results, it is necessary to gradually add new products to the menu. You can eat 100-150 g of porridge 1 time per day. For the first time, you should avoid freshly cooked foods. It is also not recommended to eat fried or smoked foods, because the body does not benefit from such food.

Dishes recipes

All recipes are low in carbohydrates. Egg preparation methods:

1. Put the egg in cold water and cook for either 4 minutes (soft-boiled) or 8-minute (boiled). They can be eaten with mayonnaise.
2. Fry the eggs in oil on 1 or 2 sides. Add pepper and salt.
3. Add 2 eggs and 2 tablespoons of melted butter. l. heavy cream. Add salt and pepper and mix. Add onion and shredded cheese. Can be served with fried bacon.
4. Mix 3 eggs with 3 eggs. l. Add hard cream, salt and spices. Melt the butter and pour into the omelet. When the surface hardens, you can add something tasty (shredded cheese, bacon, fried mushrooms).

Bread can be replaced with non-carbohydrate sourdough bread. You will need the following ingredients for baking (for 8 servings):

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

Cooking technology:

1. Separate from the yolks.
2. Whisk the egg whites and salt.
3. Mix the yolks with the cream cheese. To make it more cheerful, you can add baking powder and psyllium bark.
4. Gently add the yolks to the mixture.
5. Place 8 small (or 6 small) loaves in a baking dish and bake at 150 ° C for 25 minutes until golden brown.

This bread can be used to make sandwiches. If desired, add opium, sesame seeds and sunflower seeds to the dough. Large loaves can be used as a base for a roll: put a layer of sour cream and berries.

You can make low carb pancake pancakes. This requires:

• cottage cheese 9% (300 g);
• eggs (1 piece);
• salt (pinch);
• coconut flour (1 tbsp. L. );
• almond flour (1 tbsp).

Recipe:

1. Beat eggs, add salt and mix. It is better to take a large bowl, because it will knead the dough.
2. Add cottage cheese and mix.
3. If the consistency is watery, add coconut flour and mix well. In this case, the cheesecakes will retain their shape.
4. Soak your hands in water, make balls out of the dough and flatten them a little.
5. Dip in coconut flour on both sides and place in a preheated pan with melted butter.
6. Bake cottage cheese for 3-4 minutes on each side over medium heat.
7. Serve with sour cream.

When you lose weight, you can cook chicken and vegetables. The following ingredients are required:

• boneless chicken breast or thighs (400 g);
• large zucchini (1 piece);
• eggplant (2 pcs. );
• Bulgarian pepper (1 piece);
• mayonnaise (1 tbsp. L. ).

How to make:

1. Finely chop the chicken and add salt, pepper and spices to taste. Stir in the meat and leave in the fridge for half an hour.
2. Peel an aubergine and grate it into small cubes.
3. Finely chop the pepper.
4. Put the chicken in a preheated pan with oil and cook for 10 minutes until half cooked.
5. Put the vegetables in a pan, add salt and cook on low heat for another 20 minutes.

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 contraindicated in people with any type of diabetes. Contraindicated in diseases of the stomach, intestines, bile ducts, liver and kidneys, due to increased load on the digestive and excretory systems.

Only a healthy body can restore metabolic processes without adverse effects and then return to normal metabolic patterns. People with metabolic problems may feel unwell.

Fetal growth and development may be slowed in pregnant women, and breastfeeding may be reduced or its quality may be impaired. This diet is contraindicated in children because they are more active and need more carbohydrates. Large amounts of protein are not recommended for the elderly. Their weekly protein intake is 100–150 g.

Criticism

Criticism of people who have lost weight about this technique reveals two. Every organism reacts differently to carbohydrate deficiency.

• At first glance, a 36-year-old woman said: "The advantage of this diet is that you don't have to drastically reduce calories. There are a lot of fatty foods on the menu: fish, meat, nuts, so I feel better with this diet than with a balanced one. "
• In the second review, a 28-year-old woman said, "I couldn't sit on this diet because I was bloated and constipated due to lack of fiber in the diet. "
• The third tip, a 55-year-old woman: "I lost 3 months using this technology. As a result, I lost 10 kg. This is not a bad achievement for my age, because metabolic reactions are slower. In addition to the side effects, I was able to get rid of food addiction. "Now I don't eat sweets. The daily menu is designed so that you don't feel hungry. "