Ketogenic diet options, menus and healthy recipes

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

About ketosis

The body can enter ketosis when glucose is lacking. 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 must know the principles of its action so as not to harm the body.

The essence of the child

The main goal of the method is to change the metabolism. The body changes from glycolysis to lipolysis. It takes at least 2-3 weeks. There will be no major fat loss in the first 7 days as the remaining glucose will be consumed. Body restructuring takes place in 4 phases:

1. It lasts 12 hours after the last carbohydrate intake. During this time, all glucose will be consumed.
2. It lasts 12-48 hours. Glycogen, which is found 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 regenerates on a ketogenic regime, releasing protein energy.

You cannot completely exclude carbohydrates from the menu, because such a regime is life-threatening.

Advantages and disadvantages

Initially, this form of diet was used to treat children with epilepsy. External changes have been shown to occur with such a diet. The menu does not use the principle of product exchange. Substances must enter the body in the following proportions:

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

Positive results of using a diet:

1. Weight loss due to body fat intake, while muscle mass does not decrease.
2. A balanced menu does not cause hunger, so you can lose weight without discomfort.
3. The ketone diet is useful 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 removing acne.

Despite the obvious advantages, you should consult an expert 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 carbohydrate restriction. It is necessary to take additional vitamin complexes.
3. In the initial stages, deterioration of well-being is possible: weakness, reduced concentration, reduced performance, because the body does not have enough glucose. If this condition lasts for about 2 weeks, you must see a doctor.
4. You need to bring food with you because it is difficult to find foods with a low carbohydrate content in stores.
5. You can smell acetone from your mouth, sweat and urine.

In addition, it is not recommended to eat this way during training or exercise. Diseases that have not been previously diagnosed often occur after such diets.

Diet effect

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

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 with excellent health.
3. Analyze the list of forbidden foods. If the body, when it refuses, for example, bread, will experience 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, so in that period there is no need to give the body more mental or physical stress.
5. It takes time to cook diet meals, but try not to snack on unhealthy foods.
6. For the normal functioning of the gastrointestinal tract, it is necessary to include fiber-containing foods in the menu.
7. Double your water intake.

This weight loss diet 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 accumulate belly fat. The calorie content is practically not reduced, and weight loss occurs due to a reduction in the amount of carbohydrates consumed.

Doctors' comments about such a diet are ambiguous, but all experts agree that before starting to lose weight, it is necessary to undergo an examination at a medical institution and, if severe weakness or dizziness occurs, 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, shellfish, crabs, shrimp.
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 amount for 1 intake is not more than 40-50 g. Lettuce leaves can be eaten in unlimited quantities.
9. Fruits: oranges and grapefruit.

Based on this list, various diet menu options have been built. List of foods that are forbidden to use for weight loss:

• sugar;
• honey;
• cereals;
• any baked goods;
• dried fruit;
• pasta;
• low fat foods (containing carbohydrates);
• vegetables with starch (potatoes, carrots);
• sweets;
• sweet fruits (bananas, grapes).

It is important to monitor your calorie intake.

Basic principles

Principles of nutrition:

1. The number of meals is 5-6 times a day, with breaks 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. Easy entry and exit from the diet.
5. The amount of fat consumed should be twice as much as the 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 intake.
9. Moderate physical activity.

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

Dietary diversity and their menu

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

Standard classical constant

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

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

Weekly menu:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: any nut (30 g); lunch: roasted chicken breast (170 g), cucumber (1-2 pcs. ); dinner: roasted hake (150 g), salad (150 g).
2. Tuesday: breakfast: boiled egg (2 pcs. ), Cabbage salad, tea or coffee; snack: smoothie (cottage cheese, walnuts and yogurt); lunch: roast chicken (200 g), cooking asparagus; dinner: tuna (150 g), salad (cucumber, tomato).
3. Wednesday: breakfast: cheesecakes (2 pcs. ), Coffee; snack: yogurt (150 ml), walnuts; lunch: roasted salmon (150 g); dinner: seafood salad (150 g).
4. Thursday: breakfast: scrambled eggs (3 eggs, fried bacon, spinach), tea; snack: balls of cheese with yogurt; lunch: roast beef (150 g), cucumber, pasta (1 serving); dinner: salmon with tomato baked in the oven (150 g).
5. Friday: breakfast: scrambled eggs with vegetables, coffee; snack: 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: walnuts (30 g); lunch: fried salmon with cucumber; dinner: warm salad (vegetables, seafood).
7. Sunday: breakfast: cottage cheese with walnuts, tea; snack: toast with tea; lunch: pork fried with tomato and soaked in egg yolk; dinner: chipboard baked with cheese and vegetables.

Targeted - targeted, power

This method is suitable for women who lead 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.

Cyclically

The diet includes periodic loads of carbohydrates to maintain muscle glycogen levels. This dietary option is possible at the earliest 2 weeks after the onset of 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. The download can take from 9 to 36 hours. You should start with a minimum grade. You can then gradually add 2 hours each time, focusing on the condition of the body.

Getting out of the keto diet

To consolidate the result, you need to gradually introduce new products into the menu. You can eat porridge once a day for 100-150 g. For the first time, you need to refuse fresh pastries. It is also not recommended to consume fried and smoked food, because the body does not benefit from such food.

Recipes for eating

All the recipes presented contain few carbohydrates. Methods of egg preparation:

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 1 or 2 sides. Add pepper and salt.
3. Add 2 eggs and 2 tablespoons to the melted butter. l. whipped cream. Season with salt, pepper and stir. Add onion and grated cheese. It can be served with fried bacon.
4. Mix 3 eggs with 3 tbsp. l. thick sour cream, salt and add 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 crispy bread without carbohydrates. For cooking you need the following ingredients (for 8 servings):

• eggs (3 pcs. );
• cream cheese (100 g);
• salt (pinch);
• baking powder ((teaspoons);
• psyllium shell (½ spoons. l. ).

Cooking technology:

1. Separate the egg whites from the yolks.
2. Whisk the egg whites and salt into a foam.
3. Mix the egg yolks with the cream cheese. For shine, you can add baking powder and psyllium shells.
4. Lightly add the egg whites to the mixture with the egg yolks.
5. Place 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. If desired, poppy seeds, sesame seeds and sunflower seeds are added to the dough. Large loaves can be used as a base for rolls: put a layer of whipped cream and berries.

You can make cheese pancakes with little carbs. This will require:

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

Recipe:

1. Beat the egg, add salt and stir. It is better to take a large container because the dough will be kneaded in it.
2. Add the cottage cheese and stir.
3. If the consistency is watery, add coconut flour and mix well. In this case, the cottage cheese cookies will retain their shape.
4. Moisten your hands in water, shape the dough into balls and flatten them a bit.
5. Dip coconut flour on both sides and place in a heated pan with melted butter.
6. Fry the pancakes with cheese for 3-4 minutes on each side over medium heat.
7. Serve with sour cream.

While you are losing 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. ).

Cooking method:

1. Finely chop the chicken, salt, pepper and add spices to taste. Stir in the meat and leave in the fridge for half an hour.
2. Peel eggplants and zucchini, cut into small cubes.
3. Finely chop the peppers.
4. Put the chicken in a pan heated to oil and fry 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.

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

Contraindications and harm

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 system, it is contraindicated in diseases of the stomach, intestines, biliary tract, liver and kidneys.

Only a healthy body can restore metabolic processes without side effects and then return to normal metabolic patterns. People who have metabolic problems can feel bad.

Pregnant women may experience a slowdown in fetal growth and development, and breastfeeding may reduce the amount of milk or worsen its quality. Such a diet is contraindicated for children because they are very mobile and need a lot of carbohydrates. Older people do not recommend large amounts of protein. Their weekly protein intake is 100-150 g.

Reviews

The reviews of those who have lost weight about this technique are ambiguous. Every organism reacts differently to a lack of carbohydrates.

• First examination, a 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 one ".
• Another review, a 28-year-old woman: "I couldn't sit on this diet because there was bloating and constipation due to a lack of fiber in my diet. "
• Third tip, a 55-year-old woman: "I lost weight using this technology for 3 months. As a result, the weight was reduced by 10 kg. For my age, this is not a bad achievement, because metabolic reactions are slower. Aside from the external effect, I managed to get rid of my food addiction: I don’t eat sweets now. The daily menu is designed so that you don't feel hungry. "