Ketogenic diet options, menus, and healthy recipes

The keto diet is a carbohydrate 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 a few pounds in a month.

About ketosis

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

The essence of the diet

The main goal of the method is to change the metabolism. The body changes from glycolysis to lipolysis. This requires a minimum of 2-3 weeks. There is not much fat loss in the first 7 days because the remaining glucose is consumed. The restructuring of the body takes place in 4 stages:

1. Holds 12 hours after last carbohydrate intake. During this time, all glucose is consumed.
2. Length 12-48 hours. Glycogen, which is found in the muscles of the liver, is consumed.
3. Metabolic changes begin. The body absorbs energy from proteins and fatty acids.
4. The last stage starts on the 7th day. The body builds up on a ketogenic regime, 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 diet was used to treat children with epilepsy. It turned out that with such a diet also external changes occur. The menu does not use the principle of alternating products. Substances must enter the body in the following parts:

• Fats - 75%;
• Proteins - 20%;
• Carbohydrates - 5%.

Positive results of diet use:

1. Weight loss due to the consumption of body fat, while the muscle mass does not decrease.
2. A balanced menu does not cause hunger, so you can lose weight without any inconvenience.
3. The ketone diet is good for cancer, epilepsy, depression, and Alzheimer's disease.
4. Lowering of blood sugar.
5. Normalization of blood pressure and cholesterol levels.
6. Improve skin condition by removing acne.

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

1. Possible digestion due to lack of fiber.
2. Insufficient intake of vitamins and essential substances in the body due to restriction of carbohydrates. It is necessary to take additional vitamin complexes.
3. In the initial stages, a deterioration in well-being is possible: weakness, decreased concentration, decreased performance, because the body does not have enough glucose. If this condition lasts for about 2 weeks, you should see a doctor.
4. The need to take food with you because it is difficult to find carbohydrates in stores.
5. There may be an odor of acetone from the mouth, sweat and urine.

In addition, it is not recommended to eat this way during exercise or active strength training. Often, after such deacons, diseases occur that have not been previously diagnosed.

Diet Effect

The effectiveness of such foods increases when certain rules are followed:

1. Choose a vitamin complex to compensate for the lack of essential substances.
2. Before starting the diet, you need to have a medical examination. This diet is suitable for people with excellent health.
3. Analyze the list of forbidden foods. If, if you refuse, for example from bread, the body experiences stress, then it is better to find another way to lose weight.
4. In the first weeks there is a restructuring of the metabolic processes, so during this period there is no need to give the body more mental or physical strain.
5. Cooking diet food takes time, but you should try not to eat unhealthy foods.
6. For the normal functioning of the gastrointestinal tract, it is necessary to include foods with fiber 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 a month ranges from 5 to 10 kg.

This diet is suitable for men who accumulate belly fat. Caloric content practically does not decrease, 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 you start losing weight, an examination in a medical institution is required, and if a mild weakness or dizziness occurs, consult a doctor immediately.

Allowed and prohibited products

List of foods that can be consumed:

1. Meat: Chicken, turkey, pork, beef.
2. Sea fish: Tuna fish, salmon, salmon, herring.
3. Nuts.
4. Seafood: Cheese, mussels, 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 any chemical additives.
8. Vegetables. The rate for 1 intake is not more than 40-50 g. Lettuce leaves can be eaten in unlimited quantities.
9. Fruits: Oranges and Grapefruits.

Based on this list, different diet menu options are set up. The list of foods that are forbidden to use while losing weight:

• Zocker;
• Honey;
• Cereals;
• all bakeries;
• dried fruit;
• Nuddelen;
• low fat foods (they contain carbohydrates);
• starchy vegetables (potatoes, carrots);
• Sweets;
• sweet fruits (bananas, grapes).

It is important to track your calorie intake.

Basic principles

Nutritional principles:

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. Smooth entry and exit from the diet.
5. The amount of fat consumed should be twice as high 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 over sugar and starch intake.
9. Moderate physical activity.

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

Variety of diet in their menu

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

Standard classic 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 want to gain muscle mass, 600 kcal is added to your daily intake.
2. If you need to reduce weight, then 600 kcal will be deducted from the consumption rate.

Menu for the week:

1. Monday: Breakfast: Stir (3 eggs), ripened cheese (40 g), coffee; Snack: all nuts (30 g); Lunch: baked chicken breast (170 g), cucumbers (1-2 pcs. ); Dinner: baked hake (150 g), salad (150 g).
2. Tuesday: Breakfast: boiled eggs (2 pcs. ), Cabbage salad, tea or coffee; Snack: Smoothies (cheese, nuts and yoghurt); Lunch: fried chicken (200 g), cooked asparagus; Dinner: tuna fish fillet (150 g), salad (cucumbers, tomatoes).
3. Wednesday: Coffee: Cheesecake (2 pcs. ), Coffee; Snack: yogurt (150 ml), nuts; Lunch: baked salmon (150 g); Dinner: Seafood Salad (150 g).
4. Thursday: Breakfast: Eggs (3 eggs, fried bacon, spinach), tea; Snack: Cheese balls with yogurt; Lunch: beef (150 g), cucumbers, pasta (1 serving); Dinner: Baked salmon with tomatoes (150 g).
5. Friday: Breakfast: Eggs with vegetables, coffee; Snack: all green vegetables; Lunch: fried pork with dried 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 cucumbers; Dinner: warm salad (vegetables, seafood).
7. Sunday: Breakfast: cheese with nuts, tea; Snack: Toast with tea; Lunch: Pork fried with tomatoes and dried in egg yolk; Dinner: Flour baked with cheese and vegetables.

Targeted - targeted, force

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

Cyclic

The diet includes periodic carbohydrates to maintain muscle glycogen levels. This dietary option is possible no earlier than 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 may take from 9 to 36 hours. You should start at the minimum mark. Then you can slowly add 2 hours at a time, focusing on the condition of the body.

Get out of the keto diet

To consolidate the result, you need to gradually introduce new products into the menu. You can eat peel once a day for 100–150 g. For the first time, you should refuse fresh baked goods. Eating fried and smoked foods is also not recommended as the body does not benefit from such foods.

Plate recipes

All recipes presented are low carb. Egg preparation methods:

1. Put the eggs in cold water and cook for either 4 minutes (soft boiled) or 8 minutes (hard boiled). They can be eaten with mayonnaise.
2. Fry eggs and 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 onion and grated cheese. Can be served with fried bacon.
4. 3 eggs with 3 tbsp. l. add heavy cream, salt and spices. Melt the butter and add to the omelet. If the top hardens, you can add something delicious (grated cheese, bacon, fried mushrooms).

Bread can be replaced by non-carbohydrate crispbread. To cook, you need the following ingredients (for 8 servings):

• Eggs (3 pcs. );
• Cream cheese (100 g);
• Salt (pinch);
• Baking soda (½ Tsp);
• psyllium Schuel (½ Tsp. l. ).

Cooking technology:

1. Separate the whites from the hedgehogs.
2. Beat protein and salt in a foam.
3. Stir in the egg and cream cheese. For glory, you can add baking powder and psyllium husk.
4. Gently add the whites to the yolk mixture.
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. Poppy, sesame and sunflower seeds are added to the dough if desired. A large loaf of bread can be used as a base for a roll: lay a layer of whipped cream and berries.

You can make carbs with low carbs. This will require:

• 9% cheese (300 g);
• One (1 piece);
• Salt (pinch);
• Coconut flour (1 tablespoon. L. );
• Almond flour (1 tbsp).

Recipe:

1. Crack the egg, add salt and stir. It is better to take a large container, as the dough is kneaded in it.
2. Add cheese and stir.
3. If the consistency is water, add the coconut flour and mix thoroughly. In this case, the pumpkin cakes retain their shape.
4. Soak your hands in water, form balls out of the dough and burst them slightly.
5. Dip in coconut flour on both sides and place in a preheated pan with melted butter.
6. Fry cheese pancakes for 3-4 minutes on each side over medium heat.
7. Serve with sour cream.

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

• without chicken breast or thigh (400 g);
• large zucchini (1 pc. );
• Eggplant (2 pcs. );
• Bulgarian pepper (1 pc. );
• Mayonnaise (1 tablespoon. L. ).

Cooking Method:

1. Finely chop the chicken, add salt, pepper and spices. Stir the meat and leave it in the fridge 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 frying pan heated with oil and fry for 10 minutes on high heat until half cooked.
5. Add 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 damage

Diet affects the production of insulin, so it is forbidden 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, gallbladder, liver and kidneys.

Only a healthy body is able to build up metabolic processes without any side effects, and then return to the usual metabolic patterns. People who have metabolic problems may feel unwell.

Pregnant women may experience a prolongation of growth and development of the fetus, while nursing women may experience a decrease in breast milk or a deterioration in their quality. 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

Ratings of those who have lost weight through this technique are ambiguous. Every organism responds differently to a lack of carbohydrates.

• First review, female, 36 years old: "The advantage of this diet is that there is no need to drastically reduce your calorie intake. The menu contains a lot of fatty foods: fish, meat, nuts, so I feel more comfortable with such a diet. Diet as with a balanced ".
• Second review, female, 28 years old: "I could not sit on this diet because there was bloating and constipation due to a lack of fiber in the diet. "
• Third tip, woman, 55 years old: "I lost weight with this technology for 3 months. As a result, the weight decreased by 10 kg. For my age, this is not a bad performance, because metabolic reactions are slower. In addition to the external effect, I managed to get rid of the food addiction: now I do not eat sweets. The daily menu is designed in such a way that the feeling of hunger is not felt ".