Ketogenic diet, menus and healthy recipes

A 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 pounds in a month.

About ketosis

The body can become ketotic in the absence of glucose. In some regions, carbohydrate foods are seasonal, so energy comes only from fatty foods. A ketogenic diet is effective for weight loss, but you need to know the principles of 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 won’t be much fat loss in the first 7 days as the remaining glucose runs out. The restructuring of the organization takes place in 4 stages:

1. It lasts for 12 hours after the last carbohydrate intake. During this time, all glucose is depleted.
2. It lasts from 12 to 48 hours. Glycogen, which is found in muscles and the liver, is consumed.
3. Metabolic changes begin. The body absorbs energy from proteins and fatty acids.
4. The last stage begins on the seventh day. The body is built on a ketogenic system, giving up the energy of the protein.

You can’t completely exclude carbs from the menu as such a system is life threatening.

Advantages and disadvantages

Initially, this form of nutrition was used to treat children with epilepsy. It turned out that in addition to such a diet, external changes also occur. The menu does not use the principle of alternating products. The substances must enter the body in the following proportions:

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

Positive results of using the diet:

1. Weight loss due to the consumption of body fat while not losing muscle mass.
2. The balanced menu does not cause hunger, so you can lose weight without discomfort.
3. The ketone diet has beneficial effects on cancer, epilepsy, depression and Alzheimer’s disease.
4. Lowering blood sugar.
5. Normalization of blood pressure and cholesterol levels.
6. Improving the condition of the skin by getting rid of acne.

Despite the obvious benefits, consult a professional before using the system. Disadvantages include:

1. Possible indigestion due to lack of fiber.
2. Insufficient intake of vitamins and essential substances in the body due to restriction of carbohydrates. It is also necessary to take vitamin complexes.
3. In the initial stage, 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. You need to take your food with you as it is difficult to find low carb foods 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 training or active exercise. Often, such diets are followed by diseases that have not been previously diagnosed.

Effect of diet

The effectiveness of such foods increases if a number of rules are followed:

1. Choose a vitamin complex to make up for the lack of necessary substances.
2. You should have a medical examination before starting your diet. This diet is suitable for people in excellent health.
3. Analyze the list of prohibited foods. For example, if the body experiences stress when rejecting bread, it is better to find another way to lose weight.
4. Restructuring of metabolic processes takes place in the first weeks, so there is no need for increased mental or physical stress during this period.
5. It takes time to prepare dietary foods, but you should try not to chew on unhealthy foods.
6. The normal functioning of the gastrointestinal tract requires the inclusion of fibrous foods in the menu.
7. Double your water consumption.

This dieting diet affects everyone in different ways and is not for everyone. Weight loss in 1 month is 5-10 kg.

This diet is suitable for men who accumulate fat in the abdomen. The caloric content is practically not reduced and the weight loss is due to a decrease in the amount of carbohydrates consumed.

Doctors ’comments about such a diet are ambiguous, but all experts agree that it should be examined in a health care facility before weight loss begins, and if severe weakness or dizziness occurs, see a doctor immediately.

Authorized and prohibited products

List of foods to eat:

1. Meat: chicken, turkey, pork, beef.
2. Sea fish: tuna, salmon, salmon, herring.
3. Walnut.
4. Seafood: squid, mussels, crab, crab.
5. Eggs: quail and chicken.
6. Milk with a maximum fat content of 1, 5%.
7. Fermented milk products with a minimum fat content, without chemical additives.
8. Vegetables. The intake of 1 is not more than 40-50 g. Salad leaves can be consumed in unlimited quantities.
9. Fruits: orange and grapefruit.

Based on this list, various diet menu items are made. List of foods that must not be used during weight loss:

• sugar;
• Honey;
• cereals;
• any bakery ware;
• dried fruits;
• pasta;
• low fat foods (containing carbohydrates);
• starchy vegetables (potatoes, carrots);
• sweetness;
• sweet fruits (bananas, grapes).

It is important to monitor your calorie intake.

Principles

Nutrition principles:

1. The number of meals is 5-6 times a day, with 3-hour breaks.
2. It should be eaten in small portions.
3. The daily amount of water to drink should be at least 3 liters.
4. Smooth entry and exit from the diet.
5. The amount of fat consumed should be twice 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 intake.
9. Moderate physical activity.

The effectiveness of the method is only achieved by strict adherence to the rules listed.

Variety of diet and their menu

The diet menu has several options so you can choose the most optimal one.

Standard classic constant

This option is the cheapest. Its essence lies in the minimum carbohydrate intake. Daily caloric intake is calculated depending on the goal:

1. If you need muscle mass, 600 kcal is added to your daily intake.
2. If the weight is to be reduced, 600 kcal is deducted from the consumption rate.

Weekly menu:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: any nuts (30 g); lunch: fried chicken breast (170 g), cucumber (1-2 pcs. ); dinner: fried hake (150 g), salad (150 g).
2. Tuesday: breakfast: boiled eggs (2 pcs. ), Cabbage salad, tea or coffee; snacks: smoothies (cottage cheese, walnuts and yogurt); lunch: fried chicken (200 g), boiled asparagus; dinner: tuna (150 g), salad (cucumber, tomato).
3. Wednesday: breakfast: cheesecake (2 pcs. ), Coffee; snack: yogurt (150 ml), nuts; lunch: fried salmon (150 g); dinner: sea 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: salmon with baked tomatoes (150 g).
5. Friday: breakfast: scrambled eggs with vegetables, coffee; snack: any vegetable; lunch: roast pork with steamed vegetables (150 g); dinner: smoked salmon, boiled egg, Chinese cabbage salad.
6. Saturday: breakfast: croutons with cheese, tea; snack: walnut (30 g); lunch: fried salmon with cucumber; dinner: hot salad (vegetables, seafood).
7. Sunday: breakfast: cottage cheese with walnuts, tea; snack: toast with tea; lunch: pork fried with tomatoes and soaked in egg yolk; dinner: flatfish fried with cheese and vegetables.

Targeted - targeted, power

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 gives energy to exercise. Consumption of 1 g of carbohydrate is allowed for 1 kg of weight.

Cyclic

The diet includes intermittent carbohydrate loading to maintain muscle glycogen levels. This feeding option is possible no earlier than 2 weeks after the onset of ketosis. At a weight of 1 kg, it is permissible to consume 5-10 g of carbohydrates, reduce the amount of fat and leave protein products at a high level. The download may take 9-36 hours. It should start with the minimum signal. You can then gradually add 2 hours each time, focusing on your body condition.

Quitting the keto diet

You need to gradually introduce new products to the menu to consolidate the result. You can eat porridge 100-150 g once a day, first reject fresh baked goods. Consumption of fried and smoked foods is also not recommended as the body does not benefit from such foods.

Food recipes

All recipes presented are low in carbs. Ways to prepare eggs:

1. The eggs are placed in cold water and cooked for 4 minutes (cooked soft) or 8 minutes (cooked hard). 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 of melted butter. l. cream. Season with salt and pepper and mix. Add the onion and grated cheese. Served with fried bacon.
4. Mix 3 eggs with 3 tbsp. l. cream, salt and spices. The butter is melted and poured into the omelette. When the top solidifies, you can add something tasty (grated cheese, bacon, fried mushrooms).

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

• eggs (3 pieces);
• cream cheese (100 g);
• salt (pinch);
• baking powder (half a teaspoon);
• psyllium peel (½ tablespoon. l. ).

Cooking technology:

1. Separate the protein from the yellow.
2. Beat the egg whites and salt into a foam.
3. Mix the yolk with the cream cheese. You can add baking powder and psyllium peel for splendor.
4. Carefully add the protein to the yolk.
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. A large loaf of bread can be used as a base for a roll: put a layer of whipped cream and berries.

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

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

Recipe:

1. Beat the eggs, salt and mix. It is better to buy a large dish as we knead the dough.
2. Add the cottage cheese and mix.
3. If the consistency is wet, add the coconut flour and mix thoroughly. In this case, the cottage cheese cakes retain their shape.
4. Moisten your hands with water, form balls of dough and flatten slightly.
5. Dip both sides into coconut flour and place in a preheated pan with melted butter.
6. Bake the cheese pancakes for 3-4 minutes on both sides 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 thigh (400 g);
• large zucchini (1 pc. );
• eggplant (2 pieces);
• Bulgarian pepper (1 pc);
• mayonnaise (1 tbsp. l. ).

Cooking method:

1. Chop the chicken, add salt, pepper and spices to taste. Stir in the meat and place in the fridge for half an hour.
2. Peel an eggplant and zucchini and cut into small cubes.
3. Finely chop the peppers.
4. Place the chicken in a pan preheated in oil and fry over high heat for 10 minutes until half-softened.
5. Add vegetables to the pan, season with salt and simmer for another 20 minutes.

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

Contraindications and harms

Diet affects insulin production and is therefore contraindicated in people with any type of diabetes. It is 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 rebuild metabolic processes without side effects and then return to normal metabolic patterns. People with metabolic problems may feel unwell.

In pregnant women, the growth and development of the fetus may be slowed, and in breastfeeding women, the amount or quality of milk may be reduced. Such a diet is contraindicated for children as they exercise a lot and need a lot of carbs. High levels of protein are not recommended for the elderly. Their weekly protein intake is 100-150 g.

Opinions

The opinions that have been lost on this technique are ambiguous. Every organism responds differently to carbohydrate deficiency.

• First opinion, 36-year-old woman: "The advantage of this diet is that there is no need to drastically reduce caloric intake. The menu includes a lot of fatty foods: fish, meat, nuts, so I feel more comfortable with such a diet than with a balanced diet. "
• Second opinion, woman, 28 years old: "I couldn’t sit on this diet because I had bloating and constipation due to a lack of fiber. "
• Third tip, 55-year-old woman: "I lost 3 months with this technology. As a result, the weight was reduced by 10 kg. According to my soot, this is not a bad result because metabolic reactions are slower. In addition to the outside influence, I managed to get rid of food addiction: I don’t eat sweets now. The daily menu is designed so that the feeling of hunger is not felt ".