Ketogenic diet options, menus, and healthy recipes

A keto diet is a low -carbohydrate diet in which the body uses ketones as a source of energy. This substance is formed during 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 there is a lack of glucose. In some areas, carbohydrate foods are seasonal, so energy only comes from fatty foods. A ketogenic diet is effective in terms of weight loss, but you need to know the principle of its action so as not to harm the body.

The essence of the diet

The main objective of this method is to alter metabolism. The body changes 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 depleted. Body restructuring occurs in 4 stages:

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

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

Advantages and disadvantages

Initially, this form of nutrition was used to treat children from epilepsy. It turns out that with such a diet, external changes also occur. The menu does not use the principle of product rotation. Substance must enter the body in the following proportions:

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

Positive results using the diet:

1. Weight gain is due to the intake of body fat, while muscle mass is not reduced.
2. A balanced menu does not cause hunger, so you can lose weight without discomfort.
3. A ketone diet is beneficial for cancer, epilepsy, depression, and Alzheimer's disease.
4. Lowers blood sugar levels.
5. Normalization of blood pressure and cholesterol levels.
6. Improves skin condition by eliminating acne.

While there are obvious advantages, you should consult an expert before using this system. Disadvantages include:

1. Possible digestive disorders due to lack of fiber.
2. Intake of vitamins and essential nutrients in the body is insufficient due to carbohydrate restriction. You also need to take vitamin complexes.
3. In the early stages, deterioration of well -being may occur: weakness, decreased concentration, decreased 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 it is difficult to find low -carb foods in the store.
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 loads. Often, after such a diet, a disease occurs that was not previously diagnosed.

The effect of diet

The effectiveness of the food increases when certain rules are followed:

1. Choose a vitamin complex to make up for the lack of necessary nutrients.
2. Before starting a diet, you must undergo a medical examination. This food is suitable for healthy people.
3. Analysis of the list of prohibited foods. If, when pushing, for example, from bread, the body will experience stress, then it is better to find other ways to lose weight.
4. In the first weeks, there will be a rearrangement of metabolic processes, therefore, during this period, there is no need to put mental or physical stress on the body.
5. Cooking diet foods takes time, but you should try unhealthy snacks.
6. For the normal functioning of the gastrointestinal tract, it is necessary to include foods containing fiber into the menu.
7. Double your water intake.

This diet for weight loss affects everyone in different ways and is not suitable for everyone. Weight in 1 month between 5 to 10 kg.

This food is suitable for men who accumulate fat in the abdomen. The caloric 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 not clear, but all experts agree that before starting to lose weight, it is necessary to undergo an examination in a medical institution and, if weakness or severe dizziness appears, immediately see a doctor.

Allowed and Prohibited Products

List of edible foods:

1. Meat: chicken, turkey, pork, beef.
2. Sea fish: tuna, salmon, salmon, herring.
3. Peanuts.
4. Seafood: squid, clams, crabs, shrimp.
5. Eggs: quail and chicken.
6. Milk with a fat content of up to 1. 5%.
7. Fermented milk products with minimal fat content, without 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. Fruit: orange and grapefruit.

Based on this list, various food menu options are constructed. List of foods that are forbidden to use during weight loss:

• sugar;
• honey;
• grain;
• any fuel;
• dried fruit;
• pasta;
• low -fat foods (containing carbohydrates);
• starchy vegetables (potatoes, carrots);
• candy;
• sweet fruits (bananas, grapes).

It is important to monitor your calorie intake.

Basic principal

Nutritional principles:

1. The amount of food is 5-6 times a day, with a 3-hour break.
2. You need to eat in small portions.
3. The amount of water you drink a day should be at least 3 liters.
4. Smooth entry and exit from the diet.
5. The amount of fat consumed should be twice that of protein.
6. Fat should comprise 60% of the daily diet.
7. The amount of carbohydrates must be minimal.
8. Control sugar and starch intake.
9. Moderate physical activity.

The effectiveness of this method is only by adhering to the rules listed.

Variety of their diets and menus

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

Standard classical constant

This option is the most affordable. The point lies in minimum carbohydrate intake. Daily caloric intake is calculated depending on the goal:

1. If you need to gain muscle mass, 600 kcal is added to the daily intake.
2. If you need to lose weight, then 600 kcal is deducted from the consumption rate.

Menu for this week:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snacks: any nuts (30 g); lunch: grilled chicken breast (170 g), cucumber (1-2 pcs. ); dinner: toast (150 g), salad (150 g).
2. Tuesday: breakfast: boiled eggs (2 seeds. ), Cabbage salad, tea or coffee; snacks: smoothies (cottage cheese, nuts and yogurt); lunch: fried chicken (200 g), boiled asparagus; dinner: tuna (150 g), salad (cucumber, tomato).
3. Wednesday: breakfast: cheesecake (2 pieces. ), Coffee; snacks: yogurt (150 ml), nuts; lunch: grilled salmon (150 g); dinner: seafood salad (150 g).
4. Thursday: breakfast: scrambled eggs (3 eggs, fried meat, spinach), tea; snacks: cheese balls with yogurt; lunch: roast beef (150 g), cucumber, pasta (1 part); dinner: salmon with tomatoes baked in the oven (150 g).
5. Friday: breakfast: scrambled eggs with vegetables, coffee; snacks: any green vegetables; lunch: fried pork with boiled vegetables (150 g); dinner: smoked salmon, boiled eggs, Chinese cabbage salad.
6. Saturday: breakfast: croutons with cheese, tea; snacks: nuts (30 g); lunch: fried salmon with cucumber; dinner: hot salad (vegetables, seafood).
7. Sunday: breakfast: cottage cheese with nuts, tea; snacks: toast with tea; lunch: pork fried with tomatoes and moistened with egg yolks; dinner: toast with cheese and vegetables.

Targeted - targeted, strength

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. For a weight of 1 kg, it is permissible to take 1 g of carbohydrates.

Cyclic

The diet involves a regular load of carbohydrates to maintain muscle glycogen levels. This dietary choice can be made no earlier than 2 weeks after the onset of ketosis. For a weight of 1 kg, allowed to consume 5-10 g of carbohydrates, reduce the amount of fat, and leave protein products at high levels. Downloads can last from 9 to 36 hours. You should start at the minimum mark. Then you can gradually add 2 hours to each time, focusing on body condition.

Get out of the keto diet

To incorporate the results, you need to gradually introduce new products into the menu. You can eat porridge 1 time a day for 100-150 g. For the first time, you should reject freshly baked foods. Eating fried and smoked foods is also not recommended, as the body does not benefit from such foods.

Meal recipes

All recipes served are low carb. Method 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 eggs in butter on 1 or 2 sides. Add pepper and salt.
3. Put 2 eggs and 2 tablespoons into the melted butter. l. thick cream. Season with salt, pepper and stir. Add onion and grated cheese. Can be served with fried meat.
4. Stir in 3 eggs with 3 tbsp. l. heavy cream, salt and add spices. Melt the butter and pour into the omelet. When the top hardens, you can add something tasty (grated cheese, smoked meat, fried mushrooms).

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

• eggs (3 seeds. );
• cream cheese (100 g);
• salt (pinch);
• baking powder (½ teaspoon);
• psyllium husk (½ tbsp. ).

Cooking technology:

1. Separate the whites from the egg yolks.
2. Beat egg whites and salt into a foam.
3. Stir in egg yolks with cream cheese. For splendor, you can add baking powder and psyllium husk.
4. Gently add the whites into the egg yolk mixture.
5. Place 8 small loaves (or 6 small ones) on a baking sheet and bake at 150 ° C for 25 minutes, until golden brown.

This bread can be used to make sandwiches. Poppy seeds, sesame seeds and sunflower seeds are added to the batter if desired. Large loaves can be used as a base for rolls: put a layer of cream and whipped berries.

You can make low -carb cheese pancakes. This requires:

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

Recipe:

1. Beat eggs, add salt and stir. It is better to take a large container, because the dough will be kneaded in it.
2. Add the curds and stir.
3. If the consistency is watery, add coconut flour and mix well. In this case, the curd cake will retain its shape.
4. Wet your hands in the water, form a ball out of the batter and flatten slightly.
5. Add the coconut flour on both sides and place in a preheated pan with melted butter.
6. Fry the cheese pancakes for 3-4 minutes on each side over medium heat.
7. Serve with sour cream.

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

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

Cooking method:

1. Chop the chicken, add salt, pepper and spices to taste. Stir in the meat and leave in the fridge for half an hour.
2. Peel the eggplant and zucchini, cut into small cubes.
3. Finely chop the pepper.
4. Put the chicken in a pan that has been preheated with oil and fry for 10 minutes over high heat until half cooked.
5. Put the vegetables in a saucepan, 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 dangers

Diet affects insulin production, which is why 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, bile ducts, liver and kidneys.

Only a healthy body can rebuild metabolic processes without side effects, and then return to a normal metabolic pattern. People with metabolic problems may feel unwell.

Pregnant women may experience a slowdown in fetal growth and development, in lactating women, a decrease in the amount of milk or deterioration in its quality may occur. Such a diet is contraindicated for children, because they move a lot and require a lot of carbohydrates. A large amount of protein is not recommended for the elderly. Their weekly protein intake is 100-150 g.

Reviews

The reviews of those who have lost weight about this technique are not clear. Each organism responds differently to a lack of carbohydrates.

• The first comment, a woman, 36 years old: "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 a balanced diet".
• The second comment, a woman, 28 years old: "I can not follow this diet, because there is bloating and constipation due to lack of fiber in the diet. "
• Third tip, woman, 55 years old: "I lost weight using this technology for 3 months. As a result, the weight has decreased by 10 kg. For my age, this is not a bad achievement, because metabolic reactions are slower. In addition to the effectsexternally, I managed to get rid of my food addiction: now I don't eat sweets. The daily menu is planned in such a way that the feeling of hunger is not felt ".