Ketogenic diet options, menus and healthy recipes

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

About ketosis

The body can enter ketosis when there is a lack of glucose. 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 need to know the principles of its action so as not to harm the body.

The essence of the diet

The main purpose 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 fat loss for the first 7 days as it consumes the remaining glucose. The body is restructured in 4 stages:

1. Strengthens within 12 hours after the last intake of carbohydrates. During this time, all glucose is consumed.
2. Lasts 12-48 hours. Glycogen, which is located in the muscles and liver, is consumed.
3. Metabolic changes begin. The body receives energy from proteins and fatty acids.
4. The final stage starts on the 7th day. The body restores to the ketogenic regime, giving up protein energy.

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

Pros and cons

Initially, this form of nutrition was used to treat children with epilepsy. It has been found that external changes also occur during such a diet. The menu does not use the principle of product rotation. Substances should enter the body in the following proportions:

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

Positive effects of diet use:

1. Weight loss will be followed by fatigue and constant tiredness.
2. A balanced menu does not cause hunger, so you can lose weight without discomfort.
3. The ketone diet is beneficial in cancer, epilepsy, depression and Alzheimer’s disease.
4. Reduce blood sugar levels.
5. Normalize blood pressure and cholesterol levels.
6. Improve skin condition away from acne.

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

1. Possible digestion 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 extra vitamin complexes.
3. At the initial stage it is possible to deteriorate well-being: 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, as it is difficult to find low-carb foods in stores.
5. There may be an odor of acetone in the mouth, sweat and urine.

In addition, it is not recommended to eat this way during exercise or during an active strength load. Often, after such a diet appear diseases that have not been previously diagnosed.

The effect of diet

The effectiveness of such food increases by following a few rules:

1. Choose a vitamin complex to make up for the lack of essential nutrients.
2. You should undergo a medical examination before starting a diet. This diet is suitable for people with excellent health.
3. Analyze the list of prohibited foods. If, for example, when refusing bread, the body experiences stress, then it is better to find another way to lose weight.
4. In the first weeks, metabolic processes will be restructured, therefore, during this period, there is no need to give the body increased mental or physical stress.
5. Preparing dietary dishes 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 in the menu foods containing fiber.
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 fat in the abdomen. The caloric content is practically not reduced and weight loss occurs due to the reduction in the amount of carbohydrates consumed.

Doctors' comments on such a diet are ambiguous, but all experts agree that it is necessary to undergo an examination at a medical facility before starting to lose weight, and if there is a strong weakness or dizziness, 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. nut.
4. Seafood: squid, 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 chemical additives.
8. Vegetables. Rate 1 intake No more than 40-50 g of lettuce leaves can be eaten in unlimited quantities.
9. Fruits: oranges and grapefruit.

Based on this list, different variants of the diet menu were created. The list of foods for weight loss is prohibited:

• Sugar;
• honey;
• Cereals;
• Any baked goods;
• Dried fruits;
• Macaroni;
• Low-fat foods (they contain carbohydrates);
• Starchy vegetables (potatoes, carrots);
• Sweets;
• Sweet fruits (bananas, grapes).

It is important to keep track of your calorie intake.

ᲫMain principles

Nutrition principles:

1. Number of meals 5-6 times a day, with a 3-hour break.
2. You should eat in small portions.
3. The 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 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 over sugar and starch intake.
9. Moderate physical activity.

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

Types of diets 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 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, then 600 kcal reduces the rate of consumption.

Menu of the week:

1. Monday: Breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: any nuts (30 g); Lunch: baked chicken breast (170 g), cucumber (1-2 pieces); Dinner: baked hack (150 g), salad (150 g).
2. Tuesday: Breakfast: boiled eggs (2 pcs. ), Cabbage salad, tea or coffee; Breakfast: smoothie (cottage cheese, nuts and yogurt); Lunch: fried chicken (200 g), boiled asparagus; Dinner: tuna (150 g), salad (cucumber, tomato).
3. Wednesday: Breakfast: Rating (2 pcs. ), Coffee; Breakfast: yogurt (150 ml), nuts; Lunch: baked salmon (150 g); Dinner: Seafood salad (150 g).
4. Thursday: Breakfast: scrambled eggs (3 eggs, fried bacon, spinach), tea; snack: cheese balls with yogurt; Lunch: fried beef (150 g), cucumber, pasta (1 part); Dinner: salmon with oven-baked tomatoes (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: nuts (30 g); Lunch: fried salmon with cucumber; Dinner: Hot salad (vegetables, seafood).
7. Sunday: Breakfast: cottage cheese with nuts, tea; snack: toast tea; Lunch: pork with fried tomatoes and soaked egg yolks; Dinner: Baked cheese and vegetables.

Targeted - targeted, power

This method is suitable for women with an active lifestyle. Carbohydrates are allowed before and after exercise. Glucose enhances the effect of physical activity and gives energy for exercise. Consumption of 1 g of carbohydrates per 1 kg of body weight is allowed.

Cyclic

The diet includes periodic carbohydrate loads to maintain muscle glycogen levels. This nutritional option is available no earlier than 2 weeks after the onset of ketosis. For 1 kg of body weight it is allowed to consume 5-10 g of carbohydrates, reduce the amount of fat and leave high levels of protein products. Downloads can last from 9 to 36 hours. You should start with the minimum mark. Then you can gradually add 2 hours each time, focusing on the condition of the body.

Escape from the Keto diet

To consolidate the result, you need to gradually add new products to the menu. You can eat porridge 100-150 g once a day. For the first time, you have to give up fresh baked goods. It is also not recommended to eat fried and smoked foods as the body will not benefit from such foods.

Dish recipes

All recipes presented are low in carbohydrates. Egg preparation methods:

1. Put eggs in cold water and cook for 4 minutes (mildly 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 of melted butter. Heavy cream. Add salt, pepper and stir. Add onion and grated cheese. You can serve it with fried bacon.
4. Mix 3 eggs with 3 tbsp. K. Heat cream, salt and add spices. Drain the butter and pour into the omelet. When the top hardens, you can add anything tasty (grated cheese, bacon, fried mushrooms).

Bread can be replaced with non-carbohydrate crunchy bread. For cooking you will need the following ingredients (in 8 servings):

• Eggs (3 pieces);
• Cream cheese (100 g);
• Salt (pinch);
• Dehumidifier (sp c / c);
• Psyllium bark (½ Stad. L. ).

Kitchen technology:

1. Empty the white heart.
2. Beat egg whites and salt in foam.
3. Mix the yolks with the cream cheese. For brilliance you can add baking powder and phyllum bark.
4. Gently add the proteins 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. Large loaves can be used as a base for the roll: Place a layer of whipped cream and berries.

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

• Cottage cheese 9% (300 g);
• Eggs (1 pc. );
• Salt (pinch);
• Coconut flour (1 tbsp. L. );
• Almond flour (1 tablespoon).

Recipe:

1. Beat eggs, add salt and stir. It is better to take a large container, because the dough will be ground in it.
2. Add cottage cheese and stir.
3. If the consistency is watery, add the coconut flour and mix well. In this case, the curd cakes will retain their shape.
4. Dip one hand into warm water, pausing between layers to allow them to dry.
5. Pour the coconut flour on both sides and place in a preheated pan with the melted butter.
6. Bake the cheese pancakes for 3-4 minutes on each side over medium heat.
7. Serve with sour cream.

When losing weight you can cook vegetables with chicken. The following ingredients are required:

• Chicken breast or thighs (400 g);
• Large zucchini (1 pc. );
• Eggplant (2 pieces. );
• Bulgarian pepper (1 tsp. );
• Mayonnaise (1 tbsp. L. ).

Cooking method:

1. Finely 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, pressing into small cubes.
3. Press the pepper finely.
4. Put the chicken in a pan heated with oil and cook for 10 minutes on high heat until half cooked.
5. Add the vegetables to the pan, add salt and cook 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 and is therefore prohibited for people with any type of diabetes. 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 restore metabolic processes without side effects and then return to normal metabolic patterns. People who have metabolic problems may feel bad.

Pregnant women may experience fetal growth retardation and development, in lactating women, a decrease in the amount of milk or a deterioration in its 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

For those who have lost weight, the reviews about this technique are ambiguous. Each body responds differently to a lack of carbohydrates.

• First review, female, 36 years old: "The advantage of this diet is that you do not need to drastically reduce calories. The menu contains a lot of fatty foods: fish, meat, nuts, so I feel more comfortable during such a diet than a balanced one. "
• The second review, by a woman, 28 years old: "I could not sit on this diet because there was swelling and constipation due to lack of fiber in the diet. "
• Third tip, female, 55 years old: "I lost weight using this technology for 3 months. As a result, I lost 10 kg. For my age, this is not a bad achievement, because metabolic reactions are slowed down. In addition to the external effect, I managed to"Escape: I do not eat sweets now. The daily menu is designed so that you do not feel hungry. "