Ketogenic Diet Options, Menus and Healthy Recipes

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 kilograms in 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. The ketogenic diet is effective in terms of weight loss, but does not harm the body. For this you need to know the principles of its action.

essence of diet

The main purpose of the method is to alter the metabolism. The body changes from glycolysis to lipolysis. This requires at least 2-3 weeks. There will not be much fat loss in the first 7 days as the remaining glucose will be used up by the body. Reorganization takes place in 4 stages:

1. Lasts up to 12 hours after carbohydrate intake. All glucose will be consumed during this time.
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 phase begins on day 7. The body rebuilds on a ketogenic regime, releasing protein energy.

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

advantages and disadvantages

Initially, this form of nutrition was used to treat epilepsy in children. It turned out that such a diet is accompanied by external changes. The menu does not use the principle of alternative products. The following substancesShould enter the body in the ratio:

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

Positive consequences of using the diet:

1. Consumption of body fat leads to weight loss, while muscle mass does not.
2. A balanced menu does not cause hunger, so you can lose weight without any problems.
3. Ketone diets are beneficial for cancer, epilepsy, depression and Alzheimer's disease.
4. Reducing blood sugar level.
5. Normalization of blood pressure and cholesterol levels.
6. Improves skin condition by getting rid of acne.

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

1. Possible indigestion due to lack of fiber.
2. Inadequate intake of vitamins and essential substances in the body due to the restriction of carbohydrates. It is necessary to additionally take vitamin complexes.
3. In the initial stages, deterioration of well-being is possible: weakness, decreased concentration, decreased performance, because there is not enough glucose in the body. If this condition lasts about 2 weeks, you need to see a doctor.
4. There is a need to carry food with you, as it is difficult to find low carb foods in stores.
5. Mouth, sweat and urine may smell of acetone.

In addition, it is not recommended to eat this way during training or active strength loads. Often, after such diets, there are diseases that were not previously diagnosed.

dietary effect

The effectiveness of such food increases when a number of rules are followed:

1. Choose vitamin complexes to make up for the lack of essential 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 prohibited foods. If when refusing, for example, bread, the body will experience stress, it is better to find another way to lose weight.
4. In the first weeks, there will be a restructuring of metabolic processes, therefore, there is no need to give the body increased mental or physical stress during this period.
5. Diet food takes time to cook, but you should try not to indulge in unhealthy foods.
6. For the normal functioning of the gastrointestinal tract, it is necessary to include fiber-rich foods 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 1 month ranges from 5 to 10 kg.

This diet is suitable for men who store fat in the abdomen. Calorie content is practically not reduced, and weight loss occurs due to a decrease in the amount of carbohydrates consumed.

The comments of doctors on this type of nutrition are ambiguous, but all experts agree that before starting to lose weight, it is necessary to undergo an examination in a medical institution and, if there is severe weakness or dizziness, immediately. Consult doctor.

Permitted and Prohibited Products

List of foods that can be consumed:

1. Meat: Chicken, turkey, pork, beef.
2. Marine fish: tuna, salmon, salmon, herring.
3. Nuts.
4. Seafood: squid, mussels, crabs, shrimp.
5. Eggs: Quail and Chicken.
6. 1. Milk with a fat content of up to 5%.
7. Low-fat fermented milk products, without chemical additives.
8. Vegetables. 1 The rate of intake does not exceed 40-50 grams. Lettuce leaves can be eaten in unlimited quantities.
9. Fruits: Oranges and Grapes.

Based on this list, various diet menu options are created. List of prohibited foods to use when losing weight:

• Sugar;
• honey;
• Cereal;
• any baked goods;
• dry fruits;
• Pasta;
• low-fat foods (they contain carbohydrates);
• starchy vegetables (potatoes, carrots);
• sweets;
• Sweet fruits (bananas, grapes).

Keeping track of your calorie intake is important.

basic principles

Nutrition Principle:

1. The number of meals is 5-6 times a day with a break 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 that of protein.
6. Fat should be 60% of the daily diet.
7. Carbohydrate intake should be kept to a minimum.
8. Control the intake of sugar and starch.
9. Moderate physical activity.

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

Varieties of diet and their menu

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

standard classical constant

This option is the most economical. Its essence lies in the minimum intake of carbohydrates. The daily caloric intake is calculated based on the target:

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 the week:

1. Monday: Breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; Snack: any nuts (30 g); lunch: cooked chicken breast (170 g), cucumber (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 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: 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: roast beef (150 g), cucumber, pasta (1 portion); Dinner: Salmon (150 g) with tomatoes ripened in the oven.
5. Friday: Breakfast: scrambled eggs with vegetables, coffee; Breakfast: any green vegetable; Lunch: fried pork (150 g) with fried vegetables; Dinner: smoked salmon, boiled egg, Chinese cabbage salad.
6. Saturday: Breakfast: croutons with cottage cheese, tea; Snack: nuts (30 g); Lunch: fried salmon with cucumber; Dinner: hot salad (vegetables, seafood).
7. Sunday: Breakfast: cottage cheese with nuts, tea; Breakfast: toast with tea; Lunch: Pork fried with tomatoes and dipped in egg yolk; Dinner: Baked flounder with 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 provides energy for exercise. 1 gram of carbohydrate intake for 1 kg of weightallowed to do.

cyclic

The diet includes periodic carbohydrate loads to maintain muscle glycogen levels. This nutritional option is possible no earlier than 2 weeks after the onset of ketosis. For 1 kg of weight, 5-10 grams of carbohydrate intake, fatIt is allowed to reduce the amount of protein and leave protein products at a higher level. The download can take from 9 to 36 hours. You should start with the lowest score. Then you gradually increase each time, focusing on the condition of the body2 hours can add up.

quitting keto diet

To consolidate the result, you need to gradually introduce new products into the menu. You can eat oatmeal 1 time a day for 100-150 grams. For the first time, you should refuse fresh baked goods. It is also not recommended to eat fried and smoked foods, since such food does not bring any benefit to the body.

Recipe

All recipes presented are low carb. Egg Preparation Methods:

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 Tbsp. to the melted butter. l Heavy cream. Season with salt, pepper and stir. Add the onion and grated cheese. Can be served with fried bacon.
4. Stir 3 eggs with 3 tbsp. ladd heavy cream, salt and spices. Melt the butter and pour it into the omelet. When the top hardens, you can add something tasty (grated cheese, bacon, fried mushrooms).

Bread can be replaced with non-carbohydrate crispbread. For cooking, you will need the following ingredients (for 8 servings):

• eggs (3 pcs. );
• cream cheese (100 g);
• salt (pinch);
• baking powder (½ tsp);
• psyllium husk (½ tbsp. l. ).

Cooking Technique:

1. Separate the whites from the yolks.
2. Beat egg whites and salt into a froth.
3. Stir the yolks with cream cheese. For splendor, you can add baking powder and psyllium husk.
4. Gently whisk the white into 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 seeds, sesame and sunflower seeds are added to the dough if desired. A large loaf can be used as the base for the roll: whipped cream and berriesAdd a layer of

You can make low-carb cheese pancakes. For this you will need:

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

Method:

1. Crack the egg, add salt and mix. It is better to take a big pot, as the dough will be kneaded in it.
2. Add yogurt and mix.
3. If the consistency is like water, add coconut flour and mix well. In this case, the curd cakes will keep their shape.
4. Wet your hands in water, make balls out of the dough and flatten them slightly.
5. Dip both sides in coconut flour and pour melted butter into the preheated skillet.
6. Fry the paneer pancakes on medium heat for 3-4 minutes on each side.
7. Serve with sour cream.

You can make Vegetable Stew with Chicken while losing weight. The following ingredients are required:

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

cooking method:

1. Finely chop the chicken, add salt, pepper and spices to taste. Stir the meat and leave in the refrigerator for half an hour.
2. Peel the eggplant and zucchini and cut them into small cubes.
3. Finely chop the chili.
4. Put the chicken in a pan in the pre-heated oil and fry for 10 minutes on high heat until half cooked.
5. Put the vegetables in the pan, add salt and simmer on low heat for another 20 minutes.

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

contraindications and disadvantages

Diet affects the production of insulin, which is why it is forbidden for people with diabetes of any type. Due to the increased load on the digestive and excretory systems, it affects the stomach, intestines, biliary tract, liver and kidneys. Contraindicated in diseases.

Only a healthy body is able to rebuild the metabolic processes without any side effects, and then return to the normal metabolic pattern. People who have metabolic problems may feel unwell.

Pregnant women may experience a slowdown in the growth and development of the fetus, a decrease in the amount of milk or a deterioration in its quality in nursing women. Such a diet is contraindicated for children, as they move a lot and a lotCarbohydrates are required. Large amounts of protein are not recommended for the elderly. Their weekly protein intake is 100-150 grams.

Review

Reviews of those who have lost weight about this technique are ambiguous. Each organism reacts differently to a lack of carbohydrates.

• First review, female, 36 years old: "The advantage of this diet is that the calorie intake does not need to be greatly reduced. The menu contains a lot of fatty foods: fish, meat, nuts, so I compare a balanced dietI feel more comfortable with this type of diet.
• Second review, 28 year old woman: "I couldn't sit on this diet, because of the lack of fiber in the diet, causing bloating and constipation. "
• Third tip, 55 year old woman: "I lost weight for 3 months using this technique. As a result, the weight is reduced by 10 kg. For my age, this is not a bad achievement, as metabolic reactions tend to be slowIn addition to external influences, I managed to get rid of food addiction: I no longer eat sweets. The daily menu is designed in such a way that hunger is not felt ".