Ketogenic diet choices, menus and healthy recipes

The keto diet is a low-carbohydrate diet in which the body uses ketones as an energy source. These substances are formed during the breakdown of fat tissue. This diet allows you to lose a few kilos in a month.

About ketosis

When there is a lack of glucose, the body enters a state of ketosis. In some areas, carbohydrate foods are seasonal, so energy comes only from high-fat foods. The ketogenic diet is effective in losing weight, but in order not to harm the body, you need to know how it works.

The essence of diet

The main purpose of this method is to change the metabolism. The body changes from glycolysis to lipolysis. This will take at least 2-3 weeks. There will not be too much fat loss in the first 7 days, because the remaining glucose will be consumed. The reorganization of the body occurs in four stages:

1. Lasts 12 hours after the last carbohydrate intake. During this period, all glucose will be consumed.
2. Lasts 12-48 hours. Glycogen located in the muscles and liver is consumed.
3. The metabolic changes begin. The body gets energy from protein and fatty acids.
4. The final stage starts on the 7th day. The body rebuilds in a ketogenic state, giving up protein energy.

You cannot completely exclude carbohydrates from the menu, because such a system can be life-threatening.

Pros and cons

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

• Fat-75%;
• Protein-20%;
• Carbohydrates-5%.

Positive results of using diet:

1. Weight loss is caused by the consumption of body fat, but muscle mass has not been reduced.
2. A balanced menu does not cause hunger, so you can lose weight without discomfort.
3. The keto diet is beneficial for cancer, epilepsy, depression, and Alzheimer's disease.
4. Lower blood sugar levels.
5. Normalization of blood pressure and cholesterol levels.
6. Improve skin condition by removing acne.

Despite the obvious advantages, you should still consult an expert before using the system. The disadvantages include:

1. Lack of fiber may cause indigestion.
2. Due to the limitation of carbohydrates, the intake of vitamins and essential substances in the body is insufficient. It is necessary to take extra vitamin complexes.
3. In the initial stage, health conditions may deteriorate: weakness, decreased concentration, decreased performance, because the body does not have enough glucose. If this condition persists for about 2 weeks, you need to see a doctor.
4. Need to bring food with you, because 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 in this way during training or active strength load. Usually, after this diet, a previously undiagnosed disease occurs.

Diet effect

The effectiveness of this type of food will increase when the following rules are followed:

1. Choose multivitamins to make up for the lack of essential substances.
2. Before starting a diet, you must undergo a medical examination. This diet is suitable for healthy people.
3. Analyze the fasting list. For example, if your body feels stressed when you refuse to eat bread, it is best to find another way to lose weight.
4. During the first few weeks, the metabolic process will be reorganized, so there is no need to add mental or physical stress to the body during this period.
5. Cooking meals takes time, but you should try not to eat unhealthy foods.
6. For the normal function of the gastrointestinal tract, it is necessary to add fiber-containing foods to the menu.
7. Double your water intake.

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

This diet is suitable for men with abdominal fat accumulation. The calorie content did not actually decrease, and weight loss occurred due to the decrease in carbohydrate consumption.

Doctors have ambiguous evaluations of this kind of nutrition, but experts agree that before starting to lose weight, one must go to a medical institution for examination. If there is severe weakness or dizziness, you should seek immediate medical attention.

Allowed and prohibited products

List of edible foods:

1. Meat: chicken, turkey, pork, beef.
2. Marine fish: tuna, salmon, salmon, herring.
3. nut.
4. Seafood: squid, mussels, crabs, shrimps.
5. Eggs: quail and chicken.
6. Milk with a fat content of up to 1. 5%.
7. Fermented dairy products with the lowest fat content and no chemical additives.
8. vegetable. One intake does not exceed 40-50 grams, and lettuce leaves can be eaten in unlimited amounts.
9. Fruits: oranges and grapefruits.

Based on this list, various diet menu options have been constructed. List of foods that are forbidden to eat during weight loss:

• sugar;
• Honey;
• cereals;
• Any baked goods;
• dried fruit;
• Spaghetti;
• Low-fat foods (they contain carbohydrates);
• Starchy vegetables (potatoes, carrots);
• candy;
• Sweet fruits (bananas, grapes).

It is important to track your calorie intake.

The basic principle

Nutrition principle:

1. Eat 5-6 times a day, rest 3 hours in between.
2. You need to eat a small portion.
3. You should drink at least 3 liters a day.
4. Enter and exit the diet smoothly.
5. The amount of fat consumed should be twice that of protein.
6. Fat should account for 60% of the daily diet.
7. The amount of carbohydrates should be kept to a minimum.
8. Control the intake of sugar and starch.
9. Moderate physical activity.

The effectiveness of this method is only in strict compliance with the listed rules.

Variety of food and its menu

There are many choices in the diet menu, so you can choose the most suitable one.

Standard classical constant

This option is the most affordable. Its essence lies in the minimum intake of carbohydrates. Calculate the daily calorie intake based on the goal:

1. If you need to increase muscle mass, consume 600 kcal per day.
2. If you need to lose weight, then subtract 600 kcal from the consumption rate.

This week’s menu:

1. Monday: Breakfast: scrambled eggs (3 eggs), grated cheese (40 grams), coffee; snacks: any nuts (30 grams); lunch: grilled chicken breast (170 grams), cucumber (1-2 pieces); Dinner: grilled cod (150 g), salad (150 g).
2. Tuesday: Breakfast: boiled eggs (2), cabbage salad, tea or coffee; snacks: smoothies (cheese, nuts and yogurt); lunch: fried chicken (200g), boiled asparagus; dinner: tuna (150g), 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 bacon, spinach), tea; snack: cheese balls with yogurt; lunch: roast beef (150 g), cucumber, pasta (1 serving); dinner: salmon with ovenRoasted tomatoes (150 g).
5. Friday: Breakfast: vegetable scrambled eggs, coffee; snacks: any green vegetables; lunch: stew fried pork (150g); dinner: smoked salmon, boiled eggs, Chinese cabbage salad.
6. Saturday: breakfast: bread with cheese, tea; snacks: nuts (30 grams); lunch: fried salmon with cucumber; dinner: hot salad (vegetables, seafood).
7. Sunday: breakfast: cheese with nuts, tea; snack: toast with tea; lunch: tomato fried pork with egg yolk; dinner: halibut grilled with cheese and vegetables.

Targeted-Targeted, power

This method is suitable for women with active lifestyles. Carbohydrate intake is allowed before and after exercise. Glucose enhances the effect of physical activity and provides energy for exercise. For 1 kg of body weight, it is allowed to consume 1 gram of carbohydrates.

Circular

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 every 1 kg of body weight, 5-10 grams of carbohydrates are allowed to reduce the amount of fat and maintain a high level of protein products. The download may take 9 to 36 hours. You should start with the lowest score. Then you can gradually increase for 2 hours at a time, focusing on the state of your body.

Get rid of the ketogenic diet

In order to consolidate the results, you need to gradually introduce new products to the menu. You can eat 100-150 grams of porridge once a day. For the first time, you should refuse fresh baked goods. It is also not recommended to eat fried and smoked foods, because such foods are not good for the body.

menu

All recipes provided are low-carb. How to make eggs:

1. Boil the eggs in cold water for 4 minutes (semi-cooked) or 8 minutes (semi-cooked). They can be eaten with mayonnaise.
2. Fry one or two sides of an egg in butter. Add pepper and salt.
3. Add 2 eggs and 2 tablespoons to the melted butter. Lake heavy cream. Season with salt and pepper and stir. Add onions and grated cheese. It can be eaten with fried bacon.
4. Stir 3 eggs with 3 tablespoons. Lake thick cream, salt and spices. Melt the butter and pour it into the omelet. When the top is hard, you can add some delicious things (grated cheese, bacon, fried mushrooms).

The bread can be replaced with non-carb shortbread. When cooking, you need the following ingredients (8 servings):

• Eggs (3 pcs);
• Cream cheese (100 grams);
• Salt (pinch);
• Baking powder (½ teaspoon);
• Psyllium husk (½ tbsp. liter).

Cooking technique:

1. Separate the egg whites from the egg yolks.
2. Beat egg whites and salt into foam.
3. Whisk the egg yolks with cream cheese. To look more beautiful, you can add baking powder and psyllium husk.
4. Gently add the egg whites to the egg yolk mixture.
5. Place 8 small (or 6 small) breads on the baking tray and bake at 150°C for 25 minutes until golden brown.

This kind of bread can be used to make sandwiches. If needed, poppy, sesame and sunflower seeds can be added to the dough. A large bread can be used as the basis of the roll: put a layer of whipped cream and berries.

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

• White cheese 9% (300 grams);
• Eggs (1);
• Salt (pinch);
• Coconut flour (1 tablespoon liter);
• Almond flour (1 tablespoon).

recipe:

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

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

• Boneless chicken breast or thigh (400 g);
• Large zucchini (1 piece);
• Eggplant (2 pcs);
• Bulgarian pepper (1 piece);
• Mayonnaise (1 tablespoon liter).

Cooking methods:

1. Chop the chicken and season with salt, pepper and spices. Stir the meat well and put it in the refrigerator for half an hour.
2. Peel the eggplant and zucchini and cut into small cubes.
3. Chop the peppers.
4. Put the chicken in a frying pan with preheated oil and fry on high heat for 10 minutes until half cooked.
5. Add vegetables to the pot, 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 hazards

Diet affects the production of insulin, which is why any type of diabetes is forbidden to eat. Due to the increased load on the digestive and excretory system, the stomach, intestines, biliary tract, liver and kidney diseases are contraindicated.

Only a healthy body can rebuild the metabolic process without side effects and then return to the usual metabolic mode. People with metabolic problems may experience discomfort.

Pregnant women may experience slower growth and development of the fetus, and breastfeeding women may experience reduced milk production or quality. This diet is taboo for children because they exercise regularly and need a lot of carbohydrates. It is not recommended for the elderly to consume large amounts of protein. Their weekly protein intake is 100-150 grams.

Comment

The comments of people who lose weight with this technique are ambiguous. Each organism reacts differently to lack of carbohydrates.

• Preliminary comment, female, 36 years old: "The advantage of this diet is that it does not require a significant reduction in calorie intake. The menu contains many high-fat foods: fish, meat, and nuts, so I think this diet is more comfortable than a balanced one. "
• Second comment, female, 28 years old: "I cannot sit on this diet because the lack of fiber in the diet leads to bloating and constipation. "
• The third tip, female, 55 years old: "I used this technology to lose weight for 3 months. As a result, I lost 10 kg. For people my age, this is not a bad achievement because the metabolic response is relatively low. Slow. In addition to external effects, I managed to get rid of food addiction: now I don’t eat sweets. The daily menu is designed in a way that doesn’t make people hungry. "