Ketogenic diet options, menus and healthy recipes

A ketone 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 enter ketosis when there is a lack of glucose. In some areas, carbohydrate foods are seasonal, so energy comes only from fatty foods. The ketogenic diet is effective in terms of weight loss, but you need to know the principles of its action in order 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 at least 2-3 weeks. There will not be much fat loss in the first 7 days as the rest of the glucose will be depleted. The restructuring of the body takes place in 4 stages:

1. It lasts 12 hours after the last carbohydrate intake. During this period, all glucose will be consumed.
2. It lasts 12-48 hours. Glycogen, which is found in muscles and liver, is consumed.
3. Metabolic changes begin. The body gets energy from proteins and fatty acids.
4. The final stage starts on the 7th day. The body builds on a ketogenic regime, abandoning protein energy.

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

Advantages and disadvantages

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

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

Positive results of diet use:

1. Weight loss due to consumption 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. The ketone diet is beneficial for cancer, epilepsy, depression and Alzheimer's disease.
4. Lowering blood sugar levels.
5. Normalization of blood pressure and cholesterol levels.
6. Improving the condition of the skin get rid of acne.

Despite the obvious advantages, you should consult a specialist before using this system. 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 essential to take extra vitamin complexes.
3. In the early stages, a deterioration in well-being is possible: weakness, decreased concentration, decreased performance, as the body does not have enough glucose. If this condition lasts for about 2 weeks, you should 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 training or energetic loads. Often, after such diets, diseases appear that have not been previously diagnosed.

Diet effect

The effectiveness of these foods increases when various rules are followed:

1. Choose a complex of vitamins to make up for the lack of essential substances.
2. Before starting the diet, you should undergo a medical examination. This diet is suitable for people with excellent health.
3. Analyze the list of forbidden foods. If, when refusing, for example, bread, the body will experience stress, then it is better to find another way to lose weight.
4. In the first weeks, there will be a restructuring of metabolic processes, so during this period, you do not need to give the body increased mental or physical stress.
5. Cooking diet meals 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 foods that contain fiber in the menu.
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 belly fat. The caloric content is practically not reduced and weight loss occurs due to a reduction in the amount of carbohydrates consumed.

Doctors' comments on such a diet are ambiguous, but all experts agree that before you start losing weight, it is necessary to undergo a medical examination and, if you develop severe 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. Seafood: tuna, salmon, salmon, herring.
3. NUTS.
4. Seafood: squid, mussels, crabs, shrimp.
5. Eggs: quail and chicken.
6. Milk with a fat content of up to 1. 5%.
7. Fermented milk with minimal fat content, without chemical additives.
8. Vegetables. The coefficient for 1 intake does not exceed 40-50 gr. Lettuce leaves can be consumed in unlimited quantities.
9. Fruits: oranges and grapefruits.

Based on this list, various diet menu options are created. The list of foods that are prohibited to be used during weight loss:

• sugar;
• honey;
• cereals;
• any pastries;
• dried fruit;
• pasta;
• low fat foods (contain carbohydrates).
• starchy vegetables (potatoes, carrots).
• sweet;
• sweet fruits (banana, grapes).

It is important to monitor your calorie intake.

Basic principles

Nutrition principles:

1. The number of meals is 5-6 times a day, with breaks of 3 hours.
2. You should eat in small portions.
3. The amount of 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 that 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 comes only with strict observance of the mentioned rules.

Dietary varieties and their menu

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

Typical classic constant

This option is the most affordable. Its essence lies in the minimal intake of carbohydrates. The daily calorie intake is calculated according to the goal:

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

Menu for the week:

1. Monday: breakfast: omelette (3 eggs), grated cheese (40 gr. ), Coffee. snack: any nuts (30 g). Lunch: roasted chicken breast (170 g), cucumber (1-2 pcs. ). Dinner: baked hake (150 grams), salad (150 grams).
2. Tuesday: breakfast: boiled eggs (2 pcs. ), 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: cheese pies (2 pcs. ), Coffee. snack: yogurt (150 ml), nuts. Lunch: baked salmon (150 grams). Dinner: salad with seafood (150 gr. ).
4. Thursday: breakfast: omelette (3 eggs, fried bacon, spinach), tea. snack: cheese balls with yogurt. Lunch: grilled beef (150 g), cucumber, pasta (1 serving). Dinner: salmon with tomatoes baked in the oven (150 gr. ).
5. Friday: breakfast: omelette with vegetables, coffee. snack: any green vegetable. Lunch: fried pork with vegetable stew (150 grams). 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 with tea; Lunch: pork fried with tomatoes and dipped in egg yolk. Dinner: straw cooked 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. For 1 kg of weight, it is allowed to consume 1 g of carbohydrates.

Cyclic

The diet includes periodic carbohydrate loads to maintain muscle glycogen levels. This dietary option is possible no earlier than 2 weeks after the onset of ketosis. For 1 kg of weight, it is allowed to consume 5-10 g of carbohydrates, to reduce the amount of fat and to keep protein products at a high level. The download can take from 9 to 36 hours. You need to start with the minimum score. Then you can gradually add 2 hours at a time, focusing on the condition of the body.

Exit the keto diet

To consolidate the result, you must gradually introduce new products to the menu. You can eat porridge once a day for 100-150 gr. For the first time, you should refuse fresh pastries. It is also not recommended to eat fried and smoked foods, as the body does not benefit from such foods.

Dish recipes

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

1. Put the eggs in cold water and cook for either 4 minutes (soft boiled) or 8 minutes (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 to the melted butter. large. whipping cream. Season with salt and pepper and stir. Add the onion and the grated cheese. It can be served with fried bacon.
4. Mix 3 eggs with 3 tbsp. large. cream, salt and add spices. Melt the butter and add it to the omelette. When the top hardens, you can add something tasty (grated cheese, bacon, fried mushrooms).

Bread can be replaced with crunchy bread without carbohydrates. For cooking, you will need the following ingredients (for 8 servings):

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

Cooking technology:

1. Separate the egg whites from the yolks.
2. Beat the egg whites and salt into a foam.
3. Mix the yolks with the cream cheese. For brilliance, you can add baking powder and psyllid peels.
4. Gently add the egg whites to the yolk mixture.
5. Place 8 small (or 6 small) loaves in a baking dish and bake at 150 ° C for 25 minutes, until golden brown.

This bread can be used to make sandwiches. If we want, poppy, sesame and sunflower seeds are added to the dough. A large loaf 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);
• egg (1 pc. );
• salt (pinch);
• coconut flour (1 tablespoon. l. );
• almond flour (1 tablespoon).

Recipe:

1. Break the egg, add salt and mix. It is best to get a large container, as the dough will ferment in it.
2. Add the curd and mix.
3. If the texture is watery, add the coconut flour and mix well. In this case, the cakes will retain their shape.
4. Soak your hands in water, form balls from the dough and flatten them a little.
5. Dip in coconut flour on both sides and place in a preheated pan with melted butter.
6. Fry pancakes with cheese 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 ingredients are required:

• chicken breast or boneless thighs (400 g).
• large zucchini (1 pc. )
• eggplant (2 pcs. );
• bell pepper (1 pc. )
• mayonnaise (1 tablespoon. l. ).

Cooking method:

1. Chop the chicken, add salt, pepper and spices to taste. Stir the meat and leave it in the fridge for half an hour.
2. Peel the aubergines and zucchini, cut into small cubes.
3. Chop the pepper.
4. Put the chicken in a pan preheated with oil and fry for 10 minutes on high heat until half cooked.
5. Add vegetables to the pan, season with salt and pepper and simmer 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 damage

Diet affects the production of insulin, so it is prohibited in people with diabetes of any type. Due to the increased load on the digestive and excretory system, it is contraindicated in diseases of the stomach, intestines, bile duct, liver and kidneys.

Only a healthy body is able to restructure metabolic processes without side effects and then return to normal metabolic patterns. People with metabolic problems may feel unwell.

Pregnant women may experience fetal growth retardation, breastfeeding, reduced milk supply or deteriorating quality. Such a diet is contraindicated for children, as they move a lot and need a lot of carbohydrates. Large amounts of protein are not recommended in the elderly. Their weekly protein intake is 100-150 g.

Critics

The reviews of those who have lost weight on this technique are ambiguous. Every body reacts differently to a lack of carbohydrates.

• First review, woman, 36 years old: "The advantage of this diet is that you do not 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 with a balanced one ".
• Second review, woman, 28 years old: "I could not sit on this diet, as there was 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 was reduced by 10 kg. For my age, this is not a bad achievement, as the metabolic reactions are slower. Apart from the external effect, I managed to get rid of the food addiction: now I do not eat sweets. The daily menu has been designed in such a way that the feeling of hunger is not felt ".