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Ketogenic diet, menus and healthy recipes

The keto diet is a low carbohydrate diet where 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 one month.

food and diet plan keto diet

About ketosis

The body can get into ketosis when glucose is lacking. 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 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 metabolism. The body switches 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. The restructuring of the body takes place in 4 phases:

  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 muscles and liver, is ingested.
  3. Metabolic changes begin. The body takes energy from proteins and fatty acids.
  4. The last phase begins on the 7th day. The body rebuilds on a ketogenic regime and gives up protein energy.

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

Pros and cons

Initially, this type of nutrition was used to treat children from epilepsy. It turned out that with such a diet, external changes also occur. The menu does not use the principle of changing products. Substances must enter the body in the following conditions:

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

Positive results from using the diet:

  1. Weight loss due to the consumption of body fat while muscle mass does not decrease.
  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 by getting rid of acne.

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

  1. Possible indigestion due to lack of fiber.
  2. Insufficient intake of vitamins and essential substances in the body due to restriction of carbohydrates. It is necessary to further take vitamin complexes.
  3. In the initial 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, see a doctor.
  4. The need to take food with you as it is difficult to find low carb foods in the shops.
  5. Acetone may smell from the mouth, sweat and urine.

In addition, it is not recommended to eat in this way during exercise or loads of active strength. Often after such diets, diseases occur that were not previously diagnosed.

Cost effect

The effectiveness of such foods increases when more rules are followed:

  1. Choose a vitamin complex to compensate for the lack of necessary 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 the body, for example, when you refuse to eat bread, 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 during this period it is not necessary to give the body an increased mental or physical stress.
  5. Preparing dietary meals takes time, but you should try not to eat unhealthy foods.
  6. For 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 varies from 5 to 10 kg.

This diet is suitable for men who accumulate belly fat. The calorie content practically does not decrease and weight loss occurs due to a reduction in the amount of carbohydrates consumed.

Doctors' comments on such nutrition are ambiguous, but all experts agree that it is necessary to undergo an examination at a medical institution, if severe weakness or dizziness occurs, consult a doctor immediately.

Permitted and prohibited products

List of foods that can be eaten:

  1. Meat: chicken, turkey, pork, beef.
  2. Sea fish: 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 dairy products with minimal fat content, without chemical additives.
  8. Vegetables. The rate of 1 intake is not more than 40-50 g. Lettuce leaves can be eaten in unlimited quantities.
  9. Fruit: oranges and grapefruits.

Based on this list, various diet menu options are built. The list of foods that are forbidden to use while losing weight:

  • sugar;
  • honey;
  • cereal;
  • baked goods;
  • dried fruits;
  • pasta;
  • low fat foods (they contain carbohydrates);
  • starchy vegetables (potatoes, carrots);
  • sweets;
  • sweet fruits (banana, grapes).

It is important to keep track of your calorie intake.

Basic principles

Nutritional principles:

  1. The number of meals is 5-6 times a day with breaks 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. 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 the 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 only comes with strict compliance with the stated rules.

Varieties of diet and their menu

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

Standard classic constant

This option is the most affordable. Its essence lies in at least the intake of carbohydrates. Daily calorie intake is calculated depending on the goal:

  1. If you need to gain muscle mass, add 600 kcal to your daily intake.
  2. If you need to reduce the weight, 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); breakfast: baked chicken breast (170 g), cucumber (1-2 pcs. ); dinner: baked hake (150 g), salad (150 g).
  2. Tuesday: breakfast: boiled eggs (2 pcs. ), Coleslaw, tea or coffee; snack: smoothies (cottage cheese, nuts and yogurt); breakfast: fried chicken (200 g), boiled asparagus; dinner: tuna (150 g), lettuce (cucumber, tomato).
  3. Wednesday: breakfast: cheesecakes (2 pcs. ), Coffee; snack: yogurt (150 ml), nuts; breakfast: baked salmon (150 g); dinner: seafood salad (150 g).
  4. Thursday: breakfast: scrambled eggs (3 eggs, fried bacon, spinach), tea; snack: cheese buns with yogurt; breakfast: roast beef (150 g), cucumber, pasta (1 serving); dinner: salmon with tomatoes baked in the oven (150 g).
  5. Friday: breakfast: scrambled eggs with vegetables, coffee; snack: any green vegetable; lunch: fried pork with stewed vegetables (150 g); dinner: smoked salmon, boiled eggs, 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 soaked in egg yolk; dinner: scrub baked 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 increases the effect of physical activity and provides energy for exercise. For 1 kg of weight, it is permissible to consume 1 g of carbohydrates.

Cyclic

The diet involves 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, it is allowed to consume 5-10 g of carbohydrates, reduce the amount of fat and leave protein products at a high level. The download can take from 9 to 36 hours. You must start at the minimum mark. Then you can gradually add 2 hours to each time focusing on the condition of the body.

Getting out of the ketodium

buckwheat and rice porridge to get out of the ketodium

To consolidate the result, gradually introduce new products in the menu. You can eat porridge once a day for 100-150 g. 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 enjoy such foods.

Recipes on a platter

All recipes presented are low-carb. Egg preparation methods:

omelet with vegetables for the ketodium
  1. Put the eggs in cold water and cook for either 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. Add 2 eggs and 2 tbsp to the melted butter. l. heavy cream. Season with salt, pepper and stir. Add onion and grated cheese. Can be served with fried bacon.
  4. Stir 3 eggs with 3 tbsp. l. heavy cream, salt and add spices. Melt the butter and pour in the omelette. Once the top hardens, you can add something tasty (grated cheese, bacon, fried mushrooms).

Bread can be replaced with crispbread without carbohydrates. For cooking, use the following ingredients (for 8 servings):

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

Cooking technology:

  1. Separate the whites from the egg yolks.
  2. Whisk the egg whites and salt to a froth.
  3. Stir the egg yolks with the cream cheese. For splendor, you can add baking powder and psyllium husks.
  4. Carefully add the whites to the egg 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 if desired. A large loaf of bread can be used as a base for a roll: add a layer of whipped cream and berries.

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

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

Recipe:

  1. Crack the egg, add salt and stir. It is better to take a large container as the dough is kneaded in it.
  2. Add curd and stir.
  3. If the consistency is aqueous, add the coconut flour and mix thoroughly. In this case, the curd cakes will retain their shape.
  4. Soak your hands in water, form balls of dough and flatten them slightly.
  5. Dip in coconut flour on both sides and place in a preheated frying pan with melted butter.
  6. Fry cheese pancakes for 3-4 minutes on each side over medium heat.
  7. Serve with sour cream.

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

  • boned chicken breast or thigh (400 g);
  • large zucchini (1 pc. );
  • eggplant (2 pcs. );
  • Bulgarian pepper (1 pc. );
  • mayonnaise (1 tbsp. l. ).
the vegetable stew for the ketodium

Cooking method:

  1. Finely 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 eggplant and courgette, cut into small cubes.
  3. Finely chop peppers.
  4. Put the chicken in a frying 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 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 injury

Diet affects the production of insulin, which is why it is banned for people with diabetes of any kind. Due to the increased load on the digestive and excretory systems, it is contraindicated in gastrointestinal, bile, liver and kidney diseases.

Only a healthy body is able to rebuild metabolic processes without side effects and then return to the usual metabolic patterns. People who have metabolic problems may feel uncomfortable.

Pregnant women may experience a slowdown in fetal growth and development, in lactating women there may be a decrease in the amount of milk or a deterioration in its 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 for the elderly. Their weekly protein intake is 100-150 g.

Reviews

Reviews of those who have lost sight of this technique are ambiguous. Each organism responds differently to a lack of carbohydrates.

  • First review, woman, 36 years old: "The advantage of this diet is that it is not necessary to reduce the calorie intake drastically. The menu contains a lot of fatty foods: fish, meat, nuts, so I feel more comfortable with such a diet thanwith a balanced ".
  • 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 has dropped by 10 kg. For my age, this is not a bad performance, as metabolic reactions are slower. In additionthe external effect I managed to get rid of food addiction: now I do not eat sweets. The daily menu is designed in such a way that the feeling of hunger is not felt ".