Ketogenic diet options, healthy menus and recipes

The ketogenic 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 one month.

Speaking of ketosis

The body can go into ketosis when there is a lack of glucose. In some regions, carbohydrate foods are seasonal, so energy only comes from fatty foods. The ketogenic diet is effective in terms of weight loss, but it is necessary 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 goes from glycolysis to lipolysis. This takes a minimum of 2-3 weeks. There won't be much fat loss in the first 7 days as the remaining glucose will be used up. The restructuring of the body takes place in 4 phases:

1. It lasts 12 hours after the last carbohydrate intake. During this time, all the glucose will be consumed.
2. It lasts 12-48 hours. Glycogen, which is found in the muscles and liver, is consumed.
3. The metabolic changes begin. The body gets its energy from proteins and fatty acids.
4. The final stage begins on the seventh day. The body rebuilds itself with a ketogenic regime, giving up protein energy.

It is not possible to completely exclude carbohydrates from the menu, as such a regimen is life-threatening.

Advantages and disadvantages

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

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

Positive results of 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 of blood sugar levels.
5. Normalization of blood pressure and cholesterol levels.
6. Improve skin condition by eliminating 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. Insufficient intake of vitamins and essential substances in the body due to the restriction of carbohydrates. It is also necessary to take vitamin complexes.
3. In the initial stages, a deterioration in well-being is possible: weakness, decreased concentration, decreased performance, since 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 carry food with you, as it is difficult to find low-carb foods in stores.
5. There may be a smell of acetone from the mouth, sweat and urine.

It is also not recommended to eat this way during training or active strength loads. Often, after such diets, diseases occur that were not previously diagnosed.

Diet effect

The effectiveness of such food increases when several rules are followed:

1. Choose a vitamin complex to make up for the lack of necessary substances.
2. Before starting the diet, it is necessary to undergo a medical examination. This diet is suitable for people in excellent health.
3. Review the list of prohibited foods. If, for example, by refusing 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, therefore, during this period, it is not necessary to give the body an increase in mental or physical stress.
5. Cooking diet meals takes time, but you should try not to snack on unhealthy foods.
6. For the normal functioning of the gastrointestinal tract, it is necessary to include foods containing 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 fat in the abdomen. Calorie content practically does not decrease, and weight loss occurs due to a reduction in the amount of carbohydrates consumed.

The comments of doctors about such nutrition are ambiguous, but all experts agree that before you start losing weight, you need to undergo an examination in a medical institution, and in case of severe weakness or dizziness, immediately consult a doctor.

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. Peanuts.
4. Seafood: squid, mussels, crabs, shrimps.
5. Eggs: quail and chicken.
6. Milk with a fat content of up to 1. 5%.
7. Products based on fermented milk with minimum fat content, without chemical additives.
8. Vegetables. The rate for 1 intake does not exceed 40-50 g 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 forbidden to use during weight loss:

• sugar;
• honey;
• cereals;
• any bakery products;
• dried fruit;
• pasta;
• low-fat foods (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 double that of protein.
6. Fat should make up 60% of the daily diet.
7. The amount of carbohydrates should be minimized.
8. Control over sugar and starch intake.
9. Moderate physical activity.

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

Variety of diet 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 convenient. Its essence lies in the minimal intake of carbohydrates. Daily calorie intake is calculated based on the goal:

1. If you need to gain muscle mass, 600 kcal is added to the daily intake.
2. If it is necessary to reduce the weight, 600 kcal is subtracted from the consumption rate.

Menu of the week:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40g), coffee; snack: any dried fruit (30 g); lunch: baked chicken breast (170 g), cucumber (1-2 pieces); dinner: baked hake (150g), salad (150g).
2. Tuesday: breakfast: hard-boiled eggs (2 pcs. ), Cabbage salad, tea or coffee; snack: smoothies (ricotta, walnuts 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 with baked cherry 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: warm salad (vegetables, seafood).
7. Sunday: breakfast: ricotta with nuts, tea; snack: toast with tea; lunch: fried pork with tomatoes and soaked in egg yolk; dinner: baked flounder with cheese and vegetables.

Focused - focused, powerful

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 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 should start with the minimum score. Then you can gradually add 2 hours to each time, focusing on the state of the body.

Get out of the keto diet

To consolidate the result, it is necessary to gradually introduce new products to the menu. You can eat porridge 1 time per day for 100-150 g. For the first time, you should refuse fresh baked goods. Eating fried and smoked foods is also not recommended, as the body does not benefit from such food.

Recipes of dishes

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

1. Put the eggs in cold water and cook for 4 minutes (hard-boiled) or 8 minutes (hard-boiled). You can eat them 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. L. heavy cream. Season with salt, pepper and mix. Add the onion and grated cheese. It can be served with fried bacon.
4. Mix 3 eggs with 3 tbsp. L. cream, salt and add the spices. Melt the butter and pour into the omelette. When the surface hardens, you can add something tasty (grated cheese, bacon, fried mushrooms).

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

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

Cooking technology:

1. Separate the egg whites from the yolks.
2. Whisk the egg whites and salt until stiff.
3. Mix the egg yolks with the cream cheese. For the shine, you can add yeast and psyllium husks.
4. Gently add the egg whites 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. If desired, 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 low-carb cheese pancakes. This will require:

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

Recipe:

1. Break the egg, add the salt and mix. It is better to take a large container, as the dough will be kneaded inside it.
2. Add the curd and mix.
3. If the consistency is watery, add the coconut flour and mix thoroughly. In this case, the curd cakes will retain their shape.
4. Dampen your hands in the water, shape the dough into balls and flatten them a little.
5. Dip in the coconut flour on both sides and place them in a preheated pan with melted butter.
6. Fry the 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:

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

Cooking method:

1. Finely chop the chicken, add salt, pepper and spices to taste. Mix the meat and leave in the refrigerator for half an hour.
2. Peel the aubergines and courgettes, cut them into cubes.
3. Finely chop the pepper.
4. Place the chicken in a preheated pan with oil and fry for 10 minutes over high heat until half cooked.
5. Add the vegetables to the pan, season with salt and simmer for another 20 minutes over low heat.

You can use other vegetables and add sour cream or cheese after cooking.

Contraindications and harm

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

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 unwell.

Pregnant women may experience a slowdown in the growth and development of the fetus, breastfeeding women may experience 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 100-150g.

Reviews

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

• First review, woman, 36: "The advantage of this diet is that there is no need to drastically reduce calorie intake. The menu contains a lot of fatty foods: fish, meat, nuts, so I feel more comfortable with a diet like that with a balanced ".
• Second review, woman, 28 years old: "I could not follow this diet because there was bloating and constipation due to the lack of fiber in the diet. "
• Third advice, female, 55 years old: "I have lost weight using this technology for 3 months. As a result, the weight has decreased by 10 kg. For my age, this is not a bad result, as metabolic reactions are slower. In addition to the external effect, I was able to get rid of my addiction to food: now I don't eat sweets. The menu of the day is designed in such a way that the feeling of hunger does not make itself felt ".