Ketogenic diets, menus and healthy recipes

The keto diet is a low carb diet where the body uses ketones as an energy source. These substances are formed by the breakdown of adipose tissue. This diet allows you to lose a few pounds a month.

About ketosis

The body can go into ketosis when glucose is deficient. In some areas, carbohydrate foods are seasonal, so energy comes only from fatty foods. 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 a minimum of 2-3 weeks. There will not be much fat loss in the first 7 days as the rest of the glucose will be used. Body restructuring takes place in 4 stages:

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 the muscles and liver, is consumed.
3. Metabolic changes begin. The body absorbs energy from proteins and fatty acids.
4. The final stage starts on the 7th day. The body rebuilds itself with ketogenic control and releases protein energy.

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

pros and cons

Originally, this form of nutrition was used to treat children with epilepsy. It turned out that with such a diet also comes external changes. The menu does not apply the principle of exchange goods. Substances must enter the body in the following proportions:

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

Positive results when using the diet:

1. Weight loss due to the consumption of body fat but muscle mass does not decrease.
2. Balance menu does not cause hunger, so you can lose weight without discomfort.
3. Ketone diet is useful for cancer, epilepsy, depression and Alzheimer's disease.
4. Decreased blood sugar.
5. Standardization of blood pressure and cholesterol.
6. Improves 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 restrictions on carbohydrates. It is necessary to take additional vitamin complexes.
3. In the early stages, worsening of 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 will need to see a doctor.
4. The need to take food with you as it is difficult to find carbohydrate-free food in stores.
5. There may be an odor of acetone from the mouth, sweat and urine.

In addition, it is not recommended to eat this way during exercise or exercise with active strength. Often, after such a diet, diseases arise that were not previously diagnosed.

Food effects

The effectiveness of such a diet increases when a few rules are followed:

1. Choose a vitamin complex to make up for the lack of essential ingredients.
2. Before starting your diet, you must undergo a medical examination. This diet is suitable for people with good health.
3. Analyze a list of prohibited foods. If your body experiences stress when, for example, bread is rejected, it is better to find another way to lose weight.
4. During the first weeks, there is a restructuring of metabolic processes, because during this period there is no need to provide the body with increased mental or physical stress.
5. Cooking a diet 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 that contain fiber in the menu.
7. Double your water intake.

This weight loss diet affects everyone differently and does not suit everyone. Weight loss in one month ranges from 5 to 10 kg.

This diet is suitable for men who accumulate fat in the abdomen. The calorie content is almost non-existent and weight loss is due to a reduction in the carbohydrates consumed.

Doctors' comments about such nutrition are unclear, but all experts agree that before starting to lose weight, an examination must be performed at a medical institution and if a serious weakness or dizziness occurs, contact a doctor immediately.

Allowed and prohibited products

List of foods that can be consumed:

1. Meat: chicken, turkey, pork, beef.
2. Sea fish: tuna, salmon, salmon, herring.
3. Nuts.
4. Seafood: squid, mussels, crabs, shrimp.
5. Eggs: shackles and chicken.
6. Milk with up to 1, 5% fat content.
7. Fermented dairy products with a low fat content, without chemical additives.
8. Vegetables. Speed for 1 consumption is not more than 40-50 g. Salad leaves can be eaten in unlimited quantities.
9. Fruits: oranges and grapefruit.

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

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

It is important to monitor your calorie intake.

Basic rules

Nutritional rules:

1. Meals are 5-6 times a day, with a 3-hour break.
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 in and out of the diet.
5. Fat intake should be twice as high as protein.
6. Fat should be 60% of your daily diet.
7. Carbohydrates should be kept to a minimum.
8. Control of sugar and starch intake.
9. Moderate movement.

The effectiveness of the method comes only by following strict rules.

Varieties of diet and their menu

There are several options for diet, so you can choose the best one.

Traditional classic fasting

This option is the cheapest. Its essence is the minimum intake of carbohydrates. Daily calorie intake is calculated according to the goal:

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

Menu of the week:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: all nuts (30 g); lunch: baked chicken breast (170 g), cucumber (1-2 pcs. ); dinner: baked hook (150 g), salad (150 g).
2. Tuesday: breakfast: boiled eggs (2 pcs. ), Cabbage salad, tea or coffee; snacks: smoothies (cottage cheese, nuts and yoghurt); lunch: fried chicken (200 g), boiled asparagus; dinner: tuna (150 g), salad (cucumber, tomato).
3. Wednesday: breakfast: cheesecakes (2 pcs. ), Coffee; snacks: 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; snacks: cheese balls with yoghurt; lunch: beef steak (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 fried vegetables (150 g); dinner: smoked salmon, boiled eggs, Chinese cabbage salad.
6. Saturday: breakfast: croutons with cheese, tea; snacks: 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: flounder baked with cheese and vegetables.

Purposeful - targeted, power

This method is suitable for women with an active lifestyle. Carbohydrates are allowed before and after exercise. Glucose enhances the effects of physical activity and provides energy for exercise. For 1 kg of weight, it is permissible to consume 1 g of carbohydrates.

Circular

The diet includes a regular carbohydrate supplement to maintain muscle glycogen levels. This dietary option is not possible until 2 weeks after the start of ketosis. For 1 kg of weight it is permissible to consume 5-10 g of carbohydrates, reduce fat and leave protein products at a high level. The download may take from 9 to 36 hours. You should start with a minimum. Then you can gradually add 2 hours at a time, focusing on your body condition.

Getting out of the keto diet

To combine the results, you need to 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 baking. It is not recommended to eat fried and smoked foods as the body does not benefit from such foods.

Recipes of dishes

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

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. Put 2 eggs and 2 tablespoons in 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 into the omelette. When the top hardens, you can add something tasty (grated cheese, bacon, fried mushrooms).

Bread can be replaced by non-carbohydrate crispbread. To cook, you need the following ingredients (in 8 servings):

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

Cooking techniques:

1. Separate the whites from the egg yolks.
2. Beat the egg whites and salt in the foam.
3. Stir the egg yolks with the cream cheese. For decoration, you can add baking powder and psyllium husk.
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 to the dough if desired. Large loaves can be used as a base for a roll: put a layer of whipped cream and berries.

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

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

Recipe:

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

While you lose weight, you can cook vegetable broth with chicken. 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 fridge for half an hour.
2. Peel the eggplant and zucchini, cut into small cubes.
3. Finely chop the pepper.
4. Place the chicken in a pan heated with oil and fry for 10 minutes over high heat until half cooked.
5. Put the vegetables in 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 at the end of cooking.

Contraindications and damage

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

Only a healthy body can rebuild the metabolic process without side effects and then return to a normal metabolic pattern. People with metabolic problems may feel unwell.

Pregnant women may experience a slowdown in the growth and development of the fetus, in women who are breastfeeding, a decrease in milk or a deterioration in quality may occur. Such a diet is contraindicated for children, as they exercise a lot and need a lot of carbohydrates. High protein levels are not recommended for the elderly. Their weekly protein intake is 100-150 g.

Reviews

The comments of those who have lost weight about this technology are unclear. Each organism responds differently to a lack of carbohydrates.

• First opinion, woman, 36 years old: "The advantage of this diet is that it does not have to significantly reduce calorie intake. The menu contains a lot of fatty foods: fish, meat, nuts, so I feel better with such a diet than balance ".
• Another opinion, a woman, 28 years old: "I could not sit on this diet, as it was bloating and constipation due to lack of fiber in the diet.
• The third suggestion, a 55-year-old woman: "I lost weight using this technique for 3 months. As a result, the weight has decreased by 10 kg. For my age, this is not a bad result, as the metabolic response is slower. In addition to the external effects, I managed to get rid of food addiction: now I do not eat sweets. The daily menu is designed so that the feeling of hunger is not perceived ".