Ketogenic Diet Options, Healthy Menus and Recipes

The ketone diet is a low-carbohydrate 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 go into ketosis when glucose is lacking. In some regions, carbohydrate-rich foods are seasonal, so energy comes only from fatty foods. The ketogenic diet is effective to lose weight, but it is necessary 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 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 remaining glucose will be consumed. The restructuring of the body takes place in 4 steps:

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

You cannot completely exclude carbohydrates from the menu, as such a regimen is fatal.

Advantages and disadvantages

Initially, this form of nutrition was used to treat children with epilepsy. It has been found that, with this diet, external changes also occur. The menu does not use the product switching principle. 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 doesn't make you hungry, so you 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. Improve skin condition by getting rid of acne.

Despite the obvious advantages, you should consult an expert 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 carbohydrate restriction. Also, it is necessary to take 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 will need to see a doctor.
4. The need to take food with you as it is difficult to find low carbohydrate foods in stores.
5. There may be acetone smell in the mouth, sweat and urine.

Also, it is not recommended to eat this way during training or active strength loads. Often, after these diets, illnesses occur that have not been previously diagnosed.

Effect of diet

The effectiveness of this 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, you must 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 experiences stress, then it is better to find another way to lose weight.
4. In the first few weeks there will be a restructuring of the metabolic processes, so during this period there is no need to give the body greater 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 fat in the abdomen. The caloric content practically does not decrease, and weight loss occurs due to the reduction in the amount of carbohydrates consumed.

Doctors' comments about this diet are ambiguous, but all experts agree that before starting to lose weight it is necessary to have an examination at a medical institution and, if weakness or severe dizziness appears, consult a doctor immediately.

Allowed 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 for 1 intake is not more than 40-50 g. Lettuce leaves can be consumed in unlimited quantities.
9. Fruits: oranges and grapefruits.

Based on this list, several dietary menu options are created. The list of foods that are prohibited from using during weight loss:

• sugar;
• honey;
• cereals;
• any baked goods;
• Dry fruits;
• pasta;
• low-fat foods (containing carbohydrates);
• starchy vegetables (potatoes, carrots);
• candy;
• sweet fruits (banana, grape).

It is important to control your calorie intake.

Basic principles

Nutrition principles:

1. The number of meals is 5 to 6 times a day, with intervals of 3 hours.
2. You need to eat in small portions.
3. The amount of water you drink each day should be at least 3 liters.
4. Smooth entry and exit from the diet.
5. The amount of fat consumed should be double the protein.
6. Fat should represent 60% of the daily diet.
7. The amount of carbohydrates should be kept to a minimum.
8. Control over sugar and starch intake.
9. Moderate physical activity.

The effectiveness of the method comes only with strict adherence to the rules listed.

Diet Varieties and Their Menu

There are several dietary menu options so you can choose the most suitable one.

Standard classic constant

This option is the most affordable. Its essence is minimal carbohydrate intake. 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 reduce the weight then 600 kcal is subtracted from the consumption rate.

Menu of the week:

1. Monday: breakfast: scrambled eggs (3 eggs), grated cheese (40 g), coffee; snack: any nuts (30 g); lunch: roast chicken breast (170 g), cucumber (1-2 pcs. ); dinner: roasted hake (150 g), salad (150 g).
2. Tuesday: breakfast: boiled eggs (2 pcs. ), Coleslaw, tea or coffee; snack: smoothies (cottage cheese, nuts and yogurt); lunch: fried chicken (200 g), boiled asparagus; dinner: tuna (150 g), salad (cucumber, tomato).
3. Wednesday: breakfast: cheesecakes (2 pcs. ), Coffee; snack: yogurt (150 ml), nuts; lunch: roasted salmon (150 g); dinner: seafood salad (150 g).
4. Thursday: breakfast: scrambled eggs (3 eggs, fried bacon, spinach), tea; snack: cheesecakes with yogurt; lunch: roast beef (150 g), cucumber, pasta (1 serving); dinner: salmon with roasted tomato (150 g).
5. Friday: breakfast: scrambled eggs with vegetables, coffee; snack: any green vegetable; lunch: fried pork with boiled 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: hot salad (vegetables, seafood).
7. Sunday: breakfast: cottage cheese with walnuts, tea; snack: toast with tea; lunch: fried pork with tomato and drizzled with egg yolk; dinner: roasted sole 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 involves periodic carbohydrate loadings to maintain muscle glycogen levels. This nutritional option is possible not 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 high protein products. The download can take from 9 to 36 hours. You must start at the minimum mark. Then you can gradually add 2 hours at a time, focusing on the state of the body.

Get off the diet straight

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

dish recipes

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

1. Place eggs in cold water and cook for 4 minutes (boiled) or 8 minutes (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 tablespoons to the melted butter. me. milk cream. Season with salt, pepper and stir. Add onion and grated cheese. It can be served with fried bacon.
4. Stir 3 eggs with 3 tbsp. me. sour cream, salt and add spices. Melt butter and pour into omelet. When the surface hardens, something tasty can be added (grated cheese, bacon, fried mushrooms).

Bread can be substituted for crispy bread without carbohydrates. To cook, you will need the following ingredients (for 8 servings):

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

Kitchen technology:

1. Separate the whites from the yolks.
2. Beat the egg whites and salt until foaming.
3. Mix egg yolks with cream cheese. For radiance, you can add baking powder and psyllium husks.
4. Gently add the whites to the yolk mixture.
5. Place 8 small buns (or 6 small loaves) on a baking sheet and bake at 150 °C for 25 minutes, until golden.

This bread can be used to make sandwiches. Poppy, sesame and sunflower seeds are added to the dough if desired. A large loaf can be used as a base for a bun: add a layer of whipped cream and berries.

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

• 9% cottage cheese (300 g);
• egg (1 unit);
• salt (pinch);
• coconut flour (1 tbsp. L. );
• almond flour (1 tbsp).

Revenue:

1. Crack the egg, add salt and stir. It is best to bring a large container as the dough will be kneaded in it.
2. Add the curds and stir.
3. If the consistency is watery, add the coconut flour and mix well. In this case, the curd cakes will retain their shape.
4. Wet hands in water, form dough into balls and smooth a little.
5. Dip in coconut flour on both sides and place in a skillet preheated with melted butter.
6. Fry the cheese pancakes for 3-4 minutes on each side over medium heat.
7. Serve with heavy cream.

When 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 pcs. );
• eggplant (2 pieces);
• Bulgarian pepper (1 pcs. );
• mayonnaise (1 tbsp. L. ).

Cooking method:

1. Finely chop the chicken, add salt, pepper and seasoning to taste. Stir the meat and refrigerate for half an hour.
2. Peel the eggplants and zucchini, cut into cubes.
3. Finely chop the pepper.
4. Place chicken in a skillet preheated with oil and fry for 10 minutes over high heat until half cooked.
5. Add vegetables to pan, season with salt and cook 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 damages

Diet affects insulin production, so it is prohibited for people with diabetes of any kind. 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 normal metabolic patterns. People with metabolic problems may feel unwell.

Pregnant women may experience a slowdown in the growth and development of the fetus; in breastfeeding women, a decrease in the amount of milk or a deterioration in its quality may occur. This 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. The weekly protein intake is 100-150 g.

Assessments

Reviews of people who have lost weight about this technique are ambiguous. Every body reacts differently to a lack of carbohydrates.

• First assessment, female, 36 years old: "The advantage of this diet is that there is no need to drastically reduce caloric intake. The menu contains many fatty foods: fish, meat, nuts, so I feel more comfortable with such a diet than with a balanced ".
• Second assessment, 28-year-old female: "I could not follow this diet because there was bloating and constipation due to lack of fiber in the diet. "
• Third tip, 55-year-old female: "I lost weight with this technology for 3 months. As a result, the weight dropped by 10 kg. For my age, this is not a bad achievement, as the metabolic reactions are slower. from the external effect, I managed to get rid of the food addiction: now I don't eat sweets. The menu of the day is designed in such a way that the feeling of hunger is not felt".