Diet Keto: permitted and prohibited diet products, diet and sample menu

Currently, science has already successfully proven that it is possible to lose weight by eating plenty of fatty foods and you should not deprive yourself of fats, which have always been considered the culprits of satiety. The keto diet is high in fat and low in carbohydrates and is known to many as a low carb diet. The purpose of the technique is to enter the body in a metabolic state in which ketones begin to be synthesized. But to achieve great results, you need to remember these diet rules and strictly adhere to the list of forbidden and permitted foods.

What is ketosis?

The thing is that the human body is extremely adapted to those substances it receives with food. If you overload the body with fats and at the same time remove as many carbohydrates as possible, then it starts to use ketones as an energy source. Accurate values of ketones guarantee an improvement in well-being, an increase in physiological and intellectual performance and the result of this is weight reduction.

Ketone bodies are directly the same auxiliary or opposite source that makes it possible to replace glucose and provide the body with the necessary energy. They are formed when there is a lack of sugar in the liver. The process of ketone body formation (ketosis) is stimulated by the consumption of a small amount of carbohydrates, which are able to be broken down immediately to maintain glucose levels, but a limited amount of protein must enter the body to cause this transformation. .

When we describe the diet these, we can say with certainty that when eaten according to these laws, the body changes, starting to form energy, in fact, only from fats. The main advantages of such a power supply system:

• the feeling of hunger decreases;
• has a power supply;
• there is no need to reduce the amount of food.

Ketogenic diet options

Dr. Joseph Mercola has managed to make a real breakthrough in nutrition. Analyzing the results of many experiments, he concluded that fats can not only be beneficial to the body, but also help in safe weight loss, normalizing vital characteristics. A complete list of permitted diet products as well as a range of variations of this technique have been developed:

• Standard - 75% fat, while only 5% carbohydrates and 20% protein. It is considered a low-carb, high-fat, medium-protein system.
• High protein is similar to the standard type, but contains the largest amount of protein. The percentage is also 5% carbohydrates, but at the same time 60% fat, 35% protein.
• Cyclic ketogenic - contains high phases of carbohydrates, for example, for 5 regular days of diet, 2 days with high carbohydrates are used.
• Run - makes it possible to add carbohydrates to the diet before and after sports.

diet proportions these

Basic macronutrient compliance in the diet for weight loss:

• Fat - 60-75% of calories.
• Protein - 15-30% of calories.
• Carbohydrates - 5-10%.

An example of the calculation for weight loss is presented below. For example, the body weight is 90 kilograms. Daily calorie intake - 3000 kcal. Planned calorie intake - 2300 kcal (75% of energy expenditure).

• Protein required - 225 g (90 kg × 2, 5). That equates to 900 calories (225 x 4).
• Carbohydrates - 200 calories.
• Fat: 2300 - 900 - 200 = 1200 kcal. Which is 1200/9 = 133 grams of fat.

So we got the calculation of micronutrients per day:

• protein - 225 g;
• carbohydrates - 50 g;
• fats - 133 g.

Menu formation

So you have decided to follow these diet. Of course, you are interested in what is possible and what is not possible with this energy system. This is one of the unique diets in which breakdowns are very rare. This is because the feeling of hunger is not felt, as the menu is nutritious and varied. In principle, this is the only technique that can be safely applied during celebrations and holidays. One of the basic rules is that the fatter the product, the more accurate the diet, and you do not need to think about how to put more fat in your menu.

The basic diet and the list of products for this diet is quite extensive and is based on such well-known and preferred ingredients:

• Avocado.
• Whole eggs.
• Fatty cheeses.
• Meat - beef, chicken (thighs, legs, broth), pork (stalks).
• Greens - spinach, parsley, dill.
• Vegetables - cabbage, asparagus, broccoli, mushrooms, paprika.
• Oil - olive, butter.
• Cream, sour cream, cheese.
• Fish - salmon, mackerel, ivory, anchovies.
• Delicacy - pumpkin and sunflower seeds, salted nuts.

In the list of forbidden foods for the diet these (diet, as you already understand, includes the rejection of carbohydrates):

• Fruit.
• Carrots.
• Onions.
• Sugar.
• Bread, chips, crackers, pastries.

Risks in the diet these

The main problem with this diet plan is the low amount of fiber in the menu, which threatens to disrupt digestion. As a rule, this is expressed by the appearance of constipation and bloating. Moreover, you should always remember that a sharp decrease in carbohydrate intake can provoke a common consequence of this diet - dehydration. Because, when switching to this method of feeding, people often focus on what they eat and at the same time forget that it is very important to drink water. It is recommended to drink a glass of water in the morning and drink it continuously throughout the day.

It is difficult for a person who is not fond of sports to balance his diet in order to adapt the body to the use of fats. There is a possibility of ketoacidosis, and this is an unsafe condition, almost intoxication of the body with a fat-destroying product - acetone. The threat is great for people with type 1 diabetes and dehydration.

recommendation

Often high-class nutritionists are not fans of the ketogenic method, as it can cause nutrient deficiencies. For this reason, you should:

• Include these diet foods in your diet (the diet is based on a large consumption of meat products), rich in the necessary substances and cook the food qualitatively.
• Before using the ketogenic diet for therapeutic purposes, first consult a doctor to make sure there are no contraindications.
• It is mandatory to control the level of iron, as the body will consume a large number of foods rich in this element and its normal level should not be higher than possible norms.
• It is important to eat vegetables wisely. They contain fiber that prevents constipation, which is a possible side effect of this diet.
• Food quality is also important. Try to eat whole, natural, raw foods.

The list of allowed and forbidden diet foods these will satisfy many people. However, nutritionists do not recommend a sudden switch to such a diet. So if the menu consistently had pasta, porridge, sandwiches and the next day switch to another diet, following a diet these (you need to know the foods allowed and forbidden in order not to deviate from the nutrition plan), then this one willbe a constructive change for the body. Therefore, even before starting a strict diet, you should gradually reduce the amount of carbohydrates consumed - up to 20 grams per day.

The main mistake of those who lose weight is the absolute lack of control over what they eat. Many people consume a large amount of fish, cheese, meat, taking an excess of protein, some forget that nuts and cereals, in addition to fats, also lack carbohydrates. If you think it is possible to eat as much fatty foods as you want, then you are very wrong. On average, you need 2200 calories a day. During the period when you should adhere to a strict nutrition plan, it is recommended to reduce this figure by a maximum of 30%. It is possible to reduce your diet by 10% or 20%, the weight will drop anyway, but a little slower. At the same time, it is necessary to carefully monitor not only the calorie content, but also the balance of nutrients. You can not do at all without carbohydrates, so you need to carefully calculate their content, even if it is a salad. If you exceed the allowed amount, then there is a risk of getting rid of the ketosis state.

How to get into ketosis quickly

The most important rules that must always be remembered and strictly observed:

1. Carbohydrate restriction - Try to keep below 20 g and more than 35 g per day.
2. Protein - 0, 12 and then 0, 16 g per 1 kg of body weight.
3. Eat enough fat.
4. Drink water - 3-4 liters per day.
5. Fasting can be a good tool to increase ketone production throughout the day.
6. Refusing foods - Supplemental foods can serve as a reason to stop or slow down weight loss.

Keto menu for athletes

What can athletes do on a diet like this? Standard ratios for athletes look something like this: for every 1 kg of lean muscle mass, 0, 22-0, 44 g of carbohydrates, 2, 2 g of protein and 1, 8-1, 88 g of fat should be provided. If the athlete follows a targeted diet, then before training, it is necessary to use an auxiliary amount of carbohydrates in the calculation of 0, 5-1 g for every 1 kg of dry weight. This portion can be divided into two doses: before and after class.

In a cyclic diet, it is customary to include carbohydrate supplements no earlier than 2 weeks after switching to this food system. During the carbohydrate loading period, nutrient intake should be increased to 5-10 g per 1 kg dry weight, but in return, reduce fat intake. This will make it possible to maintain the correct calorie content of the menu.

The list of products does not differ from the main one, so you can eat everything that is not forbidden in a diet these. However, it is not recommended to be diligent and use this technique for a long time for sports purposes, as the system for the formation of ketone bodies is determined by nature to survive in the absence of food and this can negatively affect health. of the athlete.

These diets for various diseases

A complete list of foods allowed for the diet to eliminate cardiovascular disease includes:

• Fish - omega-3 fatty acids lower triglyceride levels.
• Flax seeds, avocados, broccoli, berries, Brussels sprouts - fiber helps lower cholesterol levels.
• Red peppers, almonds, tomatoes, leafy greens, sunflower seeds, hazelnuts - beta-carotene, vitamin E, lycopene protect cholesterol from oxidation.

Carbohydrates are consumed 50-60 grams per day.

These diets are contraindicated for people with type 1 diabetes. The threat is due to the fact that there are no glycogen reserves in the sick body, which can cause hypoglycemia. In the case of type 2 diabetes, this type of menu makes it possible to lower blood sugar levels and lose weight fast. In addition, there is an improvement in lipid profile and a reduction in the number of drugs used to lower sugar.

Basic list of diet foods for type 2 diabetics:

• avocado;
• egg yolk;
• Mish;
• unrefined vegetable oils;
• arra;
• fish;
• salo;
• fara;
• cream;
• butter;
• sour cream;
• cheese.

Proteins - up to 1 g per kg of body weight in the form of meat, fish, cottage cheese. Carbohydrates - 20-50 g per day. Fats - by weight 4: 1 in the sum of proteins and carbohydrates.

There is little research on the effects of this diet on people with cancer, but it can be said with complete certainty that patients on these diets experience a slowing of tumor growth, improved sleep quality, overall well-being and the likelihood of remission with chemotherapy increases. .

These Breakfast Recipes

The list of allowed foods for the diet for breakfast contains:

• Butter - ghee, butter, sesame, coconut (liquid).
• Eggs - boiled, fried, in the form of an omelet.
• Walnuts - walnuts, pine nuts, pistachios, hazelnuts, cashews, almonds.
• seed of freedom.
• Cheese - creamy, mascarpone.
• Yogurt, cottage cheese, thick cream.
• Strawberries, cherries, raspberries, melons, blueberries, cranberries, blackberries.

What foods are strictly contraindicated in a diet these?

• Oils are hydrogenated and processed.
• Milk - skimmed, whole, creamy, condensed and canned.

Breakfast options:

1. A cup of espresso with 10 g of coconut oil, 2 fried eggs, 30 g of cheese. BJU will be 25/34/1.
2. Fry 2 eggs with bacon (30 g), drink espresso with 10 g of coconut milk. BJU - 22/38/1.
3. If you really want sweets, then you can afford 100 g of fat cottage cheese (get 30% fat) + 50 g of fat sour cream (25% fat) with a sweetener. We drink tea or coffee with thick cream. BJU - 15/40/3.

A delicious recipe from users will be a great option for a keto breakfast in 20 minutes (538 kcal). Ingredients:

• cream cheese - 100 g;
• cheese for burgers - 2 pieces;
• minced parmesan cheese - 30 g;
• minced beef with a fat content of 10-12% -150 g;
• eggs - 4 pieces.

Divide 2 yolks and put them in the blender together with the parmesan and cream cheese, mix them. Beat two whites and combine the composition with the yellows. Heat a pan over medium heat, pour 1⁄4 of the mass and cook for about 2 minutes, turning. Next, you need to form small pieces of minced meat and fry until cooked in a pan. Place a piece of cheese on top of the chops, pour a tablespoon of water and keep for a minute under the lid. An egg is laid out in a round shape and after it has caught the protein, the yolk is mixed, boiled under the lid. Here you can do without a form, just fry an egg in a pan this way.

Breakfast on a keto diet is not complete without oats. This delicious porridge is prepared in just 15 minutes (608 kcal). To make it, mix 1⁄4 cup oats with 1/2 cup almond milk and 1 tablespoon flax seed flour. Add 1⁄4 tablespoon. coconut oil, coconut flakes and vanilla to taste. Ingredients should be cooked, stirring, over low heat until the composition thickens. Once everything is ready, you can decorate with berries and add almond butter.

Often lose weight are interested in what you can eat in a diet these and how to do without sandwiches. Sandwich options may vary. The only difference from the usual version is that they are prepared without bread and rolls. You can apply the following schemes:

• cheese + butter;
• cheese + goose with lard or goose;
• cheese + cod liver;
• cheese + peanut butter.

Approximately in the same way other healthy cereals are prepared, which are among the products allowed for the diet keto. Cooking such a dish does not require much time. For example, this option is prepared in 3 minutes (216 kcal).

Ingredients:

• sesame seeds, chopped - 4 tablespoons;
• flax seed flour - 4 tablespoons;
• almond flour - 4 tablespoons;
• almond milk - 120 ml;
• erythritol powder - 1 tablespoon. l. ;
• salt - to taste.

Put ground sesame seeds, flax seeds, almond flour, erythritol in a separate bowl, stir and season with salt. Add the almond milk and in the microwave for 1 minute, you can cook it until it thickens by stirring it on the stove. If necessary, you can add more milk, sprinkle with washed, peeled grains and serve.

Recipes for lunch Keto

List of permitted diet foods for dinner:

• Fatty meats and minced meat - beef, beef, poultry, pork (bacon, bacon), lamb.
• Oil - olive, avocado, macadamia.
• Fish - trout, halibut, catfish, mackerel, salmon, tuna, cod.
• Seafood - oysters, clams, crabs, mussels, lobster.
• Cheeses - mozzarella, brie, munster.
• Underwear - heart, liver, tongue, kidneys.
• Greens and vegetables - cabbage (Beijing, cauliflower, broccoli, Brussels sprouts), cucumbers, eggplant, celery, asparagus, zucchini, spinach, sweet peppers.
• Spices - salt, pepper, parsley, cinnamon, lemon or lime juice, cumin, oregano, coriander, rosemary, thyme, basil, nutmeg, chili.

The foods that can be in a diet these are not very limited, but processed, cooked and canned foods as well as sausage, hot dogs, should be avoided when choosing meat.

Lunch options:

1. Cabbage soup in fatty pork broth. This will require 250 ml of ready pork broth, 100 g of cabbage is added there and cooked until cooked over low heat. To this composition we add fried pork approximately 100 gr BJU - 20/78/4.
2. gravy and salad. To make a salad, you need to take 100 g of lettuce leaves, 50 g of boiled chicken, 100 g of avocado, pine nuts. Everything is finely chopped in a separate bowl and seasoned with vegetable oil. BJU of a similar dinner - 24/62/11.
3. 100 g roasted duck and salad (100 g avocado + 20 g cheese + 100 g tomatoes + 15 g vegetable oil). Due to the fact that duck contains a large amount of fat, BJU is 22/68/13.

Instead of duck, you can make salmon kitten, which will be a great addition. Cooking time - 20 minutes. The energy value of a serving is 566 kcal.

Ingredients:

• canned salmon - 150 g;
• olive oil - 2 tablespoons. l. ;
• ginger powder - 1/4 tablespoon;
• garlic - 1 clove;
• avocado - 1 pc;
• water - 2 tablespoons. l. ;
• cilantro - 2 tablespoons. l. ;
• mayonnaise - 2 tablespoons. l. ;
• sour cream - 80 ml;
• eggs - 1 pc;
• vegetable oil for frying;
• salt, lemon juice - to taste.

To begin, the juice should be poured from a jar of salmon. In a deep bowl, mix the finely chopped eggs, fish, garlic, ginger and mayonnaise. Sprinkle with salt and form several layers. Fry over medium heat for 5 minutes. In a blender beat the olive oil, lemon juice, yogurt, cilantro, avocado. If the mixture is too thick, then you need to add a little water.

As a standalone dish, you can cook cauliflower with pork. It cooks quickly, in 20 minutes, and its taste is simply amazing. Contains 399 kcal.

Ingredients:

• pork breast - 100 g;
• black sesame - 1 tablespoon;
• pickled ginger - 1 tablespoon;
• soy sauce - 1 tablespoon. l. ;
• garlic - 2 cloves;
• green pepper - 2 pieces;
• green onions - 2 pieces;
• cauliflower - 1 head;
• sunflower oil for frying;
• eggs - 2 pieces.

Cauliflower should be divided into inflorescences. Heat the sunflower oil in a pan and fry for 5 minutes. Then place in a separate bowl. Then you have to make a thin omelette, for this the eggs are beaten a little and fried on both sides. Set aside the cooked omelette and start cooking the meat. Put the finely chopped garlic in a heated pan and heat slightly. As soon as the smell appears, lay out the meat. At this time, cut the omelette into small pieces and after the pork belly is cooked enough, add the green onions, peppers and fry for another minute. Then add scrambled eggs and cauliflower to the pan. Once all the ingredients are heated, coat with soy sauce and mix thoroughly. The dish is laid out on plates and sprinkled with sesame seeds.

During the diet, the products on the menu should be as balanced and calculated as possible. It is obligatory to drink these juices, which is prepared, like any other, from pork, chicken and beef. The only exception is vermicelli. Excellent ingredients for it are onions, garlic, ginger, soy sauce or miso pastries.

These are dinner recipes

Dinner options:

1. 100 g fried salmon, lettuce leaves (100 g), flavored with vegetable oil (10 g). Received BZHU 23/26/1.
2. A cup of gravy (300 ml) + 20 gr of greasy butter (throw it in the gravy) + 1 boiled egg. BJU - 15/31/1.
3. Salad with green olives (100 g, use grain-free olives) + lettuce (100 g) + 20 g cheese + 10 ml vegetable oil. In total, BDU - 6/34/1.

We suggest you cook carbonara pasta. Cooking time - 20 minutes. The energy value of a serving is 461 kcal.

Ingredients:

• egg yolk - 1 pc. ;
• butter - 20 g;
• bacon - 180 g;
• dry white wine - 50 ml;
• cream 33% - 100 g;
• parmesan cheese - 100 g;
• garlic - 2 cloves;
• shirataki paste - 50 g;
• salt, ground pepper - to taste.

Fry the garlic in hot butter, then add the sliced bacon. The meat product is fried for 2-3 minutes, then wine is added. You have to wait until the wine evaporates, then remove the pan from the heat and place the bacon on the paper so that it becomes crispy and cool. Beat the egg yolks, cream and parmesan in a bowl until smooth. Boil the shiratak. Put the pasta, bacon and butter in a cold pan, season with salt and set over medium heat. Until the composition thickens, it is necessary to mix the pasta. Put the pasta in a bowl and sprinkle with freshly ground pepper.

Another delicious dish for dinner is broccoli meat. Cooking - 7 hours. BJU - 25/35/11.

Ingredients:

• white wine vinegar - 2 tablespoons. l;
• broccoli - 1 head;
• liquid amino acids - 60 ml;
• coconut oil - 2 tablespoons. l;
• red pepper - 1⁄2 tablespoon. l;
• sesame - 1 tablespoon. l. ;
• thinly sliced beef - 460 g;
• garlic - 2 cloves;
• apple cider vinegar - 2 tablespoons. l.

Put all the ingredients, except the broccoli, in a slow cooker, mix well. Cover and simmer on low heat for 7 hours. About an hour before the beef is cooked, add the broccoli. Garnish with sesame seeds.

Snacks

What foods can be eaten in a diet at intervals between main meals? If it is not possible to include the required amount of fat in your diet, then it is possible to use light foods that contain more nutrients. For this, a bomb is being prepared:

• Coconut oil and butter.
• Butter, coconut, peanuts and cocoa butter.

You can add some berries, nuts, seeds. All ingredients are mixed and raised in portions in small molds. It is also good to drink tea or espresso along with coconut oil or cocoa butter.

We also offer smoothies. Cooking time - 5 min. BJU - 55/45/18.

Ingredients:

• avocado - 1⁄2;
• water - 60 ml;
• cocoa - 2 tablespoons. l;
• coconut milk - 240 ml;
• ice - 1⁄2 cup;
• coconut oil - 1 tbsp. l. ;
• almond oil - 2 tablespoons. l. ;
• chia seeds - 1⁄2 tablespoon. l. ;
• pea or soy protein - 2 tablespoons. l. powder;
• cinnamon, berries - to taste.

For this cocktail, all the ingredients are placed in a blender, mixed until a homogeneous mass is obtained and the ice is crushed. Sprinkle with cinnamon and berries on top.

To lose weight, you not only need to be guided by the rules and study the complete list of products in these diets, but it is also important to calculate accurately and precisely the number of nutrients eaten. For those who lose weight, there is no single menu, as each diet is chosen based on a person's personal needs, his weight and muscle mass. By compiling your menu, you will correct and change yourself. If you eat less fat than you need during a meal, you can add it to your next meal. If the body undergoes prolonged strenuous training, then nutrient intake should be increased.

Conclusion

Diet keto (foods in the diet can be consumed with a lot of fat and protein) is a great way not only to lose unwanted pounds, but also to completely change your lifestyle. This innovative diet has found a huge following in Hollywood. Stars like Megan Fox and Kim Kardashian have thrived on this diet, especially since the allowed foods these are so delicious. The most basic rule is to be guided by the rules, and then the results will not keep you waiting.