At present, science has already successfully proven that it is possible to lose weight by eating enough fatty foods, and you shouldn't deprive yourself of fat, which has always been considered the culprits of fullness. The keto diet is high in fat and low in carbohydrates and is known to many as a low carb diet. The goal of the technique is to enter the body into a metabolic state where ketones begin to be synthesized. But to achieve excellent results, it is necessary to remember the rules of the keto diet and strictly adhere to the list of prohibited and allowed foods.
What is ketosis?
The fact is that the human body is incredibly well adapted to the substances it receives with food. If you overload your body with fat and at the same time remove as much carbohydrates as possible, start using ketones as an energy source. The correct 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 triggered by the consumption of a small amount of carbohydrates, which are able to break down instantly to maintain glucose levels, but a limited amount of protein must enter the body to trigger this transformation. .
In describing the keto diet, we can safely say that when you eat according to these laws, the body changes, starting to form energy, in fact, only from fats. The main advantages of such a power system:
- the feeling of hunger is reduced;
- there is a supply of energy;
- there is no need to reduce the amount of food.
Ketogenic Diet Options
Dr. Joseph Mercola managed to make a real breakthrough in nutrition. Analyzing the results of many experiments, he came to the conclusion that fats can not only be useful for the body, but also help you lose weight safely, normalizing vital characteristics. A comprehensive list of permitted keto diet products and a number of variations of this technique has been developed:
- Standard - 75% fat, while only 5% carbohydrates and 20% protein. It is considered a low-carb, high-fat, and moderately-protein system.
- The high protein content is similar to the standard type, but contains the highest amount of protein. The proportion is also 5% carbohydrates, but at the same time 60% fat, 35% protein.
- Cyclic Ketogenic: Contains high carbohydrate phases, for example, for 5 regular days of diet, 2 high carbohydrate days are used.
- Direct: Allows you to add carbohydrates to your diet before and after sports.
proportions of the keto diet
Compliance with basic macronutrients in the ketogenic diet for weight loss:
- Fat - 60-75% of calories.
- Protein - 15-30% of calories.
- Carbohydrates - 5-10%.
An example of a weight loss calculation is presented below. For example, the body weight is 90 kilograms. Daily calorie consumption - 3000 kcal. Planned calorie intake - 2300 kcal (75% of energy expenditure).
- Protein needed - 225 g (90 kg × 2, 5). That equates to 900 calories (225 x 4).
- Carbohydrates - 200 calories.
- Fats: 2300 - 900 - 200 = 1200 kcal. That's 1200/9 = 133 grams of fat.
So, we got the calculation of micronutrients per day:
- proteins - 225 g;
- carbohydrates - 50 g;
- fats - 133 g.
Menu training
So you've decided to go on the keto diet. Of course, you are interested in what's possible and what's not possible with this power system. This is one of the unique diets where 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 correct it is for the diet, and you don't have to worry about how to get more fat into your menu.
The basic diet and keto diet product list is quite extensive and is based on such familiar and favorite ingredients:
- Avocado.
- Whole eggs.
- Fatty cheeses.
- Meat - beef, chicken (thighs, legs, broth), pork (greaves).
- Greens - spinach, parsley, dill.
- Vegetables - cabbage, asparagus, broccoli, mushrooms, paprika.
- Oil - olive, butter.
- Cream, sour cream, cheese.
- Fish - salmon, mackerel, ivasi, anchovy.
- Delicacies - pumpkin and sunflower seeds, salted nuts.
In the list of prohibited foods for the keto diet (the diet, as you already understood, involves the rejection of carbohydrates):
- Fruit.
- Carrot.
- Onion.
- Sugar.
- Bread, chips, crackers, pastries.
Risks on the keto diet
The main problem with this diet plan is the low amount of fiber on the menu, which threatens to disrupt digestion. As a rule, this is expressed by the occurrence of constipation and flatulence. Also, you should always remember that a sharp decrease in carbohydrate intake can result in 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 that you drink a glass of water in the morning and drink it constantly throughout the day.
It is difficult for a person who does not like sports to balance their diet in order to adapt the body to the use of fat. There is a possibility of ketoacidosis, and this is a dangerous condition, almost intoxication of the body with a product of fat destruction - acetone. The threat is enormous for people with type 1 diabetes and dehydration.
Recommendations
High-class nutritionists are often not fans of the ketogenic method, as it can cause nutritional deficiencies. For this reason you need:
- Introduce foods for the keto diet into your diet (the diet is based on a large consumption of meat products), rich in the necessary substances and cook food in a quality way.
- Before using the ketogenic diet for therapeutic purposes, consult a doctor first to make sure there are no contraindications.
- It is mandatory to check the level of iron, since 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 likely side effect of this diet.
- The quality of the food is also important. Try to eat whole, natural, and unprocessed foods.
The list of allowed and prohibited foods of the keto diet will appeal to many. However, nutritionists advise against sharply switching to such a diet. So, if the menu consistently included pasta, porridge, sandwiches and the next day you switch to a different diet, following a keto diet (it is necessary to know the allowed and prohibited foods in order not to deviate from the nutritional plan), then this will be 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 introduce a large amount of fish, cheese, meat, taking an excess of proteins, some forget that in nuts and cereals, in addition to fats, carbohydrates are also present. If you think it is possible to eat all the fatty foods you want, then you are very wrong. On average, you need 2200 calories per day. During the period when it is necessary to adhere to a strict nutrition plan, it is recommended to reduce this figure by up to 30%. It is possible to reduce your diet by 10% or 20%, the weight will still be reduced, 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't do without carbohydrates, so you need to carefully calculate their content, even if it's a salad. If you exceed the allowable amount, there is a risk of leaving the state of ketosis.
How to get into ketosis fast
The most important rules that must always be remembered and strictly observed:
- Carbohydrate Restriction - Try to keep below 20g and over 35g per day.
- Protein - 0, 12 and then 0, 16 g per 1 kg of weight.
- Eat enough fat.
- Drink water - 3-4 liters per day.
- Fasting can be a good way to increase ketone production throughout the day.
- Refusal of snacks: Extra snacks can serve as a reason to stop or slow down weight loss.
Keto menu for athletes
What can athletes do on a keto diet? Standard ratios for athletes go 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 should be provided of fat. If the athlete follows a targeted keto 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 the lesson.
With a cyclical keto diet, it is customary to introduce auxiliary portions of carbohydrates no earlier than 2 weeks after switching to this nutritional system. During the carb-loading period, nutrient intake should be increased at the rate of 5-10 g per 1 kg of dry weight, but in return, reduce fat intake. This will allow you to maintain the correct calorie content of the menu.
The list of products does not differ from the main one, so you can eat anything that is not prohibited on a keto diet. However, it is not recommended to be zealous and to use this technique for sporting purposes for a long time, as the system for the formation of ketone bodies is intended by nature to survive in the absence of food and this can adversely affect the health of the athlete.
Ketogenic diet for various diseases
A comprehensive list of foods allowed for the ketogenic diet to eliminate cardiovascular disease includes:
- Fish - Omega-3 fatty acids lower triglyceride levels.
- Flax seeds, avocados, broccoli, blackberries, Brussels sprouts: the fibers help reduce cholesterol levels.
- Red peppers, almonds, tomatoes, green leafy vegetables, sunflower seeds, hazelnuts - beta-carotene, vitamin E, lycopene protect cholesterol from oxidation.
Carbohydrates consume 50-60 grams per day.
The keto diet is contraindicated for people with type 1 diabetes. The threat is due to the fact that there are no glycogen stores in the diseased body, which can cause hypoglycemia. In the case of type 2 diabetes, this type of menu allows you to reduce blood sugar levels and quickly reduce weight. In addition, there is an improvement in the lipid profile and a reduction in the number of hypoglycemic drugs used.
Basic list of ketogenic diet foods for type 2 diabetics:
- avocado;
- yolk;
- meat;
- unrefined vegetable oils;
- peanuts;
- fish;
- room;
- seeds;
- 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 to the sum of proteins and carbohydrates.
There is little research on the effects of the keto diet on people with cancer, but it can be said with absolute certainty that patients on the keto diet experience slowed tumor growth, better sleep quality, general well-being, and the likelihood of remission with chemotherapy increases.
Keto breakfast recipes
The list of foods allowed for the keto diet for breakfast contains:
- Butter - ghee, butter, sesame, coconut (liquid).
- Eggs: boiled, fried, in the shape of an omelette.
- Nuts - walnuts, pine nuts, pistachios, hazelnuts, cashews, almonds.
- Flax seed.
- Cheese - creamy, mascarpone.
- Sour cream, cottage cheese, cream.
- Strawberries, cherries, raspberries, melons, blueberries, cranberries, blackberries.
What foods are strictly contraindicated on a keto diet?
- The oils are hydrogenated and processed.
- Milk - skim, whole, with cream, condensed and canned.
Breakfast options:
- A cup of espresso with 10 g of coconut oil, 2 fried eggs, 30 g of cheese. BJU will be on 25/34/1.
- We fry 2 eggs with bacon (30 g), drink an espresso with 10 g of coconut milk. BJU - 22/38/1.
- If you really want sweets, you can afford 100g of fat cottage cheese (take 30% fat) + 50g of fat sour cream (25% fat) with a sweetener. We drink tea or coffee with 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;
- hamburger cheese - 2 pcs. ;
- grated parmesan - 30 g;
- minced meat with a fat content of 10-12% -150 g;
- egg - 4 pieces
Separate 2 egg yolks and put them in a blender along with parmesan and cream cheese, mix. Beat two egg whites and add the composition to the yolks. Heat a pan over medium heat, pour in 1/4 of the mixture and cook for about 2 minutes, turning. Next, you need to form small cutlets from minced meat and fry them until cooked in a pan. Put a piece of cheese on top of the cutlets, pour a spoonful of water and hold for a minute under the lid. An egg is driven into a round shape and after the protein has caught, the yolk is mixed, cooked under the lid. Here you can do without a form, simply frying an egg in a pan like this.
Breakfast on a keto diet isn't complete without oatmeal. This delicious porridge is prepared in just 15 minutes (608 kcal). To make it, mix 1/4 cup of oatmeal with 1/2 cup of almond milk and 1 tablespoon of flaxseed meal. Add 1⁄4 tsp. coconut oil, coconut flakes and vanilla to taste. The components need to be cooked, stirring, over low heat until the composition thickens. After everything is ready, you can decorate with berries and add almond butter.
Often losing weight is concerned with what you can eat on a keto diet 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 + pork or goose fat pate;
- cheese + cod liver;
- cheese + peanut butter.
Other healthy grains are prepared in much the same way, which are among the permitted products for the keto diet. Cooking such a dish does not take a lot of time. For example, this option is prepared for 3 minutes (216 kcal).
Ingredients:
- sesame seeds, chopped - 4 tsp;
- flaxseed flour - 4 tsp;
- almond flour - 4 tsp;
- almond milk - 120 ml;
- erythritol powder - 1 tbsp. L. ;
- salt - to taste.
Put the ground sesame seeds, flax seeds, almond flour, erythritol in a separate bowl, mix and season with salt. Add the almond milk and microwave for 1 minute, you can cook until it thickens, stirring over the heat. If necessary, you can add more milk, sprinkle with washed and peeled berries and serve.
Recipes for the keto lunch
List of foods allowed for the keto diet for dinner:
- Fatty and minced meat - beef, veal, poultry, pork (ham, bacon), lamb.
- Oil - olive, avocado, macadamia.
- Fish - trout, halibut, catfish, mackerel, salmon, tuna, cod.
- Seafood - oysters, clams, crabs, mussels, lobsters.
- Cheeses - mozzarella, brie, munster.
- Offal: heart, liver, tongue, kidneys.
- Vegetables and greens - cabbage (Peking, 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, chilli.
Foods that can be on a keto diet are not too limited, but when choosing meat, processed, seasoned and canned foods should be avoided, as well as salami, hot dogs.
Lunch options:
- Cabbage soup in fatty pork broth. This will require 250 ml of ready pork broth, 100 g of cabbage is added and cooked until cooked over low heat. To this composition we add fried pork, about 100 g BJU - 20/78/4.
- broth 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.
- 100 g of baked duck and salad (100 g of avocado + 20 g of cheese + 100 g of tomatoes + 15 g of 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 cutlets, which will be a great addition. Cooking time - 20 minutes. The energy value of one serving is 566 kcal.
Ingredients:
- canned salmon - 150 g;
- olive oil - 2 tbsp. L. ;
- powdered ginger - 1/4 tsp;
- garlic - 1 clove;
- avocado - 1 pc;
- water - 2 tbsp. L. ;
- cilantro - 2 tbsp. L. ;
- mayonnaise - 2 tbsp. L. ;
- sour cream - 80 ml;
- egg - 1 pc;
- vegetable oil for frying;
- salt, lemon juice - to taste.
To begin with, the liquid should be poured from a jar of salmon. In a deep bowl, mix the finely chopped eggs, fish, garlic, ginger and mayonnaise. Season with salt and form several meatballs. Fry over medium heat for 5 minutes. In a blender, whisk the olive oil, lemon juice, sour cream, cilantro, avocado. If the mixture is very thick, you need to add a little water.
As an independent dish, you can cook cauliflower with pork. It prepares quickly, in 20 minutes, and its taste is simply fantastic. Contains 399 kcal.
Ingredients:
- pork breast - 100 g;
- black sesame - 1 tsp;
- pickled ginger - 1 tsp;
- soy sauce - 1 tbsp. L. ;
- garlic - 2 cloves;
- green pepper - 2 pcs. ;
- green onions - 2 pcs. ;
- cauliflower - 1 head;
- sunflower oil for frying;
- egg - 2 pieces
Cauliflower should be broken into inflorescences. Heat the sunflower oil in a pan and fry for 5 minutes. Then put in a separate bowl. Then you should make a thin omelette, for this, the eggs are lightly beaten and fried on both sides. Set the cooked omelette aside and start cooking the meat. Place the finely chopped garlic in a heated pan and let it heat up a little. As soon as the smell appears, lay out the meat. At this point, cut the omelette into small pieces and once the pork belly is sufficiently cooked, add the spring onions, peppers and sauté for another minute. Then add the scrambled eggs and cauliflower to the pan. After all the ingredients have heated up, drizzle with the soy sauce and mix well. The dish is laid out on plates and sprinkled with sesame seeds.
During the keto diet, the products on the menu should be as balanced and calculated as possible. It is mandatory to drink keto broth, which is prepared, like any other, from pork, chicken and beef. The only exception is the vermicelli. Excellent ingredients are onion, garlic, ginger, soy sauce or miso paste.
Keto dinner recipes
Dinner options:
- 100 g of fried salmon, leaf lettuce (100 g), flavored with vegetable oil (10 g). We get BZHU 23/26/1.
- A cup of beef broth (300 ml) + 20 g of fatty butter (we throw it into the broth) + 1 hard-boiled egg. BJU - 31/15/1.
- Green olive salad (100g, use pitted olives) + lettuce (100g) + 20g cheese + 10ml vegetable oil. In total, BZHU - 06/34/1.
We suggest cooking the carbonara pasta. Cooking time - 20 minutes. The energy value of one serving is 461 kcal.
Ingredients:
- yolk - 1 pc. ;
- butter - 20 g;
- bacon - 180 g;
- dry white wine - 50 ml;
- cream 33% - 100 g;
- parmesan - 100 g;
- garlic - 2 cloves;
- shirataki paste - 50 g;
- salt, ground pepper - to taste.
Garlic is fried in hot butter, then sliced bacon is added. The meat product is fried for 2-3 minutes, then wine is added. You have to wait until the wine has evaporated, then remove the pan from the heat and put the bacon on paper so that it becomes crisp and cool. Beat the egg yolks, cream and Parmesan in a bowl until the mixture is smooth. Boil the shirataki. Put the pasta, bacon and butter mixture in a cold pan, season with salt and put on medium heat. Until the composition thickens, it is necessary to mix the paste. Put the pasta in the bowls and sprinkle with freshly ground pepper.
Another delicious dish for dinner is meat with broccoli. Cooking - 7 hours. BJU - 25/35/11.
Ingredients:
- white wine vinegar - 2 tbsp. L;
- broccoli - 1 head;
- liquid amino acids - 60 ml;
- coconut oil - 2 tbsp. L;
- red pepper - 1⁄2 tbsp. L;
- sesame - 1 tbsp. L. ;
- thinly sliced beef - 460 g;
- garlic - 2 cloves;
- apple cider vinegar - 2 tbsp. L.
Put all ingredients, except broccoli, in a slow cooker, mix thoroughly. Cover and simmer at low temperature for 7 hours. About an hour before the meat is cooked, add the broccoli. Garnish with sesame seeds.
Snacks
What foods can be eaten on a keto diet between main meals? If you cannot get the necessary amount of fat into your diet, you can use snacks that include most of the nutrients. For this, a ketobomb is in preparation:
- Coconut oil and butter.
- Butter, coconut, peanuts and cocoa butter.
You can add some berries, nuts, seeds. All components are mixed and frozen 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 tbsp. L;
- coconut milk - 240 ml;
- ice - 1/2 cup;
- coconut oil - 1 tbsp. L. ;
- almond oil - 2 tbsp. L. ;
- chia seeds - 1⁄2 tbsp. L. ;
- pea or soy protein - 2 tbsp. L. dust;
- cinnamon, berries - to taste.
For this cocktail, all components 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 full list of products on the keto diet, but it is also important to correctly and accurately calculate the number of nutrients consumed. There is no single menu for those who lose weight, as each diet is chosen based on a person's personal needs, weight and muscle mass. By compiling your menu, you will correct and modify yourself. If you eat less fat than you need during one meal, you can add it to the next meal. If the body is subjected to prolonged grueling training, it is necessary to increase the intake of nutrients.
Conclusion
The keto diet (diet foods can be eaten high in fat and protein) is a great way to not only lose extra pounds, but also completely change your lifestyle. This innovative diet has found a huge following in Hollywood. Stars like Megan Fox and Kim Kardashian thrived on this diet, especially since the allowed ketogenic foods are so delicious. The simplest rule is to be guided by the rules, and therefore the results won't keep you waiting.