At present, science has successfully proven that you can lose weight by eating enough fatty foods, and you should not deprive yourself of the fats that have always been considered the sins of satiety. The keto diet is high in fat and low in carbohydrates and is known to many as a low in carbohydrate diet. The goal of the technique is to bring the body into a metabolic state in which ketones are synthesized. But to achieve great results, you need to remember the rules of the keto diet and strictly follow the list of prohibited and permitted foods.
What is ketosis?
The thing is, the human body is incredibly well adapted to what substances it gets with food. If you overload your body with fat and at the same time remove as much carbohydrate as possible, you will start using ketones as an energy source. Adequate values of ketones guarantee an improvement in well-being and an increase in physiological and intellectual performance, resulting in weight loss.
Ketone bodies are exactly the same auxiliary or opposing sources that allow glucose to replenish and provide the body with the energy it needs. They occur when there is a lack of sugar in the liver. The process of forming ketone bodies (ketosis) is initiated by the consumption of small amounts of carbohydrates, which are able to break down immediately to maintain glucose levels, but a limited amount of protein must enter the body to initiate this conversion.
When describing the keto diet, we can safely say that during this legal diet, the body switches, starting to produce energy, in fact only from fats. The main advantages of such a power supply system are:
- the feeling of hunger decreases;
- there is an energy supply;
- there is no need to reduce the amount of food.
Ketogenic diet options
Dr. Joseph Mercola has made a real breakthrough in nutrition. Analyzing the results of several experiments, he concluded that fats can not only be beneficial to the body, but also promote safe weight loss by normalizing life characteristics. A complete list of authorized keto dietary products and several variants of this technique have been developed:
- Standard - 75% fat, while only 5% carbohydrate and 20% protein. It is considered a low carb, high fat and medium protein system.
- The high protein content is similar to the standard type, but contains most of the protein. The ratio is also 5% carbs, at the same time 60% fat, 35% protein.
- Cyclic Ketogen - Contains high carbohydrate sections, for example, 2 high carbohydrate days are used for 5 regular days of diet.
- Controlled - allows you to add carbohydrates to your diet before and after exercise.
proportions of the keto diet
Initial Macronutrient Compliance in the Keto Diet for Weight Loss:
- Fat - 60-75% of calories.
- Protein - 15-30% of calories.
- Carbohydrate - 5-10%.
Below is an example calculation for weight loss. For example, the body weight is 90 kilograms. Daily calorie intake - 3000 kcal. Planned caloric intake - 2300 kcal (75% of energy consumption).
- Required protein - 225 g (90 kg × 2, 5). Equivalent to 900 calories (225 x 4).
- Carbohydrate - 200 calories.
- Fat: 2300 - 900 - 200 = 1200 kcal. Which is 1200/9 = 133 grams of fat.
So we got the calculation of the daily microelements:
- proteins - 225 g;
- carbohydrates - 50 g;
- fats - 133 g.
Menu design
So he decided to follow a keto diet. Of course, you’re interested in what you can and can’t do with this power system. This is one of the unique diets in which failures are very rare. 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 feasts. One rule of thumb is that the fatter your product, the more fit your diet is, and you don’t have to worry about how to add more fat to your own menu.
The basic diet and product list of the keto diet is quite extensive and is based on such familiar and favorite ingredients:
- Avocado.
- Whole eggs.
- Fatty cheeses.
- Meat - beef, chicken (thighs, legs, broth), pork (crackling).
- Greens - spinach, parsley, dill.
- Vegetables - cabbage, asparagus, broccoli, mushrooms, peppers.
- Oil - olive, butter.
- Cream, sour cream, cheese.
- Fish - salmon, mackerel, ivasi, anchovies.
- Delicacies - pumpkin and sunflower seeds, salted walnuts.
On the list of foods prohibited for the keto diet (the diet, as you have already understood, includes the rejection of carbohydrates):
- Fruit.
- Carrot.
- Onion.
- Sugar.
- Bread, chips, biscuits, pastries.
Risks of the keto diet
The main problem with this diet is the low amount of fiber on the menu, which threatens to disrupt digestion. This is usually expressed by the appearance of constipation and bloating. In addition, you should always remember that a sharp decrease in carbohydrate intake can provoke the frequent consequences of this diet - dehydration. Because when we switch to this diet, people often focus on what they eat, but at the same time forget that it is very important to drink water. In the morning, it is recommended to drink a glass of water and drink continuously throughout the day.
A person who does not like sports has a hard time balancing their diet to adapt their body to the use of fats. There is a possibility of ketoacidosis, and it is an unsafe condition, almost poisoning the body with a product of fat destruction - acetone. The danger is huge due to type 1 diabetes and dehydration.
Recommendations
High-quality nutritionists are often not adherents to the ketogenic method because it can cause nutrient deficiencies. That's why you need:
- Introduce the foods needed for the keto diet into your diet (the diet is based on a high consumption of meat products), rich in the necessary ingredients, and prepare the food in a quality way.
- Before using a ketogenic diet for therapeutic purposes, you should first consult your doctor to make sure there are no contraindications.
- Control of iron levels is mandatory because the body consumes a large number of foods rich in this element and normal levels should not exceed possible standards.
- It is important to eat vegetables wisely. They contain fiber, which prevents constipation, which is a likely side effect of this diet.
- The quality of the food is also important. Try to eat whole, natural, unprocessed foods.
The list of allowed and forbidden foods in the keto diet will win many. Nevertheless, nutrition experts do not recommend a sudden switch to such a diet. So, if there was pasta, porridge, sandwiches on the menu all the time, and the next day you switched to another diet, a keto diet (you need to know the allowed and forbidden foods so you don’t deviate from your diet plan), it will be a constructive change for your body. Therefore, even before starting a strict diet, you need to gradually reduce the amount of carbohydrates you consume - up to 20 grams per day.
The main fault of dieters is that they have absolutely no control over what they eat. Many people take in large amounts of fish, cheese, meat, get too much protein, and forget that carbohydrates are present in nuts and grains in addition to fats. If you think you can eat as much fatty food as you want, you are very wrong. You need an average of 2, 200 calories a day. It is recommended to reduce this number by a maximum of 30% during the period when a strict diet is to be followed. It is possible to reduce your diet by 10-20%, the weight will be reduced anyway, but a little slower. However, not only the caloric content but also the nutrient balance needs to be carefully monitored. You can’t be without carbs at all, so you need to calculate their content carefully, even if it’s a salad. If you exceed the allowable amount, you run the risk of leaving the ketosis state.
How to get into ketosis quickly
The most important rules to always remember and strictly follow are:
- Carbohydrate Restriction - Try to keep below 20 g per day and above 35 g.
- Protein - 0, 12, 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 during the day.
- Refusal to eat - extra snacks can be a reason to stop or slow down weight loss.
Keto menu for athletes
What can athletes do during the keto diet? The usual proportions for athletes look like this: for every 1 kg of lean muscle mass, add 0, 22-0, 44 g of carbohydrate, 2, 2 g of protein and 1, 8-1, 88 g of fat. If the athlete follows a targeted keto diet, 0. 5 to 1 g of additional carbohydrate per 1 kg dry weight should be used prior to training. This section can be divided into two doses: before and after hours.
In the case of a cyclic keto-diet, carbohydrate supplements should not be introduced earlier than 2 weeks after switching to the diet. During the period of carbohydrate loading, the nutrient intake should be increased by 5-10 g per 1 kg dry weight, but in return the fat intake should be reduced. This allows you to maintain the proper calorie content of the menu.
The list of products is no different from the main one, so you can eat anything that is not forbidden on a keto diet. However, it is not recommended to be zealous and use this technique for a long time for sports purposes, as the system of ketone body formation has been designed by nature to survive in the absence of food, and this can have a detrimental effect on health. the athlete.
Keto diet for various diseases
The complete list of foods authorized for the keto diet to eliminate cardiovascular disease includes:
- Fish - omega-3 fatty acids reduce triglyceride levels.
- Flaxseed, avocado, broccoli, blackberries, brussels sprouts - fiber helps lower cholesterol.
- Red peppers, almonds, tomatoes, leafy greens, sunflower seeds, hazelnuts - beta-carotene, vitamin E, lycopene protect cholesterol from oxidation.
Carbohydrates consume 50 to 60 grams per day.
The keto diet is contraindicated in people with type 1 diabetes. The danger is due to the fact that the patient's body does not have glycogen reserves, which can cause hypoglycemia. For type 2 diabetes, this type of menu allows you to lower your blood sugar and lose weight fast. In addition, the lipid profile is improved and the number of sugar-lowering drugs used is reduced.
Basic list of keto diet foods for type 2 diabetics:
- avocado;
- egg yolk;
- meat;
- unrefined vegetable oils;
- nuts;
- fish;
- salo;
- seeds;
- cream;
- butter;
- sour cream;
- cheese.
Protein - not more than 1 g per kilogram body weight in the form of meat, fish, cottage cheese. Carbohydrate - 20-50 g per day. Fats - 4: 1 by weight relative to the sum of proteins and carbohydrates.
There is little research on the effects of the keto diet on cancer patients, but it is safe to say that patients following the keto diet have slowed tumor growth, improved sleep quality, improved overall well-being, and increased remission with chemotherapy.
Keto breakfast recipes
The list of foods allowed in the keto diet for breakfast includes:
- Butter - ghee, butter, sesame, coconut (liquid).
- Eggs - cooked, fried, in the form of an omelette.
- Walnuts - walnuts, pine nuts, pistachios, hazelnuts, cashews, almonds.
- Linseed.
- Cheese - creamy, mascarpone.
- Sour cream, cottage cheese, heavy cream.
- Strawberries, cherries, raspberries, melons, blueberries, cranberries, blackberries.
Which foods are strictly contraindicated during the keto diet?
- The oils are hydrogenated and worked up.
- Milk - skimmed, whole, with cream, condensed and canned.
Breakfast options:
- A cup of espresso with 10 g of coconut oil, 2 fried eggs and 30 g of cheese. The BJU will be 1. 25. 34. .
- Fry 2 eggs with bacon (30 g) and drink espresso with 10 g of coconut milk. BJU - 22/38/1.
- If you really want sweets, you can afford 100 g of high-fat cottage cheese (take 30% fat) + 50 g of high-fat sour cream (25% fat) sweetener. We drink tea or coffee with cream. BJU - 15/40/3.
A delicious recipe from users can be a great choice for a keto breakfast in under 20 minutes (538 kcal). Ingredients:
- cream cheese - 100 g;
- cheese for burgers - 2 pcs;
- grated parmesan cheese - 30 g;
- Minced beef with 10-12% fat content -150 g;
- eggs - 4 pcs.
Separate the 2 yolks and put in a blender with the parmesan and cream cheese, mix. Beat two proteins and mix the composition with the yolk. Heat a skillet over medium heat, pour in 1⁄4 of the mixture and swirl for about 2 minutes. You then need to form small slices of the minced meat and fry in a pan. Put a piece of cheese on top of the slice, pour a tablespoon of water and hold for a minute under the lid. Beat the egg into a round shape, then, after grabbing the protein, mix the yolks and cook under a lid. Here you can do it without form, just fry one egg in a pan this way.
Breakfast with a keto diet is not complete without oatmeal. This delicious porridge is ready in just 15 minutes (608 kcal). To prepare, mix 1⁄4 cup oatmeal with 1/2 cup almond milk and 1 tablespoon flaxseed meal. Add 1⁄4 tsp. coconut oil, shredded coconut and vanilla to taste. The ingredients should be cooked over low heat, stirring, until the composition thickens. Once everything is done, we can garnish with berries and almond butter.
Dieters are often interested in what to eat during a keto diet and how to do it without a sandwich. Sandwich options may vary. The only difference from the standard version is that they are made without bread and rolls. You can use the following schemes:
- cheese + butter;
- cheese + pork or goose fat pate;
- cheese + cod liver;
- cheese + peanut butter.
Other healthy cereals, which are among the permitted products in the keto diet, are made in a similar way. Preparing such a dish does not take much time. For example, this option is prepared for 3 minutes (216 kcal).
Ingredients:
- sesame seeds, chopped - 4 teaspoons;
- flaxseed flour - 4 teaspoons;
- almond flour - 4 teaspoons;
- almond juice - 120 ml;
- erythritol powder - 1 tbsp. l. ;
- salt to taste.
In a separate bowl, place the ground sesame seeds, flaxseed, almond flour, erythritol, mix and salt. Add the almond milk and fry in the microwave for 1 minute, stirring on the stove until thickened. If necessary, we can add more milk, sprinkle with washed, peeled berries and serve.
Keto lunch recipes
For dinner, the list of foods allowed in the keto diet:
- Fatty meat and minced meat - beef, veal, poultry, pork (ham, bacon), lamb.
- Oil - olive, avocado, macadamia.
- Fish - trout, halibut, catfish, mackerel, salmon, tuna, cod.
- Seafood - oysters, mussels, crabs, mussels, lobsters.
- Cheeses - mozzarella, brie, munster.
- Guts - heart, liver, tongue, kidneys.
- Vegetables 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 dishes available on the keto diet are not very limited, but when choosing meat, avoid processed, pickled and canned foods, as well as salami and hot dogs.
Lunch options:
- Cabbage soup in fatty pork soup. This will require 250 ml of finished pork soup, add 100 g of cabbage and cook over low heat. For this composition approx. Add 100 g of roasted pork BJU - 20/78/4.
- broth and salad. To make the salad, take 100 g of lettuce leaves, 50 g of boiled chicken, 100 g of avocado, pine nuts. Cut everything into small pieces in a separate bowl and season with vegetable oil. BJU has a similar dinner - 24/62/11.
- 100 g roast duck and salad (100 g avocado + 20 g cheese + 100 g tomatoes + 15 g vegetable oil). Due to the fact that the duck contains a large amount of fat, BJU 22/68/13.
Instead of duck, we can make salmon slices, 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. ;
- ginger powder - 1/4 teaspoon;
- garlic - 1 clove;
- avocado - 1 piece;
- water - 2 tbsp. l. ;
- coriander - 2 tbsp. l. ;
- mayonnaise - 2 tbsp. l. ;
- sour cream - 80 ml;
- eggs - 1 piece;
- vegetable oil for frying;
- salt, lemon juice - to taste.
Initially, pour liquid from a bottle of salmon. In a deep bowl, mix together the finely chopped eggs, fish, garlic, ginger and mayonnaise. Add salt and form several patties out of it. Bake on medium heat for 5 minutes. In a blender, mix the olive oil, lemon juice, sour cream, cilantro and avocado. If the mixture is very thick, add a little water.
You can cook cauliflower with pork as a stand-alone dish. It’s done quickly, in 20 minutes, and the taste is simply amazing. Contains 399 kcal.
Ingredients:
- pork loin - 100 g;
- black sesame - 1 teaspoon;
- pickled ginger - 1 teaspoon;
- soy sauce - 1 tbsp. l. ;
- garlic - 2 cloves;
- green peppers - 2 pieces;
- green onions - 2 pieces;
- cauliflower - 1 head;
- sunflower oil for frying;
- eggs - 2 pcs.
The cauliflower should be broken into inflorescence. Heat sunflower oil in a pan and fry for 5 minutes. Then put it in a separate bowl. Then make a thin omelette by beating the eggs a little and frying on both sides. Set aside the cooked omelette and start cooking the meat. Put the chopped garlic in a heated pan and heat it a little. As soon as the smell appears, lay out the meat. Then cut the omelette into small pieces, and when the pork is cooked enough, add the green onions and peppers and fry for another minute. Then add the scrambled eggs and cauliflower to the pan. After all the ingredients are heated, season with soy sauce and mix thoroughly. Place the dish on plates and sprinkle 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, like everything else, is made from pork, chicken and beef. The only exception is vermicelli. Excellent ingredients are added to the onion, garlic, ginger, soy sauce or miso paste.
Keto dinner recipes
Dinner options:
- 100 g fried salmon, leaf salad (100 g), flavored with vegetable oil (10 g). We get BZHU 23/26/1.
- One cup of beef soup (300 ml) + 20 g of fatty butter (tossed in) + 1 boiled egg. BJU - 15/31/1.
- Green olive salad (100 g, use pitted olives) + lettuce (100 g) + 20 g cheese + 10 ml vegetable oil. Total BZHU - 6/34/1.
We recommend cooking the pasta carbonara. Cooking time - 20 minutes. The energy value of one serving is 461 kcal.
Ingredients:
- yellow - 1 piece;
- butter - 20 g;
- bacon - 180 g;
- dry white wine - 50 ml;
- cream 33% to 100 g;
- parmesan cheese - 100 g;
- garlic - 2 cloves;
- shirataki paste - 50 g;
- salt, ground pepper - to taste.
Fry the garlic in hot butter and add the sliced bacon. Fry the meat product for 2-3 minutes, then add the wine. Wait for the wine to evaporate, then remove the pan from the heat and place the bacon on paper to make it crispy and cool. Mix the egg yolk, cream and parmesan in a bowl until frothy. Bring the shirataki to a boil. Put the dough, bacon, butter mixture in a cold pan, season with salt and put over medium heat. The paste should be mixed until the composition thickens. Put the dough in 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 the ingredients except the broccoli in a slow heat and mix thoroughly. Cover and simmer at low temperature for 7 hours. Add the broccoli about an hour before cooking the beef. Garnish with sesame seeds.
Snacks
What foods can be eaten with a keto diet between main meals? If it is not possible to include the required amount of fat in your diet, you can have the most nutritious snacks. To do this, a ketobomb is prepared:
- Coconut oil and butter.
- Butter, coconut, peanuts and cocoa butter.
You can add some berries, nuts, seeds. All components are mixed and frozen in small portions in portions. It is also good to drink tea or espresso with coconut oil or cocoa butter.
We also offer smoothies. Cooking time - 5 minutes. 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 tbsp. l. ;
- chia seeds - 1⁄2 tbsp. l. ;
- peas or soy protein - 2 tbsp. l. powder;
- cinnamon, berries - to taste.
For this cocktail, place all the ingredients in a blender, stirring until a homogeneous mass is obtained, and the ice is crushed. Sprinkle the top with cinnamon and berries.
To lose weight, not only should you follow the rules and study the full list of keto-diet products, but it is also important to calculate the amount of nutrients you consume correctly and accurately. There is no one-on-one menu for dieters, as each diet is selected based on a person’s personal needs, weight and muscle mass. It improves and modifies itself by compiling its own menu. If you eat less fat than you need during a meal, you can add it to your next meal. If the body is subjected to prolonged strenuous exercise, the intake of nutrients should be increased.
Conclusion
The keto diet (foods that are high in fat and protein can be eaten) is a great way to not only lose unwanted pounds, but also completely change your lifestyle. This innovative diet has found huge followers in Hollywood. Stars like Megan Fox and Kim Kardashian have been thriving on this diet, especially since licensed keto foods are so delicious. The most basic rule is to follow the rules and then the results will not wait.