At present, science has already successfully proven that it is possible to lose weight by eating enough fatty foods, and fats, which have always been considered the culprit of satiety, should not be avoided. The keto diet is high in fat and low in carbohydrates and known to many as a low carb diet. The goal of the technique is to get the body into a metabolic state where ketones begin to synthesize. But in order to achieve excellent results, you need to remember the rules of the ketogenic diet and strictly adhere to the list of prohibited and allowed foods.
What is ketosis?
The thing is, the human body is incredibly attuned to what substances it ingests from food. If you overload the body with fats and at the same time remove carbohydrates as much as possible, it begins to use ketones as a source of energy. Correct ketone levels guarantee an improvement in well-being, an increase in physiological and intellectual performance and, as a result, weight reduction.
Ketone bodies are directly the same auxiliary or counter-source that allows 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 forming ketone bodies (ketosis) is triggered by consuming a small amount of carbohydrates, which can be broken down immediately to maintain glucose levels, but a limited amount of protein must enter the body to trigger this conversion.
Describing the keto diet, we can safely say that when you eat, your body switches to these laws and actually starts making energy from fats only. The main advantages of such a power supply system:
- the feeling of hunger is reduced;
- there is an energy supply;
- no need to reduce the amount of feed.
Ketogenic Diet Options
drJoseph Mercola has made a real breakthrough in nutrition. He analyzed the results of many experiments and came to the conclusion that fats can not only be useful for the body, but also help to safely lose weight and normalize vital properties. A full list of allowed keto diet products and a number of variations on this technique have been developed:
- Standard - 75% fat while only 5% carbohydrates and 20% protein. It is considered a low-carb, high-fat, and moderate-protein system.
- High Protein 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 periods of high carbohydrate content, for example, for 5 regular days of the diet, 2 high carbohydrate days are used.
- Directed - allows you to add carbohydrates to the diet before and after exercise.
Proportions of the keto diet
Base Macronutrient Compliance in the Keto Diet for Weight Loss:
- Fat - 60-75% of calories.
- Protein - 15-30% of calories.
- Carbohydrates - 5-10%.
A sample weight loss calculation is shown below. The body weight is 90 kilograms, for example. Daily calorie consumption - 3000 kcal. Planned calorie intake - 2300 kcal (75% of energy expenditure).
- Protein required - 225 g (90 kg × 2. 5). That's 900 calories (225 x 4).
- Carbohydrates - 200 calories.
- Fat: 2300 - 900 - 200 = 1200 calories. That's 1200/9 = 133 grams of fat.
Here's how we got the calculation of micronutrients per day:
- proteins - 225 g;
- carbohydrates - 50 g;
- Fats - 133 g.
menu building
So you've decided to go on the keto diet. Of course you are interested in what is possible with this drive system and what is not. 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 used at celebrations and festivals. One of the basic rules is that the fatter the product, the more correct for nutrition, and you don't have to rack your brains about how to add more fats to your own diet.
The list of staple foods and products for the keto diet is quite extensive and is based on such well-known and popular ingredients:
- Avocado.
- whole eggs.
- Fat cheese.
- Meat - beef, chicken (thighs, legs, broth), pork (greaves).
- Greens - spinach, parsley, dill.
- Vegetables - cabbage, asparagus, broccoli, mushrooms, peppers.
- Oil - olives, butter.
- Cream, sour cream, cheese.
- Fish - salmon, mackerel, ivasi, anchovies.
- Delicacies - pumpkin and sunflower seeds, salted nuts.
In the list of forbidden foods for the keto diet (the diet, as you already understood, includes the rejection of carbohydrates):
- Fruit.
- Carrot.
- Onion.
- Sugar.
- Bread, chips, crackers, pastries.
Risks of the keto diet
The main problem with this diet plan is the low amount of fiber in the menu, which threatens to interfere with digestion. This is usually manifested by the appearance of constipation and bloating. In addition, you should always remember that a sharp decrease in carbohydrate intake can provoke a common consequence of this diet - dehydration. Because when you switch to this diet, you often focus on what you eat and at the same time forget that it is very important to drink water. It is recommended to have a glass of water in the morning and drink it consistently throughout the day.
It is difficult for a non-exercise person to balance their own 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 poisoning the body with a product of the destruction of fats - acetone. The threat is enormous for people with type 1 diabetes and dehydration.
recommendations
Oftentimes, top-notch nutritionists aren't fans of the ketogenic method, as it can cause nutrient deficiencies. For this reason you need:
- Introduce foods for the keto diet into your own diet (the diet is based on 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, first consult a doctor to make sure there are no contraindications.
- It is imperative to check the level of iron, since the body eats a large number of foods rich in this element, and its usual content should not be higher than the possible norms.
- 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, and unprocessed foods.
The list of allowed and forbidden foods on the keto diet will please many. Despite this, nutritionists do not recommend abruptly switching to such a diet. So, if your menu is constantly filled with pasta, oatmeal, sandwiches, and the next day you switch to a different diet, following a keto diet (you need to know the allowed and forbidden foods in order not to deviate from the eating plan), then this will be oneconstructive 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 and get an excess of protein. Some forget that in addition to fats, there are also carbohydrates in nuts and grains. If you think you can eat as many fatty foods as you want, you are sorely mistaken. On average you need 2200 calories a day. During the time when you have to follow a strict diet plan, it is recommended to reduce this value by a maximum of 30%. It is possible to reduce your diet by 10% or 20%, the weight will still drop, but at a slightly slower rate. At the same time, it is necessary to carefully monitor not only the calorie content, but also the nutrient balance. You cannot do without carbohydrates at all, so you need to calculate their content accurately, even if it is a salad. If you exceed the allowable amount, you risk going out of ketosis.
This is how you get into ketosis quickly
The main rules that must always be observed and strictly observed:
- Carb Restriction – Try to stay under 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 to snack – Additional snacking can serve as a reason to stop or slow down weight loss.
Keto menu for athletes
What can athletes do on a keto diet? The standard ratios for athletes go something like this: For every 1 kg of lean muscle mass, you should consume 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 ketogenic diet, then before training it is necessary to use an additional amount of carbohydrates in the calculation of 0. 5-1 g per 1 kg of dry weight. This part can be divided into two doses: before and after class.
On a cyclical keto diet, it is common to introduce additional servings of carbohydrates at least 2 weeks after switching to this nutritional system. During the period of carbohydrate loading, the intake of the nutrient should be increased by 5-10 g per 1 kg of dry weight, but in return the intake of fat should be reduced. This makes it possible to maintain the correct calorie content of the menu.
The product list is no different than the main product list, so you can eat anything that is not prohibited on a keto diet. However, it is not recommended to be zealous and use this technique for sports purposes for a long time, since the system for the formation of ketone bodies is set by nature to survive in the absence of food and this can adversely affect the health of the athlete.
Keto Diet for Various Diseases
A full list of allowable foods for the keto diet to eliminate cardiovascular disease includes:
- Fish – Omega-3 fatty acids lower triglyceride levels.
- Flaxseeds, avocados, broccoli, blackberries, Brussels sprouts — fiber helps lower cholesterol.
- Peppers, almonds, tomatoes, leafy greens, sunflower seeds, hazelnuts - beta-carotene, vitamin E, lycopene protect cholesterol from oxidation.
Carbohydrates consume 50-60 grams per day.
The ketogenic diet is contraindicated for people with type 1 diabetes. The threat stems from the fact that there are no glycogen reserves in the sick body, which can lead to hypoglycemia. With type 2 diabetes, such a menu allows you to lower blood sugar levels and quickly lose weight. In addition, there is an improvement in the lipid profile and a reduction in the number of hypoglycemic drugs used.
Basic list of keto diet foods for type 2 diabetics:
- Avocado;
- Egg yolk;
- Meat;
- unrefined vegetable oils;
- Nuts;
- Fishes;
- Salo;
- 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 slowing tumor growth, improved sleep quality, overall well-being, and the likelihood of cancer remissionwith chemotherapy increases.
Keto Breakfast Recipes
The list of allowed foods for the keto diet for breakfast includes:
- Butter - ghee, butter, sesame, coconut (liquid).
- Eggs - boiled, fried, in the form of an omelet.
- Nuts - walnuts, pine nuts, pistachios, hazelnuts, cashews, almonds.
- Linseed.
- Cheese - creamy, mascarpone.
- Sour cream, cottage cheese, cream.
- Strawberries, cherries, raspberries, melons, blueberries, cranberries, blackberries.
What foods are strictly contraindicated on a keto diet?
- Oils are hydrogenated and processed.
- Milk - skimmed, whole, with cream, condensed and canned.
Breakfast options:
- A cup of espresso with 10g coconut oil, 2 fried eggs, 30g cheese. BJU will be on 25. 34. 1.
- We fry 2 eggs with bacon (30 g), drink espresso with 10 g of coconut milk. BJU - 22. 38. 1.
- If you really want sweets, you can afford 100 g of fat cottage cheese (30% fat) + 50 g of fat sour cream (25% fat) with sweetener. We drink tea or coffee with cream. BJU - 15/40/3.
A delicious recipe from users is a great option for a keto breakfast in 20 minutes (538 kcal). Ingredients:
- cream cheese - 100 g;
- Cheese for burgers - 2 pcs. ;
- grated Parmesan cheese - 30 g;
- minced meat with a fat content of 10-12% -150 g;
- Egg - 4 pcs.
Separate 2 egg yolks and put them in a blender together with the parmesan and cream cheese, mix. Beat two whites and combine the composition with the yolks. Heat a skillet over medium-high heat, pour in 1/4 of the mixture and cook, turning, about 2 minutes. Next, you need to form small chops from minced meat and fry until cooked in a pan. Put a piece of cheese on the chops, pour a tablespoon of water and hold under the lid for a minute. An egg is driven into a round shape and after the protein grabs, the yolk is mixed and boiled under the lid. Here you can do without a mold and just fry an egg in a pan in this way.
Breakfast on a keto diet is not complete without oatmeal. This delicious porridge is prepared in just 15 minutes (608 kcal). To do this, mix 1⁄4 cup of rolled oats with 1/2 cup of almond milk and 1 tablespoon of flaxseed flour. Add 1⁄4 tsp. Coconut oil, coconut flakes and vanilla to taste. The components must be boiled over low heat, stirring, until the composition thickens. After everything is ready, you can decorate with berries and add almond butter.
People who lose weight are often interested in what to eat on a keto diet and how to avoid sandwiches. Sandwich options may vary. The only difference from the usual variant is that they are prepared without bread and rolls. You can apply the following schemes:
- cheese + butter;
- cheese + pork or goose fat pie;
- cheese + cod liver oil;
- Cheese + Peanut Butter.
Other healthy cereals that are allowed items on the keto diet are prepared in much the same way. Cooking such a dish does not take long. For example, this option is prepared for 3 minutes (216 kcal).
Ingredients:
- sesame, chopped - 4 tsp;
- Flaxseed meal - 4 tsp;
- almond flour - 4 tsp;
- almond milk - 120 ml;
- Erythritol powder - 1 tbsp. L ;
- Salt - to taste.
Place ground sesame seeds, flaxseeds, almond flour, erythritol in a separate bowl, stir and season with salt. Add almond milk and microwave for 1 minute, you can cook until thickened, stirring on stovetop. If necessary, more milk can be added, sprinkle with washed, peeled berries and serve.
Keto Lunch Recipes
List of allowed foods for the keto diet for dinner:
- 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, clams, crab, clams, lobster.
- Cheese - mozzarella, brie, munster.
- Innards - heart, liver, tongue, kidneys.
- Vegetables and greens - cabbage (Beijing, cauliflower, broccoli, Brussels sprouts), cucumbers, eggplant, celery, asparagus, zucchini, spinach, peppers.
- Spices - Salt, Pepper, Parsley, Cinnamon, Lemon or Lime Juice, Cumin, Oregano, Coriander, Rosemary, Thyme, Basil, Nutmeg, Chili.
Foods that can be on a keto diet aren't too limited, but processed, cured, and canned foods, as well as salami and hot dogs, should be avoided when choosing meats.
Lunch options:
- Soup with cabbage in fat pork broth. For this, 250 ml of ready-made pork broth will be needed, 100 g of cabbage is added there and boiled over low heat until cooked. To this composition we add fried pork, about 100 g BJU - 20/78/4.
- broth and salad. To prepare a salad, you need to take 100 g of lettuce leaves, 50 g of boiled chicken, 100 g of avocado and 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 lettuce (100 g avocado + 20 g cheese + 100 g tomatoes + 15 g vegetable oil). Since the duck contains a lot of fat, BJU is 22/68/13.
Instead of duck, you can make salmon chops, which is 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 tsp;
- Garlic - 1 clove;
- avocado - 1 piece;
- water - 2 tbsp. L ;
- Coriander - 2 tbsp. L ;
- Mayonnaise - 2 tbsp. L ;
- sour cream - 80 ml;
- egg - 1 piece;
- vegetable oil for frying;
- Salt, lemon juice - to taste.
First of all, liquid should be poured from a salmon glass. In a deep bowl, whisk together the finely chopped eggs, fish, garlic, ginger, and mayonnaise. Season with salt and form into several patties. Fry on medium heat for 5 minutes. In a blender, beat 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's quick to make, 20 minutes, and tastes amazing. 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. ;
- Spring onions - 2 pcs. ;
- Cauliflower - 1 head;
- sunflower oil for frying;
- Egg - 2 pcs.
Cauliflower should be disassembled into inflorescences. Heat sunflower oil in a pan and fry for 5 minutes. Then put in a separate bowl. Then you should make a thin omelet, for this eggs are beaten a little and fried on both sides. Set the cooked omelet aside and begin cooking the meat. Put finely chopped garlic in a heated pan and heat slightly. 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 scallions and peppers and sauté for another minute. Then add the scrambled eggs and cauliflower to the pan. After all the ingredients have warmed up, add soy sauce to taste and stir thoroughly. The dish is served 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, like any other, is prepared from pork, chicken and beef. The only exception is vermicelli. Excellent ingredients for this are onion, garlic, ginger, soy sauce or miso paste.
Keto Dinner Recipes
Dinner options:
- 100 g 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 fat butter (we throw it in the broth) + 1 boiled egg. BJU - 15. 31. 1.
- Green olive salad (100g, use pitted olives) + lettuce (100g) + 20g cheese + 10ml vegetable oil. Total BZHU - 34. 6. 1.
We recommend cooking Pasta Carbonara. Cooking time - 20 minutes. The energy value of one 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.
Garlic is fried in hot butter, then sliced bacon is added. The meat product is fried for 2-3 minutes, then wine is added. It is necessary to wait for the wine to evaporate, then remove the pan from the heat and put the bacon on paper so that it crisps and cools. Mix the egg yolks, cream and parmesan in a bowl until smooth. Cook the shirataki. Place the pasta, bacon, and butter mixture in a cold skillet, season with salt and heat over moderate heat. Until the composition thickens, the paste must be stirred. Place the noodles 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. I;
- broccoli - 1 head;
- liquid amino acids - 60 ml;
- Coconut oil - 2 tbsp. I;
- red pepper - 1⁄2 tbsp. I;
- Sesame - 1 tbsp. L ;
- thinly sliced beef - 460 g;
- Garlic - 2 cloves;
- Apple cider vinegar - 2 tbsp. l.
Place all ingredients, except broccoli, in a slow cooker, stir thoroughly. Cover and simmer on low for 7 hours. About an hour before the beef is done, add the broccoli. Garnish with sesame.
snacks
What foods can be eaten between main meals on a keto diet? If it is not possible to include the required amount of fats in your own diet, then it is possible to use snacks that contain the most nutrients. A keto bomb is prepared for this:
- coconut oil and butter.
- Butter, coconut, peanut and cocoa butter.
You can add a few berries, nuts and 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 minutes. BJU - 55/45/18.
Ingredients:
- avocado - 1⁄2;
- water - 60 ml;
- Cocoa - 2 tbsp. I;
- coconut milk - 240 ml;
- ice cream - 1⁄2 cups;
- Coconut oil - 1 tbsp. L ;
- Almond oil - 2 tbsp. L ;
- Chia seeds - 1⁄2 tbsp. L ;
- Pea or soy protein - 2 tbsp. l. Powder;
- Cinnamon, berries - to taste.
For this cocktail, all the components are placed in a blender, mixed until a homogeneous mass is obtained and crushed ice. Sprinkle with cinnamon and berries.
In order to lose weight, you need not only to follow the rules and study the full list of products on the keto diet, but also correctly and accurately calculate the number of nutrients consumed. There is no menu for those who are trying to lose weight, since each diet is selected based on a person's personal needs, weight and muscle mass. By creating your own menu, you correct and supplement yourself. If you eat less fat than you need during one meal, you can add it to your next meal. When the body is subjected to prolonged strenuous exercise, the intake of nutrients should be increased.
Conclusion
The keto diet (diet foods can be eaten high in fat and high in protein) is a great way not only to shed unwanted pounds, but to make a complete lifestyle change. This innovative diet has garnered a following in Hollywood. Stars like Megan Fox and Kim Kardashian thrive on this diet, especially since legal keto foods are so delicious. The most basic rule is to stick to the rules and then the results won't keep you waiting.