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

Today, science has successfully shown that it is possible to lose weight by eating enough fatty foods, and you should not deprive yourself of fats, which have always been considered the culprit of satiety. The ketogenic diet is high in fat and low in carbohydrates and is known by many as a low-carb diet. The objective of the technique is to introduce the body into a metabolic state in which ketones begin to be synthesized. 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 point is that the human body is incredibly well adapted to the substances it receives with food. If you overload the body with fats and at the same time eliminate carbohydrates as much as possible, then it begins to use 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 loss.

Ketone bodies are directly the same or opposite auxiliary source that allows glucose to be replenished and provide the body with the necessary energy. They form 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 can be instantly broken down to maintain glucose levels, but a limited amount of protein must enter the body to trigger this transformation.

Describing the ketogenic diet, we can safely say that when eating according to these laws, the body changes and begins to form energy, in fact, only from fats. The main advantages of such a power supply system:

• the feeling of hunger is reduced;
• there is a power supply;
• it is not necessary to reduce the amount of food.

ketogenic diet options

Dr. Joseph Mercola has made a real breakthrough in nutrition. Analyzing the results of many experiments, he came to the conclusion that fats can not only be useful to the body, but also help to safely lose weight, normalizing vital characteristics. A full list of allowed ketogenic diet products and a number 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, moderate-protein system.
• The high protein is similar to the standard type, but contains the most protein. The ratio is also 5% carbohydrates, but at the same time 60% fat, 35% protein.
• Cyclic Ketogenic: Contains high carb stages, eg for 5 regular days of the diet, 2 high carb days are used.
• Directed: allows to add carbohydrates to the diet before and after the sport.

keto diet ratios

Compliance with reference macronutrients in the ketogenic diet for weight loss:

• Fat - 60-75% of calories.
• Protein - 15-30% of calories.
• Carbohydrates - 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 expenditure).

• Protein required: 225 g (90 kg × 2. 5). Which is equivalent 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:

• proteins - 225 g;
• carbohydrates - 50 g;
• fat - 133 g.

menu formation

So you have decided to follow the ketogenic 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 where breakdowns are very rare. This is because you do not feel hungry, since the menu is nutritious and varied. In principle, this is the only technique that can be safely applied during celebrations and parties. One of the basic rules is that the fattier the product, the more correct for the diet, and it is not necessary to rack your brains about how to introduce more fats into your own menu.

The basic diet and product list for the ketogenic diet is quite extensive and is based on familiar and favorite ingredients:

• Avocado.
• Whole eggs.
• Fat cheeses.
• Meat: beef, chicken (thighs, legs, broth), pork (pork rinds).
• Vegetables - 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, implies the rejection of carbohydrates):

• Fruit.
• Carrot.
• Onion.
• Sugar.
• Bread, chips, crackers, cakes.

Risks of the ketogenic 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 appearance of constipation and flatulence. Also, you should always remember that a sharp decrease in carbohydrate intake can lead to a common consequence of this diet: dehydration. Because, when switching to this method of eating, 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 constantly throughout the day.

It is difficult for a person who is not fond of sports to balance their own diet 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 product of the destruction of fats - acetone. The threat is huge for people with type 1 diabetes and dehydration.

recommendations

High class nutritionists are often not fans of the ketogenic method as it can cause nutrient deficiencies. For this reason, you need:

• Introduce foods for the ketogenic diet into your own 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, first consult a doctor to make sure there are no contraindications.
• It is mandatory to check the level of iron, since the body will consume a large amount of foods rich in this element, and its usual level should not be higher than the 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, unprocessed foods.

The list of permitted and prohibited foods of the keto diet will please many. However, nutritionists do not recommend abruptly switching to such a diet. So, if the menu constantly had pasta, oatmeal, sandwiches, and the next day you switch to a different diet, following a ketogenic diet (you need to know the allowed and prohibited foods in order not to deviate from the nutrition 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, getting an excess of protein, some forget that in nuts and cereals, in addition to fat, carbohydrates are also present. If you think it is possible to eat as many fatty foods as you want, you are very wrong. On average, you need 2, 200 calories per day. During the period when you have to adhere to a strict nutrition plan, it is recommended to reduce this figure by a maximum of 30%. It is possible to reduce your own diet by 10% or 20%, the weight will come off 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 without carbohydrates at all, so you need to carefully calculate their content, even if it is a salad. If you exceed the allowed amount, there is a risk of getting out of ketosis.

How to get into ketosis fast

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

1. Carbohydrate restriction: Try to stay below 20g and above 35g per day.
2. Protein: 0. 12 and then 0. 16 g per 1 kg of weight.
3. Eat enough fat.
4. Drink water - 3-4 liters a day.
5. Fasting can be a good tool to increase ketone production throughout the day.
6. 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 ketogenic diet? The standard ratios for athletes go something like this: For every 1kg of lean muscle mass, you should supply 0. 22-0. 44g carbohydrate, 2. 2g protein, and 1. 8-1. 88g of fat. If the athlete follows a specific ketogenic diet, then before training it is necessary to use an auxiliary amount of carbohydrates in the calculation of 0. 5-1 g per 1 kg of dry weight. This portion can be divided into two shots: before and after class.

In a cyclical ketogenic diet, it is customary to introduce auxiliary portions of carbohydrates no earlier than 2 weeks after switching to this nutrition system. During the carbohydrate loading period, intake of the nutrient should be increased at a rate of 5-10 g per 1 kg of dry weight, but instead reduce fat intake. This will allow you to maintain the correct caloric content of the menu.

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

keto diet for various diseases

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

• Fish: Omega-3 fatty acids lower triglyceride levels.
• Flax seeds, avocados, broccoli, blackberries, Brussels sprouts: the fibers help lower cholesterol levels.
• Red peppers, almonds, tomatoes, green leafy vegetables, sunflower seeds, hazelnuts: beta-carotene, vitamin E and 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 lack of glycogen stores in the diseased body, which can cause hypoglycemia. In the case of type 2 diabetes, this type of menu allows 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 foods of the ketogenic diet for diabetics type 2:

• avocado;
• yolk;
• meat;
• unrefined vegetable oils;
• walnuts;
• fish;
• salted;
• 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 protein and carbohydrates.

There is little research on the effects of the keto diet in people with cancer, but it can be said with complete certainty that patients following the keto diet experience slower tumor growth, better quality of sleep, general well-being, and the likelihood of increasing remission with chemotherapy.

Ketogenic 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 form of an omelet.
• Nuts: walnuts, pine nuts, pistachios, hazelnuts, cashews, almonds.
• Flax seed.
• Cheese - creamy, mascarpone.
• Sour cream, cottage cheese, heavy cream.
• Strawberries, cherries, raspberries, melons, blueberries, blueberries, blackberries.

What foods are strictly contraindicated on a ketogenic diet?

• The oils are hydrogenated and processed.
• Milk - skimmed, whole, with cream, 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 on 25/34/1.
2. We 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, you can pay for 100 g of full-fat cottage cheese (take 30% fat) + 50 g of full-fat sour cream (25% fat) with sweetener. We drink tea or coffee with heavy cream. BJU-15/40/3.

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

• cream cheese - 100 g;
• cheese for hamburgers - 2 pieces;
• grated parmesan cheese - 30 g;
• ground meat with a fat content of 10-12% -150 g;
• egg - 4 pieces

Separate 2 yolks and put them in a blender along with the Parmesan and cream cheese, mix. Beat two whites and combine the composition with the yolks. Heat a skillet over medium heat, pour in 1⁄4 of the mixture and cook for about 2 minutes, turning. Next, you need to form small cutlets of minced meat and fry until cooked in a frying pan. Put a piece of cheese on top of the cutlets, pour a tablespoon of water and keep it under the lid for a minute. An egg is placed in a round shape, and once the protein has taken hold, the yolk is mixed in and cooked under the lid. Here you can do without a form, just fry an egg in a pan in this way.

Breakfast on a ketogenic diet is not 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 must be cooked, stirring, over low heat until the composition thickens. After everything is ready, you can decorate with berries and add almond butter.

Often people who lose weight are interested in what you can eat on a ketogenic 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 or buns. You can apply the following schemes:

• cheese + butter;
• cheese + pate from pork or goose fat;
• cheese + cod liver;
• cheese + peanut butter.

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

Ingredients:

• sesame seeds, chopped - 4 tsp;
• flaxseed meal - 4 teaspoons;
• almond flour - 4 teaspoons;
• almond milk - 120 ml;
• erythritol powder - 1 tbsp. l. ;
• salt to taste.

Place the ground sesame seeds, flaxseed, almond meal and erythritol in a separate bowl, stir and season with salt. Add the almond milk and microwave for 1 minute, you can cook until thickened, stirring on the stove. If necessary, it is possible to add more milk, sprinkle with washed and peeled berries and serve.

Keto Lunch Recipes

List of foods allowed for the ketogenic 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, crabs, mussels, lobsters.
• Cheeses - mozzarella, brie, munster.
• Offal - heart, liver, tongue, kidneys.
• Vegetables and greens: 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 on a ketogenic diet are not too limited, but processed, cured, and canned foods, as well as salami and hot dogs, should be avoided when choosing meat.

Lunch options:

1. Soup with cabbage in fatty pork broth. This will require 250 ml of prepared pork broth, add 100 g of cabbage and cook until cooked over low heat. To this composition we add fried pork, about 100 g. BJU-20/78/4.
2. 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 cut in a separate container and seasoned with vegetable oil. BJU from a similar dinner - 62/24/11.
3. 100 g of baked duck and salad (100 g of avocado + 20 g of cheese + 100 g of tomato + 15 g of vegetable oil). Due to the fact that duck includes 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 a serving is 566 kcal.

Ingredients:

• canned salmon - 150 g;
• olive oil - 2 tablespoons. l. ;
• powdered ginger - 1/4 teaspoon;
• garlic - 1 clove;
• avocado - 1 piece;
• water - 2 tbsp. ;
• coriander - 2 tbsp. ;
• mayonnaise - 2 tbsp. l. ;
• sour cream - 80 ml;
• egg - 1 piece;
• vegetable oil for frying;
• salt, lemon juice - to taste.

To begin with, liquid should be poured from a jar of salmon. In a deep bowl, stir finely chopped eggs, fish, garlic, ginger and mayonnaise. Season with salt and form several pancakes. Fry over medium heat for 5 minutes. In a blender, whisk olive oil, lemon juice, sour cream, cilantro, and avocado. If the mixture is very thick, then you need to add a little water.

As an independent dish, you can cook cauliflower with pork. It is prepared quickly, in 20 minutes, and its flavor is simply spectacular. Contains 399 calories.

Ingredients:

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

Cauliflower must be broken into inflorescences. Heat sunflower oil in a pan and fry for 5 minutes. Then put in a separate container. Then you must make a thin omelette, for this the eggs are beaten a little and fried on both sides. Set the cooked tortilla aside and start cooking the meat. Put the finely chopped garlic in a hot frying pan and heat it a little. As soon as the smell appears, put the meat. At this point, cut the tortilla into small pieces and once the pancetta is cooked enough, add the green onions, peppers and fry for another minute. Then add the scrambled eggs and cauliflower to the pan. After heating all ingredients, season with soy sauce and stir well. The dish is laid out on plates and sprinkled with sesame seeds.

During the ketogenic diet, menu items should be as balanced and calculated as possible. It is mandatory to drink keto broth, which is prepared, like any other, based on pork, chicken and beef. The only exception is the noodles. Excellent ingredients for this are onion, garlic, ginger, soy sauce or miso paste.

Ketogenic Dinner Recipes

Dinner Options:

1. 100 g of fried salmon, leaf lettuce (100 g), flavored with vegetable oil (10 g). We get BZHU 23/26/1.
2. A cup of beef broth (300 ml) + 20 g of fat butter (we put it in the broth) + 1 boiled egg. BJU - 15/31/1.
3. Green olive salad (100 g, use pitted olives) + lettuce (100 g) + 20 g cheese + 10 ml vegetable oil. In total, BZHU - 6/34/1.

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

Ingredients:

• yolk - 1 piece;
• 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 to it. The meat product is fried for 2-3 minutes, then wine is added. It is necessary to wait until the wine has evaporated, then remove the pan from the heat and put the bacon on paper to crisp and cool. Beat the egg yolks, cream and Parmesan cheese in a bowl until smooth. Boil the shirataki. Place the pasta, bacon and butter mixture in a cold skillet, season with salt and place over moderate heat. Until the composition thickens, it is necessary to stir the paste. Spoon pasta into bowls and sprinkle with freshly ground pepper.

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

Ingredients:

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

Place all ingredients except broccoli in a slow cooker, stir well. Cover and cook over low heat for 7 hours. About an hour before the meat is cooked, add the broccoli. Decorate with sesame seeds.

Appetizers

What foods can be eaten on a ketogenic diet in the intervals between main meals? If it is not possible to introduce the required amount of fats into your own diet, then it is possible to use snacks that include the greatest amount of nutrients. For this a ketobomb is being 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 portions in small molds. It is also good to drink tea or espresso together 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 tablespoonsyo;
• coconut milk - 240 ml;
• ice - 1⁄2 cups;
• coconut oil - 1 tbsp. l. ;
• almond oil - 2 tablespoons. l. ;
• chia seeds - 1⁄2 tbsp. l. ;
• pea or soy protein - 2 tbsp. ipowder;
• cinnamon, berries - to taste.

For this cocktail, all the 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.

In order to lose weight, you should not only be guided by the rules and study the full list of products in the ketogenic diet, but it is also important to correctly and accurately calculate the amount of nutrients consumed. For those who lose weight, there is no single menu, since each diet is chosen based on a person's personal needs, weight and muscle mass. By compiling your own menu, it will correct and modify itself. 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 training, then the nutrient intake should be increased.

conclusion

The ketogenic diet (foods on a diet can be eaten that are high in fat and protein) is a great way to not only lose unwanted pounds, but also 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 allowed keto foods are so delicious. The most basic rule is to follow the rules, and then the results will not keep you waiting.