Keto diet: allowed and prohibited dietary products, diets and sample menus

Currently, science has successfully proven that it is possible to lose weight by eating enough fat, and you should not lack fat, which has always been considered the culprit of satiety. The keto diet is high in fat and low in carbs and is known by many as a low carb diet. The goal of this technique is to put the body into a metabolic state in which ketones begin to be synthesized. But to achieve excellent results, you need to remember the rules of the keto diet and strictly follow the list of prohibited and allowed foods.

What is Ketosis?

The problem is that the human body adapts extremely well to the substances it gets from food. If you put too much fat in your body and at the same time eliminate carbohydrates as much as possible, it will start using ketones as an energy source. The correct values of ketones guarantee improved health, increased physiological and intellectual activity, and the result of this is weight loss.

The ketone bodies are directly an auxiliary source or vice versa to be able to replace glucose and provide the necessary energy for the body. They are formed when there is a lack of sugar in the liver. Ketosis is triggered by the consumption of small amounts of carbohydrates, which break down immediately to maintain glucose levels, but a limited amount of protein must enter the body to trigger the process. this transformation.

When describing the keto diet, we can safely say that when eating according to these rules, the body will convert, starting to form energy, in fact, only from fat. The main advantages of such a power supply system:

• reduced feeling of hunger;
• have a power supply;
• No need to reduce food intake.

Ketogenic diet options

Dr. Joseph Mercola has tried to make a real breakthrough in the field of nutrition. Analyzing the results of many experiments, he came to the conclusion that fat is not only beneficial for the body, but also helps to lose weight safely, normalizes important characteristics. A complete list of approved keto diet products and several 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 and moderate protein system.
• The high protein variety is similar to the standard one, but contains the highest amount of protein. This ratio is also 5% carbohydrates, but at the same time 60% fat, 35% protein.
• Cyclic Ketogenic - contains periods of high carbohydrate content, for example, in the usual 5 days of the diet, 2 high carbohydrate days are used.
• Guided - makes it possible to add carbohydrates to your diet before and after sports.

ratio of the keto diet

Stick to the basic macronutrients on the keto diet for weight loss:

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

An example calculation for weight loss is shown below. For example, body weight is 90 kg. Daily calorie intake - 3000 kcal. Expected calories - 2300 kcal (75% of energy consumed).

• Essential protein - 225 g (90 kg × 2. 5). The equivalent of 900 calories (225 x 4).
• Carbohydrates - 200 calories.
• Fat: 2300 - 900 - 200 = 1200 kcal. Which 1200/9 = 133 grams of fat.

So we calculated the amount of micronutrients per day:

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

Forming the menu

So you've decided to follow the keto diet. Of course, you are interested in what is possible and what is not possible with this electrical system. This is one of those unique diets that very rarely go wrong. This is because the feeling of hunger will no longer be, because the menu is very diverse and nutritious. In principle, this is the only technique that can be safely applied during celebrations and solemnities. One of the basic rules is that the fatter the product, the more suitable the diet, and you don't need to brainstorm ways to include more fat in your own menu.

The basic diet and list of products for the keto diet is quite extensive and is based on familiar and well-loved ingredients such as:

• Avocado.
• Whole eggs.
• Fatty cheese.
• Meat - beef, chicken (thighs, legs, broth), pork (fat).
• Green vegetables - spinach, parsley, dill.
• Vegetables - cabbage, asparagus, broccoli, mushrooms, paprika.
• Oil - olives, butter.
• Cream, sour cream, cheese.
• Fish - salmon, mackerel, ivasi, anchovies.
• Delicacies - pumpkin and sunflower seeds, salted nuts.

In the list of prohibited foods for the keto diet (the diet, as you already understood, involves eliminating carbohydrates):

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

Risks of the keto diet

The main problem with this diet plan is the low amount of fiber in the menu, which can cause digestive upset. As a rule, this is manifested by the appearance of constipation and flatulence. In addition, you must always keep in mind that a sharp drop in carbohydrate intake can lead to the general consequence of this diet - dehydration. Because, when switching to this method of eating, people often focus only on what they eat, and forget how important it is to drink water. Drink a glass of water in the morning and drink continuously throughout the day.

It is very difficult for a person who does not like sports to balance his diet so that the body adapts to using fat. There is a possibility of ketoacidosis, and this is an unsafe condition that almost poisons the body with the product of fat breakdown - acetone. The threat is great for people with type 1 diabetes and dehydration.

Recommendations

Often senior nutritionists are not fans of the ketogenic approach, as it can cause nutrient deficiencies. For this reason, you need:

• Include foods for the keto diet in your own diet (a diet built on consuming a lot of meat products), rich in essential nutrients, and cook the food in a quality way.
• Before using the ketogenic diet for therapeutic purposes, consult your doctor first to ensure that there are no contraindications.
• It is imperative to check the level of iron, as the body will consume large amounts of foods rich in this element and its usual level should not be higher than it can be.
• It is important to eat vegetables wisely. They contain fiber that prevents constipation, which is a possible 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 prohibited foods of the keto diet will please many. However, nutritionists do not recommend switching to such a diet suddenly. So, if the menu constantly includes pasta, porridge, bread and the next day you switch to another diet, following the keto diet (you need to know what foods are allowed and prohibited to not deviate from the plan). 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 people who lose weight is the lack of absolute control over what they eat. Many people believe that eating a large amount of fish, cheese, meat, leads to an excess of protein, some forget that in nuts and cereals, in addition to fat, carbohydrates are also present. If you think you can eat as much fat as you want, you're wrong. On average, you need 2200 calories per day. During the period when it is necessary to follow a strict diet, this number should only be reduced to a maximum of 30%. You can reduce your diet by 10% or 20%, the weight will be reduced 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't do without carbohydrates at all, so you need to carefully calculate their content, even if it's a salad. If you exceed the allowable amount, then there is a risk of leaving the state of ketosis.

How to get into ketosis fast

The most important rules must always be kept in mind and strictly followed:

1. Limit Carbohydrates - Try to stay under 20g and over 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. Refuse to snack - extra snacking can be a reason to stop or slow down weight loss.

Keto menu for athletes

What can athletes do with the keto diet? The standard ratio for athletes looks 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 substance should be provided. fat. If the athlete is following a targeted keto diet, then before training, it is necessary to use a calculated amount of additional carbohydrates of 0. 5-1 g per 1 kg of dry weight. This part can be divided into two doses: before and after study.

In the cyclical ketogenic diet, it is generally recommended to introduce carbohydrate auxiliaries no earlier than 2 weeks after switching to this nutritional system. During the carbohydrate loading phase, nutrient intake should be increased at the rate of 5-10 g per kg dry weight, but in turn, reduced fat intake. This will help you maintain the correct calorie content in the menu.

The list of products does not differ from the main list, so you can eat everything that is not prohibited under the keto diet. However, do not go overboard and use this technique for long periods of time for sports purposes, as the system of forming ketone bodies is set by nature to survive in conditions of lack of food and this can be harmful. may adversely affect health. of athletes.

Keto diet for various diseases

A complete list of foods that are allowed on the keto diet to eliminate cardiovascular disease include:

• Fish - omega-3 fatty acids lower triglyceride levels.
• Flaxseed, avocado, broccoli, raspberries, Brussels sprouts - fiber helps lower cholesterol levels.
• Red peppers, almonds, tomatoes, greens, 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 is no stored glycogen in the patient's body, which can cause hypoglycemia. For the case of type 2 diabetes, this type of menu helps to lower blood sugar and lose weight quickly. In addition, there was an improvement in the lipid profile and a reduction in the number of glucose-lowering drugs used.

Basic list of keto diet foods for type 2 diabetes:

• avocado;
• yolk;
• meat;
• unrefined vegetable oils;
• nuts;
• fish;
• saloon;
• Seeds;
• cream;
• butter;
• sour cream;
• cheese.

Protein - up to 1 g per kilogram of body weight in the form of meat, fish, cheese. Carbohydrates - 20-50 g per day. Fat - by weight 4: 1 for total protein and carbohydrates.

There is very little research on the effects of the keto diet on people with cancer, but it can be said with absolute certainty that patients following the keto diet experience slower, quality tumor growth. Sleep improves, overall well-being, and disease remission with increased chemotherapy.

Keto breakfast recipes

The list of foods allowed for the keto diet for breakfast includes:

• Butter - buffalo milk butter, butter, sesame, coconut (liquid).
• Eggs - boiled, fried, in the form of an omelet.
• Nuts - walnuts, pine nuts, pistachios, hazelnuts, cashews, almonds.
• Linseed.
• Cheese - cream, mascarpone.
• Sour cream, fresh cheese, fat cream.
• Strawberry, cherry, raspberry, melon, blueberry, cranberry, raspberry.

What foods are strictly contraindicated on the keto diet?

• The oil is hydrogenated and treated.
• Milk - skimmed, whole, 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. 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, then you can buy 100 g of cottage cheese (30% fat) + 50 g of 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 option for a keto breakfast in 20 minutes (538 kcal). Element:

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

Separate 2 yolks and put in a blender along with Parmesan cheese and cream, mix well. Beat the two whites and combine the ingredients with the yolks. Heat the pan over medium heat, pour in 1/4 of the mixture and cook for about 2 minutes, flipping. Next, you need to form small pieces of minced meat and fry until cooked on the pan. Place a piece of cheese on top of the cutlet, pour a tablespoon of water and keep under the lid for a minute. The eggs are kneaded into a circle, and after the protein has solidified, the yolks are well mixed, cooked under the lid. Here you can do without the form, just fry the eggs in the pan this way.

A keto breakfast wouldn't be 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, shredded coconut and vanilla to taste. The ingredients should be cooked, stirring, over low heat until the ingredients thicken. Once everything is ready, you can garnish with berries and add almond butter.

Often weight loss is concerned with what you can eat on the keto diet and how to do without sandwiches. Sandwich options may vary. The only difference from the regular version is that they are made without bread and rolls. You can apply the following options:

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

Other healthy grains, prepared in a similar way, are among the permitted products on the keto diet. Cooking such a dish does not take much time. For example, this option is prepared in 3 minutes (216 kcal).

Element:

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

Place ground sesame seeds, flaxseeds, almond meal, and erythritol in a separate bowl, stir well and season with salt. Add the almond milk and microwave for 1 minute, cook until thickened, return to the stove and stir. If necessary, add more milk, sprinkle with washed, peeled berries and serve.

Keto lunch recipes

List of foods allowed on the keto diet for dinner:

• Fat and minced meat - beef, veal, poultry, pork (ham, bacon), lamb.
• Oil - olive, avocado, macadamia.
• Fish - salmon, halibut, catfish, mackerel, trout, tuna, cod.
• Seafood - oysters, clams, crabs, mussels, lobsters.
• Cheese - mozzarella, brie, munster.
• Organs - heart, liver, tongue, kidneys.
• Green vegetables - cabbage (Beijing, cauliflower, broccoli, Brussels sprouts), cucumber, eggplant, celery, asparagus, zucchini, spinach, sweet pepper.
• Seasoning - salt, pepper, parsley, cinnamon, lemon or lime juice, cumin, oregano, coriander, rosemary, thyme, basil, nutmeg, chili pepper.

Foods that can be applied to the keto diet are not too restrictive, but processed, processed and canned foods, as well as hot dogs, hot dogs should be avoided when choosing meat.

Lunch options:

1. Cabbage soup with greasy pork broth. This will require 250 ml of ready-made pork broth, 100 g of cabbage are added to it and cooked until cooked over low heat. To this ingredient we add fried pork, about 100 g. BJU - 20/78/4.
2. broth and salad. To make the salad, you need to take 100 g of lettuce leaves, 50 g of boiled chicken, 100 g of avocado, pine nuts. Everything is chopped into separate bowls and seasoned with vegetable oil. BJU of a similar dinner - 24/62/11.
3. 100 g roast duck and salad (100 g butter + 20 g cheese + 100 g tomatoes + 15 g vegetable oil). Due to the fact that duck consists of a large amount of fat, the BJU is 22/68/13.

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

Element:

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

For starters, it's a good idea to pour the liquid out of the salmon jar. In a deep bowl, stir together egg, fish, garlic, ginger, and chopped mayonnaise. Season with salt and form several patties. Fry on medium heat for 5 minutes. Put the olive oil, lemon juice, sour cream, cilantro, and butter in a blender. If the mixture is very thick, then you need to add a little more water.

As a stand-alone dish, you can cook cauliflower with pork. It is prepared quickly, in 20 minutes, and her taste is simply amazing. Contains 399 kcal.

Element:

• 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;
• eggs - 2 pcs.

Cauliflower should be broken into bunches. Heat 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 slightly beaten and fried on both sides. Set the cooked omelette aside and start cooking the meat. Put the chopped garlic in a pan and heat until it is a little hot. As soon as the smell appears, arrange the meat. At this point, cut the omelette into small pieces and when the pork belly is cooked enough, add the scallions, chili and saute for another minute. Then add the scrambled eggs and cauliflower to the pan. Once all the ingredients are heated, add the soy sauce and stir well. The dish is presented on a plate and sprinkled with roasted sesame seeds.

On the keto diet, the products on the menu should be as balanced and calculated as possible. It is imperative to drink keto broth, which is made, like any other, from pork, chicken and beef. The only exception is the vermicelli. Great ingredients for it are onions, garlic, ginger, soy sauce or miso.

Keto dinner recipes

Dinner options:

1. 100 g fried salmon, lettuce leaves (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 fatty butter (we put 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 recommend cooking pasta carbonara. Cooking time - 20 minutes. The energy value of one serving is 461 kcal.

Element:

• 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. Meat products are fried for 2-3 minutes, then wine is added. It is necessary to wait until the alcohol has evaporated, then remove the pan from the heat and place the bacon on the paper so that the meat becomes crispy and cool. Beat egg yolks, cream, and parmesan in a bowl until smooth. Boil shirataki. Place the pasta, bacon, and butter mixture in a cold saucepan, season with salt and cook over medium heat. Until the composition thickens, it is necessary to stir the paste. Place the noodles in a bowl and sprinkle with ground pepper.

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

Element:

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

Place all ingredients, except broccoli, in the slow cooker, stirring well. Cover and cook over low heat for 7 hours. About an hour before the beef is done, add the broccoli. Garnish with sesame seeds.

Snacks

What foods can be eaten on the keto diet in between meals? If it is not possible to get the required amount of fat into your own diet, then you can use snacks that include the most nutrients. For this, a keto bomb is being prepared:

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

You can add a few berries, nuts, seeds. All ingredients are mixed and frozen in small batches. Drinking tea or espresso with coconut oil or cocoa butter is also good.

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

Element:

• butter - 1⁄2;
• water - 60 ml;
• cocoa - 2 tbsp. l & agrave;
• coconut milk - 240 ml;
• ice - 1⁄2 cups;
• coconut oil - 1 tbsp. l;
• almond oil - 2 tbsp. l;
• chia seeds - 1⁄2 tbsp. l;
• beans or soy protein - 2 tbsp. l. flour;
• cinnamon, berries - to taste.

For this cocktail, all ingredients are put in a blender, mixed until a homogeneous mass is obtained and the ice is crushed. Sprinkle 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 on the keto diet, it is also important to correctly and accurately calculate the amount of nutrients to eat. For those who lose weight, there is no single menu, as each diet is selected based on a person's individual needs, weight and muscle mass. By composing your own menu, you will be editing and modifying yourself. If you eat less fat than you need at a meal, you can add it to your next meal. If the body has to exercise fatigue for a long time, then it is advisable to increase the intake of nutrients.

Inference

The keto diet (dietary foods that can be consumed high in fat and protein) is a great way to not only lose unwanted weight, but completely change your lifestyle. This innovative diet gained a huge following in Hollywood. Stars like Megan Fox and Kim Kardashian have thrived on this diet, especially because keto foods are allowed to be so delicious. The most basic rule is to be guided by the rules, and then the results will not keep you waiting.