Keto diet: diet, products and menu with recipe descriptions

The popular ketogenic diet has become an excellent ally for lovers of juicy steaks and dairy products who do not want to part with their favorite delicacies for the sake of a slim figure. Now you can find the body of your dreams by actively consuming fats, without giving up the usual amount of proteins, but by strictly limiting your carbohydrate intake. In theory it sounds quite good. But given that carbohydrates have long become an integral part of the human diet, the question inexorably arises: which keto foods should accompany daily meals, and which should be avoided?

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Keto diet principles

The main principle of the keto diet is low-carb foods. The ketogenic diet is based on the body's processing of fatty acids. The breakdown of animal fat entering the body along with food without the interference of carbohydrates is the key to a healthy diet using this method.

The low-carb keto diet is very popular for obesity, among people who want to lose weight or maintain their usual shape.

With minimal or complete absence of carbohydrates in the body, fat burning rapidly occurs, and the person begins to lose weight. Fats begin to be extracted from the body and processed into fatty acids and then into the keto body.

Ketone bodies are products of the breakdown of fats produced by the liver. With active expenditure of energy or prolonged fasting, the body begins to break down its own accumulated fat to obtain energy.

The breakdown of fat and the formation of ketone bodies is called ketogenesis and is a completely natural, normal process for the human body. Ketogenesis does not lead to dramatic weight loss.

Prohibited foods

List of strictly prohibited foods during the keto diet:

• Sugar;
• Bakery products (bread, loaf);
• Carbonated drinks;
• Sweet fruits (bananas, grapes, mangoes, persimmons);
• Vegetables high in carbohydrates (potatoes, sweet potatoes, corn, parsley, onions, garlic);
• Cereals (rice, buckwheat, oatmeal, millet, pearl barley);
• Confectionery (cakes, chocolate, marshmallows, waffles).

The optimal amount of carbohydrates per day should not exceed 50 g. Drink at least 1.5-2 liters of liquid per day. Approximate ratio of proteins, fats and carbohydrates: 20% - 75% - 5%.

The main components of the keto diet are fish, meat, dairy and seafood.

Sweeteners for the ketogenic diet.

Direct sugar substitutes have no effect on blood sugar levels, but may negatively affect weight and contribute to cravings for sweet foods.

Some of the most harmful sweeteners are:

• Maple syrup;
• Honey;
• Concentrated fruit juice;
• Fructose;
• Agave syrup.

They have a high calorie content and are identical to white sugar in terms of harmful properties (weight gain, risk of insulin resistance, effect on the liver and kidneys).

Features of the keto diet

A feature of the keto diet is the replacement of the supplied energy resource - carbohydrates with fats, or rather breakdown products - ketone bodies. To rebuild the body and based on individual characteristics, it is necessary to reduce the amount of carbohydrates consumed from 50 to 20 grams per day. It will take 2 to 4 weeks for the body to fully adapt to the new nutrition system. Peak fat burning is achieved by following a balanced diet.

A distinctive feature of the keto diet from other various diets is a limited amount of carbohydrates in the body, a low protein content and the presence of fats. The daily intake of carbohydrates in food should not exceed 20 grams per day. Ketones, products of the processing of animal fats that the body uses for energy production, should be in a ratio of fat to protein and carbohydrates of 2 to 1. To maintain normal metabolism, the body must receive fats in large quantities. 75% of the calories in your daily diet should come from fats, the rest from carbohydrates and proteins. The calorie content of foods per day should not exceed 5000 kcal. The diet does not limit the time you eat; you can safely eat after 18 hours.

The less a person consumes foods high in carbohydrates, the more effective the diet is in suppressing hunger. The main part of the daily diet should be fat, and only then proteins and, last but not least, carbohydrates. The peculiarity of this diet, unlike others, is that salt consumption is not limited here, which restores the balance of electrolytes.

In the first days of the diet, you should gradually reduce the amount of carbohydrates consumed.

With the strict principle of following a keto diet for weight loss, a person can easily lose 3-5 kilograms of weight in a month without compromising health, and reduce the volume of adipose tissue.

Athletes are more likely to adhere to a cyclical ketogenic diet, burning fat, their bodies become more prominent, and muscle mass increases. The reason for this change lies in the transformation of hormonal levels and the increased formation of growth hormone. The principle of the diet is strictly regulated with a training plan.

Diet duration

The duration of the diet depends on the goals you have set for yourself:

• 5 days is the minimum period, you can lose 3-4 kg;
• 14 days - loses from 4 to 8 kg;
• 3 months is the optimal period of the diet, it takes from 10 to 15 kg.

Experts do not recommend staying on a ketone diet for a long time. It should be followed according to the following scheme:

• first time - no longer than 7 days;
• the second time - no longer than 14 days;
• the third time - until the specified goal is achieved, but not more than 3 months.

After each course you need to take a month break. Get out of the diet gradually, including 30 grams of carbohydrates daily.

Benefits of the keto diet

The benefits of the keto diet have already been scientifically proven and have been approved by nutritionists. In addition to losing or maintaining weight, the condition of the skin, hair, nails improves, food metabolism is normalized, metabolism improves, and immunity increases.

Studies have shown that people suffering from excess weight and high cholesterol, following a keto diet for 56 weeks, not only lost over 25 kilograms, but their blood sugar and cholesterol levels significantly improved.

Doctors recommend that cancer patients adhere to a diet with caution. It is well known that cancer cells actively feed on glucose, completely excluding them from the diet and adhering to a carbohydrate-free diet, diseased cells gradually lose their activity.

For those who like to lose weight on their own, without medical prescription, the easiest diet option is the keto lifestyle.

The ketogenic diet is widely used among athletes in sports that require great endurance: marathon, triathlon, cycling, extreme sports.

The diet promotes fat burning for the efficient production of an energy source, thereby promoting the conservation and economical consumption of glycogen (animal starch) during prolonged intense exercise.

The obvious advantages of the keto diet are a general improvement in well-being, emotional mood, a surge of energy, improved performance, and increased brain activity.

The ketogenic diet is more of a health-improving diet, but only healthy people can adhere to its diet on their own. Before going on such a diet, you need to consult with a specialist, he will tell you what pitfalls there may be and how best to get out of it if your health worsens.

Ketone diet for weight loss

This is a diet that implies a high content of fat in foods. Experts have recognized that the ketone diet for weight loss can improve the health of the human body. The menu for this diet is developed by professionals, taking into account the characteristics of the human body.

For all internal organs to function normally, a sufficient amount of glucose is necessary. The body does not produce this component on its own, so you need to add foods containing carbohydrates to your diet.

Keto diet for weight loss

If you eat enough foods with protein, they will be broken down by the body, extracting glucose. But components such as ketones can replace glucose. They provide an opportunity to recharge your batteries and restore normal insulin production. That is why experts are leaning towards this effective diet.

Disadvantages of the keto diet

Compared to other weight loss diets, the ketogenic diet is more effective, but there may be different effects if followed over the long term.

The disadvantages of the keto diet are that it is not suitable for all people. When glucose levels are low, the body's glycogen reserves are depleted. With a sudden transition from a regular diet to a ketogenic diet, many people experience dizziness, weakness and drowsiness, and difficulties with coordination.

If you experience any of the following symptoms, you should stop following the ketogenic diet:

• decreased performance and impaired concentration;
• increased fatigue;
• unpleasant pungent odor of acetone from the mouth;
• difficulties with the digestion process;
• poor blood test results;
• frequent urination;
• constant dry mouth;
• decreased appetite.
• deficiency of minerals and vitamins in the body.

Against the background of a high-fat ketone diet, there may be an excess of ammonia in the blood, which leads to toxic poisoning of the body and hormonal imbalance.

In the first week of the diet, you may experience feelings of chills or fever, fatigue, mild nausea, and irritability. It is necessary to drink as much water as possible. Symptoms usually disappear within a week, and the body gradually adapts to obtaining energy from fat stores.

To adjust nutrition, special test strips are used, which display the level of ketones and glucose in the blood.

Day 3

Breakfast

• 1 large domestic egg
• 1 smoked wild salmon or homemade ham (100 g)
• 1 tbsp. ghee
• 1 cup sautéed spinach (150 g)
• Pink Himalayan salt
• 1 cup of berries (150 g) - Of all the berries, blackberries contain the least amount of net carbohydrates.

Macros:

Carbohydrates - 19.6 g Fiber - 10.9 g Net Carbs - 8.7 g Protein - 30.9 g Fat - 25.4 g Calories: 421 kcal

Dinner

Quick shrimp and spinach salad

• 1 package of raw shrimp (200 g), fried per 1 tbsp. ghee
• 2 cups fresh spinach or other greens (60 g)
• ¼ cup green or black olives (30 g)
• 2 tablespoons olive oil
• Cayenne pepper and pink Himalayan salt to taste

Macros:

Carbohydrates - 4.3 g Fiber - 2.4 g Net carbohydrates - 1.9 g Protein -30.9 g Fat - 45.8 g Calories - 564 kcal

Dinner

Slow cooked meat with a cup of salad

• 150g slow cooked meat
• 1 small piece of crispy lettuce (100 g)

with simple tomato salad

• 1 cup cherry tomatoes (150 g)
• 1 medium onion (15 g)
• 1 tbsp. freshly cut basil (or 1 tsp dried)
• 1 tablespoon olive oil
• Pink Himalayan salt to taste

Macros:

Carbohydrates - 12 g Fiber - 4 g Net carbohydrates - 8 g Protein - 30.5 g Fat - 34.7 g Calories - 479 kcal

Total macros per day:

1,465 calories, 35.9 g total carbs, 17.3 g fiber, 18.6 g net carbs, 92.2 g protein, 108 g fat.

List of allowed and prohibited foods on the keto diet

This style of eating must be approached wisely. There is a specific list of allowed and prohibited foods on the keto diet.

First, let's look at what you can eat on the keto diet:

1. You can eat all types of meat: beef, pork, chicken, turkey, lard.
2. It is allowed to eat seafood and all fatty fish: salmon, chum salmon, mackerel.
3. A wide range of dairy products: full-fat cottage cheese and yogurt, cream, cheese, butter.
4. You can add any seasonings during cooking. Vegetable salads can be seasoned with olive oil or vegetable oil.
5. Nuts, berries and seeds are allowed for snacking.
6. The following fruits are allowed: avocado, lemon, lime, but if you want something else, it’s completely acceptable.
7. Chicken eggs.
8. Mushrooms.
9. The diet must include water, tea without sugar, coffee, and mineral water. You need to drink at least 2 liters of liquid per day.
10. You can drink dry wine and strong alcohol: a glass of dry wine contains no more than 4-5 grams of carbohydrates, while vodka contains no carbohydrates at all.
11. Among vegetables, preference is given to low-carbohydrate ones, according to the principle: what grows in the ground is not allowed (carrots, beets, potatoes), but what grows above the ground is allowed (cucumbers, tomatoes, cabbage, zucchini, green onions, lettuce). All fatty foods go well with greens.

What not to do on the keto diet:

• all types of legumes and grains - peas, beans, beans, corn;
• low-fat dairy products - low-fat cottage cheese, milk, cream, curdled milk, fermented baked milk, yoghurt, kefir, Varenets;
• sugar, sweet drinks, reconstituted juices, soda, candy;
• It is unacceptable to eat snacks, chips and crackers;
• all starchy vegetables: potatoes, pumpkin;
• you will have to give up rice, cereals and pasta;
• food made from white flour: baked goods, muffins, croissants, buns, pasta.

It is necessary to completely eliminate the consumption of sugar, some fruits and dried fruits.

Cyclical keto diet

Taking into account nutritional characteristics and the presence of side effects, a cyclic version of the keto diet was developed. The diet of such a diet for weight loss is based on two stages:

1. Carbohydrate fasting is a low-carb nutrition system aimed at entering a state of ketosis. The proportions of BJU are 75–80% fat, 15–20% protein and 5–10% carbohydrates.
2. Carbohydrate loading on a keto diet is carbohydrate nutrition in order to replenish glycogen polysaccharide, which creates an energy reserve used by the body in case of glucose deficiency.

What do you eat on a cyclical keto diet? Your diet largely depends on what phase you are in. In ketosis, nutrition is no different from regular keto, but when loading, the diet allows for small liberties.

It is worth noting that both phases of the diet involve eating exclusively healthy and high-quality food. The diet also has strict restrictions and a clear list of foods that can or cannot be eaten both during keto fasting and when loading with carbohydrates.

Contraindications to the keto diet

Nutrition issues must be approached with caution by people with diseases of the nervous system, diseases accompanying the destruction of nerve cells, and patients with diabetes.

Contraindications to the keto diet exist for people:

• those suffering from epilepsy;
• diseases associated with motor organ disorders;
• the presence of any chronic liver or kidney diseases;
• gastrointestinal tract;
• atherosclerosis;
• with high cholesterol levels.

The ketone diet is not recommended for pregnant women or when taking certain medications.

Banned carbohydrates

It is not recommended to use:

• grains (bread, pasta, cereals, oats, rice, quinoa, barley);
• legumes;
• candies, chocolate;
• Dessert;
• tropical fruits (pineapple, mango, banana, papaya, tangerine, etc.);
• grape;
• dried fruits (dates, raisins, etc.);
• vegetables (potatoes, sweet potatoes, carrots, parsnips, squash, radishes, radishes, beets, pumpkin).

It is sweets that cause breakdowns when losing weight.
Fruit juices are prohibited.

Keto diet: menu for the week

Nutritionists advise using the principle of diversity. Classic sample keto diet menu for a week.

Monday:

• breakfast - fatty cottage cheese without sugar and flour;
• lunch - any meat with a vegetable side dish;
• for dinner - mushrooms or chicken with herbs.

Tuesday:

• breakfast – avocado salad with sour cream;
• for lunch - meatballs with vegetables;
• in the evening - grilled fish with asparagus.

Wednesday:

• breakfast – cottage cheese salad with vegetables;
• for lunch – turkey meat with broccoli;
• For dinner, you can prepare an American fish salad with celery stalks.

Thursday:

• in the morning - scrambled eggs with bacon and full-fat yogurt;
• for lunch - chicken stewed in sour cream sauce with a vegetable side dish;
• dinner will consist of river fish.

Friday:

• for breakfast - cottage cheese without sugar;
• for lunch – green buckwheat with meat;
• in the evening – baked meat with vegetables.

Saturday:

• breakfast – avocado salad dressed with yogurt;
• for lunch - chicken cutlets with vegetable side dish;
• for dinner - stewed meat and greens.

Sunday:

• breakfast - boiled eggs and fatty cottage cheese;
• for lunch – veal stewed with mushrooms;
• in the evening – chicken breast with fresh vegetables.

For an afternoon snack, you can eat nuts, avocados, berries, cheese, and drink mineral water.

Sample Meal Plan for a Ketogenic Diet

To succeed on the keto diet, you need to remember that the meals you prepare should be low-carb and high-fat. Need ideas? Read on!

Next, we will present an approximate meal plan for the keto diet, after studying which you will be able to understand that you can eat tasty and healthy.

Breakfast:

• 2 egg omelette with cheese, onion and pepper
• Creamy cheese pancakes (no flour!)
• Smoked salmon, egg, avocado (half)

Dinner:

• Yogurt
• Keto Caesar Salad
• Chicken salad

Dinner:

• Mushrooms baked in butter
• Green beans with bacon
• BBQ pork with mozzarella

Snack ideas:

• Fried eggs
• Celery with almond butter
• Black olives with cheddar
• Tomato slices topped with feta cheese and basil

Recipes for dishes from the keto diet menu

The most common and simple dish on the keto diet menu is scrambled eggs with bacon or cheese for breakfast. For lunch, you can eat a portion of any meat with herbs and green beans. Fish can be eaten in any form with vegetables for dinner. You can eat a handful of nuts as a snack. Portions can be both large and small, the main thing is to saturate the body.

Here are a few simple, complete meals that don't require any additional snacks.

Fish salad:

any fatty fish is stewed or boiled, cut into pieces, added: eggs, pickles, onions, herbs, mayonnaise or 20% sour cream, you can add a few stems of lettuce.

Chicken with bacon, stewed in sour cream and mushrooms:

strips of bacon are fried in olive or sunflower oil, when ready, they are removed from the frying pan and pieces of chicken breast are placed in their place, fried for several minutes until golden brown, add: water, finely chopped onions, mushrooms, fried bacon, sour cream, seasonings and Everything simmers for a few more minutes.

Curd salad:

fresh cucumber, onion and Chinese cabbage are finely chopped, salt and seasonings are added, let sit for 10 minutes so that the vegetables release juice and add fatty cottage cheese, pour in sour cream mixed with mayonnaise.

There are a great many recipes for dishes for the keto diet; everyone can choose the best option for themselves from the permitted products.

You can eat tasty and varied meals on this diet.

Products for keto fasting

The list of allowed foods for the keto diet is based on three main categories:

Low carb foods

The keto diet implies a minimum carbohydrate content in the dishes you prepare - only 5-10%. For this purpose, it is recommended to eat foods low in slow carbohydrates: meat, fish, seafood, herbs, vegetables and nuts.

Healthy fats

Saturated fats are the main source of ketones in a ketogenic diet. Such fats can be found in meat, milk and eggs. The keto diet emphasizes medium-chain triglycerol (mct) oil, which is found in young beef, some yogurts, cheeses, milk, and coconut oil, as a source of healthy saturated fat. The value of mct oil is that its fats immediately go to the liver, where they are converted into ketones.

Also, the diet of keto dieters is rich in Omega-3 fatty acids found in fish and some types of nuts. The rest of the diet consists of unsaturated poly- and mono-fats, which are rich in vegetables and plant foods.

Protein sources

For the keto diet, moderate consumption of animal proteins is preferable, which includes chicken and beef, cheese, cottage cheese, and eggs. Fish and seafood are also rich in protein. However, you should be careful with their use so as not to exceed the daily protein intake.

You should not approach keto nutrition thoughtlessly and expect that with uncontrolled consumption of fatty foods you will achieve any positive result. This is especially true for people who are losing weight.

When on a keto diet, you need to take into account the individual calorie intake that needs to be consumed, observing the ketogenic ratio of BJU.

Exit from the keto diet

After completing the course, in order not to undermine your health and to profitably exit the keto diet, you must gradually reduce the amount of fat consumed. To maintain metabolism and to avoid the body getting into a state of stress, you need to gradually increase the intake of carbohydrates and proteins in small portions.

Together with fats, the intake of calories into the body is reduced. Vegetables and cereals are gradually introduced into the diet; sugar and flour products should be avoided. The daily intake of carbohydrates in the first days of leaving the diet should be from 70 to 100 grams, it is advisable to leave protein consumption at the same level.

To maintain hydration, you need to drink plenty of water.

How to control your protein intake

Now that you have a brief understanding of why too much protein is not good for the ketogenic diet, it's time to learn how much protein you need to eat per day on the keto diet to stay in ketosis.

You can use the keto diet calculator to enter all your details and find out how many carbs, proteins, and fats you should be consuming based on your body type. It also depends on your lifestyle (how active you are) as well as your age, gender, etc.

Reviews from nutritionists about the keto diet

Nutritionists consider the ketogenic diet to be universal not only for weight loss and excess weight loss, but also recommend it for health improvement. If the diet instructions are followed correctly and strictly, the diet should contain: 80% fats, 10% proteins and 10% carbohydrates.

Nutritionists have written over 30 scientific articles; long-term studies have shown that the ketogenic diet significantly accelerates the decrease in insulin in the blood, a hormone that promotes the accumulation of subcutaneous fat. The diet allows you to improve appetite control; the diet suppresses the production of the hormone grelia, which provokes hunger. Muscle mass remains the same, the amount of subcutaneous fat is reduced.

Scientific studies have shown that for the treatment of some cardiovascular diseases, the ketogenic diet is a non-drug treatment method.

A balanced diet is not only the key to losing weight, but also has a beneficial effect on the functioning of the gastrointestinal tract, heart, liver and kidneys.

A balanced diet rich in fat and moderate in protein and carbohydrates for a long time maintains a healthy lifestyle, prolongs youth, and helps maintain good physical shape. Doctors recommend walking more in the fresh air, getting a full night's sleep, and eating only natural foods.

What does a ketogenic diet plan consist of?

A typical plan for this diet looks like this (no matter how long it lasts): 10% of your total daily calories come from healthy carbohydrates, such as leafy greens, non-starchy vegetables, or small amounts of legumes and high-fiber fruits; 20% to 30% of calories come from protein, such as meat and some plants; and 60% to 70% of calories come from healthy fats such as flaxseed oil, fish oil, avocado, nuts/seeds.

This approximate macronutrient ratio is a general guideline for all meals for the day. The ideal micronutrient ratio for you may need to be adjusted slightly depending on your physical activity and personal goals.

To calculate your energy needs on the ketosis diet, use a basic daily calorie requirement calculator, then proportion your calories using the macronutrient ratios above. Remember that protein and carbohydrates contain four calories per gram; fats contain nine calories per gram.