Currently, science has successfully proven that eating enough fatty foods can lead to weight loss, and you shouldn't deprive yourself of the fat that has long been thought to be the culprit in satiety. The ketogenic diet is high in fat and low in carbohydrates and is referred to by many as a low-carb diet. The goal of this technique is to get the body into a metabolic state where it begins to synthesize ketones. But for great results, you need to remember the rules of the ketogenic diet and stick to the list of prohibited and allowed foods.
What is ketosis?
The problem is that the human body is very adaptable to the substances in food. If you overload your body with fat while removing as many carbs as possible, then it starts using ketones as an energy source. Correct ketone levels can guarantee improved well-being, physical and intellectual performance, and therefore weight loss.
Ketone bodies are the same secondary or opposite source directly, replacing glucose and providing the body with necessary energy. They are formed when the liver is starved of sugar. The formation of ketone bodies (ketosis) is triggered by the consumption of small amounts of carbohydrates, which are broken down immediately to maintain glucose levels, but a limited amount of protein must enter the body to trigger this conversion.
In describing the ketogenic diet, we can safely say that when eating according to these regularities, the body switches and begins to form energy, in fact, only from fat. The main advantages of this power supply system:
- reduced hunger;
- have an energy supply;
- No need to reduce the amount of food.
ketogenic diet options
Dr. Joseph Mercola made a real breakthrough in nutrition. Analyzing the results of many experiments, he concluded that fat is not only useful for the body, but also contributes to safe weight loss and normalization of vital signs. A full list of permitted ketogenic diet products has been developed along with many variations of the technology:
- Standard - 75% fat while only 5% carbs and 20% protein. It is considered a low-carb, high-fat, and moderate-protein system.
- High Protein is similar to Standard but has the highest protein content. The ratio is also 5% carbs, but at the same time 60% fat, 35% protein.
- Cycling Ketogenic - Contains high carb phases, eg, 2 days of high carb on a 5 day regular diet.
- Targeted - Carbohydrates can be added to the diet before and after exercise.
ketogenic diet ratio
Baseline Macronutrient Compliance for Weight Loss on the Keto Diet:
- Fat - 60-75% of calories.
- Protein - 15-30% of calories.
- Carbohydrates - 5-10%.
An example calculation for weight loss is given below. For example, the weight is 90 kg. Daily Calorie Burn - 3000 kcal. Planned calorie intake - 2300 kcal (75% of energy expenditure).
- Protein required - 225 g (90 kg × 2. 5). This is equivalent to 900 calories (225 x 4).
- Carbohydrates - 200 calories.
- Fat: 2300 - 900 - 200 = 1200 kcal. That is 1200/9 = 133 grams of fat.
So, we get the daily micronutrient calculation:
- protein - 225 grams;
- Carbohydrates - 50 grams;
- Fat - 133 grams.
menu formation
So you decide to follow a ketogenic diet. Of course you are interested in what is possible and what is not possible with this power system. This is a unique diet in which malfunctions are very rare. This is because there is no feeling of hunger as the menu is nutritious and varied. In principle, this is the only technology that can be safely applied during celebrations and banquets. One of the basic rules is that the fatter the product, the better the diet, and you don't need to rack your brains on how to add more fat to your menu.
The list of basic diets and products for the ketogenic diet is extensive and based on these familiar and loved ingredients:
- avocado.
- Whole eggs.
- Fat cheese.
- Meat - Beef, Chicken (thighs, legs, broth), Pork (fat).
- Vegetables - spinach, parsley, dill.
- Vegetables - cabbage, asparagus, broccoli, mushrooms, paprika.
- Oil - olive oil, butter.
- Cream, sour cream, cheese.
- Fish - salmon, mackerel, ivasi, anchovy.
- Gourmet - Pumpkin and sunflower seeds, salted nuts.
On the fasting list for the ketogenic diet (as you already know, the diet involves rejecting carbohydrates):
- fruit.
- radish.
- onion.
- sugar.
- Bread, chips, cookies, pastries.
Risks of a ketogenic diet
The main problem with this eating plan is that the menu is low in fiber, which can disrupt digestion. Usually, this manifests as constipation and the occurrence of gas. Also, you should always remember that a drastic reduction in carbohydrate intake can cause a common consequence of this diet - dehydration. Because, when switching to this diet, people tend to focus on what they eat while forgetting the importance of drinking water. It is recommended to drink a glass of water in the morning and drink it non-stop throughout the day.
A person who doesn't like to exercise has a hard time balancing his diet and adapting his body to fat use. There is a possibility of ketoacidosis, an unsafe condition that nearly poisons the body with a product of fat destruction - acetone. For people with type 1 diabetes and dehydration, the threat is enormous.
Suggest
Advanced nutritionists often dislike the ketogenic method because it can lead to nutritional deficiencies. Therefore, you need:
- Introduce ketogenic foods into your own diet (a diet based on a high consumption of meat products), rich in essential substances, and cook the food in a high-quality way.
- Before using the ketogenic diet for therapeutic purposes, check with your doctor to make sure there are no contraindications.
- Iron levels must be checked because the body consumes large amounts of foods rich in this element, and its usual levels should not be higher than possible.
- It is important to eat vegetables wisely. They contain fiber that prevents constipation, which can be a side effect of this diet.
- The quality of the food is also important. Try to eat whole, natural, unprocessed foods.
A list of foods that are allowed and prohibited on the ketogenic diet will make many people happy. Nonetheless, nutritionists do not recommend a sudden switch to this diet. So, if pasta, porridge, sandwiches are often on the menu, and the next day you switch to a different diet, following a ketogenic diet (you need to know what foods are allowed and forbidden to not deviate from the nutrition plan), then this willis a constructive change to the institution. Therefore, even before starting a strict diet, you should gradually reduce your carbohydrate intake—up to 20 grams per day.
The main mistake dieters make is a complete loss of control over what they eat. Many people get an excess of protein by introducing a lot of fish, cheese, meat, and some forget that in nuts and grains, in addition to fat, there are carbohydrates. If you think fatty foods can be eaten as much as you want, you are dead wrong. On average, you need 2, 200 calories per day. It is recommended to reduce this number by up to 30% during periods when you need to adhere to a strict nutrition plan. It is possible to reduce your own diet by 10 or 20 percent, and you will lose weight anyway, but at a slower rate. At the same time, not only carefully monitor calorie content, but also pay attention to the balance of nutrients. You can't live without carbs at all, so you need to count them carefully, even in salads. If you exceed the allowable amount, you run the risk of leaving a state of ketosis.
How to get into ketosis fast
The most important rules that must always be kept in mind and strictly followed:
- Carb restriction - try to keep below 20 grams and over 35 grams per day.
- Protein - 0. 12 and 0. 16 grams per 1 kg body weight.
- Eat enough fat.
- Drink water - 3-4 liters per day.
- Fasting can be a great tool for increasing ketone production throughout the day.
- Say No to Snacks - Extra snacks can serve as a reason to stop or slow down weight loss.
Athlete's Ketogenic Menu
What can athletes do on a ketogenic diet? The standard ratio for athletes is this: per 1 kg of lean muscle, should provide 0. 22-0. 44 grams of carbohydrates, 2. 2 grams of protein and 1. 8-1. 88 grams of fat. If the athlete is following a targeted ketogenic diet, then it is necessary to use a carb supplement to calculate 0. 5-1 grams per 1 kg of dry weight before training. This part can be divided into two doses: before class and after class.
On a cyclic keto diet, it is customary to introduce an auxiliary portion of carbohydrates no earlier than 2 weeks after switching to this nutritional system. During carbohydrate loads, nutrient intake should be increased at a rate of 5-10 grams per 1 kg of dry weight, but in return, fat intake should be reduced. This will make it possible to maintain the correct calorie content of the menu.
The product list is no different from the main product list, so you can eat all the products that are not banned on the ketogenic diet. However, frenetic and prolonged use of this technique for athletic purposes is not recommended, as the system for forming ketone bodies is formed naturally in the absence of food, which can adversely affect the health of athletes.
keto diet for various diseases
The full list of foods allowed on the ketogenic diet to eliminate cardiovascular disease includes:
- Fish - omega-3 fatty acids lower triglyceride levels.
- Flaxseeds, avocados, broccoli, blackberries, Brussels sprouts - fiber helps lower cholesterol levels.
- Red peppers, almonds, tomatoes, green leafy vegetables, sunflower seeds, hazelnuts - beta-carotene, vitamin E, lycopene protect cholesterol from oxidation.
Consume 50-60 grams of carbohydrates 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 patient's body, which can lead to hypoglycemia. For type 2 diabetes, this menu can lower blood sugar levels and lose weight quickly. In addition, the lipid profile improved and the number of hypoglycemic drugs used decreased.
A basic checklist for a ketogenic diet for people with type 2 diabetes:
- avocado;
- yolk;
- Meat;
- Unrefined vegetable oils;
- nut;
- fish;
- Salo;
- seed;
- cream;
- butter;
- sour cream;
- cheese.
Protein - up to 1 gram per kilogram of body weight in the form of meat, fish, cottage cheese. Carbohydrates - 20-50 grams per day. Fat - 4: 1 by weight combined with protein and carbohydrates.
Little research has been done on the effects of the ketogenic diet in cancer patients, but it is safe to say that those on the ketogenic diet experienced slower tumor growth, improved sleep quality, better overall health, and increased chemotherapy response rates.
Keto Breakfast Recipes
The list of foods allowed on the breakfast keto diet includes:
- Butter - Ghee, butter, sesame seeds, coconut (liquid).
- Eggs - boiled, fried, in the form of omelets.
- Nuts - walnuts, pine nuts, pistachios, hazelnuts, cashews, almonds.
- flaxseed.
- Cheese - Cream, Mascarpone.
- Sour cream, cheese, heavy cream.
- Strawberries, cherries, raspberries, melons, blueberries, cranberries, blackberries.
What foods are strictly prohibited on the ketogenic diet?
- The oil is hydrogenated and processed.
- Milk - nonfat, whole, creamed, concentrated and canned.
Breakfast options:
- One espresso with 10g coconut oil, 2 fried eggs, 30g cheese. BJU will be on 25/34/1.
- We fry 2 eggs with bacon (30g) and drink espresso with 10g coconut milk. Peking University - 22/38/1.
- If you really want something sweet, then you can afford 100g of fat and soft cheese (30% fat) + 50g of sweetened fat sour cream (25% fat). We drink tea or coffee with heavy cream. Peking University - 15/40/3.
User-supplied delicious recipes will be a great choice for a 20-minute (538 kcal) keto breakfast. raw material:
- cream cheese - 100 g;
- Burger Cheese - 2;
- grated Parmesan cheese - 30 g;
- Ground beef with a fat content of 10-12% -150 g;
- Eggs - 4 pcs.
Separate the two egg yolks and place in a blender with the parmesan and cream cheese and blend. Beat two whites and combine the composition with the egg yolks. Heat a skillet over medium heat, pour in 1⁄4 of the mixture, and cook, stirring, for about 2 minutes. Next, you need to form the minced meat into small steaks and fry them in a skillet until done. Place a piece of cheese on top of the schnitzel, pour in a tablespoon of water and keep under the lid for a minute. An egg is beaten into a round shape, and after the protein is caught, the yolk is mixed and cooked under the lid. Here you can fry eggs in a pan this way without using a form.
No ketogenic breakfast is complete without oatmeal. This delicious porridge is ready in just 15 minutes (608 kcal). To make it, mix 1⁄4 cup oatmeal with 1/2 cup almond milk and 1 tablespoon flaxseed meal. Add 1⁄4 tsp. Coconut oil, coconut flakes and vanilla flavors. The ingredients must be cooked over low heat, stirring, until the composition thickens. When everything is ready, you can garnish with berries and add almond butter.
Losing weight is 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 version is that they don't have bread and rolls. You can apply the following scenarios:
- cheese + butter;
- cheese + pork or goose fat sauce;
- cheese + fish liver;
- Cheese + Peanut Butter.
Other healthy cereals are prepared in much the same way, and these are among the products allowed on the ketogenic diet. It doesn't take much time to cook such a dish. For example, this option prepares for 3 minutes (216 kcal).
raw material:
- sesame seeds, chopped - 4 tsp;
- Flaxseed meal - 4 teaspoons;
- Almond flour - 4 tsp;
- Almond milk - 120 ml;
- Erythritol powder - 1 tbsp. l. ;
- Salt - to taste.
Place ground sesame seeds, flax seeds, almond meal, erythritol in a separate bowl, stir and season with salt. Add the almond milk and microwave for 1 minute, you can cook until it thickens, stirring on the stove. Add more milk if necessary, sprinkle with washed, peeled berries and serve.
Keto Lunch Recipe
List of foods allowed on the ketogenic diet for dinner:
- Fatty and ground meat - beef, veal, poultry, pork (ham, bacon), lamb.
- Oils - Olives, Avocados, Macadamia Nuts.
- Fish - Trout, Halibut, Catfish, Mackerel, Salmon, Tuna, Cod.
- Seafood - oysters, clams, crabs, mussels, lobsters.
- Cheese - Mozzarella, Brie, Munster.
- Internal organs - heart, liver, tongue, kidneys.
- Vegetables and vegetables - cabbage (peking, cauliflower, broccoli, Brussels sprouts), cucumber, eggplant, celery, asparagus, zucchini, spinach, bell peppers.
- Spices - Salt, pepper, parsley, cinnamon, lemon or lime juice, cumin, oregano, coriander, rosemary, thyme, basil, nutmeg, chilli.
There are not too many restrictions on the foods that can go on a ketogenic diet, but when choosing meat, avoid processed, preserved and canned foods, as well as salami and hot dogs.
Lunch options:
- Cabbage Soup in Fatty Pork Soup. This will take 250ml of ready-made pork stock, add 100g of cabbage there and cook over low heat until done. In this composition, we add about 100 grams of fried pork. BJU - 20/78/4.
- Broth and salad. To make a salad, you need 100 grams of lettuce leaves, 50 grams of boiled chicken, 100 grams of avocado, and pine nuts. Chop everything into a separate bowl and season with vegetable oil. Similar dinner at BJU - 24/62/11.
- 100g roast duck and salad (100g avocado + 20g cheese + 100g tomatoes + 15g vegetable oil). Since duck contains a lot of fat, the BJU is 22/68/13.
You could substitute salmon fillets for the duck and it would be a great addition. Cooking time - 20 minutes. One serving has an energy value of 566 kcal.
raw material:
- Canned salmon - 150 g;
- Olive Oil - 2 tbsp. l. ;
- Ginger powder - 1/4 tsp;
- garlic - 1 clove;
- Avocado - 1;
- Water - 2 tablespoons. l. ;
- Coriander - 2 tbsp. l. ;
- Mayonnaise - 2 tbsp. l. ;
- sour cream - 80 ml;
- egg - 1;
- vegetable oil for frying;
- Salt, lemon juice - to taste.
First, the liquid should be poured from a can of salmon. In a deep bowl, whisk together chopped eggs, fish, garlic, ginger, and mayonnaise. Season with salt and make several patties. Fry over medium heat for 5 minutes. In a blender, whisk olive oil, lemon juice, sour cream, cilantro, avocado. If the mixture is thick then you need to add a little water.
As a stand-alone dish, you can make cauliflower with pork. It was ready quickly, 20 minutes and her taste was simply amazing. Contains 399 kcal.
raw material:
- Pork brisket - 100 g;
- black sesame seeds - 1 tsp;
- Pickled ginger - 1 tsp;
- Soy sauce - 1 tbsp. l. ;
- garlic - 2 cloves;
- Green peppers - 2;
- green onions - 2;
- Cauliflower - 1 head;
- fried sunflower oil;
- Eggs - 2 pcs.
The cauliflower should be divided into inflorescences. Heat sunflower oil in a frying pan and fry for 5 minutes. Then place in a separate bowl. Then you should make a thin omelet, for which the eggs are beaten a little and fried on both sides. Set the cooked omelet aside and start cooking the meat. Add the chopped garlic to the heated skillet and heat slightly. Arrange the meat as soon as the smell appears. At this time, cut the omelet into small pieces, and after the pork belly is fully cooked, add green onions and peppers, and fry for another minute. Then add scrambled eggs and cauliflower to the pan. After all the ingredients are heated, season with soy sauce and stir well. The dish is served on a plate and sprinkled with sesame seeds.
During the keto diet, the offerings on the menu should be as balanced and calculated as possible. The ketogenic soup is a must, it's made with pork, chicken, and beef like anything else. The only exception is fans. Onions, garlic, ginger, soy sauce or miso paste are great toppings for it.
Tomato Dinner Recipe
Dinner options:
- 100g fried salmon, lettuce leaves (100g), seasoned with vegetable oil (10g). We got BZHU 23/26/1.
- 1 cup beef broth (300ml) + 20g fatty butter (we pour it into the broth) + 1 hard boiled egg. Peking University - 15/31/1.
- Green Olive Salad (100g, use pitted olives) + lettuce (100g) + 20g cheese + 10ml vegetable oil. In total, BZHU - 6/34/1.
We recommend cooking pasta carbonara. Cooking time - 20 minutes. One serving has an energy value of 461 kcal.
raw material:
- egg yolk - 1;
- 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, pepper - to taste.
Garlic is fried in hot butter, then sliced bacon is added. Fry the meat products for 2-3 minutes, then add the wine. It is necessary to wait until the wine has evaporated, then remove the pan from the heat and place the bacon on the paper so it crisps and cools. Whisk egg yolks, cream and Parmesan cheese in a bowl until smooth. Cook shirataki. Place pasta, bacon, butter mixture in cold skillet, season with salt, and heat over medium heat. It is necessary to stir the paste until the composition thickens. Put the pasta in a bowl and sprinkle with freshly ground pepper.
Another delicacy for dinner is broccoli meat. Cooking - 7 hours. Peking University - 25/35/11.
raw material:
- 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 ingredients except broccoli in slow cooker and stir well. Cover and simmer on low heat for 7 hours. About an hour before the beef is cooked, add the broccoli. Garnish with sesame seeds.
snack
What foods can you eat on a keto diet in the time interval between main meals? If you can't introduce the required amount of fat into your diet, then use the snack that contains the most nutrients. For this, a keto bomb is being prepared:
- Coconut oil and butter.
- Butter, coconut, peanuts and cocoa butter.
You can add some berries, nuts, seeds. All ingredients are mixed and frozen in small molds. It's also good with coconut oil or cocoa butter for tea or espresso.
We also offer smoothies. Cooking time - 5 minutes. Peking University - 55/45/18.
raw material:
- Avocado - 1⁄2;
- water - 60 ml;
- Cocoa - 2 tbsp. 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. ;
- Pea or soy protein - 2 tbsp. l. Powder;
- Cinnamon, berries - to taste.
For this cocktail, place all ingredients in a blender, blend until you get a homogeneous mass and crush ice cubes. Sprinkle cinnamon and berries on top.
To lose weight, not only do you need to follow the rules and research the full product list of the keto diet, it's also important to correctly and accurately calculate the amount of nutrients you're consuming. For those trying to lose weight, there is no one menu, as each diet is chosen based on a person's individual needs, his weight and muscle mass. By compiling your own menu, you will correct and modify yourself. If you eat less fat than you need in one meal, you can add it to your next meal. If the body is training to exhaustion for a long time, it should increase the intake of nutrients.
in conclusion
A ketogenic diet (diet to eat foods rich in fat and protein) can not only shed excess pounds, it can also revolutionize your lifestyle. This innovative diet has found a huge following in Hollywood. Celebrities like Megan Fox and Kim Kardashian are hugely popular on this diet, especially since the keto-allowed foods are so delicious. The most basic rule is to be rule-oriented, and the results won't keep you waiting.