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

Science has now successfully proven that you can lose weight by eating enough fatty foods, and you should not always deprive yourself of fats, which are considered the culprit of satiety. The keto diet is high in fat and low in carbohydrates and is known to many as a low in carbohydrate diet. The purpose of the technique is to enter a metabolic state in which ketones are synthesized in the body. But to get great results, you need to remember the rules of the keto diet and strictly follow the list of forbidden and allowed foods.

What is ketosis?

The fact is that the human body adapts incredibly well to the substances it receives from food. If you overload the body with fats and at the same time remove as many carbohydrates as possible, then it begins to use ketones as a source of energy. Proper values of ketones guarantee improved well-being, increased physiological and intellectual performance, and the result is weight loss.

Ketone bodies are the same auxiliary or opposite source that allows you to directly replace glucose and provide the body with the necessary energy. Occurs when there is a deficiency of sugar in the liver. The process of ketone body formation (ketosis) is triggered by the consumption of small amounts of carbohydrates that can be broken down immediately to maintain glucose levels, but a limited amount of protein must enter the body to trigger this transformation.

When describing the keto diet, we can say with confidence that when eating according to these laws, the body begins to generate energy, in fact, only from fats. The main advantages of such a power supply system are:

• feeling hungry;
• there is a power supply;
• there is no need to reduce the amount of food.

Ketogenic Diet Options

Dr. Joseph Mercola has made a real breakthrough in nutrition. After analyzing the results of many experiments, he came to the conclusion that fats can not only be useful for the body, but also help to lose weight safely by normalizing vital features. A complete list of permitted keto diet products and a number of variations of this technique have been developed:

• Standard - 75% fat, only 5% carbohydrates and 20% protein. It is considered a low carbohydrate, high fat and moderate protein system.
• High protein is similar to the standard type, but contains the highest amount of protein. This ratio is 5% carbohydrates, 60% fat and 35% protein.
• Cyclic ketogenic - contains high-carbohydrate phases, for example, for 5 regular days of the diet, 2 high-carbohydrate days are used.
• Directed - Allows you to add carbohydrates to your diet before and after exercise.

ratios of keto diet

Primary macronutrient compliance in the keto diet for weight loss:

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

A sample calculation for losing weight is presented below. For example, the body weight is 90 kilograms. Daily caloric intake - 3000 kcal. Planned caloric intake - 2300 kcal (75% of energy expenditure).

• Required protein - 225 g (90 kg × 2, 5). This equates to 900 calories (225 x 4).
• Carbohydrates - 200 calories.
• Fat: 2300 - 900 - 200 = 1200 kcal. Which is 1200/9 = 133 grams of fat.

Thus, we obtained the calculation of micronutrients per day:

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

Menu formation

So you decided to follow a keto diet. Of course, you are interested in what is possible and what is not possible with this power system. This is one of the unique diets where disorders are very rare. This is because the menu is nutritious and varied, so you don't feel hungry. In principle, this is the only technique that can be safely used during celebrations and holidays. One of the basic rules is that the more fatty the product, the better for the diet, and you don't have to mix your brains to add more fat to your menu.

The list of basic diets and products for the keto diet is quite extensive and is based on such familiar and favorite ingredients:

• avocado.
• Whole eggs.
• Oily cheeses.
• Meat - beef, chicken (thigh, leg, broth), pork (eye).
• Greens - spinach, parsley, dill.
• Vegetables - cabbage, asparagus, broccoli, mushrooms, peppers.
• Butter - olive, butter.
• Cream, sour cream, cheese.
• Fish - salmon, mackerel, ivasi, anchovies.
• Delicates - pumpkin and sunflower seeds, salted nuts.

In the list of foods forbidden for the keto diet (diet, as you already understand, involves the rejection of carbohydrates):

• Fruit.
• root.
• onion.
• Sugar.
• Bread, chips, crackers, dough.

Risks in the keto diet

The main problem with this diet plan is the lack of fiber in the menu, which can lead to indigestion. As a rule, this is expressed by the formation of constipation and flatulence. In addition, you should always keep in mind that a sharp decrease in carbohydrate intake can lead to the overall result of this diet - dehydration. Because when switching to this diet, people often pay attention to what they eat and at the same time forget the importance of drinking water. It is recommended to drink a glass of water in the morning and drink continuously throughout the day.

For a person who does not like sports, it is difficult to balance their diet to adapt the body to the use of fats. There is a possibility of ketoacidosis, and this is a dangerous condition, the product of fat destruction - almost intoxication of the body with acetone. The risk is higher for people with type 1 diabetes and dehydration.

Recommendations

Often high-level nutritionists are not fans of the ketogenic method, as it can lead to malnutrition. For this reason you need:

• Include foods for the keto diet in your diet (the diet is based on large consumption of meat products), rich in necessary ingredients and cook meals in a quality manner.
• Before using a ketogenic diet for therapeutic purposes, consult your doctor first to make sure there are no contraindications.
• It is necessary to check the level of iron, because the body will consume a lot of foods rich in this element, and its normal level should not be higher than possible.
• 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 forbidden foods of the keto diet will delight many. However, nutritionists do not recommend such a diet. So, if you always have pasta, porridge, sandwiches on the menu, and the next day follow a keto diet and go on a different diet (you need to know the allowed and forbidden foods in order not to go beyond the diet plan), then it 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 not to control what they eat. Many people eat a lot of fish, cheese, meat, get too much protein, and some forget that nuts and grains contain carbohydrates in addition to fats. If you think it is possible to eat as much fatty food as you want, you are very wrong. On average, you need 2200 calories a day. It is recommended to reduce this figure by a maximum of 30% during the period when you need to follow a strict diet plan. It is possible to reduce your diet by 10% or 20%, you will lose weight anyway, but a little slower. At the same time, you need to carefully monitor not only the calorie content, but also the balance of nutrients. You can't do it at all without carbs, so even if it's a salad, you have to calculate their content carefully. If you exceed the allowable amount, then there is a risk of leaving the state of ketosis.

How to get into ketosis quickly

The most important rules that should always be remembered and strictly followed:

1. Carbohydrate Restriction - Try to keep less than 20 g and more than 35 g per day.
2. Protein - 0, 12 and then 0, 16 g per 1 kg of body weight.
3. Eat enough fat.
4. Drink water - 3-4 liters per day.
5. Fasting can be a good way to increase ketone production during the day.
6. Avoid snacks - Extra snacks can be 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 look like this: 0, 22-0, 44 g of carbohydrates, 2, 2 g of protein and 1, 8-1, 88 g of fat should be provided for every 1 kg of lean muscle mass. If the athlete follows a purposeful keto diet, it is necessary to use auxiliary carbohydrates at the rate of 0. 5-1 g per 1 kg of dry weight before training. This part can be divided into two doses: before and after class.

In a cyclic keto diet, it is customary to provide auxiliary portions of carbohydrates no later than 2 weeks after switching to this nutritional system. During the period of carbohydrate loading, food intake should be increased by 5-10 g per 1 kg of dry weight, but in return reduce fat intake. This will allow you to maintain the correct calorie content of the menu.

The list of products does not differ from the basics, so you can eat everything that is not forbidden in the keto diet. However, it is not recommended to be diligent and use this technique for sports purposes for a long time, because the system of formation of ketone bodies is set by nature to survive in the absence of food, and this can have a negative impact on health. of the athlete.

Keto diet for various diseases

The complete list of foods allowed for the keto diet to eliminate cardiovascular disease includes:

• Fish - omega-3 fatty acids lower triglyceride levels.
• Flaxseed, avocado, broccoli, blackberries, Brussels sprouts - fiber helps lower cholesterol levels.
• Red pepper, almonds, tomatoes, leafy greens, sunflower seeds, hazelnuts - beta-carotene, vitamin E, lycopene protect cholesterol from oxidation.

Consume 50-60 grams of carbohydrates per day.

Keto diet is contraindicated for people with type 1 diabetes. The danger is due to the lack of glycogen reserves in the patient's body, which can lead to hypoglycemia. In the case of type 2 diabetes, such a menu allows you to lower blood sugar levels and lose weight quickly. In addition, there is an improvement in the lipid profile and a decrease in the number of sugar-lowering drugs used.

The main list of keto diet foods for patients with type 2 diabetes:

• avocado;
• yellow;
• meat;
• unrefined vegetable oils;
• nuts;
• fish;
• salo;
• seed;
• cream;
• butter;
• xama;
• Cheese.

Proteins - in the form of meat, fish, cottage cheese up to 1 g per kg of body weight. Carbohydrates - 20-50 g per day. Fats - 4: 1 by weight of the sum of proteins and carbohydrates.

There is very little research on the effects of the keto diet on people with cancer, but it is safe to say that patients on a keto diet have a slower tumor growth, improved sleep quality, overall well-being, and disease. Remission increases with chemotherapy.

Keto breakfast recipes

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

• Butter - butter, butter, sesame, coconut (liquid).
• Eggs - boiled, fried, in the form of omelets.
• Hazelnuts - walnuts, pine nuts, pistachios, hazelnuts, cashews, almonds.
• Flax seeds.
• Cheese - creamy, mascarpone.
• Sour cream, cottage cheese, heavy cream.
• Strawberries, cherries, raspberries, melons, blueberries, cornel, blackberries.

What foods are strictly contraindicated in the keto diet?

• Oils are hydrogenated and processed.
• Milk - fat-free, whole, creamy, 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 pork (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 (take 30% fat) + 50 g of sour cream (25% fat) with a sweetener. We drink thick creamy tea or coffee. BJU - 15/40/3.

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

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

Separate the 2 yolks, put them in a blender with parmesan and cream cheese and mix. Beat the two whites and combine the ingredients with the yolks. Heat a pan over medium heat, pour in 1⁄4 of the mixture and cook for about 2 minutes, turning. After that, you need to make small cutlets from minced meat and fry in a pan until cooked. Put a piece of cheese on top of the cutlets, pour a tablespoon of water and keep under the lid for a minute. The eggs are beaten in a round shape, and after the protein is caught, the yolks are mixed and cooked under the lid. Here you can do without a form, just fry an egg in a pan in this way.

Breakfast in the 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 oatmeal with 1/2 cup almond milk and 1 tablespoon flaxseed flour. Add 1⁄4 tsp. coconut oil, coconut flakes and vanilla to taste. The components should be cooked on low heat until the mixture thickens. When everything is ready, you can decorate with berries and add almond oil.

Weight loss will be followed by fatigue and constant tiredness. Sandwich options can be different. The only difference from the usual version is that they are made without bread and rolls. You can apply the following schemes:

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

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

Ingredients:

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

Put ground sesame seeds, flax seeds, almond flour, erythritol in a separate bowl, mix and add salt. Add almond milk and microwave for 1 minute, stir in the oven and cook until thickened. 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 keto diet for dinner:

• Fatty meat and minced meat - beef, veal, poultry, pork (ham, pork), lamb.
• Butter - olive, avocado, macadamia.
• Fish - trout, halibut, catfish, mackerel, salmon, tuna, cod.
• Seafood - oysters, mussels, crayfish, mussels, lobster.
• Cheeses - mozzarella, brie, munster.
• Offal - heart, liver, tongue, kidneys.
• Greens and vegetables - 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 included in the keto diet are not very limited, but when choosing meat, it is necessary to avoid processed, dried and canned foods, as well as salami and sausage dishes.

Lunch options:

1. Soup with cabbage in greasy pork broth. For this you need 250 ml of ready-made pork broth, add 100 g of cabbage and cook on low heat until tender. To this composition we add fried pork, about 100 g BJU - 20/78/4.
2. broth and salad. To prepare the salad, you need 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.
3. 100 g of cooked duck and salad (100 g of avocado + 20 g of cheese + 100 g of tomatoes + 15 g of vegetable oil). Due to the high fat content of duck, BJU is 22/68/13.

You can make salmon cutlets instead of duck, which will be 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. ;
• cilantro - 2 tbsp. l. ;
• mayonnaise - 2 tbsp. l. ;
• sour cream - 80 ml;
• eggs - 1 piece;
• vegetable oil for frying;
• salt, lemon juice - to taste.

To start, pour the salmon liquid into a jar. In a deep bowl, combine finely chopped eggs, fish, garlic, ginger and mayonnaise. Sprinkle with salt and make a few meatballs. Fry for 5 minutes on medium heat. Beat olive oil, lemon juice, sour cream, cilantro, avocado in a blender. If the mixture is too thick, you need to add a little water.

As an independent dish, you can cook cauliflower with pork. It cooks quickly, in 20 minutes, and its taste is simply amazing. Contains 399 kcal.

Ingredients:

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

Cauliflower inflorescences should be cut. Heat sunflower oil in a pan and fry for 5 minutes. Then place in a separate bowl. Then you need to make a thin omelet, for which the eggs are slightly beaten and fried on both sides. Set aside the cooked omelette and start cooking the meat. Put finely chopped garlic in a preheated pan and heat a little. Arrange the meat as soon as it smells. At this time, cut the omelette into small pieces and when the pork is cooked enough, add the green onions, peppers and fry for another minute. Then add the beaten eggs and cauliflower to the pan. Once all the ingredients are heated, sprinkle with soy sauce and mix well. The dish is placed on plates and sprinkled with sesame seeds.

During the keto diet, the products on the menu should be as balanced and calculated as possible. Like any other, it is mandatory to drink keto broth made 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

Lunch options:

1. 100 g of fried salmon, lettuce (100 g), flavored with vegetable oil (10 g). We receive BZHU 23/26/1.
2. A glass of beef broth (300 ml) + 20 g of butter (throw in the broth) + 1 boiled egg. BJU - 15/31/1.
3. Green olive salad (100 g, use kernels) + lettuce (100 g) + 20 g of cheese + 10 ml of vegetable oil. In general, BZHU - 6/34/1.

We offer to cook carbonara pasta. Cooking time - 20 minutes. The energy value of one serving is 461 kcal.

Ingredients:

• yellow - 1 piece;
• butter - 20 g;
• pork - 180 g;
• dry white wine - 50 ml;
• cream 33% - 100 q;
• parmesan cheese - 100 q;
• garlic - 2 cloves;
• shirataki paste - 50 g;
• salt, ground pepper - to taste.

Fry the garlic in hot oil, then add sliced pork. The meat product is fried for 2-3 minutes, then wine is added. Wait until the wine evaporates, then remove the pan from the heat and place the bacon on a piece of paper to crisp and cool. In a bowl, beat the egg yolks, cream and parmesan until smooth. Boil in shirataki. Put the mixture of pasta, pork, butter in a cold pan, add salt and put on medium heat. Stir the paste until the composition thickens. Put the pasta in a bowl and sprinkle with freshly chopped pepper.

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

Ingredients:

• 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 seeds - 1 tbsp. l. ;
• finely sliced beef - 460 g;
• garlic - 2 cloves;
• apple cider vinegar - 2 tbsp. l.

Put all the ingredients except the broccoli in a slow cooker and mix well. Cover and cook on low heat for 7 hours. Add the broccoli about an hour before the beef is cooked. Garnish with sesame seeds.

Snacks

What foods can be eaten in the keto diet in the intervals between main meals? If it is not possible to include the required amount of fat in your diet, then it is possible to use snacks that contain the most nutrients. A keto bomb is made for this:

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

You can add a few berries, nuts, seeds. All components are mixed and frozen in small molds in portions. It is also good to drink tea or espresso with coconut oil or cocoa butter.

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

Ingredients:

• 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. ;
• peas or soy protein - 2 tbsp. l. dust;
• cinnamon, berries - to taste.

For this cocktail, all the ingredients are placed in a blender, mixed until a homogeneous mass is obtained and the ice is crushed. Sprinkle with cinnamon and berries.

To lose weight, it is important not only to follow the rules and learn the full list of products in the keto diet, but also to accurately and accurately calculate the number of foods eaten. There is no menu for weight loss, because each diet is selected based on a person's personal needs, weight and muscle mass. By creating your own menu, you will correct and adjust yourself. If you eat less fat than you need during a meal, you can add it to your next meal. If the body is exposed to a tiring workout for a long time, the intake of nutrients should be increased.

The result

Keto diet (foods in the diet can be consumed with high fat and protein) is not only an excellent way to lose unwanted weight, but also to completely change your lifestyle. This innovative diet has found a large audience in Hollywood. Stars like Megan Fox and Kim Kardashian thrive on this diet, especially since the allowed keto foods are so delicious. The most important rule is to follow the rules, then the results will not wait for you.