Keto diet: diet products allowed and forbidden, diet and sample menu

Currently, science has already successfully proven that it is possible to lose weight by eating enough fatty foods, and one should not deprive oneself of fats that have always been considered the culprits of satiety. The keto diet is rich in fat and low in carbohydrates and is known to many as a low carb diet. The goal of the technique is to introduce the body into a metabolic state in which ketones begin to be synthesized. But in order to achieve great results, you must remember the rules of the keto diet and strictly adhere to the list of forbidden and allowed foods.

What is ketosis?

The fact is that the human body is incredibly well adapted to the substances it receives from food. If you overload the body with fat and at the same time remove as many carbohydrates as possible, then it starts using 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 is a reduction in body weight.

Ketone bodies are directly the same auxiliary or opposite source that allows glucose replacement and supply the body with the necessary energy. They occur when there is a lack of sugar in the liver. The process of forming ketone bodies (ketosis) is triggered by the consumption of small amounts of carbohydrates, which can be broken down instantly to maintain glucose levels, but a limited amount of protein must enter the body to initiate this transformation.

When we describe the keto diet, we can say with certainty that when we eat according to these laws, the body changes, starting to form energy, in fact, only from fat. The main advantages of such a power supply system:

• the feeling of hunger is reduced;
• there is a supply of energy;
• there is no need to reduce the amount of food.

Ketogenic diet options

Dr. Joseph Mercola has managed to make a real breakthrough in nutrition. Analyzing the results of many experiments, he came to the conclusion that fats can not only be useful for the body, but also help in safe weight loss, normalizing vital characteristics. A complete list of permitted products for the keto diet and numerous variations of this technique have been developed:

• Standard - 75% fat, while only 5% carbohydrates and 20% protein. It is considered a system with a low carbohydrate content, high fat content and moderate protein.
• High protein is similar to the standard type, but contains the largest amount of protein. The content is also 5% carbohydrates, but at the same time 60% fat, 35% protein.
• Cyclic ketogens - contains phases with a high content of carbohydrates, for example, for 5 regular days a child is used 2 days with a high content of carbohydrates.
• Targeted - allows you to add carbohydrates to your diet before and after sports.

proportions of the keto diet

Basic compliance with macronutrients in the keto diet for weight loss:

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

An example of a calculation for weight loss is presented below. For example, body weight is 90 pounds. Daily calorie consumption - 3000 kcal. Planned calorie intake - 2300 kcal (75% of energy consumption).

• Required protein - 225 g (90 kg × 2, 5). Which equates 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:

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

Forming a menu

So, you have 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 in which breakdowns are very rare. This is because the feeling of hunger is not felt, because the menu is nutritious and varied. In principle, this is the only technique that can be safely applied during celebrations and feasts. One of the basic rules is that the fattier the product, the better it is for the diet and that you do not have to bother with how to add more fat to your own menu.

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

• Avocado.
• Whole eggs.
• Fatty cheeses.
• Meat - beef, chicken (thighs, thighs, soup), pork (greaves).
• Greens - spinach, primrose, dill.
• Vegetables - cabbage, asparagus, broccoli, mushrooms, peppers.
• Oil - olive, butter.
• Cream, sour cream, cheese.
• Fish - salmon, mackerel, ivasi, anchovies.
• Epistles - pumpkin and sunflower seeds, salted walnuts.

On the list of forbidden foods for the keto diet (diet, as you have already understood, includes the rejection of carbohydrates):

• Fruits.
• Carrots.
• Onions.
• Sugar.
• Bread, chips, crackers, pastries.

Risks of keto diet

The main problem with this diet plan is the small amount of fiber in the menu, which threatens to disrupt digestion. As a rule, this is expressed by the appearance of constipation and bloating. In addition, it should always be borne in mind that a sharp decrease in carbohydrate intake can cause the usual consequence of this diet - dehydration. Because, when switching to this way 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 to drink it constantly during the day.

It is difficult for a person who does not like sports to balance his own diet in order to adapt the body to the use of fats. There is a possibility of ketoacidosis, which is an uncertain condition, almost intoxication of the body with the product of fat destruction - acetone. The threat is huge for people with type 1 diabetes and dehydration.

Recommendations

Often top nutritionists are not fans of the ketogenic method because it can cause nutrient deficiencies. For this reason, you need:

• Introduce foods for the keto diet (the diet is built on a large consumption of meat products), rich in necessary substances and cook quality food.
• Before using a ketogenic diet for therapeutic purposes, first consult a doctor to make sure there are no contraindications.
• It is obligatory to check the level of iron, because the body will consume a large number 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.
• Food quality is also important. Try to eat whole, natural, unprocessed foods.

The list of allowed and forbidden foods of the keto diet will satisfy many. However, nutritionists do not recommend a sudden transition to such a diet. So, if the menu is constantly pasta, porridge, sandwiches, and the next day you switch to another diet, following the keto diet (you need to know what foods are allowed and forbidden in order not to deviate from the diet plan), then this will be a constructive change forbody. 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 is the absolute lack of control over what they eat. Many people eat 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 much fatty food as you want, then you are very wrong. On average, you need 2, 200 calories a day. During the period when you have to adhere to a strict diet 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 fall 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 carbs at all, so you need to carefully calculate their content, even if it’s a salad. If you exceed the allowed amount, there is a risk of leaving the state of ketosis.

How to quickly enter ketosis

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

1. Limit carbohydrate intake - try to keep the dose below 20 g and more than 35 g per day.
2. Protein - 0, 12, then 0, 16 g per 1 kg of body weight.
3. Eat enough fat.
4. Drink water - 3-4 liters a day.
5. Fasting can be a good way to increase ketone production during the day.
6. Refusing 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 keto diet? The standard ratios for athletes look something 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 fat should be given. If the athlete follows a targeted keto diet, then before training it is necessary to use an auxiliary amount of carbohydrates in the calculation of 0, 5-1 g for every 1 kg of dry weight. This part can be divided into two doses: before and after classes.

On a cyclic keto diet, it is usual to introduce auxiliary portions of carbohydrates not earlier than 2 weeks after switching to this diet. During the period of filling with carbohydrates, it is necessary to increase the intake of nutrients by 5-10 g per 1 kg of dry weight, but in turn reduce the intake of fat. This will allow you to maintain the correct calorie content in the menu.

The list of products is no different from the main one, so you can eat everything that is not forbidden on the keto diet. However, it is not recommended to be zealous and use this technique for sports purposes for a long time, because the system for the formation of ketone bodies is designed by nature to survive in the absence of food, and that can negatively affect health. athletes.

Keto diet for various diseases

The complete list of permitted foods 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 peppers, almonds, tomatoes, leafy vegetables, sunflower seeds, hazelnuts - beta-carotene, vitamin E, lycopene protect cholesterol from oxidation.

Carbohydrates are ingested 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 are no glycogen reserves in the diseased body, which can cause hypoglycemia. In the case of type 2 diabetes, this menu enables a reduction in blood sugar levels and a rapid reduction in body weight. In addition, there is an improvement in the lipid profile and a reduction in the number of drugs used to lower sugar.

Basic list of keto diet foods for type 2 diabetics:

• avocado;
• egg yolks;
• meat;
• unrefined vegetable oils;
• nuts;
• fish;
• fat;
• seeds;
• cream;
• butter;
• cream;
• sir.

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

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

Keto breakfast recipes

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

• Butter - ghee, butter, sesame, coconut (liquid).
• Eggs - boiled, fried, in the shape of an omelet.
• Nuts - walnuts, pine nuts, pistachios, hazelnuts, cashews, almonds.
• Flaxseed.
• Cheese - creamy, mascarpone.
• Sour cream, cottage cheese, thick sour cream.
• Strawberries, cherries, raspberries, melons, blueberries, cranberries, blackberries.

What foods are strictly contraindicated in the keto 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 25/34/1.
2. 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 afford 100 g of fatty cottage cheese (take 30% fat) + 50 g of fatty sour cream (25% fat) with a sweetener. We drink tea or coffee with thick cream. BJU - 15/40/3.

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

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

Separate 2 egg yolks and put them in a blender together with parmesan and cream cheese, mix. Whisk the two egg whites and combine the mixture with the egg yolks. Heat a frying pan over medium heat, pour 1⁄4 of the mixture and cook for about 2 minutes, turning. Then you need to form small chops from the minced meat and fry until cooked in a pan. Put a piece of cheese on the chops, pour a spoonful of water over it and keep it under the lid for a minute. The egg is rolled into a round shape and after the proteins are grabbed, the yolks are mixed, cooked under the lid. Here you can also without form, just fry the egg in a pan this way.

Breakfast on a keto 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 flour. Add 1⁄4 teaspoon. coconut oil, coconut flakes and vanilla to taste. The components must be cooked, stirring, on low heat until the composition thickens. Once everything is ready, you can decorate with berries and add almond butter.

Often skinny people are interested in what you can eat on a keto diet and how without a sandwich. Sandwich options may vary. The only difference compared to the usual version is that they are prepared without bread and pastries. You can apply the following schemes:

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

Other healthy cereals, which are among the permitted products for the keto 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 flour - 4 teaspoons;
• almond flour - 4 teaspoons;
• almond milk - 120 ml;
• erythritol powder - 1 tbsp. l. ;
• salt - to taste.

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

Keto recipes for lunch

List of allowed foods for the keto diet for dinner:

• Fatty meat and minced meat - beef, veal, poultry, pork (ham, bacon), lamb.
• Oil - olive, avocado, macadamia.
• Fish - trout, trout, catfish, mackerel, salmon, tuna, cod.
• Seafood - oysters, shellfish, crabs, mussels, lobsters.
• Cheeses - mozzarella, brie, munster.
• Guts - heart, liver, tongue, kidneys.
• Greens and vegetables - cabbage (Beijing, cauliflower, broccoli, Brussels sprouts), cucumbers, eggplant, celery, asparagus, zucchini, spinach, sweet peppers.
• Spices - salt, pepper, primrose, cinnamon, lemon or lime juice, cumin, oregano, coriander, rosemary, thyme, basil, nutmeg, chili.

Foods that may be on the keto diet are not too limited, but when choosing meat, processed, dried and canned foods should be avoided, as well as salami and hot dogs.

Lunch options:

1. Cabbage soup in fatty pork soup. This will require 250 ml of ready-made pork soup, add 100 g of cabbage and cook until cooked over low heat. To this composition we add fried pork, approx. 100 g. BJU - 20/78/4.
2. soup and salad. To make a salad, you need to take 100 g of lettuce leaves, 50 g of cooked chicken, 100 g of avocado, pine nuts. Everything is finely chopped in a special bowl and seasoned with vegetable oil. BJU similar dinners - 24/62/11.
3. 100 g roasted duck and salad (100 g avocado + 20 g cheese + 100 g tomatoes + 15 g 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 chops, 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 teaspoon;
• garlic - 1 clove;
• avocado - 1 pc;
• water - 2 tbsp. l. ;
• cilantro - 2 tbsp. l. ;
• mayonnaise - 2 tbsp. l. ;
• sour cream - 80 ml;
• egg - 1 pc;
• vegetable oil for frying;
• with, lemon juice - to taste.

To begin with, the liquid should be poured from a jar of salmon. In a deep bowl, mix finely chopped eggs, fish, garlic, ginger and mayonnaise. Add salt and shape a few burgers. Fry over medium heat for 5 minutes. In a blender, whisk together the olive oil, lemon juice, sour cream, cilantro, avocado. If the mixture is very thick, it is necessary to add a little water.

As a standalone dish, you can cook cauliflower with pork. It is prepared quickly, in 20 minutes, and its taste is simply amazing. It contains 399 kcal.

Ingredients:

• pork breast - 100 g;
• black sesame - 1 tsp;
• sour 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;
• egg - 2 pcs.

Cauliflower should be broken into inflorescences. Heat the sunflower oil in a pan and fry for 5 minutes. Then place in a special bowl. Then you need to make a thin omelet, for that the eggs are slightly beaten and fried on both sides. Set the cooked omelette aside and start cooking the meat. Put finely chopped garlic in a heated sherpa and heat it a little. As soon as the smell appears, expose the meat. Meanwhile, cut the omelette into small pieces and when the belly is cooked enough, add the green onions, peppers and fry for another minute. Then add scrambled eggs and cauliflower to the pan. Once all the ingredients are heated, season the soy sauce and mix well. The dish is arranged on plates and sprinkled with sesame seeds.

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

Keto Recipes for Dinner

Dinner options:

1. 100 g of fried salmon, lettuce leaf (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 (throw in the soup) + 1 boiled egg. BJU - 15/31/1.
3. Green olive salad (100 g, use pitted olives) + lettuce (100 g) + 20 g of cheese + 10 ml of vegetable oil. Total, BZHU - 6/34/1.

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

Ingredients:

• egg yolks - 1 pc. ;
• butter - 20 g;
• bacon - 180 g;
• dry white wine - 50 ml;
• cream 33% - 100 g;
• parmesan - 100 g;
• garlic - 2 cloves;
• shirataki paste - 50 g;
• salt, ground pepper - to taste.

Fry the garlic in hot butter, then add sliced bacon. The meat product is fried for 2-3 minutes, then wine is added. It is necessary to wait for the wine to evaporate, then remove the sherpa from the heat and place the bacon on paper to make it crispy and cool. Whisk the egg yolks, sour cream and parmesan in a bowl until smooth. Boil the shirataki. Put the mixture of pasta, bacon and butter in a cold pan, add salt and put on a moderate heat. Until the composition thickens, it is necessary to mix the paste. Put the pasta in a bowl and sprinkle with freshly ground pepper.

Another delicious dish for dinner is meat with broccoli. Cooking - 7 hours. BJU - 35. 25. 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. ;
• thinly sliced beef - 460 g;
• garlic - 2 cloves;
• apple cider vinegar - 2 tbsp. l.

Put all the ingredients, except the broccoli, in a slow stove, mix 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.

Snacks

What foods can you eat on a 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 being prepared for this:

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

You can add a few berries, nuts, seeds. All components are mixed and frozen in portions in small molds. It is also good to drink tea or espresso 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 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, all the components are put in a blender, mixed until a homogeneous mass is obtained and the ice is crushed. Sprinkle with cinnamon and berries on top.

To lose weight, not only do you need to follow the rules and study the complete list of products on the keto diet, but it is also important to correctly and accurately calculate the number of nutrients consumed. For those who are thin, there is no single menu, because each diet is chosen based on a person's personal needs, weight and muscle mass. By compiling your own menu, you will correct and change yourself. If you eat less fat during a meal than you need, you can add it to your next meal. If the body is subjected to prolonged strenuous training, then the intake of nutrients should be increased.

Conclusion

The keto diet (foods on a diet can be consumed rich in fats and proteins) is a great way to not only lose unwanted pounds, but also completely change your lifestyle. This innovative diet has met with great followers in Hollywood. Stars like Megan Fox and Kim Kardashian have progressed on this diet, especially since the allowed keto food is so delicious. The most basic rule is to follow the rules and then the results will not make you wait.