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

Science has now successfully proven that it is possible to lose weight by eating enough fatty foods, and you should not lose fat, which has always been considered the culprit for fullness. The keto diet is high in fat and low in carbohydrates and is known to many as a low carb diet. The aim of the technique is to introduce 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 adhere to the list of prohibited and permitted foods.

What is ketosis?

The thing 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 eliminate as many carbohydrates as possible, then it begins to use ketones as a source of energy. The right values of ketones guarantee the improvement of well-being, increase of physiological and intellectual performance, and the result is weight loss.

Ketone bodies are directly the same auxiliary or opposite source, which makes it possible to replace glucose and provide the body with the necessary energy. They are formed in the absence of sugar in the liver. The process of ketone body formation (ketosis) is triggered by the consumption of a small amount of carbohydrates that are able to be broken down immediately to maintain glucose levels, but a limited amount of protein must enter the body to cause this transformation.

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

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

Ketogenic diet options

Dr. Joseph Mercola managed to make a real breakthrough in nutrition. Analyzing the results of many experiments, he concluded that fats can not only be good for the body, but also help to lose weight safely, normalizing vital signs. A complete list of permitted products for the keto diet and a number of variations of this technique has been developed:

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

proportions of the keto diet

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

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

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

• 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 the menu

So you have decided to follow the keto diet. Of course, you are interested in what is possible and what is not possible with this power supply system. This is one of the unique diets in which breakdowns are very rare. This is because the feeling of hunger is not felt, as the menu is nutritious and varied. In principle, this is the only technique that can be safely applied during celebrations and holidays. One of the basic rules is that the fatter the product, the better it is for the diet and you do not have to think about how to add more fat to your own menu.

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

• avocado.
• Whole eggs.
• Greasy cheeses.
• Meat - beef, chicken (legs, legs, broth), pork (greaves).
• Greens - spinach, parsley, dill.
• Vegetables - cabbage, asparagus, broccoli, mushrooms, paprika.
• Oil - olive oil, butter.
• Cream, sour cream, cheese.
• Fish - salmon, mackerel, iwasi, anchovies.
• Delicacies - pumpkin and sunflower seeds, salted nuts.

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

• Fruits.
• carrots.
• Onions.
• sugar.
• Bread, chips, crackers, pastries.

Risks in the keto diet

The main problem with this diet plan is the low amount of fiber in the menu, which threatens to disrupt digestion. As a rule, this is expressed by the appearance of constipation and flatulence. In addition, you should always remember that a sharp decrease in carbohydrate intake can provoke a common consequence of this diet - dehydration. Because, 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 constantly throughout the day.

For a person who does not like sports, it is difficult to balance his own diet so as to adapt the body to the use of fat. There is a possibility of ketoacidosis, and this is a dangerous condition, almost intoxication of the body with a product of fat breakdown - acetone. The threat is huge for people with type 1 diabetes and dehydration.

Recommendations

Often, high-end nutritionists are not fans of the ketogenic method, as it can cause nutrient deficiencies. For this reason you need:

• Include in your own diet foods for the keto diet (the diet is based on a large consumption of meat products), rich in essential substances and prepare quality food.
• Before using the ketogenic diet for therapeutic purposes, first consult a doctor to make sure there are no contraindications.
• It is mandatory to check the level of iron, as the body will consume a large number of foods rich in this element, and its usual level should not be higher than possible norms.
• It is important to eat vegetables wisely. They contain fiber, which 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 on the keto diet will delight many. However, nutritionists do not recommend a sharp transition to such a diet. So, if the menu constantly had pasta, oatmeal, sandwiches and the next day switch to another diet, following a keto diet (you need to know the allowed and forbidden foods to avoid deviating from the diet plan), then this will be constructivechange for the body. Therefore, even before you start 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 weight is the absolute lack of control over what they eat. Many people consume large amounts of fish, cheese, meat, getting an excess of protein, some forget that in nuts and cereals, in addition to fat, there are also carbohydrates. If you think it is possible to eat as many fatty foods 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 allowable amount, then 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 observed:

1. Carbohydrate restriction - Try to keep below 20 g and over 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 tool to increase ketone production throughout the day.
6. Refusal of snacks - additional snacks can serve as a reason to stop or slow down weight loss.

Keto menu for athletes

What can keto dieters do? The standard ratios for athletes look like this: for every 1 kg of lean muscle mass should be supplied 0, 22-0, 44 g of carbohydrates, 2, 2 g of protein and 1, 8-1, 88 g of fat. If the athlete follows a targeted keto diet, then before training it is necessary to use an additional amount of carbohydrates when calculating 0, 5-1 g for every 1 kg of dry weight. This portion can be divided into two doses: before and after class.

In a cyclic keto diet, it is common to introduce additional portions of carbohydrates no earlier than 2 weeks after switching to this food system. During the period of carbohydrate load, nutrient intake should be increased by 5-10 g per 1 kg of dry weight, but in return reduce fat intake. This will make it possible to maintain the correct calorie content in the menu.

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

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.
• Flaxseeds, avocados, broccoli, blackberries, Brussels sprouts - fiber helps lower cholesterol levels.
• Red peppers, almonds, tomatoes, green leaves, sunflower seeds, hazelnuts - beta-carotene, vitamin E, lycopene protect cholesterol from oxidation.

Carbohydrates are consumed 50-60 grams per day.

The keto diet is contraindicated for people with type 1 diabetes. The threat is due to the fact that the body has no glycogen stores, which can cause hypoglycemia. In the case of type 2 diabetes, this type of menu allows for lower blood sugar levels and rapid weight loss. In addition, there has been 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;
• yolk;
• meat;
• unrefined vegetable oils;
• nuts;
• fish;
• Lard;
• seeds;
• cream;
• butter;
• cream;
• cheese.

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 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 certainty that patients on the keto diet experience tumor growth retardation, improved sleep quality, overall well-being, and an increased likelihood of remission with chemotherapy.

Recipes for Keto breakfast

The list of permitted foods for the keto diet for breakfast contains:

• Butter - ghee, butter, sesame, coconut (liquid).
• Eggs - boiled, fried, in the form of an omelet.
• Nuts - walnuts, pine nuts, pistachios, hazelnuts, cashews, almonds.
• Flaxseed.
• Cheese - creamy, mascarpone.
• Sour cream, cottage cheese, heavy 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 glass 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 jam, then you can afford 100 g of greasy cottage cheese (take 30% fat) + 50 g of greasy sour cream (25% fat) with sweetener. We drink tea or coffee with heavy cream. BJU - 15/40/3.

A delicious recipe from consumers 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;
• minced beef with a fat content of 10-12% -150 g;
• egg - 4 pcs.

Separate 2 egg yolks and put them in a blender along with parmesan and cream cheese, stir. Beat two egg whites and combine the composition with the yolks. Heat a skillet over medium heat, pour 1⁄4 of the mixture and cook for about 2 minutes, turning. Then you need to form small minced meatballs and fry until done in a pan. Put a piece of cheese on the chops, pour a tablespoon of water and hold for a minute under the lid. The egg is beaten into a round shape and after the egg white is caught, the yolk is stirred and prepared under the lid. Here you can do without a form, just fry an egg in a pan this way.

The keto diet breakfast is not complete without oatmeal. This delicious porridge is prepared in just 15 minutes (608 kcal). To do this, mix 1⁄4 cup of oatmeal with 1/2 cup of almond milk and 1 tablespoon of flaxseed flour. Add 1⁄4 tsp coconut oil, coconut shavings and vanilla to taste. The components should be boiled, stirring, on low heat until the composition thickens. Once everything is ready, you can decorate with berries and add almond oil.

Often weight loss people are interested in what you can eat on a keto diet and how to do without sandwiches. Sandwich options may vary. The only difference from the usual option is that they are prepared without bread and rolls. You can apply the following schemes:

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

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

Ingredients:

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

Put ground sesame seeds, flaxseed, almond flour, erythritol in a separate bowl, stir and season with salt. Add the almond milk and microwave for 1 minute, you can cook until thickened, stirring on the stove. If necessary, more milk can be added, sprinkled with washed, peeled fruit and served.

Recipes for keto lunch

List of permitted foods for the keto diet for dinner:

• Fatty meats and minced meat - beef, veal, poultry, pork (ham, bacon), lamb.
• Oil - olive oil, avocado, macadamia.
• Fish - trout, flounder, catfish, mackerel, salmon, tuna, cod.
• Seafood - oysters, mussels, crabs, mussels, lobsters.
• Siren - mozzarella, brie, munster.
• Offal - heart, liver, tongue, kidneys.
• Greens and vegetables - cabbage (Chinese, 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.

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

Lunch options:

1. Cabbage soup in greasy pork broth. This will require 250 ml of prepared pork broth, add 100 g of cabbage and cook until low heat. To this composition we add fried pork, approximately 100 g BJU - 20/78/4.
2. broth and salad. To make a salad, you need to take 100 g of lettuce leaves, 50 g of boiled chicken, 100 g of avocado, pine nuts. Everything is finely chopped in a separate bowl and seasoned with vegetable oil. BJU at a similar dinner - 24/62/11.
3. 100 g roast duck and salad (100 g avocado + 20 g cheese + 100 g tomatoes + 15 g vegetable oil). Due to the fact that duck contains a large amount of fat, BJU is 22/68/13.

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

Ingredients:

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

To begin with, you need to pour liquid from a jar of salmon. In a deep bowl, mix the finely chopped eggs, fish, garlic, ginger and mayonnaise. Season with salt and form a few patties. Fry over medium heat for 5 minutes. In a blender, beat the olive oil, lemon juice, sour cream, coriander, avocado. If the mixture is very thick, then you need to add a little water.

As a standalone dish you can cook cauliflower with pork. It cooks quickly, in 20 minutes, and it tastes just amazing. It contains 399 kcal.

Ingredients:

• pork breast - 100 g;
• black sesame - 1 teaspoon;
• marinated ginger - 1 teaspoon;
• 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 put in a separate bowl. Then you need to make a thin omelet, for this the eggs are beaten a little and fried on both sides. Set the cooked omelette aside and start cooking the meat. Put finely chopped garlic in a heated pan and heat it a little. As soon as the smell appears, distribute the meat. At this time, cut the omelette into small pieces and after the belly is cooked enough, add the green onions, peppers and fry for another minute. Then add the scrambled eggs and cauliflower to the pan. Once all the ingredients are warm, season with soy sauce and mix well. Arrange the dish on a plate and sprinkle with sesame seeds.

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

Recipes for keto dinner

Dinner options:

1. 100 g 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 fatty oil (throw it 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. Total BZHU - 6/34/1.

We suggest you cook the carbonara pasta. Cooking time - 20 minutes. The energy value of one serving is 461 kcal.

Ingredients:

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

Fry the garlic in hot oil, then add chopped bacon. Fry the meat product for 2-3 minutes, then add the wine. You need to wait until the wine evaporates, then remove the pan from the heat and place the bacon on paper so that it becomes crispy and cools. Beat the yolks, cream and parmesan in a bowl until smooth. Boil the shirataki. Put the mixture of pasta, bacon and butter in a cold pan, season with salt and put on medium heat. While the composition thickens, it is necessary to stir the paste. Put the pasta in bowls and sprinkle with freshly ground black pepper.

Another delicious dinner dish is meat with broccoli. Cooking - 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;
• 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 cooker, mix well. Cover and simmer on low heat for 7 hours. About an hour before cooking the beef, add the broccoli. Garnish with sesame seeds.

Snacks

What foods can be eaten on a keto diet in the intervals between main meals? If it is not possible to include the required amount of fat in your own diet, then it is possible to use snacks that include the most nutrients. A keto bomb is prepared 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 portions in small forms. It is also good to drink tea or espresso with coconut oil or cocoa butter.

We also offer smoothies. 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 . ;
• pea or soy protein - 2 tbsp. l. powder;
• cinnamon, berries - to taste.

For this cocktail, all the components are placed 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, you must not only follow the rules and study the full list of products of the keto diet, but it is also important to correctly and accurately calculate the number of nutrients eaten. For those who lose weight, there is no one menu, as each diet is chosen based on a person's personal needs, weight and muscle mass. By compiling your own menu, you will adjust and adjust yourself. If you eat less fat than you need during a meal, you can add them to your next meal. If the body is subjected to prolonged strenuous exercise, then the intake of nutrients should be increased.

Conclusion

The keto diet (diets can be consumed high in fat and protein) is a great way not only to lose unwanted weight, but also to completely change your lifestyle. This innovative diet has found huge followers in Hollywood. Stars like Megan Fox and Kim Kardashian thrive on this diet, especially since the permitted keto foods are so delicious. The most basic rule is to follow the rules and then the results will not make you wait.