Keto diet: permitted and prohibited diet products, diet and sample menus

Currently, science has successfully proven that it is possible to lose weight by eating enough fatty foods, and you should not deprive yourself of fat, which is always considered a cause of satiety. The keto diet is high in fat and low in carbohydrates and is widely known as a low in carbohydrate diet. The goal of this technique is to enter the body into a metabolic state where ketones begin to be synthesized. But to achieve excellent results, you need to keep in mind the rules of the keto diet and adhere to the list of prohibited and allowed foods.

What is ketosis?

The problem is that the human body is highly adapted to what substances it receives with food. If you burden the body with fat and at the same time remove as many carbohydrates as possible, then it starts using ketones as an energy source. Proper ketone values guarantee an increase in well -being, an increase in physiological and intellectual performance, and the result is weight loss.

The ketone body directly is an additional or opposite source of the same that makes it possible to replace glucose and supply the body with the necessary energy. They are formed when there is a lack of sugar in the liver. The process of ketone body formation (ketosis) is triggered by the consumption of small amounts of carbohydrates, which are able to break 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 safely say that when eating according to this law, the body turns, begins to form energy, in fact, only from fat. The main advantages of such a power supply system:

• decreased hunger;
• there is an energy supply;
• 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 fat is not only useful for the body, but also helps to lose weight safely, normalizing vital features. A complete list of permitted keto diet products and several variations of this technique have been developed:

• Standard - 75% fat, while 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. The proportion is also 5% carbohydrate, but at the same time 60% fat, 35% protein.
• Ketogenic cycle - contains high levels of carbohydrates, for example, for 5 days of a normal diet, 2 days of high carbohydrates are used.
• Directed - makes it possible to add carbohydrates to the diet before and after exercise.

proportion of keto diet

Adherence to basic macronutrients in the keto diet for weight loss:

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

Examples of calculations for weight loss are presented below. For example, the weight is 90 kilograms. Daily calorie consumption - 3000 kcal. Planned caloric intake - 2300 kcal (75% of energy expenditure).

• Protein required - 225 g (90 kg × 2. 5). That equates 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 a daily micronutrient count:

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

Menu formation

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 those unique diets where damage is very rare. This is because the feeling of hunger is not felt, because the menu is nutritious and varied. Basically, this is the only technique that can be used safely during festivals and celebrations. One of the basic rules is that the fatter the product, the more appropriate to the diet, and you don’t have to squeeze your brain on how to incorporate more fat into your own menu.

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

• Avocado.
• Whole eggs.
• Fatty cheese.
• Meat - beef, chicken (thighs, legs, soup), pork (greaves).
• Greens - spinach, parsley, dill.
• Vegetables - cabbage, asparagus, broccoli, mushrooms, peppers.
• Oil - olive, butter.
• Cream, sour cream, cheese.
• Fish - salmon, mackerel, ivory, anchovies.
• Specialties - pumpkin seeds and sunflowers, salted beans.

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

• fruits.
• carrot.
• onion.
• sugar.
• Bread, chips, crackers, pastries.

Risks on a keto diet

The main problem with this diet plan is the low amount of fiber on the menu, which threatens to interfere with digestion. As a rule, this is expressed by the occurrence of constipation and bloating. In addition, you should always remember that a sharp decrease in carbohydrate intake can trigger a common consequence of this diet - dehydration. Because, when turning to this method of eating, people often focus on what they are eating, 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 drink it continuously throughout the day.

It is difficult for someone who does not like sports to balance their own diet in order to adapt to the use of fat. There is a possibility of ketoacidosis, and this is an unsafe condition, almost intoxicating the body with fat -destroying products - acetone. The threat is very great for people with type 1 diabetes and dehydration.

Proposal

Often high -class nutritionists are not fans of ketogenic methods, as it can lead to nutrient deficiencies. For this reason, you need:

• Introduce foods for the keto diet into your own diet (a diet built on the use of abundant meat products), be rich in the necessary ingredients, and cook the food in a quality way.
• Before using a ketogenic diet for therapeutic purposes, consult a doctor first to ensure there are no contraindications.
• It is mandatory to check the level of iron, because the body will consume a large amount of foods rich in this element, and normal levels should not be higher than the norm as possible.
• It is important to eat vegetables wisely. It contains fiber that prevents constipation, which is a possible side effect of this diet.
• Food quality is also important. Try to eat whole, natural, unprocessed foods.

The list of allowed and forbidden foods in the keto diet will delight many. Nevertheless, nutritionists do not recommend switching to such a diet abruptly. So, if the menu always has pasta, porridge, sandwiches, and the next day you switch to a different diet, following a keto diet (you need to know what foods are allowed and forbidden so as not to deviate from the diet plan), then this will be a constructive change tobody. Therefore, even before starting a strict diet, you should reduce the amount of carbohydrates consumed gradually - up to 20 grams per day.

The main mistake of those who lose weight is the lack of absolute control over what they eat. Many introduce large amounts of fish, cheese, meat, get an excess of protein, some forget that in nuts and grains, in addition to fat, carbohydrates are also present. If you think that it is possible to eat as many fatty foods as you want, then you are very much mistaken. On average, you need 2200 calories per day. During the period you need 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 go down anyway, but a little slower. At the same time, it is necessary to carefully monitor not only the caloric content, but also the balance of nutrients. You can’t do without carbs at all, so you need to calculate its content carefully, even if it’s a salad. If you exceed the allowable amount, then there is a risk of leaving a state of ketosis.

How to get into ketosis fast

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

1. Carbohydrate Restriction - Try to keep below 20g and over 35g a day.
2. Protein - 0. 12 and then 0. 16 g per 1 kg of weight.
3. Eat enough fat.
4. Drinking water - 3-4 liters a day.
5. Fasting can be a good tool to increase ketone production throughout the day.
6. Rejection of snacks - extra snacks can be a reason to stop or slow down weight loss.

Keto menu for athletes

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

On a cyclic keto diet, it is customary to introduce additional portions of carbohydrates no earlier than 2 weeks after switching to this nutritional system. During the period of carbohydrate loading, nutrient intake should be increased at the rate of 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 everything that is not prohibited in the keto diet. However, it is not recommended to get excited and use this technique for a long time for sports purposes, because the ketone body formation system is naturally set to survive without food, and this can affect 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 peppers, almonds, tomatoes, leafy vegetables, sunflower seeds, hazelnuts-beta-carotene, vitamin E, lycopene protect cholesterol from oxidation.

Carbohydrates take 50-60 grams a day.

The keto diet is contraindicated for people with type 1 diabetes. This threat is due to the fact that there are no glycogen reserves in the sick body, which can lead to hypoglycemia. In the case of type 2 diabetes, this type of menu makes it possible to reduce blood sugar levels and lose weight quickly. In addition, there was an increase in the lipid profile and a reduction in the number of sugar -lowering drugs used.

Basic list of keto diet foods for type 2 diabetes patients:

• avocado;
• yolk;
• meat;
• unrefined vegetable oils;
• nuts;
• fish;
• salo;
• seed;
• cream;
• butter;
• sour 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 - by weight 4: 1 to the amount of protein and carbohydrates.

There are few studies on the effects of the keto diet on cancer patients, but it can be said with certainty that patients on the keto diet experience a slowdown in tumor growth, better sleep quality, overall well -being, and possible remission with increased chemotherapy.

Keto Breakfast Recipe

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

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

What are the strictly forbidden foods on the keto diet?

• The oil is hydrogenated and processed.
• Milk - skimmed, whole, with cream, concentrate 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 fried 2 eggs with bacon (30 g), drank espresso with 10 g of coconut milk. BJU - 22/38/1.
3. If you really want sweets, then you can afford 100 g of fat cottage cheese (take 30% fat) + 50 g of fat sour cream (25% fat) with sweetener. We drink tea or coffee with thick cream. BJU - 15/40/3.

Delicious recipes 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 cheese - 30 g;
• ground beef with a fat content of 10-12% -150 g;
• eggs - 4 pcs.

Separate the 2 yolks and put them in a blender along with the Parmesan and cream cheese, mix. Beat two whites and combine the composition with the yolks. Heat a pan over medium heat, pour in 1⁄4 of the batter and cook for about 2 minutes, inverted. Next, you need to form small pieces of minced meat and fry until cooked in a pan. Place a piece of cheese on top of the piece of meat, pour a tablespoon of water and hold for one minute under the lid. The eggs are pushed into a round shape and after the protein has been seized, the egg yolks are mixed, cooked under a lid. Here you can do without form, just fry the eggs in a pan this way.

Breakfast with a keto diet is not complete without oats. This delicious porridge is prepared in just 15 minutes (608 kcal). To make it, mix 1⁄4 cup oatmeal with 1/2 cup almond milk and 1 tablespoon flaxseed. Add 1⁄4 teaspoon. coconut oil, coconut flakes and vanilla to taste. The components must be cooked, stirring, over low heat until the composition thickens. After everything is ready, you can garnish with berries and add almond butter.

Often weight loss is interested in what you can eat on a keto diet and how to do it without a sandwich. Sandwich options may vary. The only difference from the regular version is that it is prepared without bread and rolls. You can apply for the following schemes:

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

Other healthy grains are prepared in a more or less similar way, i. e. among the products allowed for the keto diet. 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 tbsp;
• flaxseed 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 into a separate bowl, stir and season with salt. Add almond milk and microwave for 1 minute, can cook until thickened, stirring on the stove. If necessary, it is possible to add more milk, sprinkle with washed, peeled berries and serve.

Keto Lunch Recipe

List of foods allowed for the keto diet for dinner:

• Fatty meats and minced meats - beef, veal, chicken, pork (ham, bacon), mutton.
• Oils - olive, avocado, macadamia.
• Fish - trout, halibut, catfish, mackerel, salmon, tuna, cod.
• Seafood - oysters, clams, crabs, mussels, lobster.
• Cheese - mozzarella, brie, munster.
• Offal - heart, liver, tongue, kidneys.
• Vegetables and greens-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.

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

Lunch options:

1. Soup with cabbage in a fatty pork broth. This requires 250 ml of ready -made pork broth, 100 g of cabbage added there and cooked until cooked over low heat. To this composition we add fried pork, about 100 g BJU - 20/78/4.
2. soups and salads. To make a salad, you need to take 100 g of lettuce, 50 g of boiled chicken, 100 g of avocado, pine nuts. Everything is finely chopped into a separate bowl and seasoned with vegetable oil. BJU 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 ducks include a large amount of fat, BJU is 22/68/13.

Instead of duck, you can make salmon cuts, which would 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. ;
• coriander - 2 tbsp. l. ;
• mayonnaise - 2 tbsp. l. ;
• sour cream - 80 ml;
• eggs - 1 pc;
• vegetable oil for frying;
• salt, lemon juice - to taste.

To start, the liquid should be poured out of the salmon jar. In a deep bowl, stir in finely chopped eggs, fish, garlic, ginger and mayonnaise. Season with salt and form some patties. Fry over medium heat for 5 minutes. In a blender, beat olive oil, lemon juice, sour cream, coriander, avocado. If the dough is very thick, then you need to add a little water.

As an independent dish, you can cook cauliflower with pork. It’s prepared quickly, in 20 minutes, and it tastes amazing. Contains 399 kcal.

Ingredients:

• pork - 100 g;
• black sesame seeds - 1 tsp;
• ginger orange - 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;
• eggs - 2 pcs.

Cauliflower should be broken into inflorescences. Heat 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 lightly and fried on both sides. Place the cooked omelet on the side and start cooking the meat. Put the finely chopped garlic into a preheated pan and heat slightly. As soon as the smell appears, place the meat. At this point, cut the omelet into small pieces and once the pork belly is cooked enough, add the green onions, peppers and fry for another minute. Then put the scrambled eggs and cauliflower into the pan. After all the ingredients are heated, season with soy sauce and stir until well combined. The dish is laid out on a plate and sprinkled 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 soup, which is prepared, like any other, from pork, chicken, and beef. The only exception is vermicelli. The best ingredients for it are onion, garlic, ginger, soy sauce or miso paste.

Keto Dinner Recipe

Dinner options:

1. 100 g of fried salmon, lettuce (100 g), flavored with vegetable oil (10 g). We got BZHU 23/26/1.
2. A cup of beef broth (300 ml) + 20 g of fat butter (we throw it into the soup) + 1 boiled egg. BJU - 31/15/1.
3. Green olive salad (100 g, use pitted olives) + salad (100 g) + 20 g of cheese + 10 ml of vegetable oil. Overall, BZHU - 6/34/1.

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

Ingredients:

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

Garlic is fried in hot butter, then sliced bacon is added to it. Meat products are fried for 2-3 minutes, then wine is added. It should wait until the wine has evaporated, then remove the pan from the heat and place the bacon on paper so that it becomes crispy and cool. Beat egg yolks, cream and parmesan in a bowl until smooth. Rebus shirataki. Place the pasta, bacon, butter mixture in a cold pan, season with salt and place over medium heat. So that the composition thickens, it is necessary to stir the paste. Place the pasta in a bowl and sprinkle with freshly ground pepper.

Another delicious dish for dinner 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. l;
• sesame seeds - 1 tbsp. l. ;
• thinly sliced beef - 460 g;
• garlic - 2 cloves;
• apple cider vinegar - 2 tbsp. l.

Place all ingredients, except broccoli, in a slow cooker, stirring thoroughly. 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 be eaten with a keto diet in the interval between main meals? If it is not possible to include the required amount of fat into your own diet, then you can use the snacks that contain the most nutrients. For this, keto bombs are being prepared:

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

You can add some berries, nuts, seeds. All components are mixed and frozen in the inside of a small mold. It is also good to drink tea or espresso along with coconut oil or cocoa butter.

We also offer smoothies. Cooking time - 5 min. BJU - 55/45/18.

Ingredients:

• avocado - 1⁄2;
• air - 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. ;
• nuts or soy protein - 2 tbsp. l. powder;
• cinnamon, berries - to taste.

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

To lose weight, you not only need to be guided by the rules and review the full list of products on the keto diet, it is also important to correctly and accurately calculate the amount of nutrients consumed. 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 correct and amend yourself. If you eat less fat than you need during the meal, you can add it to the next meal. If the body undergoes prolonged strenuous exercise, then nutrient intake needs to be increased.

Conclusion

The keto diet (foods in the diet can be eaten high in fat and protein) is the best way to not only lose unwanted weight, but also change your lifestyle completely. This innovative diet has found a large following in Hollywood. Stars like Megan Fox and Kim Kardashian have thrived on this diet, mainly because the keto foods allowed are so delicious. The most basic rules are rule -guided, and then the results won’t keep you waiting.