Keto Diet: Allowed and Prohibited Diet Products, Diet and Sample Menu

Today, science has already successfully proven that it is possible to lose weight by eating enough fatty foods, and you shouldn't deprive yourself of fats, which have always been considered the culprits of satiety. The ketogenic diet is high in fat and low in carbs and is known to many as a low carb diet. The aim of the technique is to get the body into a metabolic state in which ketones begin to be synthesized. But for excellent results, you need to remember the ketogenic diet rules and strictly follow the list of prohibited 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 fats and at the same time remove carbs as much as possible, it will start using ketones as a source of energy. The correct values of ketones guarantee an improvement in well-being, an increase in physiological and intellectual performance, and the result of this is weight reduction.

Ketone bodies are directly the same auxiliary or opposite source that allow you to replace glucose and provide the body with the energy it needs. They are formed when there is a lack of sugar in the liver. The process of forming ketone bodies (ketosis) is triggered by the consumption of a small amount of carbohydrates, which are able to break down instantly to maintain glucose levels, but a limited amount of protein must enter the body to trigger this transformation.

When describing the ketogenic diet, we can safely say that by eating according to these laws, the body changes, starting to form energy, in fact, only from fats. The main advantages of such a power supply system:

• the feeling of hunger is reduced;
• there is power 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 came to the conclusion that fats can not only be useful for the body, but also help to safely lose weight, normalizing vital characteristics. A complete list of allowed keto diet products and several variations of this technique have been developed:

• Standard - 75% fat, while only 5% carbs and 20% protein. It is considered a low-carb, high-fat, moderately-protein system.
• High protein is similar to the standard type, but contains the most protein. The proportion is also 5% carbohydrates, but at the same time 60% fat and 35% protein.
• Cyclic ketogenic - contains high carb stages, for example for regular 5 days of the diet 2 high carb days are used.
• Directed - allows you to add carbohydrates to the diet before and after sport.

ketogenic diet proportions

Basal macronutrient compliance on the ketogenic diet for weight loss:

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

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

• Required protein - 225 g (90 kg × 2. 5). Which is equivalent to 900 calories (225 x 4).
• Carbs - 200 calories.
• Fat: 2300 - 900 - 200 = 1200 kcal. That's 1200/9 = 133 grams of fat.

Thus, we obtained the calculation of micronutrients per day:

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

menu formation

So you decided to follow the ketogenic diet. Of course, you are interested in what is possible and what is not possible with this energy system. This is one of the unique diets where 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 parties. One of the basic rules is that the fatter the product, the more diet-friendly, and you don't have to rack your brains to introduce more fats into your own menu.

The diet staple and product list for the ketogenic diet is quite extensive and is based on familiar and favorite ingredients:

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

On the list of prohibited foods for the ketogenic diet (the diet, as you already understood, involves the rejection of carbs):

• Fruit.
• Carrot.
• Onion.
• Sugar.
• Bread, chips, crackers, cakes.

Risks on the ketogenic 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 occurrence of constipation and flatulence. Also, you should always remember that a sharp decrease in carbohydrate intake can provoke a common consequence of this diet - dehydration. Because when switching to this method of eating, people often focus on what they eat and at the same time forget that drinking water is very important. It is recommended to drink a glass of water in the morning and drink constantly throughout the day.

It is difficult for a non-sports person to balance their own diet to adapt the body to the use of fats. There is a possibility of ketoacidosis, and this is an unsafe condition, almost intoxicating the body with a product of fat destruction - acetone. The threat is huge for people with type 1 diabetes and dehydration.

recommendations

High class nutritionists are often not fans of the ketogenic method as it can cause nutritional deficiencies. For that reason, you need:

• Introduce ketogenic diet foods into your own diet (the diet is based on a large consumption of meat products), rich in the necessary substances and cook food with quality.
• Before using the ketogenic diet for therapeutic purposes, consult a doctor first 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 that prevents constipation, which is a likely 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 prohibited foods on the ketogenic diet will please many. However, nutritionists do not recommend abruptly switching to this diet. So if the menu constantly had pasta, porridge, sandwiches and the next day you switch to a different diet, following a keto diet (you need to know the allowed and prohibited foods so you don't deviate from the nutritional plan), then this will be a change. constructive 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 those who lose weight is the absolute lack of control over what they eat. Many introduce a lot of fish, cheese, meat, getting an excess of protein, some forget that in nuts and grains, in addition to fats, carbohydrates are also present. If you think you can eat as many fatty foods as you want, you're wrong. On average, you need 2200 calories a day. During the period when you need to adhere to a strict nutritional plan, it is recommended to reduce this amount by a maximum of 30%. It is possible to reduce your own diet by 10% or 20%, the weight will drop 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 carbohydrates, so you need to carefully calculate their content, even if it's a salad. If you exceed the allowable amount, there is a risk of falling out of ketosis.

How to get into ketosis fast

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

1. Carbohydrate Restriction - Try to keep below 20g and above 35g per day.
2. Protein - 0. 12 and then 0. 16 g per 1 kg of weight.
3. Eat plenty of fat.
4. Drink water - 3-4 liters a day.
5. Fasting can be a good tool to increase ketone production throughout the day.
6. Refuse to Snack - Extra snacks can serve as a reason to stop or delay weight loss.

Keto menu for athletes

What can athletes do on a ketogenic diet? Standard proportions for athletes go 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 provided. If the athlete is following a targeted keto diet, 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 portion can be divided into two doses: before and after class.

On a cyclic ketogenic diet, it is customary to introduce auxiliary servings of carbohydrates no earlier than 2 weeks after switching to this system of nutrition. During the carbohydrate loading period, nutrient intake should be increased by 5-10 g per 1 kg of dry weight, but reduced fat intake in return. This will allow you to maintain the correct calorie content of the menu.

The list of products does not differ from the main one, so you can eat everything that is not prohibited on a ketogenic diet. However, it is not recommended to be zealous and use this technique for a long time for sports purposes, as the ketone body formation system is established by nature to survive in the absence of food, and this can negatively affect the athlete's health.

Keto Diet for Various Ailments

A complete list of foods allowed on the ketogenic diet to eliminate cardiovascular disease includes:

• Fish - Omega-3 fatty acids reduce triglyceride levels.
• Flaxseeds, avocados, broccoli, blackberries, Brussels sprouts - fiber helps reduce cholesterol levels.
• Red peppers, almonds, tomatoes, leafy greens, sunflower seeds, hazelnuts - beta-carotene, vitamin E, lycopene protect cholesterol from oxidation.

Carbohydrates consume 50-60 grams per day.

The ketogenic diet is contraindicated for people with type 1 diabetes. The threat is due to the fact that there are no stores of glycogen in the diseased body, which can cause hypoglycemia. In the case of type 2 diabetes, this type of menu allows you to reduce blood sugar levels and reduce weight quickly. In addition, there is an improvement in the lipid profile and a reduction in the number of hypoglycemic agents used.

Basic list of keto diet foods for type 2 diabetics:

• avocado;
• egg yolk;
• Me at;
• unrefined vegetable oils;
• nuts;
• fish;
• Hall;
• 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. Fats - by weight 4: 1 for the sum of protein 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 a slowdown in tumor growth, improved sleep quality, general well-being, and likelihood of remission. with chemotherapy increases.

Keto breakfast recipes

The list of allowed foods for the ketogenic 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.
• Linseed.
• Cheese - creamy, mascarpone.
• Sour cream, cottage cheese, sour cream.
• Strawberries, cherries, raspberries, melons, blueberries, cranberries, blackberries.

What foods are strictly contraindicated on a ketogenic 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. We fry 2 eggs with bacon (30 g), we drink espresso with 10 g of coconut milk. BJU - 22/38/1.
3. If you really want sweets, you can buy 100 g full-fat cottage cheese (take 30% fat) + 50 g full-fat sour cream (25% fat) with sweetener. We drink tea or coffee with cream. BJU - 15/40/3.

A delicious recipe from users will be a great choice for a ketogenic breakfast in 20 minutes (538 kcal). Ingredients:

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

Separate 2 yolks and place them in the blender along with the Parmesan and cream cheese, mix. Beat two egg whites and combine the composition with the yolks. Heat a skillet over medium heat, pour in 1⁄4 of the mixture and cook for about 2 minutes, turning. Then you need to form small cutlets of minced meat and fry until cooked in a pan. Place a piece of cheese on top of the chops, pour a tablespoon of water and hold for a minute under the lid. An egg is placed in a round shape and after the protein is seized, the yolk is mixed, cooked under the lid. Here you can do it without a pan, just frying an egg in a pan in this way.

Breakfast on a ketogenic diet 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 meal. Add 1⁄4 tsp. 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 decorate with fruit and add almond butter.

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

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

Other healthy cereals are prepared in approximately the same way, which are among the allowed products 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:

• chopped sesame seeds - 4 tsp;
• flaxseed flour - 4 teaspoons;
• almond flour - 4 tsp;
• almond milk - 120 ml;
• erythritol powder - 1 tbsp. I. ;
• salt - to taste.

Place ground sesame seeds, flaxseeds, 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, you can add more milk, sprinkle with washed and peeled fruit and serve.

Keto lunch recipes

List of allowed foods for the ketogenic diet for dinner:

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

The foods that can be on a ketogenic diet are not very limited, but processed, cured and canned foods, as well as salami, hot dogs, should be avoided when choosing meat.

Lunch options:

1. Soup with cabbage in fatty pork broth. This will require 250 ml of ready-made pork broth, 100 g of cabbage are added and boiled until cooked over low heat. To this composition we add fried pork, approximately 100 g. BJU - 78/20/4.
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 chopped in a separate bowl and seasoned with vegetable oil. BJU from a similar dinner - 24/62/11.
3. 100 g roast duck and salad (100 g avocado + 20 g cheese + 100 g tomato + 15 g vegetable oil). Due to the fact that duck contains a lot 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 of one serving is 566 kcal.

Ingredients:

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

To begin with, the liquid must be poured from a salmon pot. In a deep bowl, mix the chopped eggs, fish, garlic, ginger and mayonnaise. Season with salt and make several dumplings. Fry over medium heat for 5 minutes. In a blender, beat the olive oil, lemon juice, sour cream, cilantro, avocado. If the mixture is too thick, you will need to add some water.

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

Ingredients:

• pork breast - 100 g;
• black sesame - 1 tsp;
• pickled ginger - 1 tsp;
• soy sauce - 1 tbsp. I. ;
• garlic - 2 cloves;
• green pepper - 2 pcs. ;
• chives - 2 pcs. ;
• cauliflower - 1 head;
• sunflower oil for frying;
• egg - 2 pcs.

Cauliflower should be divided into inflorescences. Heat the sunflower oil in a skillet and fry for 5 minutes. Then place in a separate bowl. Then you must make a thin omelet, for this, the eggs are beaten a little and fried on both sides. Set the cooked omelet aside and start cooking the meat. Place the minced garlic in a heated pan and heat it up a bit. As soon as the smell appears, add the meat. At this point, cut the omelet into small pieces and when the pork belly is sufficiently cooked, add the chives, peppers and fry for another minute. Then add the scrambled eggs and cauliflower to the pan. After all ingredients are heated, season with soy sauce and stir well. The dish is placed on plates and sprinkled with sesame seeds.

During the ketogenic 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 vermicelli. Excellent ingredients for this are onion, garlic, ginger, soy sauce or miso paste.

Keto dinner recipes

Dinner options:

1. 100 g of fried salmon, lettuce leaf (100 g), flavored with vegetable oil (10 g). We received BZHU 23/26/1.
2. A cup of beef broth (300 ml) + 20 g of fat butter (we throw it in the broth) + 1 boiled egg. BJU - 15/31/1.
3. Salad of green olives (100 g, use pitted olives) + lettuce (100 g) + 20 g of cheese + 10 ml of vegetable oil. In total, BZHU - 06/34/1.

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

Ingredients:

• gem - 1 pcs. ;
• 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, black pepper - to taste.

The garlic is fried in hot butter and then sliced bacon is added. The meat product is fried for 2-3 minutes, then wine is added. It is necessary to wait until the wine evaporates, remove the pan from the heat and place the bacon on the paper so that it becomes crispy and cool. Whisk the egg yolks, cream and Parmesan in a bowl until smooth. Cook the shirataki. Place the dough mixture, bacon, butter in a cold skillet, season with salt and place over moderate heat. Until the composition thickens, it is necessary to stir the paste. Place the dough in bowls and sprinkle with freshly ground pepper.

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

Ingredients:

• white wine vinegar - 2 tbsp. I;
• broccoli - 1 head;
• liquid amino acids - 60 ml;
• coconut oil - 2 tbsp. I;
• red pepper - 1⁄2 tbsp. I;
• sesame - 1 tbsp. I. ;
• thinly sliced meat - 460 g;
• garlic - 2 cloves;
• apple cider vinegar - 2 tbsp. I.

Place all ingredients, except broccoli, in a slow cooker, stir well. Cover and cook over low heat for 7 hours. About an hour before the meat is cooked, add the broccoli. Decorate with sesame seeds.

Snacks

What foods can be consumed on a ketogenic diet in the intervals between main meals? If it is not possible to introduce the necessary amount of fats into your own diet, you can use snacks that include most of the nutrients. For this, a ketogenic bomb is 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 portions in small molds. It is also good to drink tea or espresso coffee along with coconut oil or cocoa butter.

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

Ingredients:

• avocado - 1⁄2;
• water - 60ml;
• cocoa - 2 tbsp. I;
• coconut milk - 240ml;
• ice - 1⁄2 cups;
• coconut oil - 1 tbsp. I. ;
• almond oil - 2 tbsp. I. ;
• chia seeds - 1⁄2 tbsp. I. ;
• pea or soy protein - 2 tbsp. I. in powder;
• cinnamon, berries - to taste.

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

To lose weight, not only do you need to be guided by the rules and study the full list of ketogenic diet products, but it is also important to correctly and accurately calculate the number of nutrients ingested. For those who lose weight, there is no single menu, as each diet is chosen based on a person's personal needs, weight and muscle mass. When compiling your own menu, you will correct and correct yourself. If you eat less fat than you need during one meal, you can add it to your next meal. If the body is subjected to prolonged and exhausting training, the nutrient intake must be increased.

Conclusion

The keto diet (foods on a diet can be consumed high in fat and protein) is a great way to not only shed unwanted pounds but also completely change your lifestyle. This innovative diet has found a huge following in Hollywood. Stars like Megan Fox and Kim Kardashian have thrived on this diet, especially since allowed ketogenic foods are so delicious. The most basic rule is to be guided by the rules, and then the results will not keep you waiting.