Keto diet for beginners: pros and cons, menu, recipes

The keto diet gets its name from the word ketosis. This condition is characterized by an increase in the level of ketone bodies in the body, which it later uses to maintain its own vital functions.

If a person does not receive enough carbohydrates from food, the liver begins to produce ketone bodies from fatty acids. They are an alternative source of energy. As a result, the balance of fats, proteins and carbohydrates changes, which allows you to start the process of burning fat in the body.

[Video] Dr. Berg - KETO DIET: what is the main advantage of the ketogenic diet? Why should you start?

Keto Diet Basics

Ketosis is the body's response to the production of ketone bodies. They are represented by molecules that carry energy charge. The body produces ketone bodies only when it does not receive enough glucose from food, that is, when blood sugar levels are low.

Simple carbohydrates from food break down quickly, which causes an increase in blood glucose levels. If there are not enough of them, the body triggers the production of ketone bodies. In this case, it is necessary that the amount of protein supplied with food is sufficient. Otherwise, the body will begin to process its own muscle mass.

We can talk about ketosis from the moment when the body starts the process of producing ketone bodies. If you completely give up food, it will start very soon. However, such a radical method of losing weight poses a health hazard.

In order not to harm your body, it is better to resort to the keto diet. Moreover, it can be observed over a long period of time. It will not cause damage to your health, and the process of losing excess weight will be started.

[Video] Dr. Berg - What is ketosis? What is the essence of the keto diet?

How it works?

We used to think, or rather, we were so often told, that glucose is needed to start metabolism. Where can I get it? Of course, in foods with a lot of carbohydrates - cereals, whole flour, fruits.

Try a more gentle diet, but similar in principle to keto - low carb high fat or lchf diet (high fat low carbohydrate).

However, in this case, the body burns these quick and long-lasting carbohydrates without touching the existing fat at all. It is, as it were, put aside for a “rainy day” and is an emergency reserve, which greatly upsets us.

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The Ketogenic diet is based on a lack of carbohydrates. As soon as the body realizes that there is not enough fast fuel, it takes on the resources that are already available, that is, our deposits on the sides and hips.

Ketosis sets in - the body takes energy from fats. Sounds like a dream.

Rules for achieving ketosis

To put your body into a state of ketosis, you must follow these guidelines:

• The total daily amount of carbohydrates supplied to the body from food should be equal to 35-50 grams. In its pure form, this number is 20 g.
• You can eat foods containing fats on a keto diet without any fear that the weight loss process will be suspended. In this case, they are sources of energy.
• You will need to drink at least 3 liters of clean water per day.
• Snacks are prohibited on a keto diet, as they provoke an increase in insulin levels in the blood.
• During the diet, you need to do physical exercise, but it should not be exhausting. Half an hour of exercise per day is enough to speed up the process of fat breakdown.
• To lose excess weight, you need to cut your daily calorie intake by 500 kcal. To gain muscle mass, you need, on the contrary, to increase your daily caloric intake by 500 kcal. These are not absolute values ​​and can be changed depending on the body's weight and energy expenditure.
• Salt consumption should be limited.
• You need to eat at least 5 times a day with an interval of 3-4 hours. The last meal should take place three hours before the night's rest.

If you follow all the rules of the keto diet, you will be able to lose 0.5-2.5 kg of weight in a week. As for specific numbers, the final result depends on the individual characteristics of the body. The diet is popular both among ordinary people and among bodybuilding athletes. This is because there is no loss of muscle mass during the keto diet. Celebrities such as Alice Milano, Melissa McCartney and Kim Kardashian do not hide their addiction to the keto diet.

[Video] Dr. Berg - Keto Adaptation: How to Get into Ketosis?

Keto pudding with chia seeds

This pudding is suitable for those who are not used to having a big breakfast. Grapefruit juice will charge you with vitamins, and chia seeds and peanuts will leave you feeling full for a long time.

To prepare you will need:

• Juice of 1 grapefruit
• Kiwi-1/2 pcs.
• Chia seeds - 2 tbsp.
• Peanuts-1 tbsp.

KBJU of ready-made keto pudding with chia seeds (per 100 g)

Preparation

• Grind chia seeds and peanuts.

• Add juice of 1 grapefruit.

• Mix all ingredients. Garnish with kiwi slices.

Stages of adaptation of the body to ketosis

1. Stage 1.

   The entire volume of carbohydrates should be consumed in the first half of the day. In this case, the energy from them will be completely recycled. Then glycogen will begin to connect, which will produce its own glucose.

2. Stage 2.

   Carbohydrate foods are kept to a minimum. Now glycogen from the liver and muscles is entirely responsible for energy production. After another 2-3 days, the body will begin to look for alternative sources of energy.

3. Stage 3.

   After three days, all glycogen reserves will be depleted. The body has 2 sources left from which it can get energy - proteins and fats. Fats will begin to burn, but full-fledged ketosis has not yet occurred at the third stage. The body begins to process proteins that come with food into glucose. If a person does not receive enough protein products, the body will burn muscle, which is very bad. Therefore, the keto diet involves doubling the proteins in the menu. That is, instead of 2 g of protein, for each kilogram of weight you will now need to eat 4 g.

4. Stage 4.

   After a week, the body understands that carbohydrates will not be supplied with food. Then he begins to draw it from fat deposits. Only from this moment can we consider that ketosis is fully started.

What is keto nutrition?

If you are already familiar with this term, then you can safely move on to the point about what you can eat. I also collected recipes for every day.

If you haven’t heard about this nutrition yet, I advise you to stay here and read. It will be useful.

Did you know that you can and should eat fat to lose weight? Almost all doctors in the world are now writing about this. Butter, lard, and pork are no longer on the stop list for many stars and athletes. How is this possible?

The name of the diet in English is Ketogenic, which means “rich in fat” in English. If fried potatoes come to mind, you're wrong.

Mark Gieman, a famous American nutritionist, gives an example:

“How is foie gras (goose liver filled with fat) prepared? The goose is forcibly and for a long time fattened... is it really fat? No, carbohydrates! It’s not fat that causes fatty liver disease, it’s sugar.”

We are not talking about fried food, but about enriched with healthy fats. There are many of these in fish, oil, nuts, and some vegetables. These elements are extremely important for the body, especially useful for nursing mothers. Omega 3 and other microelements help restore hormonal balance, affect the regular cycle, and are also necessary for the child in the first two years of life for further normal brain development. If you want to raise a person with a flexible and inquisitive mind, do not forget to eat the foods listed below while breastfeeding, and also be sure to introduce them into your baby's diet.

Strictly speaking, the Ketogenic diet can hardly be called a diet. Rather, it is a daily nutrition system with a rich diet and a specific list of products. It takes into account the daily weight of proteins, fats and carbohydrates. This way you get all the necessary elements, eat well and lose weight.

Three types of keto diet

There are three types of keto diets, including:

• Standard weight loss plan.

  The standard keto diet is the easiest option for beginners to lose excess weight. This scheme does not involve refeeds; this is the name given to certain time periods during which it is necessary to increase the amount of carbohydrate foods. The balance of fats, carbohydrates and proteins does not change throughout the diet. This option is optimal for people who do not engage in active sports, or who feel good during training with a low intake of carbohydrates into the body.

• Targeted weight loss technique.

  A targeted keto diet involves the introduction of refeeds, that is, it will be necessary to eat carbohydrate foods. This is done before and after physical activity. Such refeeds allow you to increase the effectiveness of your workouts by increasing blood glucose levels. The rest of the time, a person should adhere to the keto diet menu. It is necessary to introduce refeeds to people who experience a loss of strength during physical activity.

• Cyclical keto diet.

  The cyclical keto diet involves the introduction of refeeds at a time when the glycogen reserve in muscle mass is completely depleted. This version of the keto diet is suitable for people who are clearly aware of when exactly they need to increase the intake of carbohydrates in their food. That is, it is more suitable for “advanced” users. It is impossible to accurately determine the time of glycogen depletion, since this is a purely individual process. To decide on it, you will need to try other, easier options for the keto diet.

If you are trying the keto diet for the first time, then it is best to start with the standard method. After just 7 days, you will be able to adequately assess your own well-being and how the keto diet affects the duration and intensity of physical activity. If your health worsens, or you experience a loss of strength, then your body needs to be recharged with carbohydrates. So it's time to switch to a targeted or cyclical keto diet.

Eggs baked with avocado

Treat yourself to a luxurious vitamin-rich breakfast of quail eggs baked with avocado and cheese. Preparation does not require much time, the main thing is to preheat the oven.

To prepare you will need:

• Avocado-1 pc.
• Quail eggs - 2 pcs.
• Cheese-20 g
• Dry garlic-1 tbsp.
• Olive oil-1 tsp.
• Salt, pepper to taste

KBJU of ready-made eggs baked with avocado (per 100 g)

Preparation

1. Preheat the oven to 180 degrees.
2. Prepare the avocado: cut it into two parts, remove the pit. Add salt, pepper, dry garlic and brush with olive oil.
3. In the place where the avocado pit was located, break a quail egg and sprinkle with grated cheese. We do the same with the other half of the avocado.
4. Place the two avocado halves in the oven and bake for 10 minutes.

Keto diet meal plan

To start following a standard keto diet, you need to calculate your daily calorie intake. If you plan to lose weight by burning fat, then you will need to subtract 500 kcal from the resulting number. If you need to gain muscle mass, then you will need to add 500 kcal to the resulting number.

To determine lean muscle mass, you need to know your body fat percentage. If it is not possible to accurately calculate it, then you can rely on the picture presented.

First you need to calculate your daily intake of proteins and carbohydrates. The remaining number will be allocated to fats.

Calculation example: a man weighs 80 kg and his height is 175 cm.

His body fat is 20% and his lean muscle mass is 64 kg. He is faced with the task of burning excess fat. The daily calorie content is equal to 2500 kcal - this number allows him to eat normally, but not lose weight. To start the process of burning fat, 500 kcal is taken away from 2500. So, to burn fat, a man will need to receive 2000 kcal per day.

These include:

• Proteins: 2.2*64 = 140 g (560 kcal).
• Carbohydrates: 0.44*64 = 28 (112 kcal).
• Fats: 2000 – 560 = 1328 kcal (150 g).

You can divide the resulting amount of fats, carbohydrates and proteins into 4 meals. Although this condition is not mandatory. A person can eat at his own discretion. The main thing is that the balance is not upset.

The daily requirement of kilocalories can be calculated using the Mifflin-Geor formula. It is adapted to the lifestyle of a modern person in 1990.

Calculation example: (10×70)+(6.25×165)-(5×25)-161 = 700+1031-125-161=1445 - daily calorie content

Calculation example: 5+(10×90)+(6.25×180)–(5×30) = 5+900+1125-150 = 1880 – daily calorie content.

Targeted Ketone Diet

To adhere to a targeted keto diet, you need to add 0.5 - 1 g of carbohydrates before each lesson. They will be used during training as a source of energy. In order not to exceed the specified calorie content, the amount of fat can be reduced. If necessary, the entire amount of carbohydrate food can be divided into 2 meals. Half is consumed before training, and the other half after training.

Cyclical ketone diet

After 14 days from the start of the diet, 5-10 g of carbohydrates are added per 1 kg of dry weight. Carbohydrate loading can last for 9-36 hours. You need to start with the minimum number of hours, namely nine. Gradually it will be necessary to add two hours at a time and monitor the result. On such days, you should eat protein foods, but cut down on fats so as not to go beyond the daily caloric intake. Carbohydrate loading is repeated once a week.

If the goal of the keto diet is to burn fat, then on carbohydrate days the daily calorie content is left the same, without subtracting 500 kcal from it.

Top keto recipes for advanced

The selection is aimed at those who love cooking and are wondering what to cook on a keto diet. I have selected several dishes and preparations that please me time after time. All recipes contain calculated BJU and can be used in many dishes. Most of them are close to traditional analogues, and some even surpass them. Original and very tasty dishes are suitable not only for weight loss, but also for the holiday table.

Crust - base for keto cauliflower pizza

The dough is made quickly and, most importantly, does not contain flour. The recipe is designed for 6 servings, and for cooking you will need:

• 1 medium head of cauliflower;
• 100 g hard Mozzarella cheese;
• 50 g parmesan or any hard cheese;
• 1 egg;
• granulated garlic and oregano to taste.

Process:

1. Mix grated cheese. Frozen cabbage should be thawed first. Fresh, just take it apart into inflorescences and finely chop it, and then heat it up in the microwave. 4-5 minutes are enough for the cabbage to become soft.
2. Remove excess water from cabbage and add spices and cheeses. Mix the mixture thoroughly.
3. Transfer the dough to parchment paper. Bake for about 10 minutes at 180°C. You should end up with a golden crust or pizza crust.
4. The finished crust can be used immediately to make pizza, or you can freeze it and use it for future use.
5. When preparing pizza, brush the crust with tomato sauce and sprinkle with cheese, add your favorite toppings, and then bake in a preheated oven at maximum power for about 3-5 minutes for a fresh crust and about 10-12 minutes for a frozen one.

Nutritional Information Per Serving:

• calories - 210 kcal
• proteins - 19.2 g
• fats - 11.4 g
• carbohydrates - 6.5 g
• fiber - 2.7 g
• net carbs - 3.8 g

Keto pie crust

This recipe makes a low-carb holiday pie. You can use any filling: cheese and egg, cabbage, meat, berry, cottage cheese, and so on. Instead of wheat flour, almond flour is used, but the taste of the cake cannot be distinguished from the original.

Ingredients for 8 servings:

• 1.25 cups almond flour;
• 3 tbsp. l. butter
• 2 tbsp. l. coconut flour;
• 1 large and lightly beaten egg;
• 0.25 cups cream cheese;
• 0.5 tsp. xanthan gum;
• 0.25 tsp salt;

Preparation:

1. Mix flour, xanthan gum and salt. Add the cream cheese and butter and begin kneading until a smooth dough forms. Roll the base into a ball and wrap in plastic wrap. Place in the refrigerator for at least 30 minutes.
2. Remove chilled dough and place between 2 sheets of parchment. Roll out carefully. Give the workpiece the desired size and cool for half an hour.
3. Before baking, the crust can be brushed with an egg mixture. And if you plan to make the base for the pie, pierce the dough with a fork in several places. This will prevent bubbles from appearing on its surface.
4. Bake at 218°C for about 10 minutes. Then cover the dough with a lid or strip of foil and return to the oven for another 2-3 minutes. Watch the cake carefully—almond flour batter burns easily.

Nutritional Information Per Serving:

• calories - 162 kcal
• proteins - 5 g
• fats - 14.5 g
• carbohydrates - 4 g
• fiber - 2.8 g
• net carbs - 1.2 g

Cheesy keto spaghetti

The keto dish fully replaces Italian pasta. You only need 2 components:

• hard mozzarella - 200-225 g;
• 1 large egg yolk - about 20 g.

Preparation:

1. Grind the cheese and place it in a convenient bowl. Microwave for 60 seconds and stir thoroughly. If the mozzarella has not melted, reheat it.
2. Add the yolk when the cheese has cooled slightly. Mix the mixture until smooth.
3. Place the dough between a couple of sheets of parchment and roll out gently. It is desirable that the thickness of the workpiece is about 30 mm. After that, the top layer of paper is removed, and the dough is cut into thin strips and put in the refrigerator for 6-12 hours.
4. Boil water without adding salt. Transfer the dough to the pan and cook for 30 to 60 minutes. It is extremely important not to overcook the dough in water, otherwise the spaghetti will lose its shape.
5. The finished pasta is washed with cold water, separating the stuck together strips. As the mozzarella cools, it will harden, approaching the appearance and taste of pasta.

Nutritional value per 100 g of spaghetti:

• calories - 287 kcal
• proteins - 26.5 g
• fats - 18.4 g
• carbohydrates - 3.1 g
• fiber - 0 g
• net carbs - 3.1 g

The most fluffy keto buns

The diet excludes baking, but allows keto bread. Flavored buns can be used for sandwiches or hamburgers.

Ingredients for 4 servings:

• 150 g almond flour;
• 40 g psyllium;
• 3 egg whites;
• 10 g baking powder for dough;
• 10 g apple cider vinegar;
• salt, flax or sesame seeds - to taste.

Preparation:

1. Combine flour and dry ingredients. Dilute the vinegar with hot water, pour into the mixture and stir. Add the protein and beat with a blender until smooth.
2. Divide the dough into 4 pieces. Form the buns and place them on a baking sheet, topping with flax seeds. Bake at 175°C for 50-60 minutes.

Nutritional value per 100 g:

• calories - 299 kcal
• proteins - 15.8 g
• fats – 26 g
• carbohydrates - 1.6 g
• fiber - 1.3 g
• net carbs - 0.3 g

Best keto cupcake

Low carb keto blueberry muffins are the best option for dessert or snack. And if you use allulose, then the muffin will be indistinguishable from the usual baked goods.

Ingredients:

• 800 g cottage cheese;
• 4 eggs;
• 7 tbsp. l. sweetener;
• 0.5 cups blueberries;
• 2-4 tbsp. l. yogurt;
• lemon zest - to taste.

Instructions:

1. Separate the protein and pour into a non-metallic bowl. Beat until thick foam forms.
2. Combine the yolk with sweetener. Beat them with a blender to get an airy mass. Gently stir the cottage cheese into it, and if the latter is too dry, add a little yogurt.
3. Keep stirring. When the mass becomes homogeneous, transfer the whites into it. It is better to use a silicone spatula so that the dough retains its airy texture. At the same stage, add berries and lemon zest.
4. Preheat oven to 140°C. Divide the batter between the pans and bake for about 1 hour.

Nutritional value per 100 g:

• calories - 161 kcal
• proteins - 16.5 g
• fats - 8.8 g
• carbohydrates - 2.9 g
• fiber - 2.5 g
• net carbs - 0.1 g

Calorie counting apps for Android and IOS

It is very convenient to calculate daily caloric intake using special applications. They are designed for both Android and IOS operating system users. You can download them from PlayMarket and AppStore.

The applications are freely available and there is no need to pay for them. However, some of them are supplemented with special paid options that allow you to expand the capabilities of the program you are using. Although the standard version will be enough to count kilocalories.

List of the most convenient and frequently downloaded applications for counting calories:

• My Fitness.
• Fat Secret counter.
• Lifesum counter.
• YAZIO.
• Calorie counter from Dine4Fit.

Keto muffins with cottage cheese

Nutritious cottage cheese muffins made with coconut flour are great for breakfast, but can also be served as a dessert.

To prepare you will need:

• Cottage cheese-300 g
• Chicken eggs - 3 pcs.
• Coconut flour-60 g
• Butter-100 g
• Sugar substitute (Erythritol)-40 g

KBJU of ready-made keto muffins (per 100 g)

Preparation

1. The butter needs to be melted. Mix with cottage cheese, eggs and sugar substitute. Beat with a blender.
2. Add 60 g of coconut flour to the mixture. Mix.
3. Pour the batter into the muffin tin. Bake in the oven at 180 degrees for 25 minutes.

Menu for a week of keto diet

Example keto diet menu No. 1:

Example keto diet menu No. 2:

The presented keto diet menu is designed for those people who plan to burn fat rather than gain muscle mass. That is, 500 kcal was removed from the daily calorie intake.

Easy Keto Recipes for Beginners

A beginner is unlikely to want to tinker with recipes that require rare ingredients or complex dishes. For beginners, a list of simple recipes for every day is more suitable. Cooked this way will not be a reason for disappointment in keto.

Breakfast

Chia seed pudding is a versatile and easy breakfast. For this recipe you will need:

• 0.5 glasses of milk;
• 2 tbsp. l. chia seeds;
• sweetener and vanillin - to taste.

The washed seeds are poured with milk in the evening and put in the refrigerator. Add sweetener or vanilla if desired. During the night, chia swells, acquiring a viscous consistency. With a minimum of carbohydrates, such a breakfast is rich in fiber and nutrients.

The second option involves pancakes. They will need:

• 200 g cottage cheese;
• 4 eggs;
• 50 g butter;
• 1 tbsp. l. psyllium.

Preparation:

• Combine eggs with cottage cheese and psyllium. Mix the mixture until a homogeneous mass is formed. It is advisable to leave the dough for a few minutes to make it thicker.
• Place oil on a heated frying pan. And as soon as it melts, we start making pancakes. It is enough to fry them on each side for 2-4 minutes.

Toppings include keto syrup, sour cream or heavy cream, as well as fresh berries or keto-friendly nuts.

Lunches

For beginners, here are recipes for simple but satisfying keto salads. To prepare one of these you will need:

• 4 boiled eggs;
• 1 avocado;
• 4 fried slices of bacon;
• 0.25 cups finely chopped green onions;
• 3-4 tbsp. l. fat sour cream;
• 1 tsp. lemon juice;
• pepper, garlic powder and salt - to taste.

The eggs should be peeled and mashed with a fork. Add diced avocado and bacon, lemon juice, herbs, garlic and spices. Stir and then add sour cream. Egg salad makes 2 servings, each serving no more than 6g net carbs.

For lunch or dinner, you can also make an unusual keto vegetarian “risotto”, which can also be used as a side dish for any meat or fish.

Ingredients:

• 400 g cauliflower inflorescences, crushed into crumbs;
• 250 ml chicken or meat broth;
• 200 g pumpkin;
• 60 g champignons;
• 50 ml cream;
• 30 g grated parmesan;
• salt, garlic and other spices - to taste.

Cooking process:

1. Cut the pumpkin into small cubes and place in an oven preheated to 180°C for 15-30 minutes. Boil the prepared cabbage by dipping the inflorescence grains into boiling water for 2-5 minutes.
2. Take 1-2 cloves of garlic, chop finely and fry for a few seconds. Add cauliflower and remaining spices and salt. Sauté for about 2 minutes before adding broth to the side dish. Leave it to evaporate, stirring the dishes occasionally.
3. Mushrooms need to be fried separately, after peeling and cutting. Combine them with pumpkin and cream, and then add some grated cheese. Stir.
4. Spread the pumpkin-mushroom mixture on top of the cauliflower “rice.” Sprinkle with remaining cheese.

100 g of dish contains 146 kcal. BJU:

• proteins - 7.5 g
• fats - 8.5 g
• carbohydrates - 12 g
• fiber - 3.1 g
• net carbs - 9 g

Dinners

Suitable for dinner:

• green salads;
• zucchini puree;
• green beans, etc.

The basic recipe is an analogue of rice. Ingredients:

• 600 g cauliflower;
• 50 g butter;
• salt and pepper - optional.

The head of cabbage is broken into inflorescences, each of which is crushed into large crumbs. The prepared “cereals” are boiled in salted water and then seasoned with butter. As a result, per 100 g there are only 5.4 g of carbohydrates. And half of them are fiber.

The optimal addition to a vegetable side dish would be baked poultry, meat or fish. To prevent the dish from seeming bland, season it with homemade mayonnaise or pesto sauce. To prepare the latter you will need:

• 2 cups chopped fresh basil leaves;
• 0.5 cups olive oil;
• 2/3 cup grated parmesan;
• 1/3 cup pine nuts;
• garlic, salt and pepper - to taste.

The ingredients are mixed and pureed with a blender until a homogeneous paste is obtained. Spices are added last. This sauce contains no more than 2 g of carbohydrates, as well as 7 g of protein and 16 g of fat.

Snacks

Suitable basic snacks include:

• nuts and nut butters;
• boiled eggs, including stuffed egg halves;
• cottage cheese with cream or yogurt;
• olives;
• high-quality cheeses and fatty sausages;
• fat bombs;
• kozinaki without sugar, etc.

You can bake parmesan slices for a cheesy version of chips. They are good on their own, and can also serve as a base for a variety of fillings - from mascarpone to liver pate.

You can replace the usual sandwich with cabbage or lettuce leaves. Use them as a base on which to layer avocado slices or finely chopped vegetables, as well as bacon, meat or cheese.

Dessert

The simplest keto treat is made by whipping mascarpone. If desired, the cheese cream can be supplemented with:

• natural cocoa;
• coconut flakes;
• fresh berries or permitted fruits.

Variations of sweet breakfasts - desserts in the format of curd soufflés and cheesecakes. No less accessible is the recipe for low-carb Bounty sweets. They will need:

• 60 g coconut flakes;
• 60 ml coconut or heavy cream;
• 50 g sweetener;
• dark chocolate without added sugar.

For preparation:

1. Mix coconut ingredients with sweetener. Place the base in the refrigerator until it reaches a uniform and thick consistency.
2. While the base is cooling, melt the chocolate. The candies are formed in a silicone mold or in ice trays greased with vegetable oil. But do not fill the cells completely - leave a few millimeters from the edge and fill the filling with icing. And when the chocolate hardens, carefully turn the “Bounty” over and repeat the procedure.

100 g of this dessert contains about 10-14 g of carbohydrates and 3-4 g of fiber. Moreover, the weight of one candy does not exceed 30 g.

Allowed and prohibited foods on the keto diet

Allowed keto diet foods:

Food products that can be eaten:

• Red meat, regardless of the method of heat treatment.
• Chicken and turkey.
• Rabbit meat.
• Sea and river fish of fatty varieties.
• Seafood.
• Chicken egg white.
• Vegetable oils.
• Hard cheese.
• Butter.
• Sour cream and cottage cheese, as well as other fatty dairy products.
• Green vegetables: cabbage, zucchini, cucumbers, lettuce, green beans, celery.
• Nuts.
• Flaxseed and olives.

[Video] Dr. Berg - Key Foods for the Keto Diet:

[Video] Dr. Berg - DAIRY on the Keto Diet / Can you eat dairy on the ketogenic diet?

Prohibited foods on the keto diet:

Products that are prohibited for consumption:

• Sugar and honey.
• Cookies, baked goods, ice cream, chocolate, sweets, jam and preserves.
• Starch.
• Powdered drinks.
• Bran and seeds.
• Sparkling water.
• Products containing sorbitol and fructose.
• Pasta.
• Bread and crackers.
• Vegetables: beets, carrots, potatoes.
• Milk and fermented milk drinks containing sugar.
• Fruits, including grapes, bananas, melon.
• Juice, coffee and beer.

List of main products that make up keto recipes

Keto recipes use low carb foods:

• Sources of healthy fats include fatty fish, vegetable oils and nuts.
• The lack of vitamins is compensated by eating vegetables, as well as some types of berries and fruits.
• Protein comes from foods of animal origin - poultry, fish or meat. An alternative is cottage cheese.

The diet is based on eating large amounts of fat. Therefore, simple and affordable keto products include:

• butter and coconut oil;
• natural cocoa;
• plant milk;
• poultry and eggs;
• avocado;
• full-fat sour cream and cream, cheese;
• meat and fish;
• psyllium and sweeteners;
• low-carb vegetables, fruits and berries;
• nuts and products made from them - flour, paste, etc.

Preparing for the winter is permissible only if the marinade does not contain sugar. A similar requirement applies to any sauces and drinks. Find more complete keto food charts here.

Pros and cons of the keto diet

The advantages of the keto diet include:

• The diet helps reduce blood sugar levels, which makes it possible to fight diabetes. This diet can also be used for preventive purposes to prevent the development of the disease.
• The desire to “eat sweets” disappears completely. Even those with a sweet tooth cease to be so.
• During the diet, mental abilities increase, and in particular, concentration increases. This occurs by enriching the diet with fatty acids.
• With the help of a keto diet you can fight epilepsy. It not only helps you feel better, but also allows you to take fewer medications.
• The diet helps maintain normal cholesterol and triglyceride levels. But the amount of “good” cholesterol often even increases. This is an excellent prevention of diseases associated with high blood cholesterol and high blood pressure.
• The condition of the skin becomes better as carbohydrates are removed from the menu.

[Video] Dr. Berg - What are the benefits of the keto diet?

Cons of the keto diet:

• Disturbances in the functioning of the digestive organs, which are caused by insufficient intake of fiber into the body. To avoid such troubles, you should include 50 g of foods containing fiber in your menu, but no more.
• Increased fatigue and malaise may occur due to insufficient intake of vitamins and microelements into the body. Therefore, after completing the diet, it is recommended to drink a vitamin-mineral complex.
• As the body adapts to the keto diet, there may be increased drowsiness and irritability, as well as decreased mental activity.

[Video] Dr. Berg - The whole truth about the keto diet:

Keto omelette with mozzarella

An airy omelette with mozzarella will add variety to the menu for those who prefer eggs for breakfast.

To prepare you will need:

• Chicken egg - 2 pcs.
• Mozzarella cheese-50 g
• Vegetable milk-25 ml.
• Vegetable oil - 1 tbsp.
• Salt and pepper to taste.

KBJU of ready-made keto omelette with mozzarella (per 100 g)

Preparation

1. Beat eggs with milk using a mixer.
2. Add mozzarella cheese, salt and pepper.
3. Fry the omelette over low heat, covered, until done.

Side effects of the keto diet

Side effects of the keto diet:

• Constipation.
• Development of vitamin deficiency.
• Cramps.
• Tachycardia.
• A jump in blood cholesterol levels.
• Decreased stamina.
• Increased fatigue.
• Lactation disturbance.
• Hair loss.
• Development of ketoacidosis and failure of metabolic processes.
• Pain in the gallbladder area if there are stones in it.
• Increased flatulence and bloating.
• Skin itching.

Salmon and broccoli casserole

Preparing this keto breakfast casserole won’t require much trouble if you already have marinated fish and boiled broccoli at your disposal. Prepare the necessary ingredients in advance and in 20 minutes a delicious nutritious dish will be ready.

To prepare you will need:

• Marinated salmon (fillet) - 400 g
• Broccoli-300 g
• Hard cheese-100 g
• Chicken egg - 2 pcs.
• Natural yogurt - 100 ml.
• Mustard-1 tsp.
• Vegetable oil - 1 tbsp.
• Salt, pepper to taste

KBJU of ready-made keto salmon and broccoli casserole (per 100 g)

Preparation

1. Grease a baking dish with vegetable oil. Cut the salmon fillet and boiled broccoli into pieces and place in a baking dish.
2. Using a mixer, beat 2 eggs with yogurt and mustard. Add salt and pepper.
3. Pour the whipped mixture over the salmon and broccoli. Sprinkle grated cheese on top.
4. Cook the casserole in the oven at 180 degrees for 20 minutes.

Contraindications

The keto diet cannot be followed in the following cases:

• Acute or chronic pancreatitis.
• Gallbladder diseases.
• Liver failure.
• Steatorrhea.
• Presence of a tumor in the abdominal cavity.
• Gastric bypass surgery.
• Disturbances in the functioning of the gastrointestinal tract.
• Kidney failure.
• Breastfeeding, pregnancy.
• Porphyria.

Keto sandwich with poached egg, avocado and salmon

Sandwiches for breakfast are always very convenient, quick and satisfying. A poached egg paired with avocado and salmon on keto toast turns an ordinary sandwich into a complete, nutritious breakfast.

To prepare you will need:

• Chicken egg - 4 pcs.
• Keto bread - 4 slices
• Salmon-4 slices
• Avocado-1 pc.
• Vinegar-1 tbsp.
• Lemon juice-1 tbsp.
• Greens to taste
• Salt, pepper to taste

KBJU of ready-made keto sandwich with poached egg, avocado and salmon (per 100 g)

Preparation

1. Peel, chop and puree the avocado using a blender until smooth, adding 1 tablespoon of lemon juice.
2. Boil water in a saucepan. Add 1 tablespoon of vinegar. Reduce the heat, but do not turn it off. Break eggs one at a time into boiling water and cook for 3 minutes.
3. Place the finished poached eggs on a plate.
4. In a dry frying pan, brown the keto bread slices.
5. Spread chopped avocado on each slice of bread. Next, place a slice of salmon and a poached egg on top. Add salt, pepper and herbs.

Reviews and results

Irina, 26 years old: “The keto diet can only be effective if the woman plays sports. The regime must be observed very strictly. Like any other diet, it is not suitable for everyone.”

Olesya, 35 years old: “The keto diet suits me. I used to follow the Dukan diet, but now I prefer the keto diet. I have been following it for 5 years, two weeks a year. The lost kilograms do not return. During this period, on average, I manage to get rid of 6 kg of excess weight, which is my goal. But I wouldn’t risk staying on the keto diet for longer than 14 days.”

Evgenia Alekseevna, 45 years old: “I’m a doctor, so I chose the keto diet for myself. It is not suitable for beginners, so if you are going on a diet for the first time, it is better to try some other weight loss system. But if you understand the essence of the keto diet, then in a short time you can lose up to 10 kg of excess weight. I often practice it before various holidays, when I need to quickly get in shape. I don’t recommend getting carried away with a diet, much less staying on it for months.”

Pros and cons of the keto diet

This point is a must-read for anyone who wants to try this option for losing weight and volume.

Let's start with the pleasant things.

Undoubted advantages

• reduction of centimeters without a constant feeling of hunger. You always feel full and your diet includes a varied menu,
• I don't really want sweets. When you eat a full meal, the desire to snatch a cookie or candy does not arise. By the way, cashews or almonds perfectly satisfy the passion for fast carbohydrates,
• Lots of room for creativity in the kitchen. The keto diet has a number of restrictions, but leaves a lot of menu options,
• weight and volumes go away forever and do not return (albeit, provided that the system is maintained),
• it is not necessary to exhaust yourself with sports, it is more important to monitor the amount of calories and nutritional supplements,
• suitable for ongoing compliance (with some restrictions),
• you get almost all the necessary microelements for health,
• There are no restrictions on meal times.

Disadvantages of the diet

And we will dwell on them in detail.

• There are a number of contraindications. Total consumption of fatty foods is prohibited for pregnant and lactating women who are allergic to the described ingredients. For people with diabetes, liver diseases, and gastrointestinal tract diseases, it is worth consulting with your doctor.
• The diet has a number of temporary consequences. For some they go unnoticed, for others they are pronounced.
• Ketoflu may occur . The symptoms are similar to a cold: the temperature rises for a short time, chills and weakness occur. Typically, ketosis flu appears in the first couple of weeks. Then it goes away on its own without treatment. It is important at this moment not to get too cold and drink a lot of mineral water.
• Also an unpleasant temporary consequence is the smell of acetone from the mouth or skin. This happens when the body adapts to a new system of work. Drinking plenty of fluids helps ease temporary difficulties. When the body readjusts itself, the smell will disappear.
• If you decide to eat fatty foods, it will last for a long time. Cravings for sweets are unacceptable (but, as I said above, you most likely won’t even want to). Otherwise, you will recover quickly and will not start the metabolic mechanism. The body will understand that if light fuel has already arrived once, it means it will come again. He will wait and be reluctant to waste subcutaneous reserves.
• The price of such a diet. Let's face it, eating the foods on the list can be expensive. The cost of avocados in different stores can be from 70 to 250 rubles per piece, or even higher. Nuts are also not a cheap pleasure.

Of course, meat, fermented milk and eggs are regular guests on many people’s tables, but for variety we also need mushrooms and fish. Keep in mind, the price of your grocery basket may increase.

Remember, the pounds don't go away instantly. On average, during the first 2 weeks, water is drained (2-3 kg), and then the process progresses more slowly. It takes weeks for the volumes to start going away. But further results will be pleasing. Read the reviews of those who switched to such a power system. Be patient.

Be attentive to the listed contraindications and do not harm yourself!

Fighting the “ketogenic flu”

You must have heard horror stories from competing athletes about the effects of “carbohydrate starvation” on their well-being. Well, or at least you are probably familiar with the reviews of ordinary athletes who have decided to go on a keto diet. However, this only means that these comrades have not reached the stage of ketosis, or, more importantly, were not able to build a balanced diet. It is true that slight lethargy and discomfort are possible, but they will be very minor if you know how to cope with them.

After just a couple of days of low-carb and high-fat nutrition, the concentration of ketones in the blood will increase, and the body will begin to use them as a primary source of energy. This initial keto adaptation often lasts up to four weeks, after which you reach maximum levels of fat loss.

Most of all notorious side effects usually occur in those first four weeks (or even 4-5 days). Experienced keto dieters assure that the lion's share of all these phenomena are just isolated cases caused by a lack of electrolytes.

Many people enthusiastically jump into the ketogenic diet, thinking that it will be enough to give up carbohydrates in favor of fats. But then they suddenly reach a dead end and catch the “ketogenic flu.” They are overcome by fatigue, drowsiness, and headaches. The development of all three symptoms can be explained by a deficiency of three main electrolytes: sodium, potassium and magnesium. A deficiency of any of them leads to physical and mental illness. This is where the greatest reason for all the disappointments with the keto diet lies.

So how can you avoid being deficient in these three elements? Of course, you can take nutritional supplements. But this is not the only way.

You can get sodium by simply adding salt to your food, eating salty snacks and eating chicken broth. People have a hard time accepting sodium in their diet because they associate it with water retention and slow fat burning. But replenishing sodium is vital, especially if you're exercising intensely. The other two electrolytes come from your new best friends: avocados, greens, and nuts.

Eat one or two avocados daily. Green leafy vegetables will provide you with potassium and magnesium.

The fattest nuts and seeds (almonds, pistachios, pecans, walnuts and pumpkin seeds) are also famous for their rich magnesium content. Eat plenty of them, but don't neglect nutritional supplements.

If cramps or headaches occur, quickly dissolve a bouillon cube with one or two tablespoons of salted butter in a cup of hot water. This will easily eliminate the symptoms and allow you to easily increase the dose of fat.

A quick ketogenic dish for all occasions - recipe

It's an easy way to eat delicious food and clean out your fridge. A variety of ingredients is welcome! The amount of macronutrients will depend on the protein and vegetable sources chosen.

Place the following products in a frying pan greased with butter or olive oil:

• Protein: ground beef, sausage, bacon, chicken, eggs
• Vegetables: paprika, onions, cabbage, mushrooms, asparagus, tomatoes, zucchini
• Sugar free seasoning: salt, pepper, garlic, taco, ranch
• Cheese: grate and sprinkle on top, let melt

Snacks:

• Jerky (watch the carbohydrate content, it's all about the flavorings - they are quite carbohydrate).
• Cheese cubes
• Nuts and seeds
• Vegetables with sauce
• Jelly without sugar

Creating Ketosis Through Exercise

In addition to the diet from the permitted list of foods, training will help start the process. The goal is to deplete glycogen stores.

• Day 1: high volume leg training;
• Day 2: split workout for back + biceps;
• Day 3: split workout for pectoral muscles + triceps;
• Day 4: High-intensity interval training (HIIT) 30 minutes.

To determine ketones in urine, you need to purchase special strips that are sold at the pharmacy. The strips will help determine whether you are in ketosis.