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

At present, science has already successfully proven that it is possible to lose weight by eating enough fatty foods, and you should not deprive yourself of fats, which have always been considered the culprits of fullness. The keto diet is high in fat and low in carbs and is known to many as a low-carb diet. The goal of the technique is to enter the body into a metabolic state in which ketones begin to be synthesized. But in order to achieve excellent results, you need to remember the rules of the keto diet and strictly adhere to the list of prohibited and allowed foods.

What is ketosis?

The thing is that the human body is incredibly well adapted to what substances it receives with food. If you overload the body with fats and at the same time remove carbohydrates as much as possible, then it begins to use ketones as an energy source. The correct values of ketones guarantee an improvement in well-being, an increase in physiological and intellectual performance, and the result of this is weight reduction.

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

When describing the keto diet, we can safely say that when eating according to these laws, the body switches, 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 a supply of energy;
• no need to reduce the amount of food.

Ketogenic Diet Options

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

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

proportions of the keto diet

Baseline macronutrient compliance in the keto diet for weight loss:

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

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

• Protein required - 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:

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

Menu formation

So you've decided to follow the keto diet. Of course, you are interested in what is possible and what is not possible with this power system. This is one of the unique diets in which breakdowns are very rare. This is because the feeling of hunger is not felt, as the menu is nutritious and varied. In principle, this is the only technique that can be safely applied during celebrations and feasts. One of the basic rules is that the fatter the product, the more correct for the diet, and you don’t need to rack your brains on how to introduce more fats into your own menu.

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

• Avocado.
• Whole eggs.
• Fatty 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.

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

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

Risks on the keto diet

The main problem with this diet plan is the low amount of fiber on the menu, which threatens to disrupt digestion. As a rule, this is expressed by the occurrence 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, when switching to this method 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 drink it constantly throughout the day.

It is difficult for a person who is not fond of sports to balance his own diet so as to adapt the body to the use of fats. There is a possibility of ketoacidosis, and this is an unsafe condition, almost intoxication of the body with a product of the destruction of fats - acetone. The threat is huge for people with type 1 diabetes and dehydration.

Recommendations

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

• Introduce foods for the keto diet into your own diet (the diet is built on a large consumption of meat products), rich in the necessary substances, and cook food in a quality manner.
• Before using the ketogenic diet for therapeutic purposes, first consult a doctor to make sure that there are no contraindications.
• It is mandatory to check the level of iron, since 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 of the keto diet will please many. Nevertheless, nutritionists do not recommend switching to such a diet abruptly. 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 permitted and prohibited foods in order not to deviate from the nutrition plan), then this will be a constructive change 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 large amount of fish, cheese, meat, getting an excess of proteins, some forget that in addition to fats, carbohydrates are also present in nuts and grains. 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 when you need to adhere to a strict nutrition 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 be dropped 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 carbohydrates 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 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 beyond 35g per day.
2. Protein - 0. 12 and then 0. 16 g per 1 kg of weight.
3. Eat enough fat.
4. Drink water - 3-4 liters a day.
5. Fasting can be a good tool to increase ketone production throughout the day.
6. Refusal of snacks - extra snacks can serve as a reason to stop or slow down weight loss.

Keto menu for athletes

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

On a cyclic keto diet, it is customary to introduce auxiliary portions of carbohydrates no earlier than 2 weeks after switching to this nutrition system. During the period of carbohydrate loading, the intake of the nutrient should be increased at the rate of 5-10 g per 1 kg of dry weight, but in return, reduce the intake of fat. This will make it possible 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 keto diet. However, it is not recommended to be zealous and use this technique for a long time for sports purposes, since the system for the formation of ketone bodies is laid down by nature to survive in the absence of food, and this can adversely affect the health of the athlete.

Keto diet for various diseases

A complete list of allowed foods for the keto diet to eliminate cardiovascular disease includes:

• Fish - omega-3 fatty acids lower triglyceride levels.
• Flaxseeds, avocados, broccoli, blackberries, Brussels sprouts - fibers help lower 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 keto diet is contraindicated for people with type 1 diabetes. The threat is due to the fact that there are no glycogen reserves in the sick body, which can cause hypoglycemia. In the case of type 2 diabetes, this kind of menu makes it possible to reduce blood sugar levels and rapidly reduce weight. In addition, there is an improvement in the lipid profile and a reduction in the number of sugar-lowering drugs used.

Basic list of keto diet foods for type 2 diabetics:

• avocado;
• yolk;
• meat;
• unrefined vegetable oils;
• nuts;
• fish;
• salo;
• seeds;
• cream;
• butter;
• sour cream;
• cheese.

Proteins - 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 to the sum of proteins and carbohydrates.

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

Keto Breakfast Recipes

The list of allowed 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.
• Flax-seed.
• Cheese - creamy, mascarpone.
• Sour cream, cottage cheese, heavy cream.
• Strawberries, cherries, raspberries, melons, blueberries, cranberries, blackberries.

What foods are strictly contraindicated on a keto diet?

• 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), drink espresso with 10 g of coconut milk. BJU - 22/38/1.
3. If you really want sweets, then you can afford 100 g of fat cottage cheese (take 30% fat) + 50 g of fat sour cream (25% fat) with a sweetener. We drink tea or coffee with heavy cream. BJU - 15/40/3.

A delicious recipe from users 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;
• egg - 4 pcs.

Separate 2 yolks and put them in a blender along with parmesan cheese and cream cheese, mix. Beat two 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, flipping. Next, you need to form small cutlets from minced meat and fry until cooked in a pan. Put a piece of cheese on top of the cutlets, pour a tablespoon of water and hold for a minute under the lid. An egg is driven into a round shape and after the protein has seized, the yolk is mixed, cooked under the lid. Here you can do without a form, just frying an egg in a pan in this way.

Breakfast on a keto diet is not complete without oatmeal. This delicious porridge is prepared in just 15 minutes (608 kcal). To make it, mix 1⁄4 cup oatmeal with 1/2 cup almond milk and 1 tablespoon 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 berries and add almond butter.

Often losing weight 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 version 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.

Other healthy cereals are prepared in approximately the same way, which are among the allowed products for the keto diet. The preparation of such a dish does not take much time. For example, this option is prepared for 3 minutes (216 kcal).

Ingredients:

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

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

Keto Lunch Recipes

List of allowed foods for the keto diet for dinner:

• Fatty meat and minced meat - beef, veal, poultry, pork (ham, bacon), lamb meat.
• 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.
• Greens and vegetables - 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 be on a keto diet are not too 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 there and cooked until cooked over low heat. To this composition we add fried pork, approximately 100 g. BJU - 20/78/4.
2. broth and salad. In order 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 into a separate bowl and seasoned with vegetable oil. BJU of a similar dinner - 24/62/11.
3. 100 g baked duck and salad (100 g avocado + 20 g cheese + 100 g tomatoes + 15 g vegetable oil). Due to the fact that the duck includes 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 of one 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. ;
• cilantro - 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, liquid should be poured out of a jar of salmon. In a deep bowl, stir finely chopped eggs, fish, garlic, ginger and mayonnaise. Season with salt and form into several patties. Fry over medium heat for 5 minutes. In a blender, beat olive oil, lemon juice, sour cream, cilantro, avocado. If the mixture is very thick, then you need to add a little water.

As an independent dish, you can cook cauliflower with pork. It is prepared quickly, in 20 minutes, and her taste is simply amazing. Contains 399 kcal.

Ingredients:

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

Cauliflower should be broken into inflorescences. Heat sunflower oil in a frying pan and fry for 5 minutes. Then put in a separate bowl. Then you should make a thin omelet, for this, eggs are beaten a little and fried on both sides. Put the cooked omelette aside and start cooking the meat. Put finely chopped garlic in a heated pan and heat it up a little. As soon as the smell appears, lay out the meat. At this time, cut the omelette into small pieces and once the pork belly is sufficiently cooked, add green onions, peppers and fry for another minute. Then add scrambled eggs and cauliflower to the pan. After all the ingredients are warmed up, season with soy sauce and stir thoroughly. The dish is laid out on plates and sprinkled with sesame seeds.

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

Keto Dinner Recipes

Dinner options:

1. 100 g of fried salmon, leaf lettuce (100 g), flavored with vegetable oil (10 g). We get BZHU 23/26/1.
2. A cup of beef broth (300 ml) + 20 g of fat butter (we throw it into 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. In total, BZHU - 6/34/1.

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

Ingredients:

• 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;
• shirataki paste - 50 g;
• salt, ground pepper - to taste.

Garlic is fried in hot butter, then sliced bacon is added to it. The meat product is fried for 2-3 minutes, then wine is added. It is necessary to wait until the wine has evaporated, then remove the pan from the heat and put the bacon on paper so that it becomes crispy and cools. Whisk egg yolks, cream and Parmesan in a bowl until smooth. Boil the shirataki. Place the pasta, bacon, butter mixture 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 pasta in bowls 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 - 1 tbsp. l. ;
• thinly sliced beef - 460 g;
• garlic - 2 cloves;
• apple cider vinegar - 2 tbsp. l.

Place all ingredients, except for broccoli, in a slow cooker, stir thoroughly. Cover and simmer at a low temperature for 7 hours. About an hour before the beef is cooked, 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 introduce the required amount of fats into your own diet, then it is possible to use snacks that include the most nutrients. For this, a keto bomb is being prepared:

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

For this cocktail, all 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 need to not only be guided by the rules and study the full list of products on the keto diet, it is also important to correctly and accurately calculate the number of nutrients eaten. For those who lose weight, there is no one menu, since each diet is chosen based on the personal needs of a person, his weight and muscle mass. By compiling your own menu, you will correct and amend yourself. If you eat less fat than you need during a meal, you can add it to your next meal. If the body is subjected to prolonged exhausting training, then the intake of nutrients should 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 lose unwanted pounds, but also completely change your lifestyle. This innovative diet has found a huge following in Hollywood. Stars such as Megan Fox and Kim Kardashian have been thriving on this diet, especially since allowed keto foods are so delicious. The most basic rule is to be guided by the rules, and then the results will not keep you waiting.