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

At present, science has already successfully proven that it is possible to lose weight by eating enough fatty foods and not to deprive yourself of fats, which have always been considered the culprits ofsatiety. 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 bring the body into a metabolic state in which ketones begin to be synthesized. But to achieve great 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 fact is that the human body is incredibly well adapted to the substances it receives with food. If you overload the body with fat and at the same time cut out 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 is weight reduction.

Ketone bodies are directly the same auxiliary or opposite source that can replace glucose and provide the body with the necessary energy. They form 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 be broken down instantly to maintain glucose levels, but a limited amount of protein must enter the body to triggerthis transformation.

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

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

Ketogenic diet options

Dr. Joseph Mercola has managed to make a real breakthrough in the field of nutrition. Analyzing the results of numerous 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 comprehensive list of permitted 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 moderate-protein system.
• The 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 carb steps, for example, for 5 regular diet days, 2 high carb days are used.
• Directed - allows adding carbohydrates to the diet before and after sports.

keto diet proportions

Basic 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 shown below. For example, the body weight is 90 kilograms. Daily calorie consumption - 3000 kcal. Planned calorie intake - 2300 kcal (75% of energy expenditure).

• Necessary protein - 225 g (90 kg × 2. 5). Which equals 900 calories (225 x 4).
• Carbohydrates - 200 calories.
• Lipids: 2300 - 900 - 200 = 1200 kcal. That is 1200/9 = 133 grams of fat.

Thus, we obtained the calculation of micronutrients per day:

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

Menu formation

So you have decided to follow the keto diet. Of course you are interested in what is possible and what is not possible with this power system. This is one of the unique regimes in which breakdowns are very rare. Indeed, the feeling of hunger does not arise, because the menu is nutritious and varied. In principle, this is the only technique that can be safely applied at celebrations and parties. One of the basic rules is that the fatter the product, the more suitable it is for the diet, and you don't have to rack your brains how to fit more fat into your own menu.

The basic diet and product list for the keto diet is quite extensive and is based on these familiar and favorite ingredients:

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

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

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

Risks on the keto diet

The main problem with this diet is the low amount of fiber on the menu, which threatens to upset digestion. As a rule, this is manifested by the appearance of constipation and flatulence. Also, you should always remember that a sharp decrease in carbohydrate intake can cause a common consequence of this diet - dehydration. Because, when switching to this eating method, 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 constantly throughout the day.

It is difficult for a non-athletic person to balance his diet in such a way as to adapt his body to the use of fats. There is a possibility of ketoacidosis, and this is a dangerous condition, almost intoxication of the body with a fat destruction product - acetone. The threat is huge for people with type 1 diabetes and dehydration.

Recommendations

Often, top nutritionists aren't fans of the ketogenic method because it can cause nutrient deficiencies. For this reason you need:

• Introduce foods for the keto diet into your own diet (the diet is based on a large consumption of meat products), rich in necessary substances, and cook food qualitatively.
• 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, 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 forbidden foods on the keto diet will please more than one. Nevertheless, nutritionists do not recommend abruptly switching to such a diet. So, if the menu constantly had pasta, porridge, sandwiches, and the next day you switched to a different diet, following a keto diet (you need to know the permitted and prohibited foods so as not to deviate from the nutritional plan), then it will be a constructive change for the body. Therefore, even before starting a strict diet, you need to 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 excess protein, some forget that in nuts and cereals, in addition to fats, carbohydrates are also present. If you think it's possible to eat as many fatty foods as you want, you're very wrong. On average, you need 2200 calories per day. During the period when you need to adhere to a strict nutritional plan, it is recommended to reduce this figure by no more than 30%. It is possible to reduce your own diet by 10% or 20%, the weight will still be reduced, but a little more slowly. At the same time, it is necessary to carefully monitor not only the calorie content, but also the balance of nutrients. You cannot do without carbohydrates at all, so you need to carefully calculate their content, even if it is a salad. If you exceed the allowed amount, you risk exiting 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 stay below 20g and above 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 per day.
5. Fasting can be a good tool for increasing 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? Standard ratios for athletes look like this: for 1 kg of lean muscle mass, 0. 22 to 0. 44 g of carbohydrates, 2. 2 g of protein and 1. 8 to 1. 88 g of fat should be provided. If the athlete is on 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 per 1 kg of dry weight. This portion can be divided into two doses: before and after the course.

In 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 fat intake. This will help 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, because the system of formation of ketone bodies is established by nature to survive in the absence of food, which candangerous. of the athlete.

Keto diet for various diseases

A comprehensive list of foods allowed on the keto diet to eliminate cardiovascular disease includes:

• Fish - omega-3 fatty acids reduce triglyceride levels.
• Flaxseeds, avocados, broccoli, blackberries, Brussels sprouts - fiber helps 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 stores in the diseased body, which can cause hypoglycemia. In the case of type 2 diabetes, this type of menu can reduce blood sugar and lose weight quickly. In addition, there is an improvement in the lipid profile and a reduction in the number of hypoglycemic drugs used.

Basic list of keto diet foods for type 2 diabetics:

• Lawyer;
• Egg yolk;
• Meat;
• unrefined vegetable oils;
• nuts;
• fish;
• hall;
• seeds;
• 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. Fats - by weight 4: 1 to 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 absolute certainty that patients on the keto diet experience slowed tumor growth, improved sleep quality, general well-being and the likelihood of remission with chemotherapy increases.

Keto Breakfast Recipes

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

• 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, heavy cream.
• Strawberries, cherries, raspberries, melons, blueberries, cranberries, blackberries.

What foods are strictly contraindicated on a keto diet?

• The oils are hydrogenated and processed.
• Milk - skimmed, whole, with cream, concentrated 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 on 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, you can afford 100 g of fatty cottage cheese (take 30% fat) + 50 g of fatty sour cream (25% fat) with sweetener. We drink tea or coffee with heavy cream. BJU - 15/40/3.

A delicious user recipe will be a great option for a keto breakfast in 20 minutes (538 kcal). Ingredients:

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

Separate 2 yolks and put them in a blender with the parmesan and cream cheese, mix. Beat two whites and mix the composition with the yolks. Heat a frying pan over medium heat, pour 1⁄4 of the mixture and cook for about 2 minutes, turning over. Then you need to form small cutlets from minced meat and fry until cooked in a pan. Put a piece of cheese on 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 is grabbed, the yolk is mixed in, 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 isn't complete without oatmeal. This delicious porridge can be prepared in just 15 minutes (608 kcal). To make this, mix 1⁄4 cup rolled oats 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 should be cooked, stirring, over low heat until the composition thickens. Once everything is ready, you can decorate with berries and add almond butter.

Often weight loss is about what you can eat on a keto diet and how to go 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 pâté or goose fat;
• cheese + cod liver;
• cheese + peanut butter.

Other healthy cereals are prepared in much the same way, which are 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 teaspoons;
• almond flour - 4 teaspoons;
• almond milk - 120 ml;
• erythritol powder - 1 tbsp. I. ;
• salt - to taste.

Put ground sesame seeds, flax seeds, 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 it thickens, stirring on the stove. If necessary, it is possible to add more milk, sprinkle with washed and peeled berries and serve.

Keto Lunch Recipes

List of foods allowed 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.
• Organ meats - heart, liver, tongue, kidneys.
• Greens and vegetables - cabbage (Beijing, cauliflower, broccoli, Brussels sprouts), cucumbers, eggplant, celery, asparagus, zucchini, spinach, peppers.
• Spices - salt, pepper, parsley, cinnamon, lemon or lime juice, cumin, oregano, coriander, rosemary, thyme, basil, nutmeg, chilli.

Foods that can go on a keto diet aren't too limited, but processed, dried, and canned foods, as well as salami and hot dogs, should be avoided when choosing meats.

Lunch options:

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

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

Ingredients:

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

To begin with, the liquid must be poured into a jar of salmon. In a deep bowl, combine finely chopped eggs, fish, garlic, ginger and mayonnaise. Salt and form 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, you need to add a little water.

As an independent dish, you can cook cauliflower with pork. It prepares quickly, in 20 minutes, and its taste is simply incredible. Contains 399 calories.

Ingredients:

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

Cauliflower should be divided into inflorescences. Heat the sunflower oil in a pan and fry for 5 minutes. Then put in a separate bowl. Then you should 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. Put the finely chopped garlic in a hot frying pan and heat it a little. As soon as the smell appears, lay out the meat. At this time, cut the omelet into small pieces and once the pork belly is sufficiently cooked, add the green onions, peppers and sauté for another minute. Then add the scrambled eggs and cauliflower to the pan. Once all the ingredients are warmed up, season with soy sauce and mix well. 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 this 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 fatty 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 - 06/34/1.

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

Ingredients:

• yellow - 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 dough - 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. You have to wait until the wine has evaporated, then remove the pan from the heat and put the bacon bits on paper so that they become crispy and cool. Whisk the egg yolks, cream and Parmesan in a bowl until smooth. Boil the shirataki. Place the pasta 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 dough. Put 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. I ;
• broccoli - 1 head;
• liquid amino acids - 60 ml;
• coconut oil - 2 tbsp. I ;
• red pepper - 1⁄2 tsp. I ;
• sesame - 1 tbsp. I. ;
• thinly sliced beef - 460 g;
• garlic - 2 cloves;
• apple cider vinegar - 2 tbsp. I.

Place all ingredients, except broccoli, in a slow cooker, mix well. Cover and simmer over low heat for 7 hours. About an hour before cooking the beef, add the broccoli. Garnish with sesame seeds.

Snacks

What foods can be eaten on a keto diet in the intervals between main meals? If it is not possible to introduce the required amount of fat into your own diet, then it is possible to use snacks that contain the most nutrients. For this, a keto bomb is in preparation:

• Coconut oil and butter.
• Butter, coconut, peanut 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 with coconut oil or cocoa butter.

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

Ingredients:

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

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

To lose weight, you should not only be guided by the rules and study the full list of keto diet products, but it is also important to correctly and accurately calculate the number of nutrients consumed. For those losing weight, there is no single menu, since 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 at one meal, you can add more to your next meal. If the body is subjected to prolonged exhausting training, the supply of nutrients must be increased.

Conclusion

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