Keto diet for weight loss products and recommendations

Keto, or ketogenic ketosis diet – low-carb nutrition program, in which the decrease in body weight is due to the processing of fat into energy. The basis of the diet keto diet is the emphasis on foods high in fat. In this type of power is reduced protein load and almost completely devoid of carbohydrates.

keto diet

The essence of the ketogenic diet is the translation of the body from the breakdown of carbohydrates – glycolysis, lipolysis – lipolysis. The result is to achieve metabolic state called "ketosis".

About ketose

Ketosis occurs as a result of the exclusion from food carbohydrates to produce glucose, and replacing the last "ketone bodies". With a lack of glucose, the liver converts fat into ketones, which are the main source of energy. The level of insulin in the body decreases, there is a rapid fat loss subcutaneous deposits.

The transition into ketosis occurs within 7-14 days. Its symptoms – lack of a sense of hunger and the smell of acetone from sweat, urine and breath, frequent urination and dry mouth.

To the liver began to produce ketones, you must follow the conditions:

  • To increase the consumption of fats, as they are the "fuel" for the body.
  • To reduce the amount of carbs up to 30-100 gr. a day – less than 10% of normal VIGILATE.
  • Drink plenty of water ‒ 2-4 litres a day to prevent dehydration.
  • To include in the diet protein foods – 1.5-2 g/1 kg of body weight.
  • No snacks or reduce them to 1-2 per day.
  • Sport easy run and a long walk.

Types of keto diets

There are three types of keto diet.

Standard – classic, constant

Implied or minimize the carbs for a long period. Fit athletes adapted to humilis-carbo diet, or carrying out training of medium and low intensity.

Targeted – target power

In this embodiment, the required carbohydrate loading before exercise. The key aspect is that the carbs should be less than you can spend them for training. This type of keto diet makes it easier to handle physical and mental stress to those who are accustomed to the princeps-carbo diet.

keto diet menu

Cyclic

Is the alternating humilis-carbo and princeps-carbo diet. Supporters of this type of cystic diet should decide the frequency and duration of carbohydrate loading. It could be from 9 to 12 hours, a few days or 1-2 weeks food consisting of fats and proteins, and the next two weeks ‒ mostly from carbs. The scheme allows you to periodically replenish the glycogen stores in the muscles and obtain the necessary trace elements.

Cyclic ketogenic type diet is indicated for those who lead an active lifestyle and practicing intense workouts.

The advantages of a keto diet

Like any kind of food restriction, the ketogenic diet has positive and negative sides. Let's start with the positive.

Weight loss

Keto diet is recognized by most athletes and nutritionists for the fact that helps you to quickly get rid of extra pounds in a short time. Ketone body process of body fat into energy, and the person begins to lose weight. The amount of muscle mass does not change, and a properly structured training program it is possible to increase.

The ketogenic diet is suitable for people leading sport lifestyle. To achieve success in losing weight, it is important not only to stop eating carbohydrates but also not to overeat fat and protein products. Lost weight after quitting keto diet is not refundable.

Constant feeling of fullness

As the diet keto diet ‒ high calorie foods, you will forget about the problem of hunger. Libero on a carbohydrate diet insulin level, which is responsible for the desire to snack decreases. It helps to focus on important things and not think about food.

Prevention and control of diabetes

Foods for cystic diet, helps to reduce blood sugar levels. Insulin resistance leads to diabetes II stage. For those who have a genetic predisposition, it is recommended to adhere humilis-carbo diet.

Treatment of epilepsy

Originally, the diet used in the practice of the treatment of epilepsy in children. For epileptics the advantage is that the keto diet can reduce the degree of the disease, frequency of attacks and reduce the dosage of medication.

Positive effect on blood pressure and cholesterol

A low-carb diet with a high fat diet cause a sharp increase in high density lipoprotein and reduce the concentration of low density lipoprotein.

Supporters of the keto diet noted normalization of blood pressure. In people with excessive body weight increases the risk of hypertension. Keto diet helps to lose weight and therefore prevent problems related to pressure.

Improving the functioning of the brain

Sometimes people go on a ketogenic diet to increase brain activity. Ketones produced by the liver, are the source of energy and improve concentration.

Skin improvement

What we eat affects the health of the skin. Regular consumption of carbohydrates and dairy products adversely affects the appearance. On a ketogenic diet the use of these elements is reduced to zero, so bright and beautiful skin naturally.

cons of the ketogenic diet

Cons of the keto diet

At the stage of adaptation to the diet, there is a "keto-flu". He may manifest one or more symptoms are:

  • nausea, heartburn, bloating, constipation;
  • headache;
  • heart palpitations;
  • fatigue;
  • convulsions.

These symptoms disappear after 4-5 days after starting the diet, so no reason to worry. To avoid or reduce their severity, gradually reduce the amount of carbohydrates.

Indications for the ketogenic diet

List of a group of persons who are permitted and recommended in this diet:

  • professional athletes;
  • patients suffering from uncontrolled epilepsy;
  • those who want to lose weight quickly and permanently fix the result.

Contraindications to keto diet

There are categories of people who this diet or not recommended or allowed under the supervision of a physician:

  • high blood pressure;
  • diabetics the I-th type
  • people with disorders of the heart, kidneys, liver and stomach;
  • pregnant and lactating women;
  • children under 17 years of age;
  • elderly.

List of products: what can and can not

To know and understand which foods should be consumed at ketone diet and which to exclude, examine the data table.

Table: Permitted foods

permitted foods
Category Types
Products of animal origin Red and white meat – veal, pork, rabbit

Poultry – chicken, Turkey

Fatty fish – salmon, herring, tuna

Eggs – chicken, quail

Dairy products Whole milk powder is greater than 3%

Cream 20-40%

Sour cream 20%

Curd 5%

Hard cheese 45%

Greek yogurt

Yogurt

Natural and vegetable fats Lard and lard

Butter, coconut, avocado, Flaxseed, sunflower, corn and olive oil

Mushrooms All edible
Nightshade and green vegetables All kinds of cabbage salads, zucchini, asparagus, olives, cucumbers, pumpkins, tomatoes, Bulgarian pepper, greens
Nuts and seeds

All types of nuts

Seeds macadamia, flax, sesame, sunflower

Organic drinks Clean water, coffee, herbal tea, fruit drinks without sugar and sweet berries/fruits
prohibited products

Table: Prohibited products

Category Types Exceptions
Sugar, sugar and sugar products continens Candy, confectionery

Sugary drinks, fruit juices, energy, soda

White and milk chocolate ice cream

Breakfast cereals – muesli, cereals

Dark chocolate over 70% cacao in moderation
Starchy and farinaceous products Bread, pastries, pasta, potatoes, whole grains, grain cereals, legumes Chickpeas, brown rice in small amounts, toast, bread
Alcoholic beverages Beer, bitters and sweet liqueurs Dry wines, sweet strong drinks – vodka, whiskey, rum, gin, savory cocktails
Fruits and dried fruits, sweet berries Bananas, strawberries, cherries, apricots, peaches, pears, grapes, nectarines Avocado, coconut, sour Apple, citrus

Sour berries – raspberries, cherries, blackberries

Menu keto diet for a week

Before proceeding to the approximate menu for the cystic diet, check out the recommendations:

  1. Diet on a ketogenic diet consists of 60-70% fat, 20-30% protein and 5-10% from carbohydrates.
  2. One serving must equal 180 grams. Try to keep on the plate were several flavors, for example, a piece of meat, cucumber and egg.
  3. During heat treatment of foods is allowed only to cook and bake.
  4. Spices and salt in limited quantities, sugar in beverages is not allowed.
  5. As a snack on the keto-diet can be cheese, nuts and seeds, fresh vegetables and fruit, jelly without sugar, yogurt, protein shake.
  6. Daily intake of the calories in the standard cystic diet expect based on indicators of: protein ‒ 2,2 g, fat – 1.8 g carbohydrates and 0, 35 g, all 1 kg of lean muscle mass.
  7. For weight loss you need to take away 500 calories, and build muscle same to add.

Sample menu 3-time diet for 7 days

keto diet diet

Monday

Breakfast: Soufflé of fish, a grilled cheese sandwich.

Lunch: Vegetable salad, chicken breast for a couple.

Dinner: Meatballs of rabbit meat, porridge of chickpea.

Tuesday

Breakfast: baked Apple with cottage cheese.

Lunch: Chicken soup with broccoli, boiled brown rice.

Dinner: Salad with nuts, cheese and spinach.

Environment

Breakfast: cottage Cheese pie with berries.

Lunch: Rolls with cheese, tomatoes and bacon, steamed vegetables.

Dinner: Chicken stewed with zucchini.

Thursday

Breakfast: Omelet with cheese and bacon.

Lunch: Vegetable casserole, salmon for a couple.

Dinner: fat Natural yoghurt with berries and nuts.

Friday

Breakfast: cottage Cheese with sour cream.

Lunch: Cream soup from cauliflower.

Dinner: Baked salmon with a side of brown rice.

Saturday

Breakfast: Lemon cupcake.

Lunch: Soup with meatballs, toast with butter and cheese.

Dinner: lettuce with avocado.

Sunday

Breakfast: Boiled chicken breast, two boiled eggs.

Lunch: Pate, beef, vegetable soup with vegetables and herbs.

Dinner: Pork chop with mushroom sauce with a side dish of asparagus steamed.

Recipes

"Sit on the keto diet" does not mean eating the same type and primitive items. You can find the original recipes, which will allow to diversify the diet. Give some healthy and delicious recipes for followers of ketogenic diet.

Keto bread

Difficult to do without flour snack, so this bread will complement the first and second courses.

Ingredients:

  • 1/4 Cup almond flour;
  • 2 teaspoons of baking powder;
  • 1 teaspoon of sea salt;
  • 2 tsp Apple cider vinegar;
  • 3 egg whites;
  • 5 tablespoons chopped plantain;
  • 1/4 Cup of boiling water;
  • 2 tbsp sesame seeds – optional.

Preparation:

  1. Preheat the oven to 175℃.
  2. Mix dry ingredient in a large bowl.
  3. Add to the mix Apple cider vinegar and egg whites, beat with a mixer until smooth.
  4. Boil water, pour in the mass and mix until the dough will not harden and will not accept a consistency suitable for molding.
  5. Moisten hands with water, form a loaf of bread of the future – size and shape at will. You can use a baking dish.
  6. Put the pieces on a baking sheet, greased, sprinkle with sesame seeds.
  7. Bake for 1 hour in the oven.

Salad with cheese, avocado, nuts and spinach

Ingredients:

  • 50 gr. cheese;
  • 30 gr. avocado;
  • 150 gr. spinach;
  • 30 gr. nuts;
  • 50 gr. bacon;
  • 20 gr. olive oil.
keto diet dish

Preparation:

  1. Cut thin slices of bacon, fry in a little olive oil until Golden brown;
  2. Chop the spinach, cheese grate on a fine grater. Mix.
  3. Ready salad sprinkle oppressus nuts and season with olive oil.

Expert opinions

In compliance with keto diet and the recommendations of the dietitian negative effects is minimized. More than two months to adhere to this diet should not be.

Another expert from the field of Russian medicine, the physician Portnow Alexey Alexandrovitch believes that the risks in keto diet always there, but most of the harmful effects can be avoided by observing doctor's appointments and listening to the body. Among the possible complications on the background of cystic diet, according to Dr. the development of ketoacidosis. It was referred to vomiting and nausea, dehydration, heart palpitations, shortness of breath, constant thirst. "Any of these symptoms should get immediately to go to the doctor".

Someone who is planning to try keto diet, we recommend you to consult a dietitian. The doctor will help you to choose the type of keto-diet, to make the menu and give advice on compliance rules.

29.12.2018