Ketogenic diet for weight loss: menu, reviews

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Of great interest to those who want to lose excess weight is the ketogenic diet. When switching to a new type of food, many people want to correctly draw up a menu for a week for weight loss and are looking for suitable recipes. Before starting a ketogenic diet, you should study its principles, as well as get acquainted with the reviews of doctors and nutritionists.

The essence and basic principles of the diet

Show business stars are addicted to the ketogenic diet today. It is based on the consumption of foods containing a minimum of carbohydrates, a lot of fat and a sufficient amount of protein.

Nutrients are distributed in the diet as follows:

• 5-10% - carbohydrates;
• 25% - proteins of animal and vegetable origin;
• 65-70% fat.

This ratio of nutrients should induce ketosis in the body. With a minimum content of carbohydrates in the diet, the body will be forced to use not glucose as energy, but acids generated as a result of the processing of fatty deposits. It is thanks to the process of ketosis that the diet got its name.

Subject to such a diet, it is necessary to completely exclude from the daily menu highly carbohydrate foods, including sugar, flour products, cereals. They should be replaced by foods rich in healthy fats: meat, fish, nuts and seeds, oils.

Avoiding carbohydrates leads to the production of ketone bodies (acetone). The latter reduce the feeling of hunger, and the body begins to actively use subcutaneous fat deposits as an alternative source of energy instead of glucose.

During a ketogenic diet, it is forbidden to expose the body to intense physical activity. Entering and exiting a new diet should be smooth.

In addition, you should drink plenty of water during your diet to prevent digestive problems. The optimal volume is 3 liters per day.

In the first 8-14 days, it is necessary to reduce the amount of carbohydrates in the diet gradually, eventually bringing them to 5-10% of the total food volume. In this case, you should eat 3-5 times a day. The portions should be small. You can't constantly snack.

4 stages of the diet

Getting rid of excess fat with a ketogenic diet occurs as a result of replacing glycolysis with lipolysis, i.e. with a lack of glucose in the body, fat breakdown begins. This happens after the amount of carbohydrates consumed is reduced to 50 grams per day or less.

The transition to lipolysis lasts about a week and includes 4 stages:

1. First, the body uses up the remaining glucose. Duration - up to 12 hours.
2. Further, the body metabolizes glycogen, which is present in the liver and muscles. This stage lasts for 2 days.
3. The liver converts the body's fat stores into fatty acids and ketone bodies to supply the body and brain with energy.
4. The ketosis process begins. By this time, the human body had already rebuilt to a mode of minimal intake of carbohydrates, as a result of which protein from muscle tissue is consumed more slowly, and the process of fat breakdown is accelerated. At this stage, weight loss occurs.

To maintain the process of ketosis, it is necessary to calculate the ratio of fats, proteins and carbohydrates in dishes throughout the diet. Only in this case can you achieve impressive results.

Varieties of ketone diets

There are three types of ketogenic diets, depending on the ratio of nutrients in the diet and the physical activity of a losing weight person:

• classic;
• targeted;
• cyclical.

The classic (basic) ketogenic diet is based on minimal carbohydrate intake and little exercise.

A targeted diet assumes that you consume carbohydrates at specific times. Moreover, their volume is strictly dosed. Usually, carbohydrate-rich foods are eaten only immediately before or immediately after exercise. In addition, in the absence of physical activity, it is recommended to limit the content of other nutrients, so as not to exceed the daily calorie intake.

When there is no physical activity, carbohydrate intake is stopped. At the same time, it is necessary to reduce the amount of fat so as not to increase the amount of calories.

In a cyclical ketogenic diet, "feeding" the body with carbohydrates alternates with a protein-fat diet. Usually, the period of consuming carbohydrate foods lasts 8-36 hours, after which you should take a break. This type of diet is used during strenuous exercise to replenish muscle glycogen stores.

Advantages

Despite the lack of knowledge and conflicting information, the ketogenic method of losing weight has undeniable advantages:

• lack of a painful feeling of hunger;
• fast weight loss process compared to other diets;
• varied and tasty menu.

There is no loss of lean body mass during the ketogenic diet. With strict adherence to the rules, only fat is burned.

Avoiding foods with a high glycemic index from the diet allows you to achieve a number of concomitant therapeutic effects, in addition to weight loss. So, in the process of producing ketones, you can get rid of acne.

disadvantages

The ketogenic diet is one of the most controversial weight loss strategies out there. Nutritionists note the following disadvantages:

bad breath and a feeling of aftertaste of acetone due to the formation of a large amount of ketones in the body;

• the risk of a deficiency / overabundance of certain macro and microelements, vitamins;
• decrease in efficiency and activity in the first weeks, while the body gets used to the new diet;
• frequent constipation (compensated by the addition of large amounts of greens and low-carb vegetables to the diet);
• a large number of contraindications.

In general, the keto diet is still poorly understood, and the best results are obtained only with strict adherence to all requirements. You cannot sit on it without the supervision of a specialist, otherwise you can harm your own health.

Who will benefit from the keto diet?

The ketogenic diet can be used by people who need to reduce the layer of subcutaneous fat, bodybuilders who create a relief body, as well as patients with epilepsy and metabolic syndrome. It is advisable that a person, when switching to a new diet, was under the supervision of a doctor.

Medical supervision is necessary due to the fact that the very system of such nutrition requires a good knowledge of the physiology of the organism. Achieve a loss of 1-3 kg. per week is possible only if all the rules are followed. Even a basic diet of this type is quite difficult for untrained people.

Targeted and cyclical food systems are not suitable for beginners. Such diets cause difficulties in calculating the ratio of nutrients: protein, fat and carbohydrates.

Things to do before dieting

Before starting a keto diet, you should undergo an examination and consult a doctor. During the examination, it will become clear whether or not it is possible to switch to a new diet.

In this case, the doctor will prescribe a suitable complex of vitamins that will need to be taken during weight loss.

Choosing products for the menu

The choice of foods for the diet is quite wide. The following types of food should be excluded from the menu:

• vegetables containing starch (in particular, potatoes);
• bread, flour, pastries, noodles and pasta;
• cakes, cookies and other confectionery products;
• sweet fruits;
• any drinks with sugar, packaged fruit juices, fresh juices.

The diet should include fatty meat, fish, poultry, lard, cheeses, animal and vegetable oils, nuts, seeds, olives. The recipes below will help you choose the right dishes for your menu.

Recipes

A weekly weight loss menu with recipes will help you eat right during the keto diet. For men and women, there is practically no difference in diet. An example of a carbohydrate-restricted menu is shown below:

Day	Cooked meals in gr.
1	1: scrambled eggs - 80 g, beef chop - 120 g, tea - 120 g 2: boiled chicken - 130 g, vegetable salad - 130 g, berry jelly without sugar - 230 g 3: cottage cheese - 160 g 4: baked fish with herbs - 120 g, brown rice - 80 g, tea - 200 g 5: protein shake - 200 g
2	1: brown rice pudding - 160 g, tea - 120 g 2: meat borscht - 240 g, chicken zrazy - 80 g, cabbage salad - 80 g, sugar-free berry jelly - 150 g 3: protein shake - 300 g 4: seafood salad - 180 g, a slice of hard cheese - 30 g, tea - 200 g 5: casein
3	1: scrambled eggs with ham and tomatoes - 160 g, tea - 120 g 2: chicken soup - 180 g, beef steak - 90 g, vegetable salad - 140 g, tea - 180 g 3: cheese - 80 g 4: oven-baked mushrooms - 120 g, vegetable salad - 150 g, tea - 200 g 5: kefir - 230 g
4	1: steamed fish cakes - 160 g, vegetable salad - 130 g, tea - 120 g 2: borscht - 270 g, meat salad - 110 g, berry jelly without sugar - 100 g 3: omelet - 120 g 4: red fish - 110 g, a piece of cheese - 30 g, tea - 200 g 5: protein shake - 250 g
5	1: boiled eggs - 3 pcs., Baked fillet - 120 g, vegetable salad - 110 g, tea - 120 g 2: puree soup - 260 g, meat salad - 130 g, water with lemon juice - 200 g 3: rosehip tincture - 250 g, cucumber - 130 g 4: baked fish - 180 g, steamed broccoli - 120 g, tea - 200 g 5: casein
6	1: scrambled eggs - 120 g, cottage cheese - 110 g, tea - 120 g 2: fish soup - 260 g, vegetable salad - 130 g, chicken cutlets - 80 g, tea - 200 g 3: green apple puree - 70 g 4: seafood salad - 160 g, boiled chicken - 110 g, tea - 200 g 5: protein shake - 200 g
7	1: casserole with mushrooms and herbs - 180 g, tea - 200 g 2: chicken soup - 160 g, beef cutlets - 160 g, vegetable salad - 80 g, sugar-free berry jelly - 200 g 3: cottage cheese - 80 g 4: boiled fish - 130 g, vegetable salad - 110 g, tea - 200 g 5: kefir - 180 g

And those who cannot give up eating bread can make special baked goods. The one that contains a minimum of carbohydrates.

Diet bread

The following ingredients are required for the crispbread:

• 3 egg whites;
• almond flour - 100 g;
• water - 100 ml;
• 50 g dry crushed plantain;
• 10 g baking powder;
• 10 g apple cider vinegar;
• sesame seed.

Cooking method:

1. Mix flour, plantain and baking powder and pour boiling water over. When the mass has cooled slightly, add the egg whites and apple cider vinegar there. Knead everything well with a mixer. The mass should become homogeneous and not stick to your hands.
2. Make cakes from the dough. Sprinkle them with sesame seeds on top and bake in an oven preheated to 200 degrees for 40-50 minutes, placing a baking sheet on the lower shelf. The finished loaf should make an empty sound if you tap the bottom of it with your finger.

Baked salmon

To prepare the dish, you will need the following products:

• 1 kg of any fish from the salmon order;
• 130 g asparagus;
• 250 g of mushrooms;
• 1 onion head;
• soy sauce 300 ml;
• 2-3 cloves of garlic;
• 10 ml sesame oil;
• 20 g butter;
• 3 g of basil.

Cooking method:

1. Cut the fish into pieces and put in a baking bag. Prepare the soy sauce, garlic and basil sauce in a cup. Pour the prepared composition over the fish. Place the latter in the refrigerator for an hour to marinate well.
2. Heat the oven to 180 degrees. Cover the baking sheet with foil. Arrange the fish and asparagus. Place in the oven for 20 minutes.
3. Fry mushrooms and onions in a frying pan in butter. Spread the mushroom roast over the fish. Bake for another 10 minutes.

Chicken casserole

Chicken and olives can be used to make a delicious casserole. For such a dish, you will need the following components:

• 700 g chicken breast;
• 90 g pesto sauce;
• 400 ml of cream with a fat content of at least 20%;
• 250 g feta cheese;
• 200 g of pickled olives;
• 1 clove of garlic;
• 40 g olive oil;
• vegetable oil for frying;
• greens;
• salt.

Cooking method:

1. Rinse the chicken fillet well, cut, salt and fry in a pan until golden brown.
2. In a bowl, combine pesto sauce and cream.
3. Place the chicken pieces in a baking dish.
4. Place chopped cheese, garlic and olives on the meat.

Pour everything over with cream mixed with sauce and put in the oven, preheated to 200 degrees, for 30 minutes

Roast beef or pork

Another hearty and healthy dish for the keto diet is roast meat. To prepare it, you will need the following products:

• 400-500 g boneless beef or pork;
• 1 onion head;
• 2 tomatoes;
• 50 g apple cider vinegar;
• 1 clove of garlic;
• 30 g olive oil;
• dry ginger;
• salt.

Cooking method:

1. Rinse the meat well, wipe off excess moisture with a paper towel, cut into medium-sized pieces.
2. Finely charge the peeled onions.
3. Cut the tomatoes into cubes.
4. Heat a skillet with oil. Fry the meat on both sides until golden brown. Then put tomatoes, onions and chopped garlic in a frying pan. Fry food for 5-7 minutes.
5. Pour ginger into a cup, add salt and vinegar. Pour the prepared sauce over the meat and simmer over low heat under a closed lid. There should be no excess liquid in the finished dish.
6. Sprinkle fresh herbs on the meat before serving.

Reviews

Until recently, the ketogenic diet was considered medicinal. Doctors prescribed it to children with epilepsy.

The use of keto for weight loss has become relatively recent. Therefore, so far in the literature and the Internet there is little information about its effectiveness. If you believe the information from the popular sites Irecommend and Otzovik, more than 70% of those who lose weight are satisfied with the results of the ketogenic diet.

With the growing popularity of this method of losing weight, everyone can take part in the Channel One project by trying to sit on a ketogenic diet from Elena Malysheva. The host of a popular health program invites everyone to take part in the Fat vs. Fat project.