When deciding to go on the keto diet from the entire list of fashionable diets, it makes sense to consider one possible diet and options for creating a menu.
Switching to a keto diet means cutting down on your carbohydrates in favor of proteins, starchy vegetables, and healthy fats.
This type of eating is necessary for the body to enter a state of ketosis when body fats are the main source of energy. Instead of carbohydrates.
If you switch to this type of diet, your body will go into a state of ketosis within 1-3 days. This state can also be entered during fasting (as I said earlier) or on low-calorie diets, when the daily calorie content of food does not exceed 600-800 kilocalories. Do not forget that all changes in diet must be approved by specialists in order to avoid harm to health.
Potential Risks and Benefits of Switching to a Keto Diet and Eating Appropriate Diet
There are three points that can be clearly defined as the benefits of such a diet. It is an aid in treating type 2 diabetes, an aid in treating epilepsy, and weight loss. Prospective research by scientists shows that such a diet can improve the glycemic index, and especially the key indicator for the A1C biochemical blood test. It measures the average blood sugar level over the past two to three months. In this case, due to an improvement in these indicators, a reduction in drug intake is possible.
But there is a "but". This is especially true for beginners using this diet. When the amount of fat in the diet is increased, there is always a risk that it will be replaced by semi-saturated fats, which contributes to an increase in high-density lipoproteins and, as a result, an increase in the "bad" cholesterol in the blood in the blood. And this may not have the best effect on the condition of the cardiovascular system. Be sure to. If you have any questions, ask your doctor.
The same applies to the complex treatment of epilepsy.
In terms of weight loss, the ketogenic diet allows you to reduce your weight in a short period of time. And in fact it is. In the first week you will notice progress in this direction. Your body quickly begins to burn glycogen, the body's stores of carbohydrates. And even in the early stages, you lose a lot of water.
However, such a diet can be effective not only in the first week, but also over a long period of time. And as scientists say, this is achieved by the positive point that the keto diet is effective in suppressing hunger.
Restricting your diet can also be inconvenient when visiting public places or meeting acquaintances. This must also be taken into account.
What should be considered when creating a menu for a keto diet?
Having decided on such a nutritional system, you need to be ready to radically change the parameters and proportions of your usual diet. About 60-80% of all calories enter your body with fat. This means that you are consuming meat, oils, fats, and a very limited amount of starchy vegetables. This is very different from a simple low-carb diet because the keto diet uses even fewer carbohydrates.
The rest of the calories come from protein - about 1 gram per kilogram of body weight. For example, a woman weighing 64 kg needs 64 grams of protein per day. With carbohydrates, it takes 20 to 50 grams of carbohydrates per day to develop ketosis.
The most important thing to be careful of is when the body is "kicking out" of ketosis. And to do this, it's simple: eat a small serving of blueberries or cranberries, for example, so that the body can switch to a diet based on carbohydrate energy.
Keto Diet and Diet: Find out which foods you can and cannot eat
Now is the time to allow the experts to speak. Kristen Marchinelli, a New York-based nutritionist and author of a book on the keto diet, makes the following recommendations for keto foods:
Protein (or protein)(Understand that the keto diet focuses on fat and requires moderate protein intake)
Free usage:Not factory beef, fish, especially fatty salmon.
Sometimes:Bacon, lean proteins like skinless chicken, shrimp. These are not bad foods to include in a keto diet, but flavor them with a little greasy sauce rather than without conditioning.
Never:Cold cuts with added sugar (see label), meat marinated in sweet sauces, fish or chicken nuggets.
Oil and fat
Abundant consumption:Avocado oil, coconut oil, olive oil, cow oil, cream.
Sometimes(Limit your intake of these foods by mainly avoiding packaged foods, which often contain them. ): Sunflower oil, corn oil, safflower oil.
Never:Margarine, trans fats.
fruits and vegetables
Abundant consumption:Avocado, vegetables like spinach and arugula, celery, asparagus.
Sometimes(These are all excellent choices too, but you need to count when consuming carbohydrates): zucchini, squash, squash, eggplant, leek.
Never:Potatoes, corn, raisins.
Nuts and seeds
Abundant:Walnuts, flax seeds and chia seeds, almonds.
Sometimes:unsweetened nut butters (almond or peanut butter), cashews, pistachios.
Never:Mixtures of nuts and dried fruits, sweetened nut or seed oils, nuts in chocolate.
Dairy products
Free usage:Cheddar cheese, blue cheese, cream cheese, feta cheese.
Sometimes:fat cottage cheese, fat greek yogurt, fat ricotta cheese.
Never:Milk, sweetened low-fat yogurt, ice cream.
Sugar substitute
Consumption:Practice moderation in dealing with different species.
Sometimes:Stevia, erythritol, xylitol.
Never:Agave, honey, maple syrup, white and brown sugar.
Spices and sauces
Free:Guacamole, lemon butter sauce, mayonnaise (keep sugar-free).
Sometimes:Tomato sauce (without added sugar), raw garlic, balsamic sauce.
Never:Barbecue sauce, ketchup, honey mustard.
The drinks
Free:Water, almond milk, bone broth, normal tea.
Sometimes:black coffee (control of caffeine intake), unsweetened soda, calorie-free drinks.
Never:sweet soda, fruit juices.
herbs and spices
Abundant consumption(All herbs and spices are suitable for the keto diet, but Mancini recommends counting carbohydrates with a large amount of them): salt, pepper, oregano, thyme, paprika, cayenne pepper.
Sometimes:ground ginger, garlic powder, onion powder.
Never:absent.
In general, spices are allowed in small quantities to add flavor to the cooked food.
Additives
Additionally, we are considering taking fiber and multivitamins (Mancinelli says this can improve and speed up entry into ketosis, but there isn't a strict recommendation on how to take them - it's up to you).
MCT oil - medium chain triglyceride oil (organic coconut oil).
Exogenous ketones.
A more detailed list of foods for diet
Below is a list of the best foods to include in your keto diet, along with serving sizes and explanations of why these foods should be preferred.
Oils
Avocado oil
1 tablespoon contains 124 calories: 0 grams of protein, 0 grams of carbohydrates, 14 grams of fat.
Pros: It's a good source of heart-healthy monounsaturated fat.
Rapeseed oil (or rapeseed oil)
The content of calories and proteins, carbohydrates and fats is the same as in the previous case.
Benefits: Research shows that rapeseed oil (rapeseed oil) can lower total and bad cholesterol levels.
Coconut oil
One tablespoon contains 114 kcal, 0 g protein, 0 g carbohydrates, 14 g fat.
Pros: The high amount of saturated acids helps to raise the "good" cholesterol level.
MCT oil
One tablespoon contains 115 kcal, 0 g protein, 0 g carbohydrates and 14 g fat.
Benefits of Using: Multiple studies show that MCT oil can help you lose weight and enter ketosis.
Cow oil
One tablespoon has 100 calories, 0 grams of protein and net carbohydrates, and 11 grams of fat.
Benefits: Although it contains 11 grams of fat, studies have shown that cow oil is not the cause of heart disease and diabetes.
Cheddar cheese (or equivalent)
One medium slice of cheese has 113 calories, 0 grams of net carbohydrates, 7 grams of protein, and 9 grams of fat.
Advantages of using: you can take cheese without any restrictions. Studies have also shown that raw food traders have a 12% lower risk of diabetes.
Whipped cream
One tablespoon contains 52 calories, 5 grams of fat, and no protein or carbohydrates.
Pros: This product is an easy way to add fat to your ketogenic diet.
Meat products
bacon
One slice contains 43 calories, 3 grams of fat and 3 grams of protein, 0 grams of carbohydrates.
Advantages of Using: For some, the presence of such meat products in the keto diet is one of the reasons some people choose this particular diet. After all, meat makes food tastier.
Just remember to keep an eye on the sodium content of this product. After all, some manufacturers are not averse to adding it there.
Chicken thighs
There are 318 calories per serving of thighs, no carbs, 32 grams of protein, and 20 grams of fat.
Benefit: Leave the skin in the diet for extra fat. Chicken thighs are a great source of selenium, zinc, and B vitamins.
Chicken eggs
There are 77 calories per egg, carbohydrates - 1 g, protein - 6 g, fat - 5 g.
Advantage: Eggs contain a wonderful duo of protein and fat. And also antioxidant - selenium.
Ground beef
50 grams of ground beef contains 279 calories, 12 grams of protein and 24 grams of fat, no carbohydrates.
Pros: Ground beef with a ratio of 70% lean meat to 30% fat is an additional source of fat in the diet. In addition, it is a source of vitamin B12, which helps maintain the necessary energy levels in the body.
vegetables
asparagus
There are 27 calories in 1 cup of the product, 2 grams of carbohydrates, 3 grams of protein, no fat.
Pros: asparagus is a source of material for the bone system - calcium. Plus other trace elements like magnesium and potassium that regulate blood sugar levels.
avocado
Half of the fruit has 167 calories, 2 grams of carbohydrates, 2 grams of protein, and 15 grams of fat.
Benefit: A high-fiber, fatty fruit that you may be missing from your keto diet. Also rich in vitamin C to help boost immunity.
cauliflower
One cup contains 25 calories, 2 grams of carbohydrates, 2 grams of protein, no fat.
Advantage: Provides more than three quarters of your daily requirement of vitamin K, which has a positive effect on the heart function.
celery
One cup contains 16 calories per gram of carbohydrates and protein, not fat.
Benefits: It is a source of natural water as well as vitamins A, K and folic acid.
cucumber
Half a cup of slices contains 8 calories, 2 grams of carbohydrates, no protein or fat.
Advantage: full of natural water and vitamin K, which is necessary to regulate blood clotting.
Green pepper
One cup contains 18 calories, 2 grams of carbohydrates, 1 gram of protein, no fat.
Advantage: In addition to containing more than the daily value, vitamin C, it is also an excellent source of vitamin B6, which is involved in more than a hundred enzymatic reactions in the body.
Lettuce
One cup contains 5 calories, 1 gram of carbohydrates and that's it.
Advantage: Leafy vegetables are easy to add to your diet. A product with few calories. And also vitamins A and C, which are useful for the skin.
Mushrooms
There are 15 calories per cup, 1 gram of carbohydrates, 2 grams of protein, 0 grams of fat.
Pros: Mushrooms are known for their immune-boosting properties and an excellent source of vitamins, a study shows.
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Menu for 7 days if you have chosen a keto diet whose diet we reviewed
day 1
Breakfast: scrambled eggs with avocado salad
Snacks: sunflower seeds
Lunch: spinach salad with grilled salmon
Snack: strips of pepper and celery soaked in guacamole
Dinner: pork chop with cauliflower and red cabbage salad
day 2
Breakfast: bulletproof coffee, hard boiled eggs
Snack: macadamia nuts
Lunch: tuna salad filled with tomatoes
Snack: roast beef and sliced cheese salad
Dinner: zucchini noodle meatballs with creamy sauce
Day 3
Breakfast: cheese and vegetable omelette with salsa
Snack: Simple full-fat Greek yogurt with chopped pecans
Lunch: sashimi with miso soup
Snack: Smoothie made from almond milk, herbs, almond butter and protein powder
Dinner: roast chicken with asparagus stuffed with mushrooms
Day 4
Breakfast: smoothie made from almond milk, herbs, almond oil and protein powder
Snacks: two hard-boiled eggs
Lunch: chicken legs with almond flour with herbs, cucumber and goat cheese
Afternoon snack: sliced cheese and pieces of paprika
Dinner: grilled prawns with lemon sauce and asparagus
Day 5
Breakfast: scrambled eggs with bacon and herbs
Snack: a handful of walnuts with a quarter cup of berries
Lunch: Hamburger with organic meat, avocado and lettuce
Afternoon snack: pieces of celery dipped in almond oil
Dinner: Baked tofu with broccoli, cauliflower and pepper and homemade peanut sauce
Day 6
Breakfast: baked eggs in avocado halves
Snack: french fries
Lunch: Avocado rolls with salmon in seaweed
Snack: pieces of turkey or pork
Dinner: grilled beef skewer with pepper and broccoli stew
Day 7
Breakfast: omelette with vegetables and salsa
Snack: cheese and dried seaweed strips
Lunch: sardine salad with mayonnaise and avocado
Snack: dry turkey (no added sugar)
Dinner: Fried Butter Turkey and Roasted Bok Choy
This is the keto diet menu offered by an American nutritionist. With a special request and in large cities there are no problems in finding food.
The truth is, don't get ready for low cost. High quality and healthy fats, organic meat are quite expensive. But you can always find cheaper options that are adapted to our reality and correspond to the possibilities.