If, among the entire list of fashionable diets, you decide to try the keto diet, then it would be logical to consider a possible diet and ways to create a menu.
When switching to a keto diet, you need to cut back on your carbohydrates in favor of proteins, starchy vegetables, and healthy fats.
This way of eating is necessary for the body to enter a ketosis state, when body fats are the main source of energy. Instead of carbohydrates.
When you switch to this type of diet, your body will enter a state of ketosis within 1-3 days. You can also enter this state during fasting (as we have already said) or when practicing low-calorie diets, when the daily calorie content of food does not exceed 600-800 kilocalories. Do not forget that all changes in the diet must be approved by specialists in order to avoid harm to health.
Potential risks and benefits of switching to a keto diet and an appropriate diet
There are three points that can be clearly defined as the benefits of such a diet. It is an aid in the treatment of type 2 diabetes, an aid in the treatment of epilepsy and weight loss. Prospective research by scientists shows that such a diet can improve the glycemic index and, in particular, the key indicator of the A1C biochemical blood test. It measures the average blood sugar levels over the past two to three months. In this case, a decrease in medication intake is possible due to an improvement in these indicators.
But there is one "but". This is especially true for beginners using this diet. Increasing the amount of fat in the diet, there is always a danger of replacing it with semi-saturated fats, which contribute to an increase in high-density lipoproteins and, as a consequence, an increase in the level of "bad" cholesterol in the blood. And this may not have the best effect on the state of the cardiovascular system. Pay attention to this. If you have questions, consult your doctor.
The same is true for the complex treatment of epilepsy.
In terms of weight loss, the ketogenic diet allows you to reduce your weight in a short time. And indeed it is. During the first week, you will notice progress in this direction. Your body will begin to rapidly burn glycogen, the body's stores of carbohydrates. And also at the initial stage, you will lose a lot of water.
But 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 effectively suppresses hunger.
Restricting your diet can also be inconvenient in terms of visiting public places or meeting acquaintances. This must also be taken into account.
What to consider when drawing up a menu for a keto diet
If you have chosen such a dietary system, then you need to be ready to radically change the parameters and proportions of your usual diet. Approximately 60-80% of all calories will enter your body with fat. This means that you will be consuming meat, oils, fats, and a very limited amount of starchy vegetables. This is very different from a simple low-carb diet, as the keto diet consumes even fewer carbs.
The rest of the calories will come from protein - about 1 gram per kilogram of body weight. For example, a woman weighing 64 kg will need 64 grams of protein per day. As for carbohydrates, it takes 20 to 50 grams of carbohydrates per day to be in ketosis.
The most important thing to be wary of is when the body "throws out" from ketosis. And to achieve this is simple: eat, for example, a small portion of blueberries or cranberries in order for the body to switch to carbohydrate energy nutrition.
Keto diet and diet: figuring out which foods you can and cannot
Now is the time to give the experts a chance to speak. Kristen Marchinelli, a New York-based nutritionist and author of a book on the keto diet, gives the following recommendations for keto foods:
Protein (or protein)(understand that the keto diet focuses on fat and requires moderate protein intake)
Free consumption:not factory beef, fish, especially fatty salmon type.
Sometimes:bacon, lean proteins such as skinless chicken, shrimp. These are not bad foods to include in a keto diet, but spice them up with a little greasy sauce instead of unconditioned.
Never:cold cuts with added sugar (see the label), meat marinated in sweet sauces, fish or chicken nuggets.
Oil and Fat
Abundant consumption:avocado oil, coconut oil, olive oil, cow oil, heavy cream.
Sometimes(Limit your intake of these foods, mainly by avoiding packaged foods that often contain them): Sunflower oil, corn oil, safflower oil.
Never:margarine, trans fats.
Fruits and vegetables
Abundant consumption:avocado, greens like spinach and arugula, celery, asparagus.
Sometimes(this is all also an excellent choice, but you need to count when consuming carbohydrates): zucchini, pumpkin, squash, eggplant, leek.
Never:potatoes, corn, raisins.
Nuts and seeds
Abundantly:walnuts, flax 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.
Milk products
Free consumption:Cheddar cheese, blue cheese, cream cheese, feta cheese.
Sometimes:fatty cottage cheese, fatty Greek yogurt, fatty ricotta cheese.
Never:milk, sweetened low fat yogurt, ice cream.
Sugar substitutes
Consumption:practice moderation in the use of different kinds.
Sometimes:stevia, erythritol, xylitol.
Never:agave, honey, maple syrup, white and brown sugar.
Condiments and sauces
Free:guacamole, lemon butter sauce, mayonnaise (keep it sugar-free).
Sometimes:tomato sauce (no added sugar), raw garlic, balsamic sauce.
Never:barbecue sauce, ketchup, honey mustard.
The drinks
Free:water, almond milk, bone broth, plain tea.
Sometimes:black coffee (control caffeine intake), unsweetened soda, zero calorie drinks.
Never:sweet soda, fruit juices.
Herbs and spices
Abundant consumption(all herbs and spices are suitable for the keto diet, but Mancini advises counting carbohydrates with a large intake of them): salt, pepper, oregano, thyme, paprika, cayenne pepper.
Sometimes:ground ginger, garlic powder, onion powder.
Never:absent.
In general, spices are approved in small quantities, any to add flavor to the food being cooked.
Additives
In addition, we are considering taking fiber, multivitamins (Mancinelli says that this can improve and speed up the entrance to ketosis, but there is no strict recommendation for their intake - decide for yourself).
MCT Oil - Medium Chain Triglyceride Oil (Organic Coconut Oil).
Exogenous ketones.
A more detailed list of foods for the 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.
Benefits: It is a good source of heart-healthy monounsaturated fatty acids.
Canola oil (or canola oil)
The content of calories and proteins, carbohydrates and fats is the same as in the previous case.
Pros: Research shows that canola oil (canola oil) can reduce total and bad cholesterol levels.
Coconut oil
A tablespoon contains 114 kcal, 0 g protein, 0 g carbohydrates, 14 g fat.
Pros: The high amount of saturated acids helps to increase the level of "good" cholesterol.
MCT oil
A tablespoon contains 115 kcal, 0 grams of protein, 0 grams of carbohydrates, 14 grams of fat.
Pros of Using: Several studies show that MCT oil can aid in weight loss and help enter ketosis.
Cow oil
One tablespoon contains 100 calories, 0 grams of protein and net carbs, 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 contains 113 calories, 0 grams of net carbs, 7 grams of protein, and 9 grams of fat.
Pros of use: You can take cheese without restrictions. What's more, studies have shown that raw foodists have a 12% lower risk of diabetes.
Heavy cream
One tablespoon contains 52 calories, 5 grams of fat, and no protein or carbohydrates.
Benefits: 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.
Pros of use: For some, the presence of such meats in the diet of the keto diet is one of the reasons why some people choose this particular diet. After all, meat makes food tastier.
But remember to keep an eye on the sodium content of this product. After all, some manufacturers are not averse to adding it there.
Chicken thigh
There are 318 calories per serving of thighs, no carbs, 32 grams of protein and 20 grams of fat.
Benefit: Leave the skin for extra fat in the diet. Chicken thigh is 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.
Benefit: Eggs contain a wonderful duo of protein and fat. And also antioxidant - selenium.
Ground beef
50 grams of minced meat contains 279 calories, 12 grams of protein and 24 grams of fat, no carbs.
Benefits: Ground beef made with a ratio of 70% lean meat and 30% fat is an additional source of fat in the diet. In addition, it is a source of vitamin B12, which maintains 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.
Benefits: Asparagus is a source of material for the bone system - calcium. Plus other trace minerals such as magnesium and potassium that regulate blood sugar levels.
Avocado
Half of the fruit has 167 calories, 2 grams of carbohydrates, 2 grams of protein, 15 grams of fat.
Benefit: Fatty fruit that's high in fiber, which you may lack in your keto diet. Also rich in vitamin C to boost immunity.
Cauliflower
One cup is 25 calories, 2 grams of carbohydrates, 2 grams of protein, no fat.
Benefit: Provides more than three-quarters of your daily need for vitamin K, which has a positive effect on heart function.
Celery
One cup is 16 calories, per gram of carbohydrates and proteins, no 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.
Benefit: full of natural water, as well as vitamin K, which is necessary to regulate blood clotting.
Green pepper
One cup is 18 calories, 2 grams of carbohydrates, 1 gram of protein, no fat.
Benefit: Along with the content of 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.
Leaf salad
One cup is 5 calories, 1 gram of carbohydrates and that's it.
Benefit: Leafy greens 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.
Benefits: Mushrooms are known for their immune-boosting properties and an excellent source of vitamins, as shown in one study.
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Menu for 7 days, if you have chosen a keto diet, the diet of which 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 stuffed with tomatoes
Snack: roast beef and sliced cheese salad
Dinner: Zucchini Noodle Meatballs with Creamy Sauce
Day 3
Breakfast: Cheese and veggie omelet with salsa
Snack: Plain full fat Greek yogurt with chopped pecans
Lunch: sashimi with miso soup
Snack: smoothie made with almond milk, herbs, almond butter and protein powder
Dinner: fried chicken with asparagus stuffed with mushrooms
Day 4
Breakfast: smoothie made with almond milk, herbs, almond oil and protein powder
Snacks: two hard boiled eggs
Lunch: chicken legs with almond flour with herbs, cucumbers and goat cheese
Afternoon snack: sliced cheese and chunks of bell pepper
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: chips
Lunch: rolls of avocado with salmon wrapped in seaweed
Snack: pieces of turkey or pork
Dinner: grilled beef kebab with pepper and broccoli stew
Day 7
Breakfast: omelet with vegetables and salsa
Snack: cheese and dried seaweed strips
Lunch: sardine salad with mayonnaise and avocado
Snack: jerky turkey (no added sugar)
Dinner: Buttered Roast Turkey and Roasted Chinese Collard
This is the keto diet menu offered by an American nutritionist. With a special desire and in big cities, there are no problems with finding food.
The truth is, don't get ready for a low cost. High-quality and healthy fats, organic meat are quite expensive. But you can always find cheaper options, adapted to our reality and in accordance with the possibilities.