The keto diet or ketogenic diet is a low-carbohydrate, high-fat, moderate-protein diet.Typically, carbohydrates from food are converted into glucose, which is extremely important for nutrition and brain function.However, if the diet is low in carbohydrates, the liver converts fat into fatty acids and ketone bodies.Ketone bodies enter the brain and are used as an energy source instead of glucose.
With the keto diet, both the amount of food eaten (total calorie intake) and their composition - the amount of proteins, fats and carbohydrates - are important.In terms of the foods consumed, the keto diet is similar to the famous Atkins diet, however, here it is not the foods themselves that play a big role, but their quantity.You cannot completely eliminate the consumption of carbohydrates, you just need to minimize their consumption.
Regarding vegetables, it should be said that they contain a small amount of carbohydrates, so you need to monitor the total amount of calories (their amount eaten per day should not exceed 50 grams).For example, various greens are ideal on keto due to their low amount of digestible carbohydrates (fiber doesn't count).
As for meat and dairy products, these products can be consumed in sufficient quantities.It is better to use turkey or chicken for meat.The best fish for a keto diet are salmon and herring.
Menu
This menu is designed for two meals a day with a total daily calorie content of 1500 kcal.
Day 1
1. Bacon and Egg Casserole
Ingredients:
- Eggs - 3 pcs.
- Bacon - 100 g
- Spinach - 40 g
- Cheese - 20 g
Nutritional value (per 100 g):
- Calorie content - 258 kcal
- Proteins - 15.4 g
- Fat - 21.2 g
- Carbohydrates - 0.6 g
2. Zucchini pancakes
Ingredients:
- Zucchini - 100 g
- Egg - 1 pc.
- Psyllium - 1 tbsp.l.
- Minced meat (pork and beef) - 100 g
- Olive oil - 15 ml
Nutritional value (per 100 g):
- Calorie content - 178 kcal
- Proteins - 8.7 g
- Fat - 14.6 g
- Carbohydrates - 2.2 g
Day 2
1. Eggs fried with bacon
Ingredients:
- Eggs - 2 pcs.
- Lard (pork) - 15 g
- Avocado - 50 g
- Greens - to taste
Nutritional Information (per serving):
- Calorie content - 404 kcal
- Proteins - 15.2 g
- Fat - 36 g
- Carbohydrates - 3.8 g
2. Protein roll
Base ingredients:
- Squirrels - 4 pcs.
- Sweetener - 4 sachets
- Almond flour - 3 tbsp.l.
For cream:
- Coconut cream - 150 g
- Yolks - 4 pcs.
- Sweetener - to taste
- Cocoa - 1 tbsp.l.
- Butter 82.5% - 80 g
- Gelatin (instant) - 1 sachet
Nutritional value (per 100 g):
- Calorie content - 271 kcal
- Proteins - 25 g
- Fat - 18.1 g
- Carbohydrates - 2.9 g
3. Wings in the oven
Ingredients:
- Chicken wings - 6 pcs.
- Soy sauce - 1 tbsp.l.
- Greens - to taste
Nutritional value (per 100 g):
- Calorie content - 176 kcal
- Proteins - 18.3 g
- Fat - 11.3 g
- Carbohydrates - 0.6 g
Day 3
1. Cheesecakes
Ingredients:
- Cottage cheese 9% - 200 g
- Almond flour - 2 tbsp.l.
- Egg - 1 pc.
- Psyllium - 1 tsp.
- Coconut oil - 10 g
- Sour cream 20% - 1 tbsp.l.
Nutritional value (per 100 g):
- Calorie content - 211 kcal
- Proteins - 15.7 g
- Fat - 15.4 g
- Carbohydrates - 2.6 g
2. Chicken soup with celery
Ingredients:
- Chicken breast - 400 g
- Onion - 1 pc.
- Water - 1.5 l
- Carrots - 1 pc.
- Celery (stem) - 1 pc.
- Garlic - 2 cloves
- Broccoli - 100 g
- Processed cheese - 50 g
- Paprika, turmeric, green onion - to taste
- Salt, pepper - to taste
Nutritional value (per 100 g):
- Calorie content - 38 kcal
- Proteins - 6 g
- Fat - 0.8 g
- Carbohydrates - 2 g
3. Stuffed champignons
Ingredients:
- Champignons - 300 g
- Minced beef - 100 g
- Bacon - 80 g
- Sour cream 20% - 1 tbsp.l.
- Greens - to taste
Nutritional value (per 100 g):
- Calorie content - 155 kcal
- Proteins - 9.8 g
- Fat - 12.6 g
- Carbohydrates - 0.2 g
Day 4
1. Egg burger
Ingredients:
- Egg - 2 pcs.
- Avocado - 50 g
- Minced beef - 100 g
- Salt, pepper - to taste
- Oil - 5 ml
Nutritional value (per 100 g):
- Calorie content - 215 kcal
- Proteins - 12.1 g
- Fat - 17.5 g
- Carbohydrates - 1.5 g
2. Quiche with minced meat
Ingredients:
- Eggs - 2 pcs.
- Coconut oil (can be replaced with butter) - 40 g
- Almond flour - 3 tbsp.l.
- Psyllium - 1 tbsp.l.
- Flaxseed flour - 1 tsp.
For the filling:
- Minced beef - 100 g
- Egg - 2 pcs.
- Spinach - 40 g
- Cheese - 40 g
Nutritional value (per 100 g):
- Calorie content - 285 kcal
- Proteins - 14.1 g
- Fat - 24.5 g
- Carbohydrates - 2.3 g
Day 5
1. Deviled eggs
Ingredients:
- Boiled eggs - 3 pcs.
- Cod liver - 50 g
- Homemade mayonnaise - 10 g
- Salt - to taste
Nutritional value (per 100 g):
- Calorie content - 273 kcal
- Proteins - 10.6 g
- Fat - 24.7 g
- Carbohydrates - 2 g
2. Mushroom soup
Ingredients:
- Chicken breast - 400 g
- Champignons - 300 g
- Onion - 1 pc.
- Garlic - optional
- Carrots - 1 pc.
- Water - 1.5 l
- Celery stalk - 1 pc.
- Salt - to taste
Nutritional value (per 100 g):
- Calorie content - 33 kcal
- Proteins - 6.1 g
- Fat - 0.6 g
- Carbohydrates - 0.9 g
3. Cabbage casserole with minced meat
Ingredients:
- Cabbage - 300 g
- Minced pork and beef - 200 g
- Tomato paste - 1 tbsp.l.
- Cheese - 80 g
- Sour cream or curd cheese (for coating layers) - 80 g
Nutritional value (per 100 g):
- Calorie content - 172 kcal
- Proteins - 10.2 g
- Fat - 12.9 g
- Carbohydrates - 3.5 g
Day 6
1. Eggs fried with bacon
Ingredients:
- Eggs - 2 pcs.
- Pork bacon - 15 g
- Avocado - 50 g
- Greens - to taste
Nutritional Information (per serving):
- Calorie content - 405 kcal
- Proteins - 15.2 g
- Fat - 35.9 g
- Carbohydrates - 3.8 g
2. Cutlets in the sleeve
Ingredients:
- Minced pork and beef (50 to 50) - 300 g
- Onion - 1 pc.
- Egg - 1 pc.
- Salt, pepper - to taste
Nutritional value (per 100 g):
- Calorie content - 224 kcal
- Proteins - 14.8 g
- Fat - 16.9 g
- Carbohydrates - 2 g
Day 7
1. Deviled eggs
Ingredients:
- Eggs (boiled) - 3 pcs.
- Cod liver - 50 g
- Mayonnaise (homemade) - 10 g
- Salt - to taste
Nutritional value (per 100 g):
- Calorie content - 273 kcal
- Proteins - 10.6 g
- Fat - 24.7 g
- Carbohydrates - 2 g
2. Ventricles
Ingredients:
- Ventricles - 500 g
- Cream cheese - 100 g
Nutritional value (per 100 g):
- Calorie content - 131 kcal
- Proteins - 16.2 g
- Fat - 6.8 g
- Carbohydrates - 1 g
Example of a keto diet menu with five meals a day
This menu option is perfect for athletes and fitness people who use the keto diet to improve their appearance by losing excess weight.It should not be regarded as an indispensable rule of the keto diet, which in no case should be violated.Rather, this is a recommendation for calculation: now you know in general terms how much protein, calories and fats are needed, you can choose the products yourself.
Breakfast
- Scrambled eggs (3 eggs).Calorie content – 264 kcal.
- Protein shake (one serving 30 grams).Calorie content – 121 kcal.
- Cheese (30 grams).Calorie content – 109 kcal.
Dinner
- Chicken breast (170 grams).Calorie content – 276 kcal.
- Cheese (30 grams).Calorie content – 109 kcal.
Afternoon snack
- Protein shake (one serving 30 grams).Calorie content – 121 kcal.
- Almonds (30 grams).Calorie content – 134 kcal.
Dinner
- Salmon (130 grams).Calorie content – 256 kcal.
- Salad (30 grams).
Second dinner
- Low-fat cottage cheese (100 grams).Calorie content – 109 kcal.
- Casein protein (one serving 30 grams).Calorie content – 107 kcal.
Pros of the keto diet
The main advantage of the keto diet is, of course, the fairly rapid loss of subcutaneous fat.This is especially important for athletes, because with many other diets, part of the muscle mass disappears along with fat.With the loss of muscle mass, the body's metabolic rate slows down.In a study on the effects of a ketogenic diet on HIIT athletes, improvements in athletic performance and body composition were noted.
The ketogenic diet is also suitable for people who do not exercise.The keto diet does not make people starve or take away calories.Roughly speaking, we simply compensate for the decrease in carbohydrates with proteins and fats.Of course, this does not mean that by sharply reducing carbohydrate intake, you can overeat fatty and protein foods.Calorie intake must be kept within normal limits.
Another undoubted advantage of the keto diet is appetite control.Many people who have been on one diet or another know that the strongest appetite comes just during the diet.The keto diet eliminates the feeling of hunger.This is due to the fact that with it the level of insulin in the blood is low, and it is insulin that is responsible for the appearance of feelings of hunger.Fatty and protein foods, which the keto diet is rich in, allow a person not to experience a brutal appetite and at the same time lose weight.
Often, after finishing a diet, people complain that the weight came back very quickly.The fact is that most diets are like a roller coaster for the body - constant stress.When there are few nutrients, metabolic processes slow down, when there are many, the body cannot cope with processing and utilizes the excess into fat reserves.The keto diet eliminates this effect, since the person is not starving.
Cons
Considering that the keto diet places an emphasis on fatty and protein foods, digestive disorders are possible - heaviness in the stomach, bloating, constipation.This is because the diet contains virtually no fiber, found in bread, potatoes, fruits and vegetables.To avoid digestive problems, you should consume some vegetables and fruits in minimal quantities.For example, apples, cabbage, and sour grapes are suitable.
Another disadvantage of the keto diet is the unpredictability of glucose deficiency.It is unknown how your body will behave if you deprive it of such an important energy resource.
It will take time for the body to convert to ketone bodies.As a rule, in the first week a person feels malaise, dizziness and general weakness.It is important to hold out for at least 21 days to see the results of the diet.
Contraindications for use
The keto diet is strictly contraindicated for diabetics: excessive amounts of ketone bodies in the blood can lead to a sharp deterioration in health and even death.In addition, people with kidney, digestive system, or intestinal diseases should not use the keto diet.Glucose deficiency affects brain activity, so the keto diet is not advisable for knowledge workers.
On the one hand, the keto diet is simple, on the other hand, it is very difficult.Of course, everything depends on the chosen form.Some people act so fanatically that the diet ends badly.You can’t neglect the rules of the diet, you need to listen to your body and give it a break.Ultimately, the most important thing is health.We should not forget about this.