Ketogenic diet: menu, allowed and prohibited foods

Keto diet - basic rules

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To start the necessary processes in the body, you should follow simple recommendations. So:

• Reduce the amount of carbohydrates in your diet to a minimum. You are allowed to consume no more than 50 grams (approximately 20 grams of pure substance).
• Cut down on protein intake. The ideal proportion for this method is 80% fat, 15% protein, 5% fresh vegetables. You should be concerned about consuming foods high in fat, because this is the main source of energy.
• You need to drink plenty of water. During ketosis, acetone accumulates in the body. To neutralize the negative impact, you need to drink approximately 3-4 liters of still water per day.
• Physical exercise. The diet should be accompanied by light exercise that lasts no more than 30 minutes.
• No snacking! This will lead to an increase in insulin in the blood, which is unacceptable on a keto diet.

The duration of the diet can last from one week to a month. Beginners are advised to use simple variations so as not to overload their body. The main rule is a gradual exit from the diet. Otherwise, the weight will quickly return and problems with the gastrointestinal tract will arise.

The ketogenic diet also has disadvantages

• Hypovitaminosis, imbalance of electrolytes and minerals. The ketogenic diet is not balanced in the content of vitamins and minerals. Additional intake of vitamin and mineral complexes may be necessary.
• Increased cholesterol levels. Polyunsaturated fats increase cholesterol levels. This indicator, as well as the ratio of LDL and HDL, should be monitored.
• Reduced blood acidity. This is a consequence of an increase in the number of ketone bodies. For people suffering from diabetes, the condition is fraught with intoxication of the body, diabetic coma and even death.
• Accelerating bowel emptying time. This is a common side effect that gradually goes away: the body adjusts to the new diet.
• "Keto flu." A syndrome that develops in the first days of the diet and is manifested by an increased feeling of hunger, weakness, absent-mindedness, sleep disturbance, headache, and decreased physical and mental performance. It is recommended to drink more water and eat healthy fats these days.
• Bad breath. A side effect that can be treated with regular chewing gum or breath flavorings. You should also increase the amount of water in your diet.
• Ketoacidosis. A terrible complication of the diet, in which vomiting and nausea, rapid heartbeat, shortness of breath, and constant thirst are noted. If any of the symptoms develop, you should immediately consult a doctor.

Keto diet - menu building

The daily diet should include a moderate amount of carbohydrates, no more than 15 g at a time. It is impossible to completely eliminate the substance from food. Example of a weekly menu for women and men:

• Breakfast. The morning meal should be light, the amount of carbohydrates no more than 15 g. You can get the required amount by eating cheese products or fresh vegetables. Breakfast is scrambled eggs, fresh vegetable salad, green tea without sugar.
• Lunch. The minimum amount of carbohydrates does not exceed 5 g. You can make your own cottage cheese with your favorite berries and nuts. You can also cook two boiled eggs with baked fish and vegetable salad.
• Dinner. Soups without adding potatoes or pasta will be beneficial for the stomach. Meatballs and baked toast with cheese go well with the first course.
• Dinner. Approximately 70% of all food should be consumed in the first half of the day. Therefore, dinner should be light, consisting of meat and vegetables. Cooked fish in the oven with vegetable salad and olive oil is perfect for the last meal. It should be remembered that dinner should occur two hours before bedtime.

You can decide for yourself what the menu will consist of. To do this, you will need a special table or calculator that will tell you the calorie content of a particular product. Based on the obtained numbers, you can freely build your menu, following the main rules of the diet.

Nuts

Nuts can be consumed in moderation on a keto diet, but be careful when using nuts as a snack as it is very easy to eat far more than you need to satisfy. Also keep in mind that cashews are relatively high in carbohydrates, with pecans, walnuts, coconut, almonds, hazelnuts, and macadamia nuts being the best options. Read our separate extensive article: nuts on a keto diet: which ones can you eat?

What is the keto diet and ketosis?

Stable operation of all internal systems of the body is possible thanks to a balanced consumption of proteins, fats and carbohydrates. Dietary nutrition is based on reducing the amount of the latter substances in food to a minimum. Carbohydrates act as a source of energy for the body; they are easily digested and processed in the intestines. When their number decreases, the following processes occur:

1. In the first minutes and tens of minutes, your body continues to fuel you, using glycogen reserves in muscle depots.

1. Next, the body, in search of additional energy, reaches glycogen reserves located in the liver.

1. You lack energy and amino acids (protein) are used for processing in all structures of the body.

1. After about a week, the energy production process stabilizes due to the oxidation of subcutaneous fat (ketosis). Ketones are a result of the body adapting to a lack of carbohydrates.

Ketogenic diet, weekly menu: with recipes and grocery list

Calculation and achievement of the BZHU standard

You may think that you can successfully switch to a ketogenic diet without counting macronutrients, but this is not true. Correct calculation of BZHU is the most important aspect of switching to keto nutrition.

Monitoring your macronutrient intake may seem like a hassle and tedious task, but it is absolutely essential during the first few weeks of the ketogenic diet. This eating pattern is likely completely different from the one you followed previously. This way, by tracking your macronutrients, you get feedback so you can adjust your diet for best results.

Whatever diet you have followed in the past, the keto diet is definitely the most specific. The average Westerner will have to cut carbohydrates, decrease or increase proteins, and need a lot more fat. If you've been on a bodybuilding diet, your fat intake will skyrocket to alarming levels and your protein intake will drop dramatically.

Reducing proteins? Yes, that is right. The keto diet is based on a limited amount of carbohydrates, plenty of fat and moderate protein intake.

The nutritional content of the daily diet for most people will be as follows:

• Carbohydrates: 5-10%
• Fats: 70-75%
• Proteins: 15-20%

What to count first? The norm of carbohydrates and proteins. For beginners, it is recommended to consume no more than 50 g of carbohydrates daily. Experienced athletes can manage with even a smaller dose without any problems.

I recommend getting only 5% of your total calories from carbohydrates, which is usually about 30g. “What, you can’t even have a salad?” — some people are indignant and panic, and this is understandable. Therefore, I suggest considering purely digestible carbohydrates (total carbohydrates minus fibrous carbohydrates). For example, an avocado contains 12 g of carbohydrates, but 10 of them are fibrous. Therefore, we have only 2 g of digestible carbohydrates. Likewise, green leafy vegetables are nutritious and rich in fibrous carbohydrates. Therefore, you can overeat on them without exceeding the required carbohydrate limit.

When it comes to protein, athletes on a ketogenic diet are often advised to consume 1.3-2.2 g per kg of lean muscle mass rather than body weight. Below is an approximate calculation of protein requirements for an 82-kg heavyweight with 15% subcutaneous fat:

• 82 kg x 0.15 = 12 kg fat
• 82 kg – 12 kg = 70 kg dry weight
• 70 kg x 1.3 g = 91 g
• 70 kg x 2.2 g = 154 g
• Protein intake level = 91-154 g per day

If you don't know your body fat percentage, you can either measure it or use a calorie calculator and multiply your daily intake by 0.15-0.20 to calculate your protein intake.

Why is the keto diet so low in protein?

Those who are accustomed to calculating their protein needs based on total body weight, and not just dry weight, may be skeptical about a diet that involves almost halving the protein intake.

From myself I can say that: “At first I was very afraid of losing muscle mass due to reduced protein levels. But I didn’t lose an ounce of muscle, and even gained lean muscle. How did this happen? This is all due to the fact that ketones are able to accumulate protein, so there is no need to overeat tons of protein foods.”

What happens if you exceed the norm? Nothing special: just say goodbye to ketosis! Some amino acids are gluconeogenic, which means they take part in the synthesis of carbohydrates.

In other words, the effect of increased consumption of both proteins and carbohydrates is the same. Therefore, once you understand your own level of ketosis, you can experiment with your protein intake. I stick to 20%.

Keto diet - varieties

Different types of dietary foods are used to achieve different goals. The state of ketosis is effectively used both for gaining muscle mass and for losing extra pounds. Beginners are advised to start with the standard, simplified view.

Standard

First of all, you should find out your daily calorie intake. The principle of dietary nutrition is simple:

• to gain muscle mass, calculate the daily calorie intake and add 600 Kcal;
• for weight loss we subtract 600 kcal;

Unlike other types, the amount of nutrients will remain the same and the level of carbohydrates will be very low.

Directed

This type of diet involves the use of refeeds. This is the targeted consumption of carbohydrates before physical activity and after training. Thanks to this, the productivity of training increases significantly due to the release of glucose. The ideal ratio of carbohydrates is 1 g. per kilogram of weight with low fat consumption. A targeted diet will help you energize yourself for tough activities.

Cyclic

The keto rotation diet involves cycling refeeds to replenish muscle glycogen during regular exercise. The method is used mainly by bodybuilders and is the most complex. Use only after two weeks of intensive training with proper nutrition.

The refeed occurs within 10-36 hours with a reduction in the amount of fat and an increased level of protein. Carbohydrates are consumed in proportions of 5 grams. per kilogram of your weight.

Here is another very similar diet that I already wrote about:

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Low-carbohydrate diet: benefits and harms, permitted foods and menu

Sportipit and supplements

For a ketogenic diet, any sports supplements such as creatine monohydrate, beta-alanine and caffeine, designed to increase endurance and improve the quality of training, will do, if they were developed taking into account the latest scientific research. Therefore, if you take any pre-workout supplements, you can safely use them on the keto diet. I would also recommend eating broth before training to get enough sodium and magnesium.

In the case of BCAA amino acids, everything is not so clear. The greatest minds are divided on this matter. Some claim that they are suitable for the keto diet, others are sure that they are not. One of the BCAA constituents (valine) is glycogenic, therefore, it can stimulate the production of glucose, which will interfere with ketosis. How dangerous is this? Not very much, especially if you use sports nutrition occasionally.

For the first month, limit yourself, but without fanaticism. If BCAAs help you train and recover, you should only take them during your workout rather than binge on them all day long. If you have any doubts about their effect on your ketosis level, use test strips.

It should be emphasized that if you are serious about achieving ketosis, you will need to check your levels often using ketone strips or similar devices. Do not blindly rely on the correctness of your nutrition plan!

If you wish, you can fuel up with a post-workout protein shake if it fits into your daily macronutrient requirements. But choose the lowest carb option (best of all, no carbs). If you find it difficult to eat enough fat during the day, you can add a tablespoon of olive oil to your shake. This will not affect the taste, but you will easily add 13-14 g of fat.

Those who like to create an insulin spike after training with the help of carbohydrates should stop doing this. Put the goodies back where they belong!

Try with all your might to resist the urge to have a cheat meal or fast day, or otherwise deviate from your nutrition plan. The ketogenic diet requires strict self-monitoring in the first few weeks. Give her a chance to change you!

Keto diet - list of prohibited foods

To get the maximum benefit, you need to avoid junk food. Grocery list:

1. Sugar (when it gets into the blood, it increases insulin levels, which negatively affects the process of losing weight using this method);

1. Starch, which is found in baked goods, pasta, potatoes;

1. Desserts and carbonated drinks;

1. Alcohol;

1. Some fruits (banana, grapes, dates).

In addition to prohibited foods, it is also necessary to get rid of bad habits, monitor your sleep patterns, and avoid stress.

Effective diets for weight loss: the fastest and most popular

Beverages

While juice and soda are not keto foods, there are other drinks you can drink while on a low-carb diet.

Allowed drinks

• Plain water
• Water with pieces of fruit or cucumber
• Water with 1-2 drops of lemon or lime juice
• Bone broth (improves immunity and gut health)
• Black or green tea
• Coffee with heavy cream or coconut milk
• Unsweetened almond or hemp milk

Table of KBJU drinks on keto

Show table

Keto diet - list of allowed foods

What products are included in the diet menu? It is mandatory to include:

1. Pork, beef, chicken, fish;

1. Seafood;

1. Eggs;

1. Fresh vegetables;

1. High fat dairy products;

1. Nuts (they contain a large amount of protein and fat);

1. Berries.

In addition to clean water without gas, you are allowed to drink green tea or coffee without sugar.

Meat, eggs and fish

As with fats, make sure these foods come from healthy sources:

• Choose the highest quality meat and eggs you can afford.
• Whenever possible, choose grass-fed, organic, and pasture-fed meats.
• Choose as fatty cuts as possible.

Allowed meat, eggs and fish

• Fatty beef, veal, roasts and ground beef
• Poultry, including chicken, quail, duck, turkey and game - try to choose darker, fattier meats
• Pork, including pork tenderloin, chops, ham, bacon and ground pork
• Fish, including mackerel, tuna, salmon, trout, halibut, cod and catfish
• Shellfish, including oysters, clams, crab, mussels and lobster
• Organs including heart, liver, tongue, kidneys and offal
• Eggs, including boiled, fried, scrambled and poached
• Lamb meat
• Goat meat

Prohibited meat, eggs and fish

Many meats contain additives, artificial ingredients, and unnecessary sugars, so they need to be eliminated from your diet to improve your health and chances of success on a ketogenic diet.

This includes processed and canned meats such as pepperoni, salami, hot dogs and some jerky.

Benefits of the Keto Diet

In addition to losing excess weight, this method of eating can bring great benefits to the body as a whole. The following are the advantages:

• Lowers sugar levels. Once in the blood, carbohydrates stimulate the production of insulin, which binds and removes sugar. The diet allows you to minimize the consumption of such substances. The method is actively used for type 2 diabetes (positive reviews) and disease prevention.
• Stimulates brain activity. The breakdown product of fatty tissue has a beneficial effect on mental processes. The results obtained in a scientific study confirm an increase in concentration, memory and brain activity.
• Against epilepsy. It is currently not possible to cure this disease, but such a specific diet can reduce the amount of medications consumed. The method has found wide application among children.
• Skin condition improves. It has been established that foods high in carbohydrates have a bad effect on the condition of the epithelium. The diet allows you to start the processes of skin regeneration. The surface also acquires a matte tint, and the elasticity of the epithelium improves.

Keto diet - recipes

To diversify your daily menu, you can prepare simple and healthy dishes. The main thing is not to forget about the basic rules for burning fat.

Coleslaw and Bacon Salad

The cooking method is simple:

1. without vegetable oil, fry the bacon on both sides for no more than 2 minutes and cut into medium pieces;

1. cut the onion into rings, pressing lightly on it with the surface of a knife to eliminate the bitter taste contained in the juice;

1. grate the cheese and break a couple of cabbage leaves;

1. mix everything in a large bowl, adding chopped nuts to taste.

You can dress the salad with olive oil and serve as a light snack.

Replacement for regular potatoes

Five main ways to replace such a product:

1. finely chopped cauliflower puree with cream;

1. vegetable salads with the addition of grated cheese and boiled eggs;

1. boiled broccoli or spinach;

1. baking vegetables in the oven with a cheese crust on top;

1. stewed vegetables in sour cream with steam omelette.

Whogenic diet for beginners - menu examples

Breakfast Option #1: Scrambled Eggs with Sautéed Vegetables and Bacon

• Butter or vegetable oil - 1 tbsp. l.
• Scrambled eggs with butter from 2 large eggs
• Bacon – 2 slices
• Spinach – 3/4 tbsp.
• Mushrooms – half a cup (sauteed with spinach in bacon fat)

Nutritional value per serving

• Calories – 774
• Fat – 56 g
• Carbohydrates – 5 g
• Protein – 25 g

Breakfast option #2: Egg-free breakfast

• Snack sausage – 28 g (make sure there is no sugar)
• Paprika – 1 tbsp. (fried in 1 tbsp olive oil)
• Pepper Jack cheese – 28 g

Nutritional value per serving

• Calories – 533
• Fat – 45 g
• Carbohydrates – 9 g
• Protein – 23 g

Lunch Option #1: Taco Salad

• Minced beef 20% fat – 85 g
• Taco Seasoning – 2 tsp.
• Shredded romaine lettuce – 2 tbsp.
• Cherry tomatoes – 3
• Cheddar cheese – 42 g
• Quarter of an avocado
• Sour cream - a quarter cup

Nutritional value per serving

• Calories – 570
• Fat – 42 g
• Carbohydrates – 12 g
• Protein – 36 g

Lunch Option #2: Lettuce, Bacon and Tomato Wraps

• Romaine lettuce – 3 large leaves
• Bacon – 6 slices
• Grilled chicken – 57 g
• Cherry tomatoes – 5 small
• Monterey Jack cheese – 28 g
• Mayonnaise – 2 tbsp. l.

Nutritional value per serving

• Calories – 632
• Fat – 48 g
• Carbohydrates – 8 g
• Protein – 42 g

Dinner option #1: Pork chop with mushroom sauce and steamed asparagus

• Pork chop – 113 g
• Olive oil - half a tbsp. l.

Mushroom sauce:

• Porcini mushrooms – 3/4 tbsp.
• Butter – 1 tbsp. l.
• Chopped garlic – 1 tsp.
• Ground thyme – 1 pinch
• Heavy whipping cream - 3 tbsp. l.
• Steamed asparagus - half a cup
• Butter – 1 tbsp. l.

Nutritional value per serving

• Calories – 675
• Fat – 55 g
• Carbohydrates – 9 g
• Protein – 36 g

Dinner option No. 2: Baked salmon with baked stuffed “potatoes”*

• Atlantic salmon – 113 g (with half a tablespoon of butter)
• Steamed cauliflower puree – 3/4 tbsp.
• Butter - 1-1/2 tbsp. l.
• Sour cream – 2 tbsp. l.
• Bacon – 1 slice
• Green onions – 1 tbsp. l.
• Cheddar cheese – 42 g

Note : *Combine all ingredients except salmon and bake at 177 degrees until golden brown.

Nutritional value per serving

• Calories – 653
• Fat – 53 g
• Carbohydrates – 6 g
• Protein – 38 g

Result

What does this way of eating actually lead to? An unprepared person may encounter:

• lack of microelements and vitamins, which manifests itself as vitamin deficiency;
• loss of concentration, physical fatigue, constant drowsiness;
• accumulation of acetone in the body due to ketoacidosis;
• Digestive problems.

Due to the lack of necessary microelements, the body experiences stress, slowing down the digestion process. This can lead not only to additional health problems, but also to the return of the previous weight at the end of the program. A prime example is the Chinese LCHF diet. Restricting calories only causes irritation and fatigue. What should I do?

Vegetables

Vegetables are confusing for many people new to the ketogenic diet. This may be due to the fact that most of us have been taught since childhood that we need vegetables to grow strong and healthy.

Unfortunately, not all vegetables are healthy on keto. Those that grow underground, such as carrots, potatoes, sweet potatoes, turnips and parsnips, contain large amounts of starch and carbohydrates. It is better to use those that grow above the ground, such as:

Allowed vegetables

• Spinach
• Sorrel
• Bell pepper
• Salad
• bok choy
• Cabbage
• Arugula
• Zucchini
• Cauliflower
• Green and white cabbage
• cucumbers
• Brussels sprouts
• Eggplant
• Celery
• Asparagus

Mushrooms

When it comes to mushrooms, they're a great way to add some flavor and flavor to boring dishes. They are also very low in carbs, with only 1g of net carbs (ceps) per cup.

Additionally, mushrooms have incredible anti-inflammatory properties.

Table of KBJU vegetables on keto

Show table

Keep in mind that these vegetables still contain carbohydrates, so you'll need to consider serving size. But they also contain a decent amount of fiber, making their net carbs low enough for ketosis.

Bottom line

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Seasonings, spices and sauces

Most seasonings contain added sugars, so you'll want to make your own dressings and sauces to control calories, ingredients, sugars and carbs.

Seasonings and sauces

If your busy schedule doesn't have room for making your own seasonings, you can use any of these low-carb keto options.

Be sure to check their macros and ingredients for sugars, carbohydrates, and unhealthy oils or preservatives:

Show table

Gas stations

Salad dressings can also contain sugars, so just like condiments, check their ingredients carefully.

If you're at a restaurant, avoid balsamic vinegar, vinaigrette, honey mustard, and French or Thousand Island dressings as they contain more sugar.

Here's a quick salad dressing cheat sheet:

Show table

Herbs and spices

Since many traditional seasonings and sauces are not keto-friendly, herbs and spices will become your best friends in the kitchen. Just make sure they don't contain sugar or high-carb additives.

Allowed herbs and spices

• Basil
• Oregano
• Parsley
• Rosemary
• Thyme
• Coriander
• Cayenne pepper
• Chili powder
• Caraway
• Cinnamon
• Nutmeg
• Lemon or lime juice
• Salt and pepper

Prohibited seasonings, spices and sauces

• Ketchup
• Sriracha
• BBQ sauce
• Honey mustard
• Any packaged seasonings containing sugar