Lately, the ketogenic diet has gained special interest from those who want to lose weight by consuming minimal carbohydrates.
Most want to receive a weekly menu that will speed up the weight loss process. But before being followed, the ketogenic diet must be studied, you must understand the principle of this diet and become familiar with the opinions of experts in the field of nutrition and medicine.

Content :

  1. Basic principles of the ketogenic diet
  2. The 4 stages of the ketogenic diet
  3. Types of ketogenic diet
  4. Who can follow the ketogenic diet
  5. How to prepare for the ketogenic diet
  6. Products allowed and prohibited in the ketogenic diet
  7. The menu of the week in the ketogenic diet
  8. Examples of recipes in the ketogenic diet
  9. Advantages vs. disadvantages of the ketogenic diet
  10. Ketogenic diet reviews and opinions

Basic principles of the ketogenic diet

The ketogenic diet is based on the consumption of foods that contain a minimum amount of carbohydrates, a lot of fat and a sufficient amount of protein.

Thus, daily, the amount of nutrients in the diet must have the following ratio:

  • 10% carbohydrates;
  • 50-60% fat;
  • 30-40% animal and vegetable proteins.

In this way, the body is caused by the process of ketosis, hence the name of the diet. Ketosis is a condition of the body that is able to use up fat deposits and turn them into fatty acids, which are an alternative to glucose and are needed by the brain as energy.
Refusal of complex carbohydrates creates a real stress for the body, producing ketone or acetone bodies.
Ketone bodies reduce appetite, and the body begins to actively use subcutaneous fat deposits as an energy source.
Following this diet, it is necessary to completely eliminate from the daily menu all easily digestible and complex carbohydrates, including sugar and starch.
You should also give up coffee and caffeinated products.
Sweets, fruits, potatoes, carrots, berries, legumes and any type of alcohol are also excluded. Instead, you have green cheese, cheese, fish, eggs, seeds and nuts, vegetables and butter.
During such a diet it is forbidden to subject the body to aggressive physical exertion.
In addition, the daily water intake is increased, meaning you have to drink more water than usual, about 3 liters per day.
The reduction of the amount of carbohydrates in the diet is done gradually in the first 8-14 days, to later reduce the amount of up to 10% of the food consumed daily. At the same time, it is necessary to eat in portions, 5-7 times a day every 3-4 hours, without including any snacks between meals. Portions should be small. You will get the desired result of the ketogenic diet only by strictly following these rules.

The 4 stages of the ketogenic diet

The ketogenic diet works according to the mechanism of replacing glycolysis with lipolysis. This happens when the amount of carbohydrates consumed daily is reduced to 50 grams. The transition to lipolysis is performed in 4 stages :

  1. Assimilation of ingested glucose for 12 hours.
  2. Glycogen absorption, contained in the liver and muscles. This stage lasts two days.
  3. Processing of fats and proteins from muscle fibers and fatty acids. It is the longest stage.
  4. In the last stage, ketosis begins, when the human body is accustomed to the minimum intake of carbohydrates, due to the fact that protein in muscle tissue is consumed more slowly, and the process of assimilating fat deposits is faster. Thus, weight loss occurs.

To maintain the process of ketosis in the body, a special weekly menu is prepared, in which fats must constitute from 60 to 75% of the total amount of food.
For this it is necessary to continuously calculate the ratio of fats, proteins and carbohydrates in the diet.

Types of ketogenic diet

There are several types of ketogenic diets:

  • classic;
  • directedata;
  • cyclical.

The classic diet is based on minimum carbohydrate intake and reduced physical activity.
In the directed diet, the consumption of carbohydrates takes place at certain intervals of hours, the amount being strictly dosed. Usually, carbohydrates are consumed immediately before or immediately after training, and when physical activity is lacking, carbohydrate intake is also lacking.
In addition, it is necessary to reduce the amount of fat in order not to increase the number of calories.
The cyclic diet allows the consumption of carbohydrates throughout the production of the ketone. Constant carbohydrate intake on certain days will change the ratio of fat to protein and should take place within 8-36 hours, after which there is a break. This type of diet is used in combination with strenuous physical activity.

Who can follow the ketogenic diet

This is the perfect diet for people who want to lose weight, for patients suffering from cancer or epilepsy.
During the diet, it is recommended to supervise the doctor, because such a diet requires a good knowledge of human physiology. To achieve the desired result, such as a weight loss of 1 to 3 kg per week, it is necessary to strictly follow all the rules.

How to prepare for the ketogenic diet

Before starting the ketogenic regimen, you should be examined by a general practitioner. He or she may recommend a suitable vitamin complex, which you should take while reducing the amount of carbohydrates in your daily diet.

Products allowed and prohibited in the ketogenic diet

The choice of products should not cause you any problems, because the variety of foods allowed is very wide:

  • fatty meat
  • all types of oil
  • fatty fish and seafood
  • fermented dairy products
  • Coconut milk
  • avocado
  • oua
  • greenery
  • cabbage
  • cauliflower
  • salad leaves
  • spinach
  • asparagus
  • NUTS
  • fresh tomatoes
  • fatty cheeses

However, you should refrain from the following foods:

  • starchy vegetables such as potatoes
  • bread, flour, pastries, pasta
  • cakes, biscuits and other confectionery
  • fruits and sweet juices
  • carbonated drinks, coffee
  • alcohol

The menu of the week in the ketogenic diet

The weekly menu will help you lose weight much faster. For both men and women, the recipes and quantity are about the same. Here is an example of a daily menu:

Day 1

  1. omelet – 80 g, beef – 120 g, tea – 120 g
  2. boiled chicken – 130 g, vegetable salad – 130 g, jelly – 230 g
  3. cow cheese – 160 g
  4. baked fish with greens – 120 g, brown rice – 80 g, tea – 200 g
  5. smoothie proteinic ​​- 200 g

Day 2

  1. brown rice pudding – 160 g, tea – 120 g
  2. soup – 240 g, chicken skewers – 80 g, cabbage salad – 80 g, jelly – 150 g
  3. smoothie proteinic ​​- 300 g
  4. seafood salad – 180 g, toast + cheese – 70 g, tea – 200 g

Day 3

  1. ham omelet – 150 g, breadcrumbs – 15 g, tea – 120 g
  2. chicken soup – 180 g, beef steak – 90 g, vegetable salad – 140 g, tea – 180 g
  3. fat cheese – 80 g
  4. ripe mushrooms – 120 g, vegetable salad – 150 g, tea – 200 g
  5. chefir – 230 g

Day 4

  1. steamed fish parsley – 160 g, vegetable salad – 130 g, tea – 120 g
  2. soup – 270 g, meat salad – 110 g, jelly – 100 g
  3. omelette – 120 g
  4. red fish – 110 g, toast + cheese – 60 g, tea – 200 g
  5. smoothie proteinic ​​- 250 g

Day 5

  1. boiled eggs – 3 pcs., beef steak – 120 g, vegetable salad – 110 g, tea – 120 g
  2. cream soup – 260 g, meat salad – 130 g, jelly – 200 g
  3. songs – 20 g
  4. baked fish – 180 g, vegetable salad – 120 g, tea – 200 g

Day 6

  1. omelet – 120 g, cottage cheese – 110 g, tea – 120 g
  2. fish soup – 260 g, vegetable salad – 130 g, chicken stock – 80 g, tea – 200 g
  3. green apple puree – 70 g
  4. seafood salad – 160 g, boiled chicken – 110 g, tea – 200 g
  5. smoothie proteinic ​​- 200 

Day 7

  1. mushroom casserole – 180 g, breadcrumbs – 10 g, tea – 200 g
  2. chicken soup – 160 g, boiled beef – 160 g, vegetable salad – 80 g, jelly – 200 g
  3. cow cheese – 80 g
  4. boiled fish – 130 g, vegetable salad – 110 g, tea – 200 g
  5. chefir – 180 g

Examples of recipes in the ketogenic diet

The following recipes will help you choose the right foods in your ketogenic diet.


Ingredient :

  • 3 egg whites
  • 100 g of almond flour
  • 100 ml what?
  • 10 g baking powder
  • 10 g of apple cider vinegar
  • Sesame seeds

Preparation method :
Mix flour and baking powder and pour over boiled water. When the composition cools down a bit, add the egg whites and vinegar. Everything is going well. The composition must be homogeneous and not sticking to the hands. Form breadcrumbs, sprinkle with sesame seeds on top and bake for 40-50 minutes in a preheated oven at 200 degrees.

Baked salmon

Ingredient :

  • 1 kg de somon
  • 130 g asparagus
  • 250 g of mushrooms
  • 1 onion
  • 300 ml of soy beans
  • garlic
  • 10 ml of sesame oil
  • 20 g unt
  • 3 g dried basil

Preparation method :
The fish must be cut into pieces and placed in a baking bag. Prepare the composition from soy sauce, garlic and basil. Pour it over the fish and put the bag in the fridge for an hour.

Preheat the oven to 180 degrees. Cover the pan with foil and place the fish and asparagus. Bake for 20 minutes.
In a pan, fry the mushrooms and onions in butter. Put the steak on top of the fish and cook for another 10 minutes.

Chicken casserole

Ingredient :

  • 700 g of chicken
  • 90 g sos pesto
  • 400 ml of whipped cream
  • 250 g of feta cheese
  • 200g masline
  • 1 clove of garlic
  • 40 g of olive oil
  • greenery
  • sare

Preparation method :
Wash the chicken well, cut, salt and fry until golden brown. Once ready, place the pieces of meat in a baking dish. Top with chopped cheese, garlic and olives.
Mix the pesto sauce and whipped cream. Pour the composition over the meat and cook for 30 minutes at 200 degrees.

Beef or pork steak

Ingredient :

  • 400 – 500 g of dezosata meat
  • 1 onion
  • 2 medium-sized tomatoes
  • 50 g of apple cider vinegar
  • 1 clove of garlic
  • 30 g of olive oil
  • dried ginger
  • sare

Preparation method :
Rinse the meat well and dry it with a paper towel. Make some cuts on the top of the meat. Cut onions and tomatoes into cubes. Put the meat in the pan heated with butter and fry on both sides until golden. Then add the tomatoes, onion and chopped garlic. Brown everything for 5-7 minutes. Then the ginger is mixed with salt and vinegar. Pour the sauce over the meat and simmer under the lid.

Advantages vs. disadvantages of the ketogenic diet

Although the ketogenic diet is still being studied, this method of weight loss has many undeniable advantages:

  • with this diet you will not feel hungry;
  • the weight loss process is much faster than following other types of diets;
  • the menu can be varied and tasty;
  • diet can be followed by people suffering from cancer, neurological diseases, diabetes and a number of other serious diseases;
  • The ketogenic diet is recommended for epilepsy, because ketones have an anticonvulsant effect, reduce the excitability of neurons and influence the activity of neurotransmitters;
  • body mass does not suffer, because only fat is burned;
  • In the process of producing ketones, you can get rid of acne due to the low amount of foods with a high glycemic index.

Because it is one of the most controversial diets, this method has a number of disadvantages:

  • due to the process of ketosis, in the mouth you will feel the taste of acetone;
  • the skin also begins to smell of acetone;
  • it is an unbalanced diet, which leads to the lack of many trace elements and vitamins;
  • during the ketosis process, the work capacity is drastically reduced;
  • the side effect of this diet is constipation, due to lack of fiber;
  • bone loss;
  • raising cholesterol levels;
  • low blood sugar;
  • hair loss.

Ketogenic diet reviews and opinions

Until recently, this diet was part of the treatment. Doctors prescribed it for patients with cancer and epilepsy. In weight loss, the ketogenic diet has not been used for a long time, so there is no clear evidence and truthful information about its effectiveness.
Many celebrities, however, admit that they are followers of this new diet and share their results.
Therefore, Halle Berry said in an interview that, for her, the ketogenic diet was not just about strict rules, but represented a total change in lifestyle. The actress believes that this diet also slows down the aging process.

And the beautiful Megan Fox is one of the stars who keep the diet based on the ketosis process. After giving birth, she completely gave up bread and other carbohydrates.
And for the famous Kim Kardashian and Gwyneth Paltrow , the ketogenic diet is the best solution for weight loss, with fast results.
Another follower of the ketogenic diet is the model Adriana Lima , who has reached the extreme and adopted a too strict diet. The star excluded from the menu all carbohydrates, including carrots.
However, it would be preferable not to reach the limits, especially since the ketogenic diet allows a low daily intake of carbohydrates. The best thing to do is to change your lifestyle before consulting a specialist and checking that your body is ready for a carbohydrate-free diet.