Читать книгу The Keto Diet: 10 Healthy Eating Chapters - Вячеслав Пигарев - Страница 2

How do I make a menu for the keto diet?

Tips before you start your meal plan:

1. Calculate your calories and adjust your plan

Calories are something you need to consider on a ketogenic diet. While some people can get away with the "eat full" philosophy, it doesn't work for most people. There are plenty of hormone, endocrine and deficiency issues that we still need to take into account.

Adjust the plan to suit your needs. This meal plan averages 1,538 calories, 120 g of fat, 24 g of net carbs and 83 g of protein for 2 weeks. If this differs from your macros, consider adjusting the plan to fit your needs.

To increase caloric intake. If you need to increase your fat intake on the plan, add extra butter, cream, cheese, or cream cheese to your recipes; or have coffee and cream at your first meal. If you need to increase the amount of protein, simply increase the amount of lean meat that is added to the recipe.

To reduce calories. If you need to reduce your fat intake, remove butter, cream, cheese or cream cheese from the plan. Similarly, if you need to reduce your protein intake in the plan, remove some lean meat added to the recipes.

2. Prepare ahead of time.

Be prepared, make sure you eat what you need to be full, and make sure you are satisfied with what you eat. If you have to force yourself to eat something, it won't work out in the end. This is just a guide on how you can eat on a ketogenic diet, so you can change what you eat!

Set a start date. Be realistic with yourself and set a date when you want to start. Be sure to have your shopping ready to start so there are no missed ingredients or surprises. Promise yourself to follow the plan completely and stick to the start date you set.

Get your refrigerator and pantry in order. When temptation comes up every time you open the cupboard, you may find it difficult to stick to your newfound dietary preferences. Ketosis is a process that happens in your body. You can't just break your diet. If you do, it can stall progress for up to a week before your body goes back into ketosis and starts burning fat again.

If possible, remove all high-carbohydrate foods and tempting meals from your kitchen to stay on track. You will likely need to buy some new keto ingredients for the plan, so be sure to read ahead and stock your refrigerator as needed.

3. Understanding Keto Flu.

Keto flu is a combination of symptoms that occur when you first switch to a low-carb diet. You may experience dizziness, headaches, fatigue, cramps, nausea, or fatigue for a few days after starting a keto diet. Don't worry, this is normal and can be dealt with.

The keto diet is also diuretic and can cause dehydration. With extra urination, you will deplete both the water in your body and your electrolytes faster. Your T3 (thyroid hormone) will decrease slightly and your cortisol levels will increase. Although keto flu affects everyone differently, you may feel some of these symptoms, but you can do something to reduce the symptoms or stop them completely.

Simply increase your water intake (or drink other keto-friendly drinks) and increase your electrolytes. You can use electrolyte supplements or take multivitamins that include potassium and magnesium. Also, add salt to your food or water to help.

4. Stop mindlessly snacking

Snacking not only increases the number of calories you consume per day, but it also causes insulin spikes every time you eat small meals. It's really best to eliminate all snacks when you're on the keto diet to see the best results. Keeping snacking to a minimum will allow your body to use fat stores as energy and allow you to succeed.

Last but not least, just do it. Reading, researching and planning is fantastic, but at the end of the day you just need to jump in and make sure you get started. Good luck!

Week 1 of the keto diet meal plan

Our main goal here is to stay fairly simple at first. At first glance, simplicity is key for those just starting out on a low-carb diet. You don't want it to be a difficult transition (in terms of cuisine) because at first it will be hard to just get rid of your cravings. You don't want to spend too much time cooking and diligently preparing meals.

Leftovers will be another thing you take into consideration. Not only will it be easier for you, but why bother cooking the same meal more than once? Breakfast is something that is usually made from leftovers when you don't have to worry about it in the morning. Take the food out of the refrigerator, cooked for yourself, and walk out the door. It doesn't get much easier, does it?

Breakfast.

For breakfast, you want to make something pretty quick and tasty, and of course, leftovers. It's better to start the first day on the weekend. That way, you can make something that will last you all week (or so). The first week is all about simplicity with flavor. No one wants to make breakfast before work, and you don't have to! Focus on making flavorful breakfasts that you can make as a last resort or save for the week.

There are plenty of low-carb options so you can get an idea of the overall week on the ketogenic diet. If you want to add more variety, feel free to browse our breakfast recipes for more ideas. You can substitute any of the breakfasts in the plan with recipes for similar meals.

Lunch.

You can basically rely on salads you can make the night before, if necessary. You can divide the salad and dressing into components separately and take them with you in the morning beforehand.

Salads will be mostly protein with leafy greens. This helps with micronutrient intake and is extremely helpful with fat intake while keeping carbs low. You can also add spices and seasonings to the salad to your liking. Just be careful with onions and garlic powder, but most other spices are low in carbs in small amounts.

Dinner.

Dinner will mostly be casseroles with cooked vegetables, so no side dishes are needed. Casseroles are great for a low-carb ketogenic diet because you have so many leftovers. It's not uncommon to see recipes that take quite a bit of time to make, so when you can save some time by eating leftovers, it makes a huge difference. Just put them in the refrigerator, reheat them as needed, and you'll have a quick dinner.

Garnishes and snacks.

As a general rule, it's best to keep snacks to a minimum to minimize insulin releases.

No dessert the first week. Studies show that cravings for sweets are significantly reduced if you give up sweets for a while.

How do I choose foods to eat on a keto diet?

Foods you can eat on a ketogenic diet:

Fish and seafood

Low-carb vegetables

Cheese

Avocados

Poultry

Eggs

Nuts, seeds, and healthy oils

Plain Greek yogurt and cottage cheese

Berries

Unsweetened coffee and tea

Dark chocolate and cocoa powder

Fish and seafood

Fish is rich in B vitamins, potassium and selenium; it is also rich in protein and contains no carbohydrates. Salmon, sardines, mackerel, tuna and other oily fish boast high levels of omega-3 fats, which have been found to improve hemoglobin levels. Studies have shown that frequent fish consumption is associated with a reduced risk of chronic disease as well as improved mental health. Try to consume at least two servings of 85 grams of oily fish per week.

Low-carb vegetables

Non-starchy vegetables are low in calories and carbs, but high in nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect cells from free radicals. Aim for non-starchy vegetables with less than 8 grams of net carbs per cup. Net carbs are total carbs minus fiber. Broccoli, cauliflower, green beans, bell peppers, zucchini and spinach meet all requirements.

Cheese

Cheese has no carbs and lots of fat, making it ideal for the ketogenic diet. It is also rich in protein and calcium. Note that a 28-gram slice of cheddar cheese contains about 6 grams of saturated fat, which the Heart Association recommends limiting to reduce the risk of heart disease.

Regular yogurt and cottage cheese

Yogurt and cottage cheese are rich in protein and calcium. Seven ounces of plain Greek yogurt contain about 8 grams of carbs and 20 grams of protein. 220 grams of cottage cheese contain just over 6 grams of carbs and 28 grams of protein. A 2019 study found that both calcium and protein can reduce appetite and promote satiety. Choosing higher-fat yogurt and cottage cheese can help you stay satiated longer, and high-fat foods would be part of a ketogenic diet.

Avocados

Choose heart-healthy fats like avocados, which are rich in monounsaturated fats and potassium, a mineral that many people lack. Half the average avocado contains about 6 grams of carbohydrates, of which 4.5 grams are fiber. According to a 2018 study published in the Journal of Clinical Nutrition, replacing animal fats with plant fats like avocados can help improve cholesterol and triglyceride levels.

Meat and poultry

Meat is a source of lean protein and is considered a staple of the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium, and zinc. Although processed meats such as bacon and sausage are allowed on the keto diet, they are not the best for your heart and may increase your risk of developing some cancers, according to a 2021 review published in the European Journal of Epidemiology. Choose chicken, fish and beef more often and limit your consumption of processed meats.

Eggs

Eggs are rich in protein, B vitamins, minerals and antioxidants. Two large eggs contain zero carbs and more than 12 grams of protein. Eggs have been shown to induce the production of hormones that increase satiety and keep blood sugar levels stable. They also contain antioxidants such as lutein and zeaxanthin, which help protect eye health, according to a 2020 study.

Nuts, seeds and healthy oils

Nuts and seeds are rich in healthy polyunsaturated and monounsaturated fats, fiber and protein. They are also very low in net carbs. Olive oil and coconut oil are the two oils recommended for the keto diet. Olive oil, which is high in oleic acid, is associated with a lower risk of heart disease. Coconut oil is rich in saturated fats, but contains medium chain triglycerides (MCTs), which can increase ketone production. MCTs can increase your metabolic rate and help you lose weight and belly fat. Measure portion sizes when consuming any healthy fats.

Number of carbs per (28 g) of nuts and seeds (net carbs equals total carbs minus fiber):

Almonds: 3 g net carbs (6 g carbs total)

Brazil nuts: 1 g net carbs (3 g carbs total)

Cashews: 8 g net carbs (9 g carbs total)

Pistachios: 5 g net carbs (8 g carbs total)

Walnuts: 2 g net carbs (total 4 g carbs)

Chia seeds: 2 g net carbs (total 12 g carbs)

Flax seeds: 0 g net carbs (total 8 g carbs)

Pumpkin seeds: 1 g net carbs (total 3 g carbs)

Sesame seeds: 3 g net carbs (total 7 g carbs)

Berries

Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbohydrates and high in fiber.