Ketogenic Diet | 8 best recipes on keto

Since many people dream of losing weight without intense physical load, we decided to find out the solution. Pay attention to a keto diet.

Marcelo Campos reports on

A recent study conducted by one of the American universities disclosed the keto diet, the most famous of which is the Atkins diet. It helps to lose extra pounds faster than doing sports.

In pursuit of harmony and fashion, we sometimes resort to radical measures, such as the keto diet. Kim Kardashian, Halle Berry, Megan Fox popularised this system of fast weight loss in the West.

What is a keto diet?

Keto-diet, also ketogenic or ketone is a low-carb diet with the advantage of fat and moderate protein content in the diet. The question immediately arises:

Where does the body then take energy from?

Essentially, keto is a low-carb diet with high-fat content and moderate protein content. Initially, it was used in the treatment of childhood epilepsy, and now it is increasingly attributed to diabetics. Such a diet causes the body to use fats as the primary source of energy instead of carbohydrates.

Rachel Hosie reports on Halle Berry about keto in her life

So, not long ago in the show LIVE With Kelly and Ryan, Halle Berry said all about keto in her life. A diet with plenty of healthy fats, a moderate level of protein and low carbohydrate content make her body burn fat, not carbs for energy.

The ketogenic diet is a rejection of sugar, fast carbohydrates. Nothing white, – said the actress. Instead, Holly fills her food with healthy fats, such as avocado, coconut oil, and other oils, including ghee and butter.

According to studies:

The ketogenic diet contributes to the suppression of the production of the hormone ghrelin, which makes us feel hungry.

The peculiarity of the ketogenic diet is that thanks to this nutritional system, a person loses weight due to the loss of fat. That is, unlike most popular diets, muscle mass in people who observe this principle of nutrition remains the same.

The history of the ketogenic diet

An increase in ketone bodies in the blood reduces the number of epileptic seizures. It was for this purpose that the ketogenic diet was originally developed as early as the 20s of the last century. And in the process of its application, it was noticed that reduces not only the number of seizures but also subcutaneous fat.

As a result:

The medication controlled seizures: the doctors began prescribing anticonvulsants for people with epilepsy. The diet was prescribed less and less. But because of effective fat burning, this nutritional strategy got a chance to live in the field of dietetics.

The Atkins diet is widely known in the West, but it has a significant difference from the ketogenic nutrition system. That is the ratio to carbohydrates and the amount of protein. In Atkins, it is more loyal, and the number of proteins more. Keto severely limits the “coals” to 20-30 grams per day and impairs proteins.

Otherwise, the liver begins to process them into glucose, and the state of ketosis does not occur.

Meryl Streep played one of the main roles in this film and supported the work of the Foundation for Epileptics, founded by Abrahams, but the star of such a diet did not follow.

Proteins, fats, carbohydrates

The main “battery” on the ketone diet is fats, of which 75% of the diet consists. Then follow proteins – 20%. And finally, carbohydrates, whose amount is 5% of the total mass of products.

How to calculate the amount of fat, protein, and carbohydrates?

It’s straightforward: for 1 kg of your weight should be 1 g of protein. Suppose if your weight is 90 kg, then you need 90 g of protein. Fats, respectively, should be 3.75 times more, that is, about 340 g, and 4 times fewer carbohydrates – about 23 g.

Do you know how to calculate body fat percentage?

If not, then move faster through the link. For a successful weight loss, you need to know not only the amount of fat in the products but also directly in your body.

What you can and can not eat

As we have said, this diet almost eliminates carbohydrates. And the basis of the diet consists of foods high in fat, as well as those containing protein.

To navigate in what is possible and impossible with the ketogenic diet is quite simple. The lists of prohibitions and permissions are small, but the product groups are quite extensive.

If keto-diet is accompanied by physical exertion, then regular carbohydrate “loads” (once every 1-2 weeks) or the use of fast carbohydrates before exercise are allowed. But in this case, you need to calculate the permissible amount of “forbidden” food, which will not interrupt the process of ketosis.

Fortunately, the list of recommended products on Keto is much longer, and there are quite a lot of pleasant and tasty products in it. Among them are also:

There are a lot of recipes for cooking “ketogenic” dishes, which means that you can eat tasty and rather diverse, so if you calmly tolerate the absence of prohibited foods in your diet, then you will not get bored with the diet.

In addition:

You can find out how much protein, fat, and carbohydrates are in a particular product. To do this, just find the table of calorie foods on the Internet, or download a special application-calculator caloric content of your food.

Phychology of keto diet

The mechanism is based on changes in energy exchange processes. Minimizing carbohydrates in the diet or their complete exclusion deprives the body of the main source of energy – glucose.

James McIntosh describes the process of ketosis on

The liver breaks down fats into fatty acids, ketone bodies, etc., which are converted by the body into energy. In addition to the fact that nutrition is already low-calorie, the body also has to spend more calories to convert fat into energy than to process carbohydrates into glucose.

The result – a modified mechanics of energy, new fuel, an unprecedented rate of burning fat.

Features of the diet

The main advantage of the ketogenic diet is fast weight loss due to the “dissolving” of fat without harming the muscle tissue. You do not have to go hungry – this diet allows you to snack on permitted foods, and you also don’t have to completely abandon fried foods.

Therefore, it is very important to observe the drinking regime and drink at least 8 glasses of water a day. If you can not drink clean water per day in such quantities, a good alternative would be drinking ginger water for weight loss.

Contraindications to the keto diet

There are no special contraindications.

But coaches and many nutritionists (among them – Jillian Michaels, author of numerous weight loss programs), say that Keto does not help to lose weight. Only people with diabetes can maintain their weight with the help of a ketogenic diet because it helps to control insulin levels.

For everyone else:

Such a plan may not work exactly for weight loss. But the energy will really be more. True, there is one BUT: Keto implies a complete rejection of sugar, which is why you may have depressed states and a bad mood. At least while adapting to keto.

Disadvantages of the keto-diet

Before moving on to non-ketone fuel, the body consumes the available glucose. The period when it ends, but the switching has not yet happened, accompanied by weakness, fatigue, nausea. Some note a worsening of mood, a depressive state.

The smell of acetone from the mouth, from the body. On the one hand, the appearance of such a plume indicates that ketosis has been successfully launched, and on the other, it can cause inconvenience.

The brain, the most important organ of the body, can successfully work on keto-bodies without carbohydrates. The danger of keto-diets lies elsewhere:

Foods containing carbohydrates usually contain other important nutrients (fibre, vitamins, and minerals). Refusal from fruits, vegetables, and grains leads to a drastic depletion of the diet since meat and animal products do not contain a number of vitamins and minerals.

If you are interested in weight loss exactly in this period, do not worry – this healthy diet for overweight pregnancy is absolutely safe for you!

Expert comments

Perhaps the keto-diet seems to be effective, but it refers to cardinal measures that significantly affect the functioning of the whole organism. To undergo such a procedure of weight loss is recommended under the supervision of a highly qualified dietician.

But still, if you still decide to try the keto diet, the next paragraph is for you!

Keto diet menu

First of all, you should know that starting a ketogenic diet is recommended with starvation, in order to prepare the body for a new diet as much as possible. Therefore, on the first day of the diet, you use only unlimited water and rest.


If you drink water all day hard for you, then you can just restrict vegetable salads or kefir with apples to clean the body of toxins.

Starting from the second day of the diet, carbohydrate-free foods are added to the diet, and after the sixth day, if you feel good, the amount of foods is adjusted to the appropriate level.

As a snack, it is recommended to use kefir, milk or yogurt. Low-fat cottage cheese is also permitted. Exit the diet should be gradual, adding no more than 30 g of carbohydrates per day.

Is keto diet effective for fat burning and how does it work?

When carbohydrates are consumed, carbohydrates are the main source of energy supply of the body, and fats and proteins are the reserve source.

At the same time, excess glucose from the bloodstream is placed in a special warehouse – glycogen depot. In the period between meals, the body’s energy balance is maintained at the required level due to this depot, which gradually gives up glucose.

But if the glucose reserves in it are depleted, the energy is taken from the previously accumulated fats.

As you have probably already guessed, if you eat carbohydrates along with fats, then fats are deposited “in reserve”, and carbohydrates are used as an energy source.

The concept of “ketosis”:

Again, there are a lot of nuances and, apart from the right energy balance, an entire arsenal comes to the aid of losing weight on a keto diet, but, in general, the balance is needed. The most interesting place our editorial office feels is your frustration and dissatisfaction with this fact.

But it’s too early to get upset – it will be easy for you to stick to the balance.

How? – Read on.

The use of ketogenic diets for weight loss is effective, as evidenced by scientific research. Of course, you can lose weight on kefir, and on buckwheat, on a low-carb diet or a Seventh-day Adventist diet, is not the point.

The secret is always the same:

If you consume less calories than you spend, you will lose weight (in the absence of hormonal disorders).  

But the foreground and other issues:

Keto diet is effective, along with other factors, due to comfort: the constant satiety and lack of hunger makes its use convenient and therefore allows you to do without disruption.

The essence of the nutrition plan

Perhaps we look obsessive but emphasize:

It is impossible to foresee and compile a complete list, the main thing is to study the composition of the product and not to consume carbohydrates. They are in the finished products, sauces, it must be considered.

The most common mistakes

Mistake number 1: keto diet confused with low-carb.

In this case, allow the use of “glucose for the brain, otherwise, it will die suddenly.” Hence the errors in its application. If there is even a small amount of carbohydrates, the “scheme” does not work, ketosis “does not turn on”.

Keto diet and low carbohydrate diet – completely different things!

Mistake number 2: keto diet confused with high protein.

In fear of fat, people completely remove carbohydrates, add lean meat, lean protein. Theoretically, problems with the kidneys and the gastrointestinal tract are most likely due to an excess of protein, and not because the keto diet is evil.

Let’s sum up:

8 best recipes on keto


Since the keto diet is a low-carb diet, meat is the most welcome “guest” in this nutritional system. Eat beef, veal, rabbit, and even pork in small quantities: all of these foods contain a lot of protein and animal fats, which are supposed to be the basis of your diet.

A fish

Fish, like meat, fits perfectly into a carbohydrate-free diet. The “favorites” of keto diets are fat salmon, salmon, tuna and herring. This fish is incredibly healthy, as it contains a lot of important vitamins and minerals.


We all know that dishes with lean chicken form the basis of any diet aimed at losing weight. So with keto diet: chicken is an indispensable product that contains a lot of protein and does not contain carbohydrates. In addition, it is always easy and pleasant to cook.


Zucchini is a very low-calorie (about 17 kcal per 100 g) product, and therefore it is recommended to add it to the diet on any diet. It is rich in vitamins A and C, carotene, and potassium. Low-carb diets are known to inevitably lead to digestive problems, but zucchini helps speed up metabolism and normalize metabolism.


A low-carb high-fat diet is simply impossible to imagine without avocado. This product is supersaturated with healthy fats, vitamins and minerals, without which both a healthy diet and a diet would be inadequate.

Iceberg lettuce

Juicy and crispy Iceberg salad contains a lot of fibre and water, which is important for good digestion. This low-calorie product can be eaten in unlimited quantities, so it is safe for the figure. By the way, it is not at all useless for health: it contains folic acid, vitamins A, B, and C, as well as phosphorus, magnesium and sodium.


These seafood are rich in iodine and other beneficial trace elements, as well as vitamins A, D, E. Shrimps are great for a diet, and for keto-nutrition – especially because they contain valuable protein and beneficial Omega-3 acids.


Eggs are the most balanced source of protein and healthy fats. Be sure to include them in your diet, observing the keto diet, since this product not only fits well into the low-carb concept of the diet but also contains a lot of healthy microelements and vitamins.

high protein diet
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