Announcement

Collapse
No announcement yet.

Keto Menu: Principles, List of Products, Keto Recipes

Collapse
X
Collapse
  •  

  • Keto Menu: Principles, List of Products, Keto Recipes



    In this article, I will give the basic principles of making a keto menu, share more convenient ways of keto nutrition, and of course useful tips.



    Basic principles of creating a keto menu

    If you have a desire to adhere to the principles of the ketogenic diet, it is extremely difficult to do this without a proper menu. At first, it was not clear to me what to eat on the keto diet!?

    To avoid any difficulties, it is better to create a menu in advance.



    The basic rules of a keto menu that I have defined for myself:
    • The menu is made for a week
    • Initially, we find keto dishes that we can prepare ourselves on ketoforhealth.org.
    • We independently check the indicators of protein, fat, and carbohydrates in each new dish. The indicators should have the same proportions as in the entire menu. You can't eat carbohydrates in the morning and butter in the evening. It's not keto.
    • We check the list of stop products. Exclude all products and dishes with included sugar, high carbohydrate content, and high glycemic index.
    • When preparing the menu, we choose more diverse food options.
    • After forming a list of dishes, make a list of products and go to the store. The goal - at home there should only be what you eat on keto. (Of course, if the whole family supports you).
    • Always add more water and minerals to the keto diet. After each meal, it is better to eat a spoonful or two of fiber.
    • We prepare food in advance. It is better to cook so much today so that it is enough tomorrow evening. The goal is when it's time to eat the food should be ready. Keto and buying a snack in a store or cafe are almost incompatible concepts. At least until you learn to find in any menu only what you are allowed to eat on keto. You can cook and just do it every two days in advance.


    Beginners have a question on how to count proteins, fats, carbs?

    It's simple – there are lots of special applications for smartphones. It is very convenient, you can change the parameters and ratios of proteins, fats, carbs to the recommended ones for keto and monitor whether you have overeaten carbohydrates and protein.

    In the program, just score the basic products of each dish by oz (grams) and watch the result. If, in the end, the whole dish together fits into the frame of proportion, then feel free to include it in your menu.


    I used such applications for several months at the initial stage of keto. I also recorded everything I ate during the day, to understand:
    • how different product combinations affect me
    • to what value can I raise the number of carbohydrates, without the threat of leaving the keto

    After a couple of months, such applications are no longer needed. Experience is gained, and you will already know for yourself what you can eat, what you can not, and what you can do with restrictions.


    Be careful. If it is written somewhere that white bread contains 2 grams of carbohydrates, it means that someone just made a mistake. White bread can't contain 2g of carbohydrates and still can't be eaten on keto. Be realists.




    List of permitted and prohibited foods on the ketogenic diet


    Now I will give an approximate list of foods that are not recommended and recommended on the ketogenic diet. In general, it is worth explaining that there is no ban on products as such.

    The question is the amount of what you can eat without restrictions, and what should be limited, up to a minimum. Except, perhaps, sugar and products containing its artificial inclusions. It is better to exclude sugar altogether.

    For example, strawberries. Strawberries contain 0.26 oz (7.5 grams) of carbohydrates per 3.5 oz (100 grams). If you eat 2.2 lbs (a kilogram), then you'll be kicked out of the keto mode. But if you add 1.7-3.5 oz (50-100 g) of fat cottage cheese 18+ % fat content, with sour cream 30-40% fat content, it is delicious, useful and does not harm keto.






    So, what is not allowed on the keto diet:
    • Sugar and everything that contains sugar. The list is huge, there is no point in listing it. Read the labels
    • Honey and its derivatives
    • Wheat, rice, buckwheat flour… any flour at all. Except for almond flour
    • All bakery products in stores. You can make bread yourself. My most delicious keto bread was made from almond flour
    • Potato
    • Pasta
    • All the cereals
    • Many legumes are cooked as porridge
    • Fruit with great care
    • A lot of ready-made food sold in stores and catering establishments



    Permitted foods on the keto diet:
    • Cheeses, heavy cream, sour cream, cottage cheese, and more, if there is no lactose intolerance, and you have passed keto-adaptation. Milk also should be avoided. It is better to use cream
    • Fatty meat
    • Oily fish
    • Eggs
    • Non-starchy vegetables, greens
    • Nuts. But be careful, some species have quite a lot of carbohydrates
    • Chocolate, Snickers.Yes, Yes! But only homemade. I'll tell you how to make it. I didn't find any suitable chocolate in the stores. Even for diabetics, chocolate is cheapened and spoiled by bad ingredients. Don't eat chocolate from the store
    • Cakes with buttercream and avocado cream. Delicious! But also only home-made following keto principles
    • And everything that contains the minimum amount of carbohydrates. Even if I forgot to mention something




    Examples, recipes for keto dishes


    The first course on the keto diet:

    This is the simplest and most primitive dish – fat meat or fish with a side dish of vegetables. It often helps me out. It is as diverse as possible. You can, by slightly changing the combination and recipe, come up with dozens of different dishes. And by adding a fat, carbohydrate-free sauce to the meat, we get excellent proportions of proteins, fats, carbs.


    The difference from what people usually eat is to replace the side dish with raw or fried vegetables. Delicious and healthy. Just use the right, healthy oil that doesn't release toxins when frying.


    The best oil for frying is avocado oil or ghee.



    Click image for larger version  Name:	zz1.jpg Views:	0 Size:	70.3 KB ID:	1226




    Keto pizza

    The recipe for the second course of the keto diet is the perfect dish for the road and work. Keto pizza!


    Product composition:
    • Mozzarella cheese for pizza 14 oz (400 g)
    • 4 eggs
    • 2.1 -2.8 oz (60-80 g) almond flour
    • Olive oil
    • Curd cheese - look carefully it should be sugar-free!
    • Tomatoes
    • Hard cheese, for sprinkling
    • Any allowed filling, vegetables, meat, pepperoni - the main thing is without sugar and carbohydrates


    Making dough for keto pizza:
    • Put mozzarella in a heat-resistant bowl, put it in the oven, and heat it a little until it starts to melt
    • Then pull it out, break the eggs, mix. Add liquid oil and stir
    • Pour out the flour. Salt and pepper. Mix very well
    • On a baking sheet, put the parchment and smear with oil. Spread the dough evenly
    • Set to bake at 350 °F (180°C) on the bread mode. Bake for 10-15 minutes until half cooked. The dough base is ready
    • Take it out and smear it with cottage cheese. And spread the filling. Any filling, from products useful to us
    • Pour the keto sauce over the pizza.
    • Keto sauce for topping pizza is a tomato without skin and the same curd cheese. Grind all this in a blender with seasonings to taste

    Sprinkle cheese on top. Then, put it in the oven until ready, it is still about 15 minutes.

    Bon appetite!




    Click image for larger version  Name:	cc1.jpg Views:	0 Size:	132.7 KB ID:	1227




    Keto cake


    Recipe for Keto Chocolate with nuts or as I call it - Keto Snickers.
    • Take coconut oil (or cocoa) 23% 1.8 oz (50g)
    • Drown in a water bath and add the grated cocoa 13 % 1 oz (30g). Heat and stir until smooth.

    * Attention! Not cocoa powder, but grated cocoa, or other preparations based on it!
    • Add a few drops of stevia syrup.
    • Separately, in a blender, grind and crush 57% 4.4 oz (125g) of dry milk cream*

    * Attention! The cream should be natural, dry, only from milk! Substitutes are a surrogate with a huge carbohydrate content. Powdered milk is also not suitable.
    • When the mixture becomes dust, add about 0.7-1.2 oz (20~35 g) of water. Knead with a blender until smooth.
    • Add this mass to the melted chocolate. Stir until smooth. At first, it may seem like it won't mix. We don't give up and mix. Remove from heat when it looks like a homogeneous chocolate fat. If small grains remain, try adding 10 - 20 grams water and heat better. Boiling should not be allowed. Next, add any nuts. I prefer peanuts, almonds, or hazelnuts.
    • Spread out on the forms and put in the refrigerator.
    • When the mass hardens, then the cake is ready! Store in the refrigerator and start eating the next day. I cut it into squares and just eat it like chocolate.
    • If you eat everything that came out at once, you will fly out of keto, but I think, a few cubes for tea will not hurt the keto diet.
    • It is worth trying several times if the first time it turned out not what you wanted. You can change something to your liking. I don't eat sugar, the amount of sweetener I described is enough for me. Do not use sugar substitutes with digestible carbohydrates and increasing sugar levels. This is the same sugar, but marketers just worked with it. There are sugar substitutes with glucose included. I don't know who came up with this nonsense, but be careful and choose a quality product.


    For your convenience, the chocolate recipe specifically indicates oz (gram) per serving and percentages of the total weight. You can change the quantity simply by observing the percentage. Ready-made chocolate without nuts and water is taken as 100%.



    Conclusion

    I tried to describe in as much detail as possible the principles of making a keto menu and gave specific keto recipes. I hope the article was useful to you.

    Only on the described dishes, you can live for a couple of weeks without difficulty and discomfort. During this time, you will learn and understand the principle of nutrition on the ketogenic diet.

    I did not specifically indicate the final values of proteins, fats, carbs, just so that you get used to counting the proportions. This is a useful skill. Bon Appetit!

      Leave a comment

    UNCONFIGURED AD WIDGET

    Collapse

    Unconfigured Ad Widget

    Collapse

    Unconfigured Ad Widget

    Collapse

    Categories

    Collapse

    Article Tags

    Collapse

    Related Topics

    Collapse

    • Top Seven Reasons Why You Can't Get Rid Of Belly Fat.
      by Amanda Hamilton

      There may indeed be at least seven of them, or even more. However, you need to try to get rid of belly fat in the first place. It's not just about aesthetics: insulin resistance and diabetes, cardiovascular diseases, cancer, and early death - the probability of everything increases in proportion to the volume of the waist.


      1. You are getting older

      Over the years, as you know, the metabolism changes: the body is more difficult to burn and easier to store energy....
      06-10-2020, 01:25 PM
    • Keto diet: A Complete Step-by-Step Guide on How to Start
      by Barbara Radcliffe
      The Basics for Confident KETO-START

      If you still cannot believe and the thought clearly pulsates in your head: "how can fat help us gain health if the last decades all the pages of the press and TV screens say the opposite?»
      Here there are links to studies that prove that the RIGHT fats are the basis of our health. Fats help in the treatment of various diseases:

      A positive effect of carbohydrate restriction on metabolic syndrome

      Research on weight loss
      ...
      01-26-2020, 04:12 PM
    • How the Keto Diet Can Help Reverse Diabetes
      by Sonia Davis
      Diabetes is a progressive and chronic disease that is often stated as “incurable” by many people. But lately, the results of several clinical studies reveal that the reversal of diabetes is possible with a low carb diet or a keto diet.

      Although there are chances of debate for the term “reversal” being right because incorporating flour and sugar in their diet might bring diabetes back. In spite of that,
      carbohydrate restriction remains the default treatment for people with diabetes.
      ...
      01-19-2020, 11:48 AM
    • Which Vitamins Are Better to Take: Synthetic or Natural From Foods?
      by Addy Williams





      Today, many experts in dietetics are convinced that there is no need for additional intake of synthetic vitamins or complexes of vitamins and minerals, and the most correct and logical way is to try to get all the trace elements from natural products.

      Let's consider scientific facts about which vitamins are best to take: synthetic or natural from foods.

      According to Cornell University Professor T. Colin Campbell, Ph. D., author of the
      ...
      09-18-2020, 05:02 AM
    • Keto diet for diabetics. The only way to reverse diabetes naturally
      by John Keto Kane
      In this article you will read about:
      • Sweet disease. The link between sugar consumption and diabetes
      • Help in fat. Fatty foods are an absolute evil or the only hope to reverse diabetes?
      • Why monkeys in English zoos are deprived of bananas – (hint: because of diabetes)
      • “Harmless” fructose as the main provocateur of diabetes
      • 8 hidden symptoms of type 2 diabetes
      • Fatty dairy products reduce the risk of diabetes
      • Is bacteria the cause of diabetes?
      • Two days of eating fast food are enough for
      ...
      01-09-2020, 07:36 AM

    Latest Articles

    Collapse

    • The Keto Diet - a Diet for Longevity? What Science Says
      by Deborah Carbine





      For nearly a hundred years, scientists have been researching a method to slow down aging by reducing dietary calorie intake.

      Experiments on a variety of organisms, from yeast to rhesus monkeys, have shown that life expectancy can be increased if energy consumption is reduced by 10–30%.

      The mechanisms of this phenomenon are still under discussion, but it seems that it is based on a shift in metabolic processes from carbohydrate metabolism
      ...
      02-21-2021, 02:17 PM
    • For the First Time, the WHO Recommended Physical Activity for Those Who Sit a Lot
      by Deborah Carbine




      A sedentary lifestyle, compounded by the pandemic's quarantine, increases the likelihood of premature death. However, this harm to health can be compensated for by increased physical activity, experts from the World Health Organization write.

      The advice to lead a more active lifestyle and spend more time on exercise to maintain health is hardly a medical breakthrough, but this is the first time such advice is being made at the level of the World Health Organization.
      ...
      02-21-2021, 08:42 AM
    • Propolis (Bee Glue): Antibacterial, Anti-inflammatory, Antiviral and Antioxidant Properties
      by Deborah Carbine






      Bee glue (PROPOLIS) has been used for medicinal purposes since ancient times. In modern scientific medicine, antioxidant, anti-inflammatory, antibacterial, antiviral, antileishmanial, immuno-modulating, and other properties of propolis have been determined.

      Due to these properties, propolis dosage forms have been successfully used in the treatment of burn wounds, otitis media, Peyronie's disease, lung diseases, viral diseases of the genitourinary
      ...
      02-20-2021, 09:12 PM
    • Emanuel Revici - a 101-year-old Doctor Who Cured Cancer and Other Serious Incurable Diseases
      by Antony Convey


      Emanuel Revici, MD, was born in 1898 and died in 1998 at the age of 101


      Since then, as doctors learned to separate the symptoms of cancer from the manifestations of other diseases, it is perceived as perhaps the most formidable disease for people.

      Although medicine is constantly evolving, and oncology also has its own achievements, the methods of chemotherapy and radiation therapy used in medical institutions do not help everyone.

      Moreover,
      ...
      02-20-2021, 12:13 PM
    • Bowel Movement on Keto: Everything You Need to Know About Defecation When You Are on a Low-Carb, High-Fat Diet
      by Antony Convey










      It is tempting to hide in this text behind jokes like “shit happens” and “princesses don't poop”. But if you ignore the topic of bowel movements, then you can skip serious health problems.

      Let's not be prudes! We suggest learning how to read about the health of the body by color, consistency, and other distinctive features of feces.







      How often do you poop?
      ...
      02-15-2021, 09:31 AM
    • Vitamins for Maintaining Muscle Mass and Muscle Function in the Elderly
      by Antony Convey






      Muscle mass begins to decline after age 30 at a rate of 3% per decade. It seems to be a trifle and at this age is completely invisible. After 50, muscle loss is about 1% of skeletal muscle mass each year and upon reaching the age of 60, this process accelerates significantly.

      Even more annoying, there is less muscle and more fatty tissue. Between the ages of 30 and 60, the average person annually loses 0.5 lbs (0.23 kg) of muscle and instead
      ...
      02-09-2021, 08:30 AM
    • The Main Reasons for Weight Gain and Obesity. How to Start Losing Weight Properly
      by Antony Convey






      How we get used to things that don't work


      We are taught that the main reasons for being overweight are a lot of food and little exercise. And this is not to mention the allegedly weak willpower! But it's not that simple. Because if this mantra worked flawlessly, then there would be no more problem of excess weight, right? After all, everyone who is overweight, at least once, tried to follow this advice!

      Now it is more fashionable
      ...
      02-05-2021, 08:27 AM
    • Top 8 Myths About Immunity
      by Antony Convey





      The very concept of "immunity" was born in the 19th century thanks to the French microbiologist Louis Pasteur and the Russian scientist I. Mechnikov.

      At first, however, immunity was understood as the body's immunity to infectious diseases.

      But already from the middle of the 20th century, as a result of research work, it was proved that immunity protects the body not only from microbes but also from any other genetically foreign
      ...
      02-04-2021, 09:20 AM
    • A History of the Study of Life Extension Products
      by David Glick





      Life extension is a problem of all times and peoples.

      In evolution, this problem appears namely in humans. Realizing the immortality of living nature due to the reproduction of mortal organisms and possessing the instinct of self-preservation and survival, man has always tried to resolve this contradiction between life and death.

      Mankind in all epochs has shown a heightened interest in the means of preserving youth, health, and achieving
      ...
      02-01-2021, 05:04 PM
    • What Fruits Can I Eat on the Keto Diet?
      by Antony Convey



      Let's take a look at the most painful keto question - can we eat fruit on the ketogenic diet?

      On keto, we avoid fruits and allow ourselves a small amount of berries. No keto rule raises so many questions and protests. “Fruits are vitamins! We have eaten them from time immemorial!

      What about antioxidants, flavonoids, and other beneficial substances? Microbiota! What does it eat? " - beginners are lost. “Fruits contain fructose, and fructose
      ...
      02-01-2021, 02:55 PM

    Trending

    Collapse

    There are no results that meet this criteria.

    Working...
    X