The ketogenic diet is a type of diet that is low in carbohydrates and very rich in fat and proteins.
To carry out its vital functions correctly, the body needs a minimum glucose intake. Estimated at around 180 grams per day. Glucose, in fact, is essential for the correct functioning of the nervous system. In particular, when the body is not supplied with natural sources of glucose! It is forced to obtain it in another way. And, therefore, it begins the process of breaking down your body fat for energy with ketones.
Ketogenic diet plan PDF! But in the ketogenic diet, however, although the body is induced into a state of ketosis, it is a bit of a challenge because of glucose deficiency. This is because of no carbohydrate intake. Proteins are not degraded but only fatty acids. This is because this diet involves eating a lot of fat and proteins to compensate for the degradation. And, therefore, preserve the lean mass or muscle mass, as proteins basically make up the muscles.
What to eat? Foods included in the ketogenic diet. Ketogenic diet plan PDF
The ketogenic diet is a therapeutic diet that does not respect the distribution of nutrients. Provided by a correct Mediterranean-type diet. And that provides about 900 – 1200 kcal per day. The ketogenic diet includes three categories of foods, fats including cheeses, proteins, and vegetables which can be supplemented with supplements. Ketogenic diet plan PDF!
Vegetables should be consumed in an amount of about 300 – 500 grams per day, preferring those low in carbohydrates such as asparagus, mushrooms, and broccoli, while vegetable foods such as potatoes and cereals and vegetables such as carrots and peas are to be avoided or moderated. as they contain a lot of carbohydrates.
The proteins that can be taken come from eggs, meat and fish.
- Meats can be both fresh, steak, lamb, chicken, sausage, hamburger, turkey, and preserved as a speck, ham, bacon, bresaola, smoked meat.
- The fish which also includes crustaceans can be salmon, tuna, herring, lobster, shrimp, anchovies.
The fats provided are both in the form of condiments such as olive oil, butter, soybean oil, sesame oil, lard, and in the form of real foods such as those deriving from cheeses, it is important, however, to be careful to eat those cheeses that are rich in fats and proteins but low in carbohydrates such as cottage cheese or mozzarella or ricotta. Mayonnaise can also be consumed.
It is also advisable to drink at least two liters of water or in any case unsweetened liquids, so you can safely take tea, coffee, but without adding sugar, it is better to use the synthetic sweetener. The diet also includes the consumption of up to 2 fruits per day and dried fruit such as walnuts or peanuts and condiments such as salt, mustard, and pepper.
Ketogenic diet plan PDF! Practical guide: weekly menu.
To give a complete picture, examples of menus provided in the ketogenic diet are reported, one for the unloading phase, or when carbohydrates are eliminated from the diet, inducing the body into a state of ketosis, and one for the second phase in which there is instead a recovery with the reintegration of carbohydrates.
It is very important to understand that these examples have an exclusively informative value and should in no way be understood as a prescription or a suggestion of a diet. Only a specialist can in fact indicate a diet suitable for the specific person and you must contact them if you want to get a diet.
Example menu for the Discharge and Ketosis Phase.
In this phase, the carbohydrate content of the diet is very low and the division of meals includes breakfast, lunch, dinner, and two snacks. An after-dinner snack is also provided if desired.
For breakfast it is possible to combine
- a protein source (choice of eggs, or 50 g of preserved meats such as bacon, raw ham, bresaola, or speck)
- 25 – 50 g of carbohydrates (choice of rye bread or dried fruit such as pistachios, nuts, or peanut butter)
- 30 g fat (choice of low-carb and high-fat cheese such as cottage cheese or butter)
The mid-morning snack provides a modest intake of carbohydrates which can optionally be taken with:
- 2 teaspoons of peanut butter and celery
- 50 g of dried fruit (e.g. roasted pistachios, almonds, roasted peanuts)
During the week, lunch must be made up as follows:
- A protein source of around 200 – 250 g (e.g. fish such as salmon or trout or tuna, or meat such as chicken or turkey)
- A portion of 100 – 200 g of vegetables (choice between salad, green beans, rocket, lettuce, asparagus, mushrooms, broccoli, avoid carrots, peas or potatoes as they contain carbohydrates)
- a source of fat of about 25 g (choice of olive oil, butter, mayonnaise, cream)
alternate the following proposals during the week:
- A source of fat (for example 50 – 100 g of cheese such as parmesan or cottage cheese)
- A protein preparation
- A modest source of carbohydrates (e.g. vegetable soups such as carrots or peas)
During the week, dinner must be made up as follows:
- A protein source of about 150 – 200 g (choice of meat such as hamburger or veal, or kid, fish such as trout or salmon or tuna or swordfish, or eggs)
- A source of fat around 20 – 30 g (such as cheese or oil, or butter, or high-fat preserved meats such as bacon)
- A portion of vegetables of about 200 g (a choice of salad, green beans, rocket, lettuce, asparagus, mushrooms, broccoli, tomatoes, peppers, avoid carrots, peas, or potatoes as they contain carbohydrates).