Ranking of the best products for the keto diet for 2022

When the era of magnificent ladies passed, there were many different ways to keep fit. The most common is considered a special diet, which everyone has probably tried. This is a quick and inexpensive way to achieve what you want, one of which has become such an unusual, but effective ketogenic technique.

Origin and characteristics

For the first time, the description of this table appeared by the beginning of 1920 as a method of treating childhood refractory epilepsy, which was not amenable to standard treatment. In addition to the impact on the manifestations of the disease, such an unexpected effect as an early loss of excess weight was discovered.

The diet got its nickname from a state called “ketosis”. When the body, not receiving the usual nutrient material from carbohydrates, begins to synthesize protein instead. Taking it not only from food, but from your own tissues. Having a lack of the latter, the body uses the fats stored for such an occasion.

However, the development of special medicines has forced this diet into the background. He was remembered closer to the age of 70, when scientists proved his effectiveness as a sports nutrition. Specifically, in those disciplines where the results directly depend on endurance. And soon such a table began to be used for "complete drying", requiring getting rid of subcutaneous fat, while maintaining muscle tissue.

Although the largest amount of carbohydrates is observed in the brain, as well as the nervous system, the body will use them only as a last resort. What makes the technique completely safe for the emotional and mental state.

The diet requires only a partial exclusion of the aforementioned substance, without bringing the body to complete exhaustion.Since the absence of carbohydrates can lead to a number of undesirable consequences, since coarse fibers are needed for life support, which are present in various cereals, cereals, and vegetables.

What are the power systems

By 2022, there are many methods that are responsible not only for weight loss. There are also limitations:

• according to medical indicators - designed to improve the condition of people suffering from a particular ailment;
• recovery diets - are prescribed for those who have undergone surgery;
• sports nutrition - used to achieve a certain body weight.

Depending on the initial goal, the types of nutrition may change:

• carbohydrate - offers to reduce the consumption of fats and proteins;
• mono-diet advises to resort only to a certain type of food;
• liquid tables, which are based on juices, soups or smoothies;
• low-calorie - advocating for a decrease in their total number in the entire diet.

The protein table promotes the rejection of the mentioned trace elements, promising an almost instant weight loss of 1-3 kilograms in 3 days. But apart from all of the above, you can isolate the ketogenic table, which promises to get rid of extra pounds through fatty or oil-containing foods.

Popular table models

According to ordinary buyers, the average price to maintain such a diet is quite high. Which, however, is easily solved by choosing the right menu, since this system does not have a strict list of dishes for every day. If you know where to buy the right products, you can avoid unwanted costs.

There are several table options that allow you to create an optimal budget food system for a particular person.

1. Standard. Provides for the consumption of only fatty foods, without any supplements.
2. Circular. When it is allowed to allow relief for a day or a week. This technique makes it possible to facilitate the work of the intestines.
3. Reinforced. When it is acceptable to consume a number of carbohydrates equal to the estimated time of exercise before starting exercise.

The principle of special nutrition in 2022

The keto diet is characterized by a large amount of fat with a minimum carbohydrate content. The table requires a complete replacement of starchy bread or sweet breakfasts with fat-containing foods, including various oils with pieces of meat. Even now, the diet is used to prevent a number of ailments such as joint disease, diabetes or inflammation. It also promotes the following:

• raising the tone;
• reduce sugar addiction;
• memory improvement;
• fast saturation;
• decrease in inflammatory action.

The diet itself is very different from ordinary calorie systems. You can lose weight during ketosis without counting calories. As required by most prescriptions, which does not always have the desired effect. The basis is a denser table with a low carbohydrate content, allowing you to automatically track your calorie intake without unpleasant restrictions. By the beginning of 2022, a huge number of manufacturers have appeared offering the best ready-made dishes for this table at an affordable price. And thanks to the visual Internet menu, you can easily choose from which company the finished table is better.

Recommendations for the calculation of elements

Deducing macros for ketogenic nutrition is a key factor in stabilizing the process, allowing you to calculate the optimal ratio of substances needed for the body. Its principle is the control of natural carbohydrates.It is very simple to implement it thanks to the correctly compiled KBJU tables. To start the system, you need to remember these simple tips:

• Restriction of carbohydrates, an acceptable rate should not exceed 50 grams;
• consumption of a large amount of non-carbonated water helps to eliminate many side effects;
• physical education - must accompany the nutrition plan;
• exclusion of coffee breaks - snacks on the go lead to an increase in insulin, which is undesirable;
• a decrease in the amount of protein.

Accounting for only pure substances will help to avoid mistakes when choosing, the ratio of which is presented below:

trace element	Percentage of the total number of kcl.
Carbohydrates	5
Protein	15-20
Fat	75-80

As a rule, the effect is noticeable after 1-2 weeks. Here everything is decided by the state of the body, taking into account the correct diet.

List of prohibited foods on a ketogenic diet

The first thing you should pay attention to is food with a high glycemic index:

• soda, sweet pastries, confectionery, ice cream, fruit drinks;
• cereals, starches, among which there are gluten-free options: bakery, rice, legumes, cereals;
• many fruits are high in sucrose;
• starchy vegetables: carrots, potatoes, sweet potatoes, parsnips;
• dressings with a lot of irisins, as well as high sugar content;
• a low-fat diet concentrates these substances.

There are a number of other restrictions:

• Foods and drinks without sweeteners should be consumed with caution, as they synthesize sweet alcohol that is destructive to the body.
• Foods with inflammatory fats: These include processed mayonnaise and sunflower oil, which can contribute to undesirable processes.
• Alcohol: strong drinks take a lot of energy from the liver, stopping ketosis.
• Caution should be used fruits such as: lemon, lime, kiwi. And also be extremely careful with peach, melon, blueberries, plums, watermelon.

Different sides of the diet table

Advantages

1. Weight loss.
2. Improving the work of the heart muscle. Despite the persistent belief that fat means high cholesterol, which, of course, is just a myth. In fact, during ketosis, the reverse process occurs, leading to the normalization of cholesterol.
3. The tone increases, constant drops in activity disappear.
4. The manifestations of epilepsy are minimized or disappear altogether.
5. Worked well for diabetes. Numerous studies have shown that such a dietary table contributes to positive results in patients with type 1 diabetes. Influencing the production of your own insulin. This has enabled many patients to not only stop taking a number of diabetic medications. And also to equalize the level of hemoglobin almost to normal.
6. Favorably affects a number of female diseases, including the symptom of PCOS, with its characteristic excess fat.
7. Beneficial effect on the skin.
8. There are a number of positive aspects in diseases of the brain. Specifically, its influence on such ailments is being studied: Alzheimer's, Parkinson's, deep trauma of the skull, sclerosis, Huntington's disease, schizophrenia.
9. Slows down the growth of cancer cells, even malignant ones. This was proven by research in 2007. There is an improvement, up to a complete remission. However, before embarking on therapeutic fasting, you should consult a doctor.

Flaws

Before starting the process, consider the following

1. The keto flu is the brain's response to restrictions. It can be manifested by a constant feeling of hunger.It is accompanied by clouding of consciousness, drowsiness, headache or bodily pain, but often acts only as a temporary event.
2. Lack of nutrients - since the accumulation of glycogen is most often the place where a number of substances necessary for the body are collected: selenium, zinc, copper.
3. Hormonal dysfunction. Due to the fact that the basis of the ketogenic diet is made up of components of animal origin, it is likely that representatives of the weaker sex who are prone to such diseases should be careful.
4. Stool retention - this can be managed by consuming enough fiber-fortified vegetables. It is also good to increase fat.
5. The aroma of acetone - in a person adhering to such a diet, the body begins to produce keto bodies of 3 types, which can give an unpleasant odor when breathing. However, this also gradually passes.
6. Short-term impotence - even with regular training during adherence to the regimen, in its first stages, you can feel a decrease in tone.
7. Periodic spasms are frequent companions with a strict diet. They occur due to a lack of magnesium. Therefore, do not neglect drinking plenty of salt, which will help solve this problem. Otherwise, you can use magnesium.
8. Arrhythmia - able to accompany you at the initial stage. This behavior of the heart is the norm, it passes with time. If the symptom persists for a long time, you can try adding potassium.
9. Liver problems may occur.

Nutrition novelties and the keto-vegan diet

If the classic type of table is not suitable, you can use the modified version.This version allows more indulgence, allowing you to increase your fiber intake while having the same functionality as the standard method.

As in the previous version, the amount of carbohydrates in relation to fats is simply reduced. All the same foods characterized by a high level of sugar are excluded, including flour, cereals, sweet fruits, dried fruits, avoiding all kinds of sweeteners.

But a tougher version of such a diet implies a complete denial of any cereals, legumes, starchy vegetables, sweet potatoes, beets, pumpkin. Leaving the following vegan products: fresh herbs, mushrooms, berries, you can add algae, fermented ingredients.

Popular options for daily diet

When deciding to switch to a ketogenic menu, at first it is better to avoid the consumption of carbohydrates, to exclude milk. An acceptable balance of protein and fat is reduced to a 50 to 50 scheme. Sesame oil plays a big role. This is required to prevent overexpenditure of substances necessary to maintain the brain.

Overview of Fat Ingredients

They are the main part of the ketogenic diet, it is recommended to use them in different ways:

• Concentrated components, these include nuts: coconut, macadamia, as well as vegetable fat rendered from them, lard;
• monounsaturated, among them avocado oil, olive oil;
• polyunsaturated substances., they are of natural origin, they can be found in animal proteins, obese fish.

• Option 1 is preferred.

• Fats that have undergone processing have a negative effect on the body;
• such a well-known product as avocado should be used with caution, since it contains almost 8 grams of natural carbohydrates.

polyunsaturated fats

In addition, it is necessary to maintain a balance of omega-3 or 6.Which contains uncultivated fish: salmon, tuna, trout, you can eat shellfish. For those who do not accept such a snack, all of the above can be easily replaced with fish oil capsules or krill. The following products can boast of the second:

• almonds, walnuts, pine nuts;
• sunflower, corn oil.

• Omega acids are responsible for maintaining tone, and during ketosis they will be easily controlled;
• such a substance is abundant in oily fish.

• It is necessary to reduce the amount of meat, as well as muffins with a high content of almond flour.

How to choose protein foods

Many products of animal origin: poultry, beef have no carbohydrates at all, or there are very few of them.

• Enzymes with natural ingredients include the following products: chicken, turkey, pheasant, duck, goose, quail;
• Some fish: trout, bass, flounder, salmon, sardines, mackerel, tuna;
• Many types of minced meat: beef, veal, venison, lamb, goat meat;
• Preferably organic meat, characterized by a high content, these include: liver, kidneys;
• Eggs are the most desired keto ingredient, they have an equal amount of protein relative to fat.

• It is better to take the flesh of animals that had access to free range;
• darker meat is preferred.

• You need to carefully monitor the amount of protein consumed.

Rating of allowed products of natural origin

Milk

It is usually used in conjunction with others. Preference is given to raw materials, if available. Past the same alteration of dairy products contain from 2 to 5 gr. carbohydrates. Therefore, it is better to choose the food that has more fat and also has a large number of glycogens.

In the presence of lactose intolerance, more solid derivatives from milk are preferable, where it is observed in small quantities. It is recommended to pay attention to the following: Greek yogurt, puffed cream, homemade mayonnaise, cheese of any kind, sour cream, cottage cheese.

• This is a good option, the diet includes various sauces and side dishes.

• The more substances, the more carefully you need to select the menu;
• moderation is required.

Fruits and vegetables

Many of these ingredients are the best option for a keto menu. A great appetizer version would be all leafy vegetables.

• Spinach, chard, all types of cabbage. As well as green leaves, for example: arugula, endive, escarole, Roman lettuce, sorrel.
• Vegetables with natural carbohydrates include: celery, Italian zucchini, onion feathers, cucumbers, asparagus, mushrooms, bamboo sprouts, and beans. Suitable bell peppers, sweet peas, Chinese chestnut, radish, jicama, cauliflower.
• The following berries are allowed: raspberries, blackberries, strawberries.

• Preference is given to cruciferous.

• Vegetables sprouting from the ground are not good;
• Be careful with tomatoes.

Seeds and nuts on the diet menu

Although these foods are high in fat, they are also high in carbohydrates and protein. Their highest concentration is present in bone meal.

• Fruits with a low content of glycogen help saturate the diet with fats: macadamia, Brazil nuts, pecans.
• With a moderate amount of nutrients: walnuts, almonds, hazelnuts, peanuts and pine nuts should be used in a strict dosage mainly to increase the density and smell.
• Pistachios have a high content of irisin, cashews should be consumed with extreme caution or completely excluded. In the presence of an allergic reaction, nuts can easily replace sunflower seeds.

• Foods are also rich in omega-6;
• it is better to eat fried;
• snack option;
• will add additional flavor and aroma to the dish.

• you need to carefully monitor the balance of substances;
• may slow down weight loss.

The best drinks on a keto diet

This type of table is associated with an effect on diuretic function, and therefore often accompanied by dehydration, in particular for those who are just trying a diet. Therefore, first of all, you need to make sure that you regularly replenish electrolytes and adequate fluid intake. The optimal selection criteria for the keto diet include sports shakes with natural sweeteners such as stevia or sucralose. The diet should include:

• water as the main source;
• liquid soups, they help saturate the body with nutrients and give vigor, providing a sufficient amount of electrolytes in the body;
• coffee - tea, hot drinks allow you not only to focus on mental tasks, but also contribute to the timely loss of excess weight, but you need to stick to small portions, 2 cups per day are enough;
• nut milk, a drink that successfully replaces animal products.

• You need to drink up to 8 glasses of water.

• Requires a special approach from people suffering from genitourinary diseases;
• dehydration can cause the keto flu.

Rating of quality spices and additives

They are like sauces - a confusing topic of dietary nutrition, because without them the taste of the dish is lost. However, by 2022, in any online store you can find a lot of ketchups designed specifically for the keto diet.

• Successfully combined with it: cayenne chili peppers, cinnamon, cumin, oregano, basil. Seasonings such as: coriander, parsley, rosemary, thyme.
• It is preferable to use sea salt, which has the addition of dextrose powder.
• You can use low sugar ketchups: salsa, sour cream, Worcestershire sauce, unsweetened soy products, pickles.

• Good sweeteners are stevia, erythritol.

• Some spices are high in sodium.

Conclusion

More often, it is exactly how much a product costs that determines the popularity of certain models of a ketogenic table. However, numerous positive reviews speak of its effectiveness. It is not easy to maintain the entire body, as well as a way to get rid of excess fat, leaving the glucose necessary to saturate the body. Like most special diets, it requires an indispensable consultation with a doctor. And having calculated with its help which of the finished products is better to buy, order what you want in the online store.