Copertina - dieta chetogenica 3

Ketogenic diet: how long it should be carried out and menu examples

As seen in the introductory chapters Ketogenic diet: what it is is Ketogenic diet: what benefits it brings and which foods are allowed, there ketogenic diet it consists of a strict diet that drastically reduces carbohydrate intake while providing high amounts of fat and protein, but how long does it need to be continued? We will see it in this article along with some examples of menus.

During the ketogenic diet one can easily notice the achievement of the state of ketosis from symptoms such as: dry mouth and thirst, increased diuresis to eliminate excess ketone bodies, acetone breath and / or sweat, reduced appetite and fatigue. For those who want to monitor the level of ketones, it is possible to use test strips (ketosticks) that detect ketone bodies in the urine: simply place them under the flow and in a few seconds they will color depending on the state of ketosis. However, the most accurate method is blood tests. This diet, due to the symptoms it entails, cannot be prolonged over time. According to scientific studies and according to the prescription, the ketogenic diet cannot be continued beyond 8/10 weeks.

At the end of this meal plan must follow one slow and progressive guided reintroduction of carbohydrates up to a complete and balanced Mediterranean diet. In fact, when following a diet, the difficulty is undoubtedly at the beginning as the body must get used to the change but it is even more difficult to maintain the right weight over time. The reintroduction of carbohydrates must be gradual since, during the ketogenic regimen, few calories are consumed and insulin is poorly stimulated. This hormone must slowly rebalance itself to be secreted in optimal doses, depending on the type of food ingested. Generally you start by restoring simple carbohydrates deriving from fruit and vegetables and then move on to complex ones (cereals, legumes, bread products, pasta ...).

This transition phase usually lasts for the same duration as the ketogenic diet period: for example, if the keto diet lasted 10 weeks, the transition to carbohydrate reintegration will last 10 weeks, divided into 5 stages of 2 weeks each. Some studies have also shown that the longer the transition phase, the longer the results will last as the glycemic load is lower. A hypothetical phase of transition consists, for example, in the inclusion of fruit in the first stage, dairy products and yoghurt (better the Greek one) in the second stage, little bread, preferably wholemeal or rye in the third to then continue with whole grains, legumes and starchy foods in the fourth and fifth stages.

It is possible to lose some weight during the transition phase as carbohydrate intake is still below normal; however, increases of up to 2 kg can occur during the reintroduction of carbohydrates but should not be frightening at all. In fact, it is not about fat because two hydrogen atoms and one oxygen, H are bonded to the carbon atoms that make up the carbohydrates.2Or that is water. During the ketogenic diet the ketone bodies reduce the appetite while in the transition it is physiological to begin to feel the sense of hunger; at this time it is essential not to give in to the temptation to eat packaged foods and rather opt for snacks based on fibrous fruit or vegetables. Once the transition phase is over, you can start over with the Mediterranean diet while maintaining a healthy lifestyle to avoid frustrating the sacrifices made and regain the lost pounds with interest.

Ketogenic Diet - Menu Examples

The following tables are for illustrative purposes only and do not constitute a protocol to be adopted alone as only the doctor can prescribe the best personalized program based on gender, age and specific needs. This food plan provides about 1200-1300 Kcal and is ideal in case of moderate overweight and low physical activity with hypercholesterolemia and high levels of triglycerides. On days when meals based on small quantities of carbohydrates (bread and pasta) are provided, they constitute the recharging phase. It is important to emphasize that all drinks consumed must strictly be sugar-free.

 

Table 1 - Example of a diet with Protein Pudding

BREAKFAST SNACK (mid morning) LUNCH SNACK (mid afternoon) DINNER
Day 1 Coffee / tea / milk 1 hard-boiled egg Mixed salad with olives 1 hard-boiled egg 200 g of baked trout with spinach seasoned with 1 tablespoon of extra virgin olive oil Half a fruit of the season
1 Protein Pancake 50 g of avocado topped with 1 tablespoon of extra virgin olive oil
Half fruit of the season
33 g of Protein Pudding
Day 2 Coffee / tea / milk Celery Zucchini with 1 tablespoon extra virgin olive oil Celery with 25 g of cream cheese or with 1 teaspoon of peanut butter 150 grams of cold cuts, rye bread (max 40-50 g) and mixed salad of your choice. Half fruit of the season
1 Protein Pancake 25 g of cream cheese or with 1 teaspoon of peanut butter Half fruit of the season
33 g of Protein Pudding
Day 3 Coffee / tea / milk 33 g of Protein Pudding 150 g of meat burger (or 200 g of fish) with herbs topped with cheese and mushrooms. Half fruit of the season 20 g of dried fruit 150 g of pork chop with green beans sautéed in coconut oil. Half fruit of the season
Omelette (1 whole egg + 1 egg white) 100 g plain yogurt
Day 4 Coffee / tea / milk 20 g of dried fruit Eggplant 20 g of dried fruit 150 g of meatballs with a side of zucchini, green beans and parmesan. Half fruit of the season
2 wholemeal rusks 100 g plain yogurt Half fruit of the season half fruit in season
100 g of plain yogurt 33 g of Protein Pudding
Day 5 Coffee / tea / milk Half fruit of the season 2 eggs with steamed broccoli and 50 g of raw ham Half fruit of the season 200 g of legumes with 1 tablespoon of extra virgin olive oil
150 g of white Greek yogurt 30 g of dried fruit 100 g plain yogurt 33 g of Protein Pudding
50 g of avocado
Day 6 Coffee / tea / milk 30 g of Parmesan cheese / Grana Padano Lettuce dressed with 1 tablespoon of extra virgin olive oil Half a fruit of the season 30 g of dried fruit 150 g of chicken curry with 1 tablespoon of extra virgin olive oil or 150 g of chicken with 20 g of almonds. Half fruit of the season
1 Protein Pancake 33 g of Protein Pudding Half fruit of the season
Day 7 Coffee / tea / milk Half fruit of the season 20 g of dark chocolate 90% Half fruit of the season Salad with tomato, celery and fennel with 100 g of tuna in oil and 50 g of shrimp. Mayonnaise is also allowed (10 g)
30 g of dried fruit 30 g dried fruit 1 Protein Pancake 100 g plain yogurt
33 g of Protein Pudding

Protein Pudding - Preparation for pudding - Food supplement of proteins and vitamins
Protein Pudding - Pudding mix is a powdered food supplement based on milk casein, whey protein isolate, vitamins, minerals and digestive enzymes
Protein Pudding - Preparation for pudding - Food supplement of proteins and vitamins

Pancake Oat Egg - Protein pancake mix with egg whites
Pancake Oat Egg is a powdered food product consisting of a ready-to-use mixture of gluten-free oat flour and chicken egg white. Protein pancakes are ideal for breakfast and as a snack.
Pancake Oat Egg - Protein pancake mix with egg whites

Table 2 - Example of a diet with Lipo Pep

BREAKFAST SNACK (mid morning) LUNCH SNACK (mid afternoon) DINNER
Day 1 Coffee / tea / milk 1 pinzimonio Mixed salad with olives 1 boiled egg carrots and fennel 200 g of baked trout with spinach seasoned with 1 tablespoon of extra virgin olive oil
1 Protein Pancake 10 tablets of Lipo Pep 50 g of avocado topped with 1 tablespoon of extra virgin olive oil Half fruit of the season
Half fruit of the season
10 tablets of Lipo Pep
Day 2 Coffee / tea / milk Celery with 25 g of cream cheese or with 1 teaspoon of peanut butter 200 g of steamed cod with courgettes seasoned with 1 tablespoon extra virgin olive oil Celery with 25 g of cream cheese or with 1 teaspoon of peanut butter Rye bread (max 40-50 g)
1 Protein Pancake 10 tablets of Lipo Pep Half fruit of the season Mixed salad
Half fruit of the season
10 tablets of Lipo Pep
Day 3 Coffee / tea / milk Half fruit of the season 150 g of meat burger (or 200 g of fish) with herbs topped with cheese and mushrooms 30 g of dried fruit Mixed vegetables sautéed in coconut oil
Omelette (1 whole egg + 1 egg white) 5 cpr Lipo Pep Half fruit of the season 5 cpr Lipo Pep. Half fruit of the season.
10 tablets of Lipo Pep
Day 4 Coffee / tea / milk Half fruit of the season 250 g steamed octopus or octopus with eggplant 30 g of dried fruit 150 g of meatballs with a side of zucchini, green beans and parmesan
2 wholemeal rusks 5 cpr Lipo Pep Half fruit of the season 5 cpr Lipo Pep. Half fruit of the season
10 cpr Lipo Pep
Day 5 Coffee / tea / milk Half fruit of the season 2 eggs with steamed broccoli Half fruit of the season 200 g of legumes.
150 g of white Greek yogurt 5 cpr Lipo Pep 50 g of raw ham 5 cpr Lipo Pep 1 tablespoon of extra virgin olive oil
50 g of avocado 10 tablets of Lipo Pep
Day 6 Coffee / tea / milk Half fruit of the season Lettuce with carrots dressed with 1 tablespoon of extra virgin olive oil 30 g of Parmesan cheese / Grana Padano 150 g of chicken curry with 1 tablespoon of extra virgin olive oil or 150 g of chicken with 20 g of almonds
1 Protein Pancake 10 cpr Lipo Pep Half fruit of the season. Half fruit of the season
10 cpr Lipo Pep
Day 7 Coffee / tea / milk Half fruit of the season 20 g of dark chocolate 90% Half fruit of the season Salad with tomato, celery and fennel with 100 g of tuna in oil and 50 g of shrimp. Mayonnaise is also allowed (max 10 g)
30 g of dried fruit 5 cpr Lipo Pep 1 Protein Pancake 5 cpr Lipo Pep
10 cpr Lipo Pep

Lipo Pep - Protein supplement with tryptophan, bitter orange, vitamins and minerals
Lipo-Pep is a food supplement in tablets based on hydrolyzed whey proteins, vitamins and minerals. It also contains the vegetable extract of bitter orange useful for the balance of body weight and lipid metabolism.
Lipo Pep - Protein supplement with tryptophan, bitter orange, vitamins and minerals

Pancake Oat Egg - Protein pancake mix with egg whites
Pancake Oat Egg is a powdered food product consisting of a ready-to-use mixture of gluten-free oat flour and chicken egg white. Protein pancakes are ideal for breakfast and as a snack.
Pancake Oat Egg - Protein pancake mix with egg whites

Table 3 - Example of a diet with Proforma Amino Plus

BREAKFAST SNACK (mid morning) LUNCH SNACK (mid afternoon) DINNER
Day 1 Coffee / tea / milk Half fruit 150 g of grilled chicken 1 hard-boiled egg Spinach seasoned with 1 tablespoon of extra virgin olive oil
1 Protein Pancake 5 tablets of Proforma Amino Plus Mixed salad with olives Half fruit of the season
50 g of avocado topped with 1 tablespoon of extra virgin olive oil 5 tablets of Proforma Amino Plus
Half fruit of the season
Day 2 Coffee / tea / milk Celery with 25 g of cream cheese or with 1 teaspoon of peanut butter 200 g of steamed cod with courgettes seasoned with 1 tablespoon extra virgin olive oil Celery with 25 g of cream cheese or with 1 teaspoon of peanut butter 200 g of white meat fish (cod, sole, sea bass)
1 Protein Pancake 5 tablets of Proforma Amino Plus Half fruit of the season Rye bread (max 40-50 g)
Mixed salad
Half fruit of the season
5 tablets of Proforma Amino Plus
Day 3 Coffee / tea / milk Half fruit 150 g of meat burger (or 200 g of fish) with herbs topped with cheese and mushrooms 30 g of dried fruit Mixed vegetables sautéed in coconut oil
Omelette (1 whole egg + 1 egg white) 5 tablets of Proforma Amino Plus Half fruit of the season 100 g of plain yogurt Half fruit of the season.
5 cpr Proforma Amino Plus.
Day 4 Coffee / tea / milk 30 g of dried fruit 250 g steamed octopus or octopus with eggplant Half fruit 150 g of meatballs with a side of zucchini, green beans and parmesan
2 wholemeal rusks 100 g of plain yogurt Half fruit of the season 5 tablets of Proforma Amino Plus Half fruit of the season
5 cpr Proforma Amino Plus
Day 5 Coffee / tea / milk Half fruit 2 eggs with steamed broccoli Half fruit of the season 200 g of legumes.
150 g of white Greek yogurt 5 tablets of Proforma Amino Plus 50 g of raw ham 100 g of plain yogurt 1 tablespoon of extra virgin olive oil
50 g of avocado 5 cpr Proforma Amino Plus
Day 6 Coffee / tea / milk Half fruit Lettuce with carrots dressed with 1 tablespoon of extra virgin olive oil 30 g of Parmesan cheese / Grana Padano 150 g of chicken curry with 1 tablespoon of extra virgin olive oil or 150 g of chicken with 20 g of almonds
1 Protein Pancake 5 tablets of Proforma Amino Plus Half fruit of the season. Half fruit of the season
5 cpr Proforma Amino Plus
Day 7 Coffee / tea / milk Half fruit 1 Protein Pancake Half fruit Salad with tomato, celery and fennel with 100 g of tuna in oil and 50 g of shrimp. Mayonnaise is also allowed (max 10 g)
30 g of dried fruit 5 tablets of Proforma Amino Plus 20 g of dark chocolate 90% 5 tablets of Proforma Amino Plus
100 g of plain yogurt

Proforma® Amino Plus - Essential amino acid supplement with vitamin B6
Proforma® Amino Plus is a food supplement in tablets based on essential amino acids in single form and vitamin B6
Proforma® Amino Plus - Essential amino acid supplement with vitamin B6

Pancake Oat Egg - Protein pancake mix with egg whites
Pancake Oat Egg is a powdered food product consisting of a ready-to-use mixture of gluten-free oat flour and chicken egg white. Protein pancakes are ideal for breakfast and as a snack.
Pancake Oat Egg - Protein pancake mix with egg whites

Table 4 - Example of a diet with Amino One

BREAKFAST SNACK (mid morning) LUNCH SNACK (mid afternoon) DINNER
Day 1 Coffee / tea / milk Half fruit 150 g of grilled chicken 1 hard-boiled egg Spinach seasoned with 1 tablespoon of extra virgin olive oil
1 Protein Pancake 5 cpr of Amino One Mixed salad with olives Half fruit of the season
50 g of avocado topped with 1 tablespoon of extra virgin olive oil 5 cpr of Amino One
Half fruit of the season
Day 2 Coffee / tea / milk Celery with 25 g of cream cheese or with 1 teaspoon of peanut butter 200 g of steamed cod with courgettes seasoned with 1 tablespoon extra virgin olive oil Celery with 25 g of cream cheese or with 1 teaspoon of peanut butter 200 g of white meat fish (cod, sole, sea bass)
1 Protein Pancake 5 cpr of Amino One Half fruit of the season Rye bread (max 40-50 g)
Mixed salad
Half fruit of the season
5 cpr of Amino One
Day 3 Coffee / tea / milk Half fruit 150 g of meat burger (or 200 g of fish) with herbs topped with cheese and mushrooms 30 g of dried fruit Mixed vegetables sautéed in coconut oil
Omelette (1 whole egg + 1 egg white) 5 cpr of Amino One Half fruit of the season 100 g of plain yogurt Half fruit of the season.
5 cpr Amino One.
Day 4 Coffee / tea / milk 30 g of dried fruit 250 g steamed octopus or octopus with eggplant Half fruit 150 g of meatballs with a side of zucchini, green beans and parmesan
2 wholemeal rusks 100 g of plain yogurt Half fruit of the season 5 cpr of Amino One Half fruit of the season
5 cpr Amino One
Day 5 Coffee / tea / milk Half fruit 2 eggs with steamed broccoli Half fruit of the season 200 g of legumes.
150 g of white Greek yogurt 5 cpr of Amino One 50 g of raw ham 100 g of plain yogurt 1 tablespoon of extra virgin olive oil
50 g of avocado 5 cpr Amino One
Day 6 Coffee / tea / milk Half fruit Lettuce with carrots dressed with 1 tablespoon of extra virgin olive oil 30 g of Parmesan cheese / Grana Padano 150 g of chicken curry with 1 tablespoon of extra virgin olive oil or 150 g of chicken with 20 g of almonds
1 Protein Pancake 5 cpr of Amino One Half fruit of the season. Half fruit of the season
5 cpr Amino One
Day 7 Coffee / tea / milk Half fruit 1 Protein Pancake Half fruit Salad with tomato, celery and fennel with 100 g of tuna in oil and 50 g of shrimp. Mayonnaise is also allowed (max 10 g)
30 g of dried fruit 5 cpr of Amino One 20 g of dark chocolate 90% 5 cpr of Amino One
100 g of plain yogurt

Amino One - Supplement of amino acids and N-acetyl cysteine
Amino One is a food supplement consisting of a blend of single amino acids (branched chain amino acids, essential amino acids, non-essential amino acids) with N-Acetyl cysteine.
Amino One - Supplement of amino acids and N-acetyl cysteine

Pancake Oat Egg - Protein pancake mix with egg whites
Pancake Oat Egg is a powdered food product consisting of a ready-to-use mixture of gluten-free oat flour and chicken egg white. Protein pancakes are ideal for breakfast and as a snack.
Pancake Oat Egg - Protein pancake mix with egg whites

Conclusion

As mentioned, the ketogenic diet is a medical protocol as used in history as a "therapeutic" diet. Its use in medicine dates back to the 1920s in the treatment of drug-refractory pediatric epilepsy following the studies conducted by Dr. Russell Wilder and Dr. Peterman of the Mayo Clinic. Already at the time of Hippocrates, father of medicine (400 BC), a similar diet made it possible to reduce convulsions. The high level of ketone bodies in the children's blood reduced the seizures. Furthermore, in about half of the children and young people affected by this disease, the crises were halved, with an effect that persisted even after the interruption of this diet. The ketogenic diet then made its official appearance in the early 1970s for the treatment of obesity around the world thanks to the pioneering studies of Prof. Blackburn of Harvard University. In 1993 the prestigious magazine Journal of the American Medical Association (JAMA) has certified the recognition of the protocol by the National Institute of Health (NIH); millions of people have been successfully treated and government programs and campaigns for the prevention and treatment of metabolic diseases have been promoted in several countries. Also in Italy, theADI (Italian Association of Dietetics and Clinical Nutrition) added in 2014 to the ketogenic diet as a therapeutic protocol for obesity. Other studies are currently underway on the application of the keto diet in neurodegenerative diseases such as Multiple Sclerosis (MS), Amyotrophic Lateral Sclerosis (ALS), Parkinson (PD), Alzheimer's (AD), some types of tumor and post-traumatic brain damage.

If you need to undertake the ketogenic diet, it is advisable to visit a doctor to evaluate the pros and cons from a clinical point of view and above all to be prescribed the most suitable regimen. For those who practice intense physical activity it is essential to be followed not only by a doctor but also by an expert athletic trainer to avoid the dangers that this diet can entail when associated with competitive physical activity. In fact, prolonged muscular movement and effort increase the glucose requirement, thus stimulating an excessive and dangerous production of ketone bodies. Unfortunately, many people rely on DIY without real reasons and without medical checks, taken by excessive enthusiasm for rapid weight loss and for the fact that this diet can improve the symptoms of various diseases.

Above all, we must keep in mind that eating is one of the greatest pleasures in life and the ketogenic diet, in the long run, helps to dampen this pleasure. During the diet it is important that the patient is re-educated to eat properly, adopting a healthy lifestyle; only in this way is it possible to have a good quality of life, to live longer and healthier, without giving up good food. No excessive effort is needed, you just need to adapt what you eat to what you consume. In fact, you can lose weight or maintain a constant weight by following complete and balanced diets such as the Mediterranean one, without being forced to make sacrifices or madness.

At the site https://www.biolineintegratori.com/, in the "Nutrition and Line" section you will find all the products that can support you during the ketogenic diet, from foods to supplements based on proteins, amino acids and mineral salts suitable for everyone and a section dedicated to athletes.

Suggested products

Amino One - Supplement of amino acids and N-acetyl cysteine
Amino One is a food supplement consisting of a blend of single amino acids (branched chain amino acids, essential amino acids, non-essential amino acids) with N-Acetyl cysteine.
Amino One - Supplement of amino acids and N-acetyl cysteine
Lipo Pep - Protein supplement with tryptophan, bitter orange, vitamins and minerals
Lipo-Pep is a food supplement in tablets based on hydrolyzed whey proteins, vitamins and minerals. It also contains the vegetable extract of bitter orange useful for the balance of body weight and lipid metabolism.
Lipo Pep - Protein supplement with tryptophan, bitter orange, vitamins and minerals
Pro Amin - Protein and amino acid supplement
Pro Amin is a whey protein isolate powder food supplement enriched with amino acids, vitamin B6 and potassium citrate.
Pro Amin - Protein and amino acid supplement
Pro Diet - Food supplement of proteins and vitamins
Pro Diet is a food supplement consisting of isolated whey proteins and calcium caseinate, very soluble in water and milk. Enriched with potassium and vitamins B1, B2, B5, and B6.
Pro Diet - Food supplement of proteins and vitamins
Pro Diet Solution - Food supplement of proteins and vitamins
Pro Diet Solution is a food supplement consisting of isolated whey proteins, very soluble in water or milk and enriched with potassium and vitamins B1, B2, B5, and B6.
Pro Diet Solution - Food supplement of proteins and vitamins
Proforma® Amino Plus - Essential amino acid supplement with vitamin B6
Proforma® Amino Plus is a food supplement in tablets based on essential amino acids in single form and vitamin B6
Proforma® Amino Plus - Essential amino acid supplement with vitamin B6
Protein Pudding - Preparation for pudding - Food supplement of proteins and vitamins
Protein Pudding - Pudding mix is a powdered food supplement based on milk casein, whey protein isolate, vitamins, minerals and digestive enzymes
Protein Pudding - Preparation for pudding - Food supplement of proteins and vitamins
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