Ketogenic diet (ketone, keto)very popular in the West.A large number of books are dedicated to her, which tell about the principles of nutrition and permitted foods.The basic principle of the keto diet is to reduce the amount of protein and carbohydrates consumed, but increase the amount of fat.
Interesting!For the first time, the principle of nutrition, where carbohydrates are strongly limited and replaced by fats, appeared in the 20s of the last century.The diet was originally used to treat neurological diseases with the aim of reducing the amount of insulin produced.
What is the keto diet?
The keto diet involves reducing the amount of carbohydrate foods.You cannot consume more than 50 grams per day.carbohydrates.If we talk about the percentage ratio, then the menu is compiled like this (what is BZHU?):
- fats - 70%;
- proteins - 20%;
- carbohydrates - 10%.
The keto diet allows you to eat your favorite foods without restrictions.So roast chicken with skin is allowed.The main thing is not to exceed the allowed amount of carbohydrates.
Interesting!One of the blood “relatives” of the keto diet is the Atkins diet, which also implies a strict restriction on carbohydrate intake.This weight loss method is very popular among world stars.Famous people in Hollywood are literally obsessed with low-carb diets, which is why they take precedence among existing weight loss methods.
Advantages and disadvantages of the keto diet
The goal of the keto diet is to create conditions to obtain calories from fats and proteins rather than carbohydrates.This reduces blood sugar levelsbut does not affect brain activityb.As a result, women and men feel great and lose weight.
But this diet is suitablenot everyone.It has advantages and disadvantages that must be considered.
Benefits of the Keto Diet
There are many positive aspects of the ketogenic diet:
- You can eat your favorite foods without counting calories or limiting your time.For women, this is the ideal way to lose weight, the main thing is not to indulge in cakes and sweets.
- Helps get rid of acne.If the cause of your rashes is increased blood sugar levels, a keto diet will help clear your skin.
- Reduces the risk of cancer.Studies have shown that during a cetane diet, an oxidative process occurs in cancer cells, which leads to their rapid death.Additionally, maintaining normal sugar levels reduces the likelihood of developing diabetes and stroke, which are associated with certain types of cancer.
- Helps people with epilepsy.The keto diet leads to ketosis, an increased level of ketone bodies in the body, which reduces relapses in people with epilepsy.
- Protects the brain.Thanks to a study carried out by scientists, we discovered that the ketogenic dietreduces the riskdevelopment of Alzheimer's disease, Parkinson's disease and other neurological and mental illnesses.
Interesting!The keto diet is often called the Meryl Streep diet.The reason is not that the famous actress became the founder of this weight loss method.She played one of the main roles in the film “Do No Harm”.This film talks about children suffering from epilepsy and the positive results of using the ketogenic diet to treat “special” children.
Disadvantages of the Keto Diet
The keto diet is suitable for most people if all the principles of healthy eating are followed.In exceptional cases, side effects may occur:
- accelerated heartbeat;
- constipation;
- decreased resistance;
- digestive dysfunction;
- avitaminosis;
- unpleasant odor of acetone from the body and exhaled air.
These side effects appear, as a rule, either when the menu is incorrectly composed, or when there are strict contraindications.Notice your appearanceYou can increase the amount of fluids you drink, take multivitamins, and include spinach, cabbage, and cucumber in your diet.
Contraindications
Before starting any diet, you should consult your doctor to identify possible contraindications.The body must be ready to change its diet.And it is better to start losing weight in full health, and for women - after the end of menstruation.
Absolute contraindications to the keto diet include:
- pregnancy and lactation;
- younger age;
- hypertension;
- taking insulin for diabetes.
Additional diet conditions
To enter ketosis and ensure the diet brings the desired results, followimportant rules:
- drink up to 4 liters of clean water daily;
- avoid snacking;
- Reduce portion sizes daily;
- eat 5-6 times a day until you feel full;
- practice light sports30 minutes every day;
- take vitamins;
- Eat greens daily, which will help cleanse the intestines and prevent the development of constipation;
- Include cold-pressed coconut oil in your daily diet.
Duration of the diet
The duration of the diet depends on the goals you have set:
- 5 days is the minimum period, you can lose 3-4 kg;
- 14 days – takes 4 to 8 kg;
- 3 months is the ideal duration of the diet, it takes 10-15 kg.
Experts do not recommend sticking to a keto diet for a long time.It must be followed according to the following scheme:
- the first time - no more than 7 days;
- the second time - no more than 14 days;
- the third time - until the specified goal is achieved, but no more than 3 months.
After each course you need to take a break for a month.Reduce your diet gradually, including 30 grams of carbohydrates daily.
Allowed and prohibited foods on the keto diet
When creating a menu, use the list of permitted products.Includes:
- any meat;
- marine fish;
- nuts;
- chicken and quail eggs;
- skimmed milk;
- fermented dairy products;
- seafood;
- grapefruits and oranges;
- vegetables, but not more than 50 grams.at once;
- tea, coffee without sugar.
It is prohibited to consume these products:
- baked goods, sweets;
- bread;
- bananas;
- grape;
- potato;
- all cereals;
- trans fats.
Based on these lists, you can create a daily menu for a woman or a man, taking into account taste preferences.
Keto diet: menu for every day
When compiling a keto diet menu, we will take the average indicators for three approaches to the diet: for 5 days, a week and 14 days.
Menu for 5 days
| Day | Breakfast | To have lunch | To have lunch |
|---|---|---|---|
| 1 | omelet with vegetables, tea | roast turkey fillet with mushrooms | chicken casserole, orange juice |
| 2 | 2 boiled eggs, coffee | fish baked in foil with vegetables | cottage cheese casserole, kefir |
| 3 | meat soufflé, grapefruit | chicken breast in herb sauce | boiled shrimp, tea |
| 4 | chicken omelet, low-fat yogurt | soup with meatballs | chicken soufflé, tea |
| 5 | egg and olive salad | beef cutlets, vegetable salad, tea | cheese cakes, milk |
Keto diet menu for 7 days (week)
| Day | Breakfast | To have lunch | To have lunch |
|---|---|---|---|
| 1 | boiled chicken breast, pepper | meat with beans | Caesar salad" |
| 2 | curd omelet, orange | boiled veal, vegetable salad | ratatouille, tea |
| 3 | cottage cheese pancakes, kefir | turkey stewed with tomatoes | vegetable salad, tea |
| 4 | toast with low-fat cheese, coffee | beef stroganoff, coleslaw | low-fat cottage cheese, fermented baked milk |
| 5 | omelet with cheese and herbs | skewered chicken skewers, cucumber and tomato salad | stewed salmon, tea |
| 6 | cottage cheese, coffee | meatballs with cabbage, cucumber and carrot salad | fish soup, grapefruit |
| 7 | cheese cakes, nuts | oven-roasted beef, fresh cherry tomatoes | pork kebab, tea |
Menu for 14 days
| Day | Breakfast | To have lunch | To have lunch |
|---|---|---|---|
| 1 | curd omelet, orange | boiled squid, beans | bread with cheese, nuts, tea |
| 2 | omelet with turkey, tea | pieces of pork with vegetables | cottage cheese pancakes, tea |
| 3 | cheese cakes, coffee | mussels, coleslaw | Caesar salad, kefir |
| 4 | boiled eggs, kefir | boiled chicken breast, grapefruit | toast with cheese, tea |
| 5 | stewed salmon, tea | boiled pork, tea | vegetable salad with chicken breast |
| 6 | chicken casserole, tea | Caesar salad" | fish baked in aluminum foil |
| 7 | boiled eggs, grapefruit | cooked turkey, ratatouille | turkey in tomato paste, tea |
| 8 | cottage cheese casserole, walnuts | fish with vegetables, tea | omelet with cheese and meat, grapefruit |
| 9 | eggs with green beans, coffee | chicken cutlets, grapefruit | meat soufflé, cheese |
| 10 | omelet with cheese, tea | chicken breast, egg and cucumber salad | cottage cheese casserole, orange |
| 11 | toast with cheese, orange juice | pork kebab, chinese salad | cabbage and carrot salad, fish |
| 12 | fish souffle, tea | meat on skewers, tea | cheese cakes, milk |
| 13 | cottage cheese, honey | any meat salad | chicken drumsticks in sauce |
| 14 | cheesecakes, grapefruit | veal stewed with vegetables | cottage cheese casserole, kefir |