Ketogenic (ketonic, keto) dietIt is very popular in the West.A lot of books are devoted to it, where they talk 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 sharply limited and replaced by fats, appeared in the 20s of the last century.The diet was originally used to treat neurological diseases to reduce the amount of insulin produced.
What is the keto diet?
The keto diet involves reducing the amount of carbohydrate foods.It is allowed to consume no more than 50 grams per day.carbohydrates.If we talk about the percentage ratio, then the menu is drawn up in this way (what is BZHU?):
- fats - 70%;
- proteins - 20%;
- Carbohydrates - 10%.
The keto diet allows you to eat your favorite foods without restrictions.So, baked chicken with skin is allowed.The main thing is not to exceed the permissible amount of carbohydrates.
Interesting!One of the blood "relatives" of the keto diet is the Atkins diet, which also involves a strict restriction of carbohydrate intake.This method of losing weight is very popular among world stars.Celebrities in Hollywood are literally obsessed with low-carb diets, making them the preferred weight-loss method out there.
Advantages and disadvantages of the keto diet
The goal of the ketogenic diet is to create the conditions to get calories from fat and protein, rather than carbohydrates.It lowers blood sugar levelsbut does not affect brain activityb.As a result, men and women feel good and lose weight.
But this diet is suitableNot everyone.It has pros and cons to consider.
Ketone Diet Benefits
The ketogenic diet has many positive aspects:
- You can enjoy your favorite foods without counting calories or time constraints.For women, this is an ideal way to lose weight, the main thing is that you are not interested in cakes and sweets.
- Helps to remove acne.If the cause of the skin rash is high blood sugar, then the ketogenic diet can help clear up the skin.
- Reduces the risk of cancer.Studies have shown that during the Ketane diet, an oxidative process occurs in cancer cells, which leads to their rapid death.In addition, 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 induces ketosis, an increase in the level of ketone bodies in the body, which reduces relapses in people with epilepsy.
- protects the brain.Thanks to the research of scientists, we found out that the ketogenic dietreduces the riskDevelopment of Alzheimer's disease, Parkinson's disease and other neurological and mental diseases.
Interesting!The keto diet is often called the Meryl Streep diet.The reason is not that the famous actor became the founder of this weight loss method.He played one of the main roles in the film "Do not harm".This film talks about children with epilepsy and the positive results of using the ketogenic diet to treat "special" children.
Disadvantages of the keto diet
A ketogenic diet is suitable for most people if you follow all the principles of healthy eating.In exceptional cases, side effects may occur:
- rapid heartbeat;
- Constipation
- reduced endurance;
- digestive dysfunction;
- avitaminosis;
- Unpleasant smell of acetone from the body and exhaled air.
These side effects, as a rule, appear either when the menu is drawn up incorrectly, or when there are strict contraindications..Be aware of their appearanceYou can increase your fluid intake, take multivitamin complexes, and include spinach, cabbage, and cucumber in your diet.
Contraindications
Before starting any diet, you should consult a doctor to identify possible contraindications.The body should be ready to change your diet.And it is better to start losing weight in full health, and for women - after the end of menstruation.
Absolute contraindications to the ketogenic diet include:
- pregnancy and lactation;
- young age;
- hypertension;
- Taking insulin for diabetes.
Additional diet conditions
To enter ketosis and ensure that the diet produces the desired results, stick to itImportant rules:
- drink up to 4 liters of clean water a day;
- Avoid eating;
- Reduce daily portion size;
- Eat 5-6 times a day until you feel full;
- Do light sports30 minutes every day;
- take vitamins;
- eat herbs daily that will help clean 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 your goals:
- 5 days is the minimum period, you can lose 3-4 kg;
- 14 days - takes from 4 to 8 kg;
- 3 months is the optimal duration of the diet, it needs 10 to 15 kg.
Experts do not recommend staying on the keto diet for long.It should be carried out according to the following scheme:
- for the first time - no more than 7 days;
- for the second time - no more than 14 days;
- For the third time - before reaching the specified goal, but not more than 3 months.
A one-month break is required after each course.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 allowed products.It includes:
- any meat
- sea fish;
- nuts
- chicken and quail eggs;
- skimmed milk;
- fermented milk products;
- seafood;
- grapefruit and orange;
- Vegetables, but not more than 50 grams.one step;
- Tea, coffee without sugar.
It is forbidden to use the following products:
- baked goods, sweets;
- bread
- banana
- grapes
- potato
- all grains;
- trans fats.
Based on these lists, you can create a daily menu based on the taste preferences of women or men.
Keto diet: menu every day
When making a keto diet menu, we will get averages for three diet approaches: 5 days, 1 week and 14 days.
Menu for 5 days
| day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omelet with herbs, tea | Baked turkey fillet with mushrooms | Chicken casserole, orange juice |
| 2 | 2 boiled eggs, coffee | Fish baked in foil with vegetables | Cottage cheese, kefir |
| 3 | Meat souffle, grapefruit | Chicken breast in sauce with herbs | Boiled shrimps, tea |
| 4 | Chicken omelet, low-fat yogurt | Soup with meatballs | Chicken souffle, tea |
| 5 | Egg and olive salad | Beef cutlet, vegetable salad, tea | Cheesecakes, milk |
Keto diet menu for 7 days (per week)
| day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Boiled chicken breast, sweet pepper | Beef with beans | caesar salad |
| 2 | Cottage cheese omelette, orange | Boiled veal, vegetable salad | Ratatouille, tea |
| 3 | Cottage cheese pancakes, kefir | Stewed turkey with tomatoes | Vegetable salad, tea |
| 4 | Toast with low-fat cheese, coffee | Beef Stroganoff, Coleslaw | Low-fat cottage cheese, fermented baked milk |
| 5 | Omelette with cheese and herbs | Chicken skewers on skewers, cucumber and tomato salad | Stewed salmon, tea |
| 6 | Cottage cheese, coffee | Meatballs with cabbage, cucumber and carrot salad | Fish soup, grapefruit |
| 7 | Cheesecakes, nuts | Oven baked beef, fresh cherry tomatoes | Pork kebab, tea |
Menu for 14 days
| day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Cottage cheese omelette, orange | Stewed squid, beans | Bread with cheese, nuts, tea |
| 2 | Omelet with turkey, tea | Pork slices with vegetables | Curd pancakes, tea |
| 3 | Cheesecakes, coffee | Mussels, cabbage salad | Caesar salad, kefir |
| 4 | Boiled eggs, kefir | Boiled chicken breast, grapefruit | Toast with cheese, tea |
| 5 | Stewed salmon, tea | Stewed pork, tea | Vegetable salad with chicken breast |
| 6 | Chicken pan, tea | caesar salad | Fish baked in foil |
| 7 | Boiled egg, grapefruit | Cooked turkey, ratatouille | Turkey in tomato paste, tea |
| 8 | Cottage cheese, nuts | Fish with vegetables, tea | Omelet with cheese and beef, grapefruit |
| 9 | Egg with green beans, coffee | Chicken cutlet, grapefruit | Meat souffle, 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-carrot salad, fish |
| 12 | Fish soup, tea | Meat on skewers, tea | Cheesecakes, milk |
| 13 | Curd, honey | Any meat salad | Chicken drumsticks in sauce |
| 14 | Cheesecakes, grapefruit | Veal stewed with vegetables | Cottage cheese, kefir |