Ketogenic (ketone, keto) dietvery popular in the west.A huge number of books are dedicated to her, which 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 to increase the amount of fat.
Interesting!For the first time, the principle of nutrition, in which carbohydrates are sharply limited and replaced by fats, appeared in the 20s of the last century.The diet was originally used to treat neurological disorders to reduce the amount of insulin produced.
What is the keto diet?
The keto diet involves reducing the amount of carbohydrate foods.You are allowed to consume no more than 50 grams per day.carbohydrates.If we talk about the percentage ratio, then the menu is drawn up like this (what is BZHU?):
- fat - 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 permissible amount of carbohydrates.
Interesting!One of the blood "relatives" of the keto diet is the Atkins diet, which also implies a strict restriction of carbohydrate intake.This method of losing weight is very popular among world stars.Famous people in Hollywood are literally obsessed with low-carb diets, which is why they take priority among existing weight loss methods.
Advantages and disadvantages of the keto diet
The purpose of the keto diet is to create conditions for obtaining calories from fat and protein, rather than from carbohydrates.This lowers blood sugar levelsbut does not affect brain activityb.As a result, women and men feel great and lose weight.
But this diet is suitablenot all.It has advantages and disadvantages that must be considered.
Benefits of the Ketone 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 an ideal way to lose weight, the main thing is not to indulge in cakes and sweets.
- It helps to get rid of acne.If the cause of skin rashes is the increased level of blood sugar, then the keto diet will help clear the skin.
- Reduces the risk of cancer.Studies show that during a keto diet, an oxidative process takes place 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 linked to certain types of cancer.
- It 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 research by scientists, we found that the ketogenic dietreduces riskdevelopment of Alzheimer's disease, Parkinson's disease and other neurological and mental diseases.
Interesting!The keto diet is often referred to as the Meryl Streep diet.The reason is not that the famous actress became the founder of this method of losing weight.She played one of the main roles in the movie "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 ketogenic diet is suitable for most people if all the principles of healthy eating are followed.In exceptional cases, side effects may occur:
- rapid heart rate;
- constipation;
- reduced stamina;
- digestive dysfunction;
- avitaminosis;
- unpleasant smell 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.Warn their appearanceYou can increase the amount of fluids you take, take multivitamin complexes and include spinach, cabbage and cucumbers in your diet.
Contraindications
Before starting any diet, you should consult your doctor to identify possible contraindications.The body must 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 for the keto diet include:
- pregnancy and breastfeeding;
- minor age;
- hypertension;
- taking insulin for diabetes.
Additional dietary requirements
To get into ketosis and make sure the diet produces the desired results, stick toimportant rules:
- drink up to 4 liters of clean water per day;
- avoid snacking;
- Reduce daily portion sizes;
- eat 5-6 times a day until you feel full;
- do light sports30 minutes every day;
- take vitamins;
- Eat vegetables every day, which 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 the goals you have set for yourself:
- 5 days is the minimum period, you can lose weight by 3-4 kg;
- 14 days - takes from 4 to 8 kg;
- 3 months is the optimal duration of the diet, it takes from 10 to 15 kg.
Experts do not recommend staying on a ketogenic diet for a long time.It should be followed according to the following scheme:
- first time - no more than 7 days;
- 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 should take a one-month break.Wean off your diet gradually, including 30 grams of carbohydrates daily.
Allowed and forbidden foods on a keto diet
When creating a menu, use the list of permitted products.It includes:
- any meat;
- sea fish;
- nuts;
- chicken and quail eggs;
- low-fat milk;
- fermented milk products;
- seafood;
- grapefruits and oranges;
- vegetables, but not more than 50 grams.at once;
- tea, coffee without sugar.
It is forbidden to consume the following products:
- pastries, sweets;
- bread;
- bananas;
- grapes;
- potatoes;
- all cereals;
- trans fats.
Based on these lists, you can compile 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 | Dinner | Dinner |
|---|---|---|---|
| 1 | omelette with vegetables, tea | turkey fillet baked 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 | cheesecakes, milk |
Keto diet menu for 7 days (week)
| day | breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | cooked chicken breast, sweet pepper | beef with beans | caesar salad |
| 2 | cottage cheese omelette, orange | boiled beef, vegetable salad | ratatouille, tea |
| 3 | pancakes with cottage cheese, 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 | chicken skewers, cucumber and tomato salad | steamed salmon, tea |
| 6 | cottage cheese, coffee | meatballs with cabbage, cucumber and carrot salad | fish soup, grapefruit |
| 7 | cheesecakes, nuts | oven-roasted 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 | omelette with turkey, tea | pieces of pork with vegetables | cottage cheese pancakes, tea |
| 3 | cheesecakes, coffee | mussels, coleslaw | Caesar salad, kefir |
| 4 | boiled eggs, kefir | boiled chicken breast, grapefruit | toast with cheese, tea |
| 5 | steamed salmon, tea | stewed pork, tea | vegetable salad with chicken breast |
| 6 | chicken casserole, tea | caesar salad | fish baked in foil |
| 7 | boiled eggs, grapefruit | boiled turkey, ratatouille | turkey in tomato puree, tea |
| 8 | cottage cheese casserole, nuts | fish with vegetables, tea | Omelet with cheese and beef, grapefruit |
| 9 | eggs with green beans, coffee | chicken cutlets, grapefruit | meat soufflé, cheese |
| 10 | omelette 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 | cheesecakes, milk |
| 13 | cottage cheese, honey | any meat salad | chicken thighs in sauce |
| 14 | cheesecakes, grapefruit | beef stewed with vegetables | cottage cheese casserole, kefir |