Ketogenic diet (ketone, keto)very popular in the West.A large number of books are dedicated to her that talk about the principles of nutrition and permitted foods.The basic principle of the ketogenic 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, according to 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 diseases with the goal of reducing the amount of insulin produced.
What is the ketogenic diet?
The ketogenic diet involves reducing the amount of carbohydrate foods.You are not allowed to consume more than 50 grams per day.carbohydrates.If we talk about the percentage, then the menu is compiled like this (what is BZHU?):
- fats - 70%;
- proteins - 20%;
- carbohydrates - 10%.
The ketogenic 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 ketogenic diet is the Atkins diet, which also involves strict restriction of carbohydrate intake.This method of losing weight is very popular among world stars.Hollywood celebrities are literally obsessed with low-carb diets, which is why they take priority among existing weight loss methods.
Advantages and disadvantages of the ketogenic diet
The goal of the ketone diet is to create the conditions for obtaining calories from fats and proteins, instead of carbohydrates.This lowers blood sugar levels.but it does not affect brain activityb.As a result, women and men feel great and lose weight.
But this diet is adequate.not all.It has advantages and disadvantages that should be taken into account.
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.
- Helps get rid of acne.If the cause of your rashes is an increase in blood sugar levels, a ketone 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 strokes, which are associated with certain types of cancer.
- Helps people with epilepsy.The ketogenic 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 diseases.
Interesting!The ketogenic diet is often called 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 film "Do No Harm."This film talks about children who suffer from epilepsy and the positive results of using the ketogenic diet to treat “special” children.
Disadvantages of the ketogenic diet
The ketone diet is suitable for most people if all the principles of healthy eating are followed.In exceptional cases, side effects may occur:
- rapid heartbeat;
- constipation;
- decreased resistance;
- digestive dysfunction;
- avitaminosis;
- Unpleasant acetone odor from the body and exhaled air.
These side effects appear, as a rule, when the menu is incorrectly composed or when there are strict contraindications..Notice your appearanceYou can increase the amount of fluid you drink, take multivitamins, and include spinach, cabbage, and cucumbers in your diet.
Contraindications
Before starting any diet, it is advisable to consult your doctor to identify possible contraindications.The body must be prepared 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 ketone diet include:
- pregnancy and lactation;
- younger age;
- hypertension;
- take insulin for diabetes.
Additional dietary conditions
To enter ketosis and ensure the diet produces the desired results, followimportant rules:
- drink up to 4 liters of clean water per day;
- avoid snacks;
- Reduce portion sizes daily;
- eat 5 to 6 times a day until you feel full;
- do light sports30 minutes every day;
- take vitamins;
- Eat vegetables daily, which will help cleanse the intestines and prevent the development of constipation;
- Include cold-pressed coconut oil in your daily diet.
Diet duration
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: 4 to 8 kg needed;
- 3 months is the optimal duration of the diet, 10 to 15 kg are needed.
Experts do not recommend following a ketone 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 it is necessary to take a month of rest.Decrease your diet gradually by including 30 grams of carbohydrates per day.
Foods allowed and prohibited on the ketogenic diet
When creating a menu, use the list of allowed products.Includes:
- any meat;
- sea fish;
- balls;
- chicken and quail eggs;
- low fat 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;
- dad;
- all cereals;
- trans fats.
From 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 drawing up a ketogenic diet menu, we will take the average indicators for three diet approaches: for 5 days, a week and 14 days.
Menu for 5 days
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | omelet with vegetables, tea | baked turkey fillet with mushrooms | chicken casserole, orange juice |
| 2 | 2 boiled eggs, coffee | baked fish in foil with vegetables | cottage cheese casserole, kefir |
| 3 | meat soufflé, grapefruit | chicken breast in sauce with herbs | boiled shrimp, tea |
| 4 | chicken tortilla, skimmed yogurt | soup with meatballs | chicken soufflé, tea |
| 5 | egg and olive salad | veal cutlets, vegetable salad, tea | cheesecakes, milk |
Keto diet menu for 7 days (week)
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | boiled chicken breast, sweet pepper | meat with beans | Caesar salad" |
| 2 | cottage cheese omelet, orange | boiled beef, vegetable salad | ratatouille, tea |
| 3 | cottage cheese pancakes, kefir | stewed turkey with tomato | 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 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 | 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 pieces with vegetables | cottage cheese 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 casserole, tea | Caesar salad" | baked fish in aluminum foil |
| 7 | hard boiled eggs, grapefruit | boiled turkey, ratatouille | turkey in tomato paste, tea |
| 8 | cottage cheese casserole, walnuts | 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, eggs and cucumber salad | cottage cheese casserole, orange |
| 11 | toasts with cheese, orange juice | pork kebab, chinese salad | cabbage and carrot salad, fish |
| 12 | fish soufflé, tea | meat on skewers, tea | cheesecakes, milk |
| 13 | cottage cheese, honey | any meat salad | chicken thighs in sauce |
| 14 | cheesecakes, grapefruit | stewed beef with vegetables | cottage cheese casserole, kefir |