Ketogenic (ketonic, keto) dietvery popular in the West.A huge number of books that talk about the principles of nutrition and permitted food are dedicated to her.The basic principle of the keto diet is to reduce the amount of consumed protein and carbohydrates, 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 with the goal of reducing the amount of insulin produced.
What is the keto diet?
Keto diet involves reducing the amount of carbohydrate foods.You are allowed to consume a maximum of 50 grams per day.carbohydrates.If we talk about the percentage ratio, then the menu is compiled 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, roasted 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 involves 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 have the upper hand among existing weight loss methods.
Advantages and disadvantages of the keto diet
The goal of the keto diet is to create conditions for obtaining calories from fat and protein, not 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 of them.It has pros and cons to consider.
Ketone Diet Benefits
There are many positive aspects of the ketogenic diet:
- You can eat your favorite foods without counting calories or limiting 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 increased blood sugar, then the keto diet will help clear the skin.
- It reduces the risk of cancer.Research has shown that during the ketogenic diet, an oxidative process occurs in cancer cells, which leads to their rapid death.Moreover, 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 the research of scientists, we discovered that the ketogenic dietreduces riskthe development 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 actress became the founder of this weight loss method.She played one of the main roles in the film "Do no harm".This film is about children suffering from epilepsy and the positive results of using a ketogenic diet to treat "special" children.
Disadvantages of the keto diet
The ketogenic diet is suitable for most people if all the principles of a healthy diet are followed.In exceptional cases, side effects may occur:
- rapid heartbeat;
- prison;
- reduced endurance;
- digestive dysfunction;
- avitaminosis;
- unpleasant smell of acetone from the body and exhaled air.
As a rule, these side effects occur either when the menu is incorrectly composed, or when there are strict contraindications.Notice their appearanceYou can increase the amount of liquid you drink, take multivitamin complexes and include spinach, cabbage and cucumbers in your diet.
Contraindications
Before starting any diet, you should consult your doctor to determine 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 ketogenic diet include:
- pregnancy and breastfeeding;
- minor age;
- hypertension;
- taking insulin for diabetes.
Additional dietary requirements
To get into ketosis and ensure the diet produces the desired results, stick to itimportant rules:
- drink up to 4 liters of clean water per day;
- avoid snacking;
- Reduce portion size per day;
- eat 5-6 times a day until you feel full;
- engage in light sports30 minutes every day;
- take vitamins;
- Eat greens every day that will help clean 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 for yourself:
- 5 days is the minimum period, you can lose 3-4 kg;
- 14 days - lasts from 4 to 8 kg;
- 3 months is the optimal length of the diet, from 10 to 15 kg is needed.
Experts do not recommend staying on the keto diet for a long time.It should be followed according to the following scheme:
- the first time - no longer than 7 days;
- the second time - no longer than 14 days;
- the third time - until the specified goal is reached, but not longer than 3 months.
After each course, it is necessary to take a break of one month.Wean your diet gradually by including 30 grams of carbohydrates per day.
Allowed and forbidden foods on the keto diet
When creating a menu, use the list of allowed products.Includes:
- any meat;
- sea fish;
- walnuts;
- chicken and quail eggs;
- low-fat milk;
- fermented milk products;
- seafood;
- grapefruit and oranges;
- vegetables, but not more than 50 grams.in one move;
- tea, coffee without sugar.
It is forbidden to consume these products:
- bakery products, sweets;
- bread;
- bananas;
- grapes;
- potatoes;
- all grains;
- 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 the keto diet menu, we will take the average indicators for three dietary approaches: for 5 days, a week and 14 days.
Menu in 5 days
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | omelette with greens, 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 souffle, grapefruit | chicken breast in herb sauce | boiled shrimp, tea |
| 4 | chicken omelette, low-fat yogurt | soup with meatballs | chicken souffle, tea |
| 5 | egg and olive salad | beef cutlets, vegetable salad, tea | cheesecakes, milk |
Keto diet menu in 7 days (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 | Omelet with cheese and herbs | chicken skewers on skewers, cucumber and tomato salad | stewed salmon, tea |
| 6 | fresh cheese, coffee | meatballs with cabbage, cucumber and carrot salad | fish broth, grapefruit |
| 7 | cheesecakes, nuts | beef baked in the oven, 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 | stewed salmon, tea | stewed pork, tea | vegetable salad with chicken breast |
| 6 | chicken casserole, tea | caesar salad" | fish baked in 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 beef, grapefruit |
| 9 | eggs with pods, coffee | chicken cutlets, grapefruit | meat souffle, 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 a spit, tea | cheesecakes, milk |
| 13 | fresh cheese, honey | any meat salad | chicken drumsticks in sauce |
| 14 | cheesecakes, grapefruit | veal stewed with vegetables | cottage cheese casserole, kefir |