Ketogenic (ketone, keto) dietvery popular in the West.A huge number of books are devoted to her, which talk about the principles of nutrition and permissible 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 conditions 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 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?):
- fats - 70%;
- proteins - 20%;
- carbohydrates - 10%.
The keto diet allows you to eat your favorite foods without restrictions.So, baked chicken with skin on 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 weight loss method is very popular among world stars.Celebrities in Hollywood are literally obsessed with low-carb diets, which is why they prevail among existing weight loss methods.
Pros and cons of the keto diet
The goal of the keto diet is to create conditions for getting calories from fat and protein rather than carbohydrates.This lowers blood sugar levelsbut does not affect brain activitysi.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 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 the skin rashes is high blood sugar, then a ketogenic diet will help clear up the skin.
- It 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.In addition, maintaining normal sugar levels reduces the risk of diabetes and stroke, which are associated with 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 seizures in people with epilepsy.
- It protects the brain.Thanks to a study 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 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.He 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.
Cons 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:
- fast heartbeat;
- constipation;
- reduced stamina;
- digestive dysfunction;
- vitamin deficiency?
- unpleasant smell of acetone from the body and exhaled air.
These side effects appear, as a rule, either when the menu is not prepared correctly, or when there are strict contraindications.Warn their appearanceYou can increase the amount of fluids you drink, take multivitamin complexes and include spinach, kale 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 with full health and for women - after the end of menstruation.
Absolute contraindications for the keto diet include:
- pregnancy and lactation;
- minor age;
- hypertension;
- taking insulin for diabetes.
Additional feeding conditions
To get into ketosis and make sure the diet has the desired results, stick with itimportant rules:
- drink up to 4 liters of pure water daily.
- Avoid snacking;
- Reduce portion size daily.
- eat 5-6 times a day until you feel full.
- do light sports30 minutes every day.
- take vitamins;
- Eat greens every day, 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 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 duration of the diet, it lasts 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:
- the first time - no more than 7 days.
- the second time - no more than 14 days.
- the third time - until the set goal is achieved, but no more than 3 months.
After each course you need to take a month break.Wean your diet gradually, including 30 grams of carbohydrates daily.
Allowed and forbidden foods on the keto diet
When creating a menu, use the list of allowed products.Includes:
- any meat;
- sea fish;
- nuts;
- chicken and quail eggs;
- low fat milk;
- fermented milk products;
- seafood;
- grapefruit and oranges;
- vegetables, but not more than 50 grams.with one move;
- tea, coffee without sugar.
It is forbidden to consume these products:
- Pastries, sweets;
- bread;
- bananas?
- grape;
- potato;
- 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 writing a keto diet menu, we will get 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 greens, tea | turkey fillet baked with mushrooms | chicken casserole, orange juice |
| 2 | 2 boiled eggs, coffee | fish baked in foil with vegetables | pot of cottage cheese, kefir |
| 3 | meat souffle, grapefruit | chicken breast in sauce with herbs | boiled shrimp, tea |
| 4 | chicken omelet, low-fat yogurt | soup with meatballs | chicken souffle, tea |
| 5 | egg and olive salad | beef cutlets, vegetable salad, tea | cheese cakes, milk |
Keto diet menu for 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 | turkey stew with tomato | vegetable salad, tea |
| 4 | toast with low-fat cheese, coffee | beef stroganoff, coleslaw | low-fat cottage cheese, baked fermented milk |
| 5 | omelette with cheese and herbs | skewered chicken skewers, cucumber and tomato salad | salmon stew, tea |
| 6 | cottage cheese, coffee | meatballs with cabbage, cucumber and carrot salad | fish soup, 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 | squid stew, beans | bread with cheese, nuts, tea |
| 2 | omelette with turkey, tea | pieces of pork 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 | salmon stew, tea | pork stew, 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 paste, tea |
| 8 | Casserole with cottage cheese, nuts | fish with vegetables, tea | Omelette with cheese and beef, grapefruit |
| 9 | eggs with green beans, coffee | chicken cutlets, grapefruit | meat souffle, cheese |
| 10 | omelette with cheese, tea | salad of chicken breast, eggs and cucumber | cottage cheese casserole, orange |
| 11 | toast with cheese, orange juice | pork kebab, Chinese salad | cabbage-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 | beef stew with vegetables | pot of cottage cheese, kefir |