Ketogenic (ketone, keto) dietvery popular in the West.Numerous books are dedicated to her, which deal with nutritional principles and permitted foods.The basic principle of the keto diet is to reduce the amount of proteins and carbohydrates consumed, but increase the amount of fat.
Interesting!The nutritional principle, in which carbohydrates are severely limited and replaced with fats, first appeared in the 20s of the last century.The diet was originally used to treat neurological diseases with the aim of reducing the amount of insulin produced.
What is the Keto Diet?
The keto diet is all about reducing the amount of carbohydrate-containing foods.You are not allowed to consume more than 50 grams per day.Carbohydrates.If we talk about the percentage ratio, then the menu is compiled 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 is allowed.The main thing is not to exceed the allowed amount of carbohydrates.
Interesting!One of the keto diet's blood relatives is the Atkins diet, which also involves strict restriction of carbohydrate intake.This method of losing weight is very popular among world stars.Celebrities in Hollywood are obsessed with low-carb diets, which is why they take precedence among existing weight loss methods.
Advantages and disadvantages of the keto diet
The goal of the ketone diet is to create conditions for obtaining calories from fats and proteins instead of carbohydrates.This lowers blood sugar levelsbut has no influence on brain activityB. This makes women and men feel good and lose weight.
But this diet is suitablenot everyone.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 give up cakes and sweets.
- Helps get rid of acne.If the cause of skin rashes is elevated blood sugar levels, a ketone diet will help clear the skin.
- Reduces the risk of cancer.Studies have shown that during a ketane diet, an oxidative process occurs in cancer cells, leading to their rapid death.In addition, maintaining normal sugar levels reduces the likelihood of developing diabetes and strokes, which are linked to certain cancers.
- Helps people with epilepsy.The keto diet results in ketosis, an increased level of ketone bodies in the body, which leads to fewer relapses in people with epilepsy.
- Protects the brain.Thanks to a study by scientists, we found out that the ketogenic dietreduces the riskDevelopment of Alzheimer's disease, Parkinson's disease and other neurological and psychological diseases.
Interesting!The keto diet is often referred to as the Meryl Streep diet.The reason is not that the famous actress was the founder of this method of losing weight.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 the ketogenic diet in treating “special” children.
Disadvantages of the keto diet
The ketone 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;
- Constipation;
- decreased endurance;
- indigestion;
- avitaminosis;
- unpleasant smell of acetone from the body and the exhaled air.
These side effects usually occur either when the menu is compiled incorrectly or in the presence of strict contraindications.Warn of their appearanceYou can increase fluid intake, take multivitamin complexes, and include spinach, cabbage and cucumbers in your diet.
Contraindications
Before starting a 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 to the ketone diet are:
- pregnancy and breastfeeding;
- minor age;
- Hypertension;
- Taking insulin for diabetes.
Additional dietary requirements
To get into ketosis and ensure the diet produces the results you want, stick to itimportant rules:
- drink up to 4 liters of clean water daily;
- Avoid snacks;
- Reduce portion size daily;
- eat 5-6 times a day until you feel full;
- do light sports30 minutes every day;
- take vitamins;
- Eat vegetables daily that 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 duration, you can lose 3-4 kg;
- 14 days – lasts 4 to 8 kg;
- 3 months is the optimal duration of the diet, it takes 10 to 15 kg.
Experts advise against following a ketone diet for a long period of time.The following procedure should be followed:
- 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 not more than 3 months.
After each course you must take a break for a month.Wean your diet gradually by consuming 30 grams of carbohydrates daily.
Allowed and forbidden 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;
- low-fat milk;
- fermented milk products;
- Seafood;
- grapefruits and oranges;
- vegetables, but not more than 50 grams. at a time;
- Tea, coffee without sugar.
The consumption of these products is prohibited:
- baked goods, sweets;
- bread;
- bananas;
- Grape;
- Potato;
- all types of grain;
- 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 a keto diet menu, we 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 | 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 shrimps, tea |
| 4 | Chicken omelette, low-fat yogurt | Soup with meatballs | Chicken soufflé, tea |
| 5 | Egg and olive salad | Beef chops, vegetable salad, tea | Cheesecake, milk |
Keto diet menu for 7 days (week)
| day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | boiled chicken breast, peppers | Beef with beans | “Caesar salad” |
| 2 | Cottage cheese omelet, orange | Tafelspitz, vegetable salad | Ratatouille, tea |
| 3 | Cottage cheese pancakes, kefir | Turkey braised 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 | steamed salmon, tea |
| 6 | Cottage cheese, coffee | Meatballs with cabbage, cucumber and carrot salad | Fish soup, grapefruit |
| 7 | Cheesecake, nuts | Oven baked beef, fresh cherry tomatoes | Pork kebabs, tea |
Menu for 14 days
| day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Cottage cheese omelet, orange | steamed squid, beans | Bread with cheese, nuts, tea |
| 2 | Omelet with turkey, tea | Pieces of pork with vegetables | Cottage cheese pancakes, tea |
| 3 | Cheesecake, coffee | Mussels, cabbage salad | Caesar salad, kefir |
| 4 | boiled eggs, kefir | cooked 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 | cooked turkey, ratatouille | Turkey in tomato paste, tea |
| 8 | Cottage cheese casserole, nuts | Fish with vegetables, tea | Omelet with cheese and beef, grapefruit |
| 9 | Eggs with green beans, coffee | Chicken schnitzel, grapefruit | Meat soufflé, cheese |
| 10 | Omelette with cheese, tea | Salad made from chicken breast, eggs and cucumber | Cottage cheese casserole, orange |
| 11 | Toast with cheese, orange juice | Pork kebab, Chinese salad | Cabbage and carrot salad, fish |
| 12 | Fish soufflé, tea | Meat on a skewer, tea | Cheesecake, milk |
| 13 | cottage cheese, honey | any meat salad | Chicken drumsticks in sauce |
| 14 | Cheesecake, grapefruit | Veal braised with vegetables | Cottage cheese casserole, kefir |