Ketogenic diet (ketones, keto)very popular in the West.A large number of books are dedicated to her, which talk about the principles of nutrition and allowed foods.The basic principle of the keto diet is to reduce protein and carbohydrate intake but increase fat intake.
Attractive!For the first time, the principles of nutrition, which significantly limit carbohydrates and replace them with fats, appeared in the 20s of the last century.The diet was originally used to treat neurological diseases with the goal of reducing insulin production.
What is the keto diet?
The keto diet involves reducing intake of carbohydrate foods.You are allowed to consume no more than 50 grams per day.carbohydrates.If we talk about percentages, then the menu is compiled this way (What is BZHU?):
- fat - 70%;
- protein - 20%;
- carbohydrates - 10%.
The keto diet allows you to eat your favorite foods without restriction.Therefore, grilled chicken with skin is allowed.The main thing is not to exceed the allowed amount of carbohydrates.
Attractive!One of the blood relatives of the keto diet is the Atkins diet, which also involves strict restriction of carbohydrate intake.This weight loss method is very popular with world stars.Hollywood celebrities are truly obsessed with low-carb diets, which is why they are prioritized among the weight loss methods available today.
Pros and cons of the keto diet
The goal of the ketone diet is to facilitate getting calories from fat and protein, instead of carbohydrates.This reduces blood sugar levelsbut does not affect brain activityb.As a result, both women and men feel great and lose weight.
But this diet is suitablenot everyone.It has advantages and disadvantages that need to 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 time limits.For women, this is the ideal way to lose weight, the main thing is not to indulge in cakes.
- Helps eliminate acne.If the cause of the skin rash is high blood sugar, then a ketone diet will help clear the skin.
- Reduce the risk of cancer.Studies have shown that on a ketone diet, an oxidation process occurs in cancer cells, causing them to die quickly.Furthermore, maintaining normal sugar levels reduces the likelihood of developing diabetes and stroke, which are linked to some types of cancer.
- Help people with epilepsy.The keto diet leads to a state of ketosis, which increases the level of ketone bodies in the body, helping to reduce relapses in people with epilepsy.
- Protect the brain.Thanks to the research of scientists, we discovered that the ketogenic dietreduce risksthe development of Alzheimer's disease, Parkinson's disease and other neurological and psychiatric diseases.
Attractive!The keto diet is often called the Meryl Streep diet.The reason is not because the famous actress became the founder of this weight loss method.She played one of the main roles in the movie "Do No Harm".This film is about children with epilepsy and the positive results of using a ketogenic diet to treat “special” children.
Disadvantages of the Keto diet
The ketone diet is suitable for most people if all healthy eating principles are followed.In special cases, side effects may occur:
- fast heart rate;
- constipation;
- decreased endurance;
- digestive dysfunction;
- vitamin deficiency;
- unpleasant smell of acetone from the body and exhaled air.
As a rule, these side effects appear when the menu is compiled incorrectly or when there are strict contraindications..Warn of their presenceYou can increase the amount of liquid you drink, take multivitamin complexes and introduce spinach, cabbage and cucumbers into your diet.
Contraindicated
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 when you are completely healthy, and for women - after the end of menstruation.
Absolute contraindications to the ketone diet include:
- pregnancy and lactation;
- adolescence;
- increased blood pressure;
- taking insulin for diabetes.
Additional dietary conditions
To achieve ketosis and ensure the diet produces the desired results, stick to itimportant rule:
- Drink up to 4 liters of clean water per day;
- Avoid snacking;
- Reduce daily food intake;
- eat 5-6 times a day until you feel full;
- Play light sports30 minutes per day;
- take vitamins;
- Eating green vegetables every day will help clean the intestines and prevent constipation from developing;
- Add cold pressed coconut oil to your daily diet.
Diet time
The duration of the diet depends on the goals you have set for yourself:
- 5 days is the minimum time, you can lose 3-4 kg;
- 14 days - loss from 4 to 8 kg;
- 3 months is the optimal diet period, requiring 10 to 15 kg.
Experts do not recommend maintaining a ketone diet for long periods of time.It is necessary to follow the following diagram:
- 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 need to take a month off.Gradually wean your diet by adding 30 grams of carbohydrates per day.
Allowed and prohibited foods on the keto diet
When creating a menu, use the list of allowed products.It includes:
- any type of 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.in one go;
- Tea and coffee without sugar.
Consumption of these products is strictly prohibited:
- baked goods, sweets;
- bread;
- banana;
- grape;
- potato;
- all grains;
- trans fat.
Based on these lists, you can create a daily menu for women or men, taking into account taste preferences.
Keto diet: menu every day
When compiling the keto diet menu, we will take the average indicators for three diet methods: for 5 days, a week and 14 days.
Menu for 5 days
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Omelet with green vegetables, tea | Grilled turkey fillet with mushrooms | stewed chicken, orange juice |
| 2 | 2 boiled eggs, coffee | Grilled fish in foil with vegetables | stewed cheese, kefir |
| 3 | meat soup, grapefruit | Chicken breast with herb sauce | Boiled shrimp, sweet soup |
| 4 | chicken omelet, low-fat yogurt | soup with meatballs | Chicken soufflé, tea |
| 5 | egg and olive salad | beef cutlet, vegetable salad, tea | cheesecake, milk |
Keto diet menu for 7 days (week)
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Boiled chicken breast, sweet chili | beef with beans | Caesar Salad" |
| 2 | cheese omelet, orange | Boiled veal, vegetable salad | ratatouille, tea |
| 3 | cheese pancakes, kefir | Turkey stewed with tomatoes | vegetable salad, tea |
| 4 | Toast with low-fat cheese, coffee | Beef Stroganoff, Coleslaw | low-fat cheese, fermented baked milk |
| 5 | Omelet with cheese and herbs | chicken skewers cucumber and tomato salad | stewed salmon, tea |
| 6 | cheese, coffee | meatballs with cabbage, cucumber and carrot salad | fish soup, grapefruit |
| 7 | cheesecake, nuts | Oven-roasted beef, fresh cherry tomatoes | pork kebab, tea |
Menu for 14 days
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | cheese omelet, orange | stewed squid, beans | bread with cheese, nuts, tea |
| 2 | Omelet with turkey, tea | Pork pieces with vegetables | cheese pancakes, tea |
| 3 | cheesecake, coffee | Mussel and 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 | stewed chicken, tea | Caesar Salad" | Grilled fish in foil |
| 7 | Boiled eggs, grapefruit | Poached turkey, ratatouille | Turkey with tomato sauce, tea |
| 8 | stewed cheese, nuts | fish with vegetables, tea | Omelette with beef cheese and grapefruit |
| 9 | eggs with green beans, coffee | Chicken cutlet, grapefruit | meat soufflé, cheese |
| 10 | Cheese omelet, tea | Chicken breast, egg and cucumber salad | stewed cheese, orange |
| 11 | Cheese toast, orange juice | pork kebab, Chinese salad | cabbage-carrot salad, fish |
| 12 | fish soufflé, tea | skewered meat, tea | cheesecake, milk |
| 13 | cheese, honey | any meat salad | chicken thighs with sauce |
| 14 | cheese cake, grapefruit | veal stewed with vegetables | stewed cheese, kefir |