Ketogenic (ketone, keto) dietvery popular in the west.Many books have been devoted to him, on the principles of nutrition and on permitted 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, in the 20s of the last century, the principle of nutrition appeared, in which carbohydrates are sharply limited and replaced by fats.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 involves reducing the amount of carbohydrate-containing foods.You can consume a maximum of 50 grams per day.carbohydrates.If we are talking about the percentage, 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 fried chicken with skin is allowed.The main thing is not to exceed the allowed amount of carbohydrates.
Interesting!One blood relative of the keto diet is the Atkins diet, which also means strict restriction of carbohydrate intake.This weight loss method is very popular among world stars.Hollywood celebrities are literally obsessed with low-carb diets, which is why they take precedence over existing weight loss methods.
Pros and cons of the keto diet
The goal of the keto diet is to create conditions that gain calories from fats and proteins instead of carbohydrates.This lowers blood sugarbut does not affect brain activityb.As a result, women and men feel good and lose weight.
But this diet is finenot everyone.There are pros and cons to consider.
Benefits of the Ketone Diet
The ketogenic diet has many positive aspects:
- You can enjoy 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 increased blood sugar, the keto diet will help clear the skin.
- It reduces the risk of cancer.Studies have shown that during the keto diet, an oxidative process takes place in cancer cells, which leads to their rapid death.In addition, 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 the number of seizures in epilepsy patients.
- It protects the brain.Thanks to the study of scientists, we found out that the ketogenic dietreduces the riskThe development of Alzheimer's disease, Parkinson's disease and other neurological and mental diseases.
Interesting!The keto diet is often referred to as the Meryl Streep diet.This is not because 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 is about children with epilepsy and the positive results of the ketogenic diet for treating "special" children.
Cons of the keto diet
The keto diet works for most people if all the principles of a healthy diet are followed.In exceptional cases, side effects may occur:
- fast heartbeat;
- constipation;
- reduced stamina;
- digestive dysfunction;
- avitaminosis;
- unpleasant acetone smell from the body and exhaled air.
These side effects usually occur if the menu is poorly composed or if there are strict contraindications.Warn their appearanceYou can increase the amount of fluid you drink, take multivitamin complexes, and include spinach, cabbage, and cucumber in your diet.
Contraindications
Before starting any diet, consult your doctor to identify possible contraindications.The body must be ready to change the diet.And it is better to start losing weight with full health, and for women after the end of menstruation.
Absolute contraindications to the keto diet are:
- pregnancy and breastfeeding;
- minor;
- 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 no more than 4 liters of clean water per day;
- avoid snacking;
- Reduce portion sizes daily;
- eat 5-6 times a day until you feel full;
- it's easy to play sports30 minutes every day;
- take vitamins;
- Eat greens every day, which helps to clean the intestines and prevent constipation;
- Include cold-pressed coconut oil in your daily diet.
The duration of the diet
The duration of the diet depends on your goals:
- 5 days is the minimum period, you can lose 3-4 kg;
- 14 days - 4-8 kg;
- 3 months is the optimal length of the diet, it lasts up to 10-15 kg.
Experts do not recommend staying on a ketogenic diet for long periods of time.This 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 specified goal is reached, but for a maximum of 3 months.
A one-month break must be taken after each course.Gradually reduce your diet to 30 grams of carbohydrates per day.
Allowed and forbidden foods in the keto diet
When preparing the menu, use the list of approved products.Includes:
- any meat;
- sea fish;
- nuts;
- chicken and quail eggs;
- low-fat milk;
- fermented milk products;
- seafood;
- grapefruit and orange;
- vegetables, but no more than 50 grams.together;
- tea, coffee without sugar.
The consumption of the following products is prohibited:
- baked goods, sweets;
- bread;
- banana;
- solo;
- potato;
- all cereals;
- 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 take into account the average indicators of three approaches to the diet: for 5 days, one week and 14 days.
Menu for 5 days
| Day | Morning | Dinner | Dinner |
|---|---|---|---|
| 1 | omelette with greens, tea | turkey fillet fried 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 sauce with herbs | boiled shrimp, tea |
| 4 | chicken omelette, low-fat yogurt | soup with meatballs | chicken puffs, tea |
| 5 | egg and olive salad | beef steak, vegetable salad, tea | cheesecake, milk |
Keto diet menu for 7 days (week)
| Day | Morning | 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 stewed with tomatoes | vegetable salad, tea |
| 4 | toast with low-fat cheese, coffee | beef stroganoff, coleslaw | low-fat cottage cheese, fermented baked milk |
| 5 | omelette with cheese and herbs | chicken skewers, cucumber and tomato salad | steamed salmon, tea |
| 6 | cottage cheese, coffee | meatballs with cabbage, cucumber and carrot salad | fish juice, grapefruit |
| 7 | cheesecake, walnuts | oven-roasted beef, fresh cherry tomatoes | pork kebab, tea |
Menu for 14 days
| Day | Morning | Dinner | Dinner |
|---|---|---|---|
| 1 | cottage cheese omelette, orange | steamed squid, beans | bread with cheese, nuts, tea |
| 2 | omelette with turkey, tea | piece of pork with vegetables | cottage cheese pancakes, tea |
| 3 | cheesecake, coffee | mussels, cabbage salad | Caesar salad, kefir |
| 4 | boiled eggs, kefir | boiled chicken breast, grapefruit | toast with cheese, tea |
| 5 | steamed salmon, tea | steamed pork, tea | vegetable salad with chicken breast |
| 6 | chicken casserole, tea | Caesar salad" | fish baked in foil |
| 7 | boiled egg, grapefruit | boiled turkey, ratatouille | turkey in tomato paste, tea |
| 8 | cottage cheese casserole, walnuts | fish with vegetables, tea | omelette with cheese and beef, grapefruit |
| 9 | eggs with green beans, coffee | chicken cutlet, grapefruit | meat souffle, cheese |
| 10 | omelette with cheese, tea | salad of chicken breast, egg and cucumber | cottage cheese casserole, orange |
| 11 | toast with cheese and orange juice | pork kebab, Chinese salad | cabbage-carrot salad, fish |
| 12 | fish souffle, tea | meat on skewers, tea | cheesecake, milk |
| 13 | cottage cheese, honey | any meat salad | chicken thighs in sauce |
| 14 | cheesecake, grapefruit | veal stewed with vegetables | cottage cheese casserole, kefir |