Ketogenic diet (ketone, keto).very popular in the West.A huge number of books are dedicated to her that talk about the principles of nutrition and 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, the principle of nutrition, in which carbohydrates are sharply limited and replaced with 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?
The keto diet involves reducing the amount of carbohydrate-containing foods.It is allowed to consume no more than 50 grams per day.carbohydrates.If we talk about the percentage ratio, the menu is filled out like this (what is BZHU?):
- fat - 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 allowable amount of carbohydrates.
Interesting!One of the blood “relatives” of the keto diet is the Atkins diet, which also involves strict limitation of carbohydrate intake.This method of losing weight is very popular among world stars.Hollywood celebrities are literally 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 keto diet is to create the conditions to obtain calories from fats and proteins, rather than carbohydrates.This lowers blood sugar levelsbut it does not affect brain activityB. As a result, women and men feel well and lose weight.
But this diet is suitablenot all.It has advantages and disadvantages that should be considered.
Benefits of the keto 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 the ideal way to lose weight, the main thing is not to indulge in cakes and sweets.
- Helps get rid of acne.If the cause of skin rashes is increased blood sugar levels, a keto 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.Additionally, maintaining normal sugar levels reduces the chance of developing diabetes and stroke, which are associated with certain types of cancer.
- Help people with epilepsy.The keto diet leads to ketosis, an increase in the level of ketone bodies in the body, which reduces relapses in people with epilepsy.
- Protects the brain.Thanks to a study conducted by scientists, we discovered that the ketogenic dietreduces 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 method of losing weight.He played one of the main roles in the film "Do No Harm".This film is about children with epilepsy and the positive results of using the ketogenic diet to treat "special" children.
Disadvantages of the keto diet
The keto diet is suitable for most people if all the principles of healthy eating are followed.In exceptional cases, side effects may occur:
- rapid heartbeat;
- constipation;
- decrease in resistance;
- digestive dysfunction;
- avitaminosis;
- unpleasant smell of acetone from the body and exhaled air.
These side effects appear, as a rule, when the menu is composed incorrectly or when there are strict contraindications.Notice 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 it is advisable to consult your doctor to identify any 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 keto diet include:
- pregnancy and breastfeeding;
- minor age;
- hypertension;
- taking insulin for diabetes.
Additional dietary conditions
To enter ketosis and ensure the diet brings the desired results, stick toimportant rules:
- drink up to 4 liters of clean water a day;
- avoid snacks;
- Reduce portion sizes every day;
- eat 5-6 times a day until you feel full;
- do light sports30 minutes every day;
- take vitamins;
- Eat vegetables every day, which will help cleanse the intestines and prevent the development of constipation;
- Include cold-pressed coconut oil in your daily diet.
Duration of the diet
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 - takes 4 to 8 kg;
- 3 months is the optimal duration of the diet, 10 to 15 kg are needed.
Experts do not recommend following a keto 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 specified goal is achieved, but no more than 3 months.
After each course you have to take a break of one month.Gradually wean your diet to include 30 grams of carbohydrates per day.
Allowed and prohibited foods on the keto diet
When creating a menu, use the whitelist.Includes:
- any meat;
- sea fish;
- nuts;
- chicken and quail eggs;
- low-fat milk;
- fermented milk products;
- seafood;
- grapefruits and oranges;
- vegetables, but no more than 50 grams.in one go;
- tea, coffee without sugar.
It is forbidden to consume these products:
- baked goods, sweets;
- bread;
- bananas;
- grape;
- potato;
- all cereals;
- trans fats.
Based on these lists, you can create a daily menu for a woman or man, taking into account taste preferences.
Keto diet: menu for every day
When compiling a keto diet menu, we will take 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 vegetables, tea | Baked turkey fillet with mushrooms | chicken casserole, orange juice |
| 2 | 2 boiled eggs, coffee | baked fish with vegetables | cottage cheese casserole, kefir |
| 3 | Meat soufflé, grapefruit | chicken breast in herb sauce | boiled shrimp, tea |
| 4 | chicken omelette, low-fat yogurt | soup with meatballs | chicken soufflé, tea |
| 5 | egg and olive salad | beef cutlets, vegetable salad, tea | cheesecake, milk |
Keto diet menu for 7 days (week)
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | boiled chicken breast, sweet pepper | beef with beans | Caesar Salad" |
| 2 | ricotta omelette, orange | boiled veal, vegetable salad | ratatouille, tea |
| 3 | cottage cheese pancakes, kefir | stewed turkey with tomato | vegetable salad, tea |
| 4 | toasted bread with low-fat cheese, coffee | beef stroganoff, coleslaw | low-fat ricotta, fermented cooked milk |
| 5 | omelette with cheese and herbs | chicken skewers on skewers, cucumber and tomato salad | stewed salmon, tea |
| 6 | ricotta, coffee | meatballs with cabbage salad, cucumbers and carrots | fish soup, grapefruit |
| 7 | cheesecake, nuts | Oven cooked beef, fresh cherry tomatoes | pork kebab, tea |
Menu for 14 days
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | ricotta 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 | cheesecake, 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 in foil |
| 7 | boiled eggs, grapefruit | boiled turkey, ratatouille | turkey in tomato paste, tea |
| 8 | ricotta casserole, nuts | fish with vegetables, tea | omelette with cheese and beef, grapefruit |
| 9 | eggs with green beans, coffee | chicken cutlets, grapefruit | Meat soufflé, 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 soufflé, tea | meat on skewers, tea | cheesecake, milk |
| 13 | ricotta, honey | any meat salad | chicken legs in sauce |
| 14 | cheesecake, grapefruit | stewed veal with vegetables | cottage cheese casserole, kefir |