Ketogenic diet (ketone, keto)very popular in the West.A large number of books are dedicated to him, which 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 fats.
Interesting!For the first time, the principle of nutrition, according to which carbohydrates are sharply limited and replaced by fats, appeared in the 20s of the last century.This 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 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 in this way (what is BZHU?):
- fats - 70%;
- protein - 20%;
- carbohydrates - 10%.
The keto diet allows you to eat your favorite foods without restrictions.So, chicken cooked in the oven with the skin on is allowed.The main thing is not to exceed the permitted 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 method of losing weight is very popular among world stars.Hollywood celebrities are literally obsessed with low-carb diets, which is why they take priority among existing weight loss methods.
Pros and Cons of the Keto Diet
The goal of the keto diet is to create conditions where you get calories from fat and protein rather than carbohydrates.It lowers blood sugar levelsbut does not affect brain activityb.As a result, women and men feel good and lose weight.
But this diet is suitablenot everyone.This has advantages and disadvantages that must be taken into account.
Benefits of the keto diet
The ketogenic diet has many positive aspects:
- 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.
- Helps get rid of acne.If the cause of the breakouts is increased blood sugar levels, a keto diet will help clear the skin.
- Reduces the risk of cancer.Studies have shown that during a cetane diet, an oxidative process occurs in cancer cells, leading to their rapid death.Additionally, maintaining normal sugar levels reduces the risk of developing diabetes and stroke, which are associated with certain types of cancer.
- Helps 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.Through a study conducted by scientists, we discovered that the ketogenic dietreduces the riskdevelopment of Alzheimer's disease, Parkinson's disease and other neurological and mental illnesses.
Interesting!The keto diet is often referred to as the Meryl Streep diet.The reason is not that the famous actress became 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 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;
- decreased endurance;
- 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 poorly composed, or when there are strict contraindications..Warn of their appearanceYou can increase the amount of fluid you drink, take multivitamin complexes and include spinach, cabbage 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 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 diet conditions
To enter ketosis and ensure that the diet brings the desired results, followimportant rules:
- drink up to 4 liters of clean water per day;
- avoid snacking;
- Reduce portion sizes daily;
- eat 5-6 times a day until you feel full;
- do light sports30 minutes each day;
- take vitamins;
- Eat green vegetables daily, 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 - gains 4 to 8 kg;
- 3 months is the optimal duration of the diet, you need 10 to 15 kg.
Experts do not recommend following a keto diet for a long time.It must be followed according to 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 break for a month.Gradually wean off your diet by including 30 grams of carbohydrates per day.
Allowed and Prohibited Foods on the Keto Diet
When creating a menu, use the list of permitted products.It includes:
- any meat;
- sea fish;
- nut;
- chicken and quail eggs;
- skimmed milk;
- fermented milk products;
- seafood;
- grapefruits and oranges;
- vegetables, but not more than 50 grams.in one go;
- tea, coffee without sugar.
It is prohibited to consume these products:
- baked goods, sweets;
- bread;
- bananas;
- grapes;
- 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 developing 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 green vegetables, tea | turkey fillet cooked with mushrooms | chicken casserole, orange juice |
| 2 | 2 hard-boiled eggs, coffee | fish cooked in foil with vegetables | casserole from cottage cheese, kefir |
| 3 | meat soufflé, grapefruit | chicken breast in herb sauce | boiled shrimp, tea |
| 4 | chicken omelette, low-fat yogurt | meatball soup | chicken soufflé, tea |
| 5 | egg and olive salad | beef escalopes, vegetable salad, tea | cheesecakes, milk |
Keto diet menu for 7 days (week)
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | boiled chicken breast, pepper | beef with beans | Caesar Salad" |
| 2 | omelet with cottage cheese, orange | boiled veal, vegetable salad | ratatouille, tea |
| 3 | pancakes with cottage cheese, kefir | slow-cooked turkey with tomato | vegetable salad, tea |
| 4 | toast with low-fat cheese, coffee | beef stroganoff, coleslaw | low-fat cottage cheese, fermented baked milk |
| 5 | cheese and herb omelette | chicken skewers on skewers, cucumber and tomato salad | salmon compote, tea |
| 6 | cottage cheese, coffee | meatballs with coleslaw, cucumber and carrot | fish soup, grapefruit |
| 7 | cheesecakes, nuts | baked beef, fresh cherry tomatoes | pork skewer, tea |
Menu for 14 days
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | omelet with cottage cheese, orange | stewed squid, beans | cheese bread, nuts, tea |
| 2 | turkey omelette, tea | pieces of pork with vegetables | pancakes with cottage cheese, tea |
| 3 | cheesecakes, coffee | mussels, coleslaw | Caesar salad, kefir |
| 4 | boiled eggs, kefir | boiled chicken breast, grapefruit | toasts with cheese, tea |
| 5 | salmon compote, tea | pork stew, tea | vegetable salad with chicken breast |
| 6 | chicken casserole, tea | Caesar Salad" | fish cooked in foil |
| 7 | hard-boiled eggs, grapefruit | boiled turkey, ratatouille | turkey with tomato paste, tea |
| 8 | cottage cheese casserole, nuts | fish with vegetables, tea | cheese and beef omelette, grapefruit |
| 9 | eggs with green beans, coffee | chicken escalopes, grapefruit | meat soufflé, cheese |
| 10 | cheese omelette, tea | chicken breast, egg and cucumber salad | cottage cheese casserole, orange |
| 11 | cheese toasts, orange juice | pork skewer, Chinese salad | cabbage-carrot salad, fish |
| 12 | fish soufflé, tea | meat on skewers, tea | cheesecakes, milk |
| 13 | cottage cheese, honey | any meat salad | chicken drumsticks in sauce |
| 14 | cheesecakes, grapefruit | veal simmered with vegetables | casserole from cottage cheese, kefir |