Ketogenic (ketone, keto) dietvery popular in the West.A huge number of books are dedicated to her, 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 fat.
Interesting!For the first time, the principle of nutrition, where 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 foods.You are allowed to consume no 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%;
- 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 blood “relatives” of the keto diet is the Atkins diet, which also implies a strict restriction of carbohydrate intake.This method of losing weight is very popular among world stars.Famous people in Hollywood 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 ketone diet is to create conditions for getting calories from fats and proteins, rather than carbohydrates.This lowers blood sugar levelsbut does not affect brain activityb.As a result, women and men feel great and lose weight.
But this diet is suitablenot everyone.It has advantages and disadvantages that should 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 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 skin rashes is increased blood sugar levels, then 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, which leads to their rapid death.Moreover, maintaining normal sugar levels reduces the likelihood of developing diabetes and stroke, which are associated with certain types of cancer.
- Helps people with epilepsy.The keto diet leads to ketosis, an increased level of ketone bodies in the body, which reduces relapses in people with epilepsy.
- Protects the brain.Thanks to a study by scientists, we found out 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.She played one of the main roles in the film “Do No Harm.”This film talks about children suffering from epilepsy and the positive results of using the ketogenic diet to treat “special” children.
Disadvantages of the Keto Diet
The ketone 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;
- avitaminosis;
- unpleasant odor of acetone from the body and exhaled air.
These side effects appear, as a rule, either when the menu is incorrectly composed, or when there are strict contraindications.Warn 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’s better to start losing weight in full health, and for women - after the end of menstruation.
Absolute contraindications to the ketone diet include:
- pregnancy and lactation;
- minor age;
- hypertension;
- taking insulin for diabetes.
Additional diet conditions
To get into ketosis and ensure the diet brings the desired results, stick toimportant rules:
- drink up to 4 liters of clean water daily;
- avoid snacking;
- Reduce portion size daily;
- eat 5-6 times a day until you feel full;
- do light sports30 minutes every day;
- take vitamins;
- Eat greens daily, which will 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 period, you can lose 3-4 kg;
- 14 days - takes from 4 to 8 kg;
- 3 months is the optimal length of the diet, it takes from 10 to 15 kg.
Experts do not recommend staying on a ketone diet for a long time.It should be followed according to the following scheme:
- the first time - no longer than 7 days;
- the second time - no longer than 14 days;
- the third time - until the specified goal is achieved, but no more than 3 months.
After each course you need to take a month break.Wean your diet gradually by including 30 grams of carbohydrates daily.
Allowed and prohibited foods on the keto diet
When creating a menu, use the list of permitted 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.in one go;
- tea, coffee without sugar.
It is prohibited 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 a 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 greens, 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 sauce with herbs | 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 | cheesecakes, milk |
Keto diet menu for 7 days (week)
| Day | Breakfast | 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 tomato | 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 on skewers, cucumber and tomato salad | stewed salmon, tea |
| 6 | cottage cheese, coffee | meatballs with cabbage, cucumber and carrot salad | fish soup, grapefruit |
| 7 | cheesecakes, nuts | beef baked in the oven, fresh cherry tomatoes | pork kebab, tea |
Menu for 14 days
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | cottage cheese 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 | cheesecakes, coffee | mussels, 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 | chicken casserole, tea | Caesar salad" | fish baked in foil |
| 7 | boiled eggs, grapefruit | boiled turkey, ratatouille | turkey in tomato paste, tea |
| 8 | cottage cheese 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 | salad of chicken breast, eggs and cucumber | cottage cheese casserole, orange |
| 11 | toast with cheese, orange juice | pork kebab, 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 stewed with vegetables | cottage cheese casserole, kefir |