Ketogenic (ketone, keto) dietvery popular in the West.A large number of books are dedicated to her, which talk about the principles of nutrition and permissible 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 aim of reducing the amount of insulin produced.
What is the keto diet?
The keto diet involves reducing the amount of carbohydrate foods.You must not consume more than 50 grams per day.carbohydrates.If we talk about the percentage ratio, 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 baked chicken with skin is allowed.The most important 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 involves 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.
Pros and cons of the keto diet
The goal of the keto diet is to create conditions to get calories from fat and proteins, rather than carbohydrates.This 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 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 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 skin rash is increased blood sugar levels, a ketogenic 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.In addition, 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 that the ketogenic dietreduces the 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 movie "Do No Harm".This film talks about children suffering from epilepsy and the positive results of using the ketogenic diet to treat "special" children.
Cons of the Keto Diet
The keto diet is suitable for most people if all the principles of healthy eating are followed.In special cases, side effects may occur:
- fast heartbeat;
- constipation;
- decreased stamina;
- indigestion;
- avitaminosis;
- unpleasant smell of acetone from the body and exhaled air.
These side effects usually appear 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 a 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 dietary conditions
To get into ketosis and ensure the diet produces the desired results, you need to stick with itimportant 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 clean 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 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 keto diet for a long time.It must 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 reached, but no more than 3 months.
After each course, you must take a one-month break.Wean your diet gradually by including 30 grams of carbohydrates daily.
Allowed and forbidden foods on the keto diet
When creating a menu, use the list of allowed products.It includes:
- some 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.at once;
- tea, coffee without sugar.
It is forbidden to consume these products:
- pastries, sweets;
- bread;
- bananas;
- grape;
- potato;
- all grains;
- trans fatty acids.
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 we put together a keto diet menu, we 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 stew, 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 shrimps, 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, 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, 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 stew, 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, egg 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 thighs in sauce |
| 14 | cheesecakes, grapefruit | veal stewed with vegetables | cottage cheese casserole, kefir |