Ketogenic (ketone, keto) dietVery popular in the west.A large number of books are devoted 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, but increase the amount of fat.
interesting!For the first time, the principle of nutrition, where carbohydrates are sharply limited and replaced by 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 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 percentage proportions, the menu is compiled as follows (what is BZHU?):
- Fat – 70%;
- Protein – 20%;
- Carbohydrates – 10%.
The keto diet allows you to eat your favorite foods without any restrictions.So, cooked chicken with skin 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 implies a strict restriction on carbohydrate intake.This method of losing weight is quite popular among stars around the world.Famous people in Hollywood are literally obsessed with low-carb diets, which is why they are preferred in current weight loss methods.
Advantages and disadvantages of keto diet
The goal of the ketone diet is to create a state of getting calories from fat and protein instead of carbohydrates.It reduces blood sugar levelbut has no effect on brain activityB.As a result, women and men feel great and lose weight.
But this diet is suitablenot everyone,There are advantages and disadvantages that should be considered.
Benefits of Ketone Diet
The ketogenic diet has several 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 overdo it with cakes and sweets.
- Helps in getting rid of acne.If the cause of skin rashes is increased blood sugar levels, the ketone diet will help clear up the skin.
- Reduces the risk of cancer.Studies have shown that during the ketogenic diet, an oxidative process occurs in cancer cells, causing their rapid death.Additionally, maintaining normal sugar levels reduces the chance of developing diabetes and stroke, which are linked to some types of cancer.
- Helps people suffering from epilepsy.Keto diet leads to ketosis, increasing the levels of ketone bodies in the body, which reduces relapses in people suffering from 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 psychiatric diseases.
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.He played the lead role in the film "Do No Harm".This film talks about the positive results of using the ketogenic diet to treat children with epilepsy and "special" children.
Disadvantages of 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:
- heart beat fast;
- constipation;
- decreased stamina;
- digestive disorders;
- vitamin deficiency;
- Unpleasant smell of acetone from the body and exhaled air.
These side effects, as a rule, appear when the menu is incorrectly composed, or when there are strict contraindications.,warn of their presenceYou can increase the amount of fluids you drink, take multivitamin complexes and include spinach, cabbage and cucumbers in your diet.
differences of opinions
Before starting any diet, you should consult your doctor to identify possible contraindications.The body must be ready to change your diet.And for women in full health - it is better to start losing weight after the end of menstruation.
Absolute contraindications to the ketone diet include:
- Pregnancy and breastfeeding;
- young age;
- high blood pressure;
- Taking insulin for diabetes.
additional dietary requirements
Follow this to get into ketosis and ensure that the diet brings the desired results.important rules,
- Drink up to 4 liters of clean water daily;
- Avoid snacking;
- Reduce daily portion sizes;
- Eat 5-6 times a day until you are 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.
duration of diet
The duration of the diet depends on the goals you set for yourself:
- 5 days is the minimum duration, you can lose 3-4 kg;
- 14 days – takes 4 to 8 kg;
- 3 months is the optimal length of the diet, it takes 10 to 15 kg of weight.
Experts do not recommend staying on the ketone diet for a long period of time.This should be followed according to the following plan:
- The first time – no more than 7 days;
- Second time – no more than 14 days;
- Third time – until the specified goal is achieved, but not more than 3 months.
After each course you will have to take a break of one month.Gradually reduce your diet by adding 30 grams of carbohydrates daily.
Allowed and prohibited foods on keto diet
When creating a menu, use the list of permitted products.These include:
- any meat;
- sea fish;
- crazy;
- Chicken and quail eggs;
- low fat milk;
- fermented milk products;
- sea food;
- Grapes and oranges;
- Vegetables, but not more than 50 grams.All at once;
- Tea, coffee without sugar.
It is prohibited to consume these products:
- baked goods, sweets;
- Bread;
- Bananas;
- Grape;
- Potato;
- All grains;
- Trans fat.
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 the 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 | Omelet with greens, tea | Baked Turkey Fillet with Mushrooms | Chicken Casserole, Orange Juice |
| 2 | 2 boiled eggs, coffee | Fish baked in foil with vegetables | Cottage Cheese Casserole, Kefir |
| 3 | Meat Soufflé, Grapes | 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 | 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 | Paneer Omelette, Orange | Boiled Veal, Vegetable Salad | Ratatouille, tea |
| 3 | Cheese Pancake, Kefir | Baked Turkey with Tomatoes | vegetable salad, tea |
| 4 | Toast with low-fat cheese, coffee | Beef Stroganoff, Coleslaw | Low-fat cottage cheese, fermented baked milk |
| 5 | Omelet with cheese and herbs | Chicken on skewers, cucumber and tomato salad | stewed salmon, tea |
| 6 | cheese, coffee | Meatballs with Cabbage, Cucumber and Carrot Salad | fish soup, grapes |
| 7 | Cheesecake, Nuts | Oven Baked Beef, Fresh Cherry Tomatoes | pork kebab, tea |
menu for 14 days
| Day | Breakfast | dinner | dinner |
|---|---|---|---|
| 1 | Paneer Omelette, Orange | Stewed Squid, Beans | Bread with cheese, nuts, tea |
| 2 | Omelet with turkey, tea | pork chops with vegetables | Cheese Pancake, Tea |
| 3 | Cheesecake, Coffee | Mussels, Cabbage Salad | Caesar Salad, Kefir |
| 4 | boiled eggs, kefir | Boiled Chicken Breast, Grapes | Toast with cheese, tea |
| 5 | stewed salmon, tea | stewed pork, tea | Vegetable Salad with Chicken Breast |
| 6 | Chicken Casserole, Tea | Caesar Salad" | foil baked fish |
| 7 | boiled eggs, grapes | Boiled Turkey, Ratatouille | Turkey in tomato paste, tea |
| 8 | Paneer Pulao, Nuts | Fish with vegetables, tea | Omelet with cheese and beef, grapes |
| 9 | Eggs with Green Beans, Coffee | Chicken Cutlets, Grapes | meat soufflé, cheese |
| 10 | Omelet with cheese, tea | Chicken Breast, Egg and Cucumber Salad | Paneer Casserole, Orange |
| 11 | Toast with cheese, orange juice | Pork Kebabs, Chinese Salad | Cabbage-carrot salad, fish |
| 12 | fish soufflé, tea | meat on skewers, tea | Cheesecake, Milk |
| 13 | cheese, honey | any meat salad | Chicken Drumsticks in Sauce |
| 14 | Cheesecake, Grapes | Baked Veal with Vegetables | Cottage Cheese Casserole, Kefir |