Ketogenic (ketonic, keto) diet.very popular in the West.A large number of books are devoted to it, 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 strictly 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 are allowed to consume no more than 50 grams per day.carbohydrates.If we talk about the percentage ratio, then the menu is compiled like this (what is BZHU?):
- fat - 70%;
- protein - 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 means 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 have priority among existing weight loss methods.
Advantages and disadvantages of the keto diet
The purpose of the ketogenic diet is to create conditions for obtaining calories from fats and proteins, instead of carbohydrates.This lowers the blood sugar levelbut it 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 to consider.
Benefits of the ketogenic 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 sweets and sweets.
- It helps to get rid of acne.If the cause of the skin rashes is increased blood sugar, then a ketogenic diet will help clear up the skin.
- Reduces the risk of cancer.Studies have shown that during a ketogenic 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.
- It helps people with epilepsy.The keto diet leads to ketosis, an increased level of ketone bodies in the body, which reduces seizures in people with epilepsy.
- Protects the brain.Thanks to a study by scientists, we discovered that the ketogenic dietreduces the riskthe development of Alzheimer's disease, Parkinson's disease and other neurological and mental diseases.
Interesting!This diet is often called the Meryl Streep diet.The reason is not that the famous actress became the founder of this weight loss method.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 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;
- avitaminosis;
- unpleasant smell of acetone from the body and exhaled air.
These side effects appear, as a rule, either when the menu is compiled incorrectly, or when there are strict contraindications..Warn their appearanceYou can increase the amount of fluids 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 ketogenic diet include:
- pregnancy and lactation;
- minor age;
- hypertension;
- taking insulin for diabetes.
Additional dietary requirements
To get into ketosis and ensure the diet produces the desired results, stick to itimportant rules:
- drink up to 4 liters of clean water per day;
- avoid snacking;
- Reduce portion size each day;
- eat 5-6 times a day until you feel full;
- do light sports30 minutes every day;
- take vitamins;
- Eat greens every day, 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 - gain from 4 to 8 kg;
- 3 months is the optimal duration of the diet, she gains from 10 to 15 kg.
Experts do not recommend staying on a ketogenic 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 not more than 3 months.
After each course, you should take a month off.Reduce your diet gradually by including 30 grams of carbohydrates per day.
Allowed and forbidden foods in the keto diet
When creating a menu, use the list of allowed products.It includes:
- any meat;
- sea fish;
- nuts;
- chicken and quail eggs;
- low-fat milk;
- fermented milk products;
- seafood;
- grapefruit and orange;
- vegetables, but not more than 50 grams.with one movement;
- tea, coffee without sugar.
Consumption of these products is prohibited:
- baked goods, sweets;
- bread;
- bananas;
- grapes;
- potatoes;
- whole grains;
- 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 we compile a keto diet menu, we will get the average indicators for three approaches to the diet: for 5 days, one week and 14 days.
Menu for 5 days
| day | BREAKFAST | Dinner | Dinner |
|---|---|---|---|
| 1 | omelette with greens, tea | roasted turkey fillet with mushrooms | chicken casserole, orange juice |
| 2 | 2 boiled eggs, brown | baked fish in noodles with vegetables | cottage cheese casserole, kefir |
| 3 | meat souffle, grapefruit | chicken breast in herb sauce | boiled shrimp, tea |
| 4 | chicken omelet, low-fat yogurt | meatball soup | chicken souffle, tea |
| 5 | salad with eggs and olives | Beef patties, 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 | Omelet with cottage cheese, orange | boiled beef, vegetable salad | ratatouille, tea |
| 3 | cottage cheese pancakes, kefir | stewed turkey with tomatoes | vegetable salad, tea |
| 4 | toast with low-fat cheese, brown | beef stroganoff, coleslaw | low-fat cottage cheese, fermented baked milk |
| 5 | Omelet with cheese and herbs | chicken skewers on skewers, cucumber and tomato salad | boiled salmon, tea |
| 6 | cottage cheese, coffee | meatballs with cabbage, cucumber and carrot salad | fish soup, grapefruit |
| 7 | cheesecakes, nuts | oven roasted beef, fresh cherry tomatoes | pork kebab, tea |
Menu for 14 days
| day | BREAKFAST | Dinner | Dinner |
|---|---|---|---|
| 1 | Omelet with cottage cheese, orange | boiled squid, beans | bread with cheese, nuts, tea |
| 2 | turkey omelette, tea | pork chops with vegetables | cottage cheese pancakes, tea |
| 3 | cheesecakes, coffee | mussels, coleslaw | Caesar salad, kefir |
| 4 | boiled eggs, kefir | Poached chicken breast, grapefruit | toast with cheese, tea |
| 5 | boiled salmon, tea | boiled pork, tea | vegetable salad with chicken breast |
| 6 | chicken casserole, tea | Caesar Salad" | broiled fish |
| 7 | boiled eggs, grapefruit | stewed 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 pods, brown | chicken cutlets, grapefruit | meat souffle, cheese |
| 10 | omelette with cheese, tea | salad with chicken breast, egg and cucumber | curd casserole, orange |
| 11 | cheese toast, orange juice | pork kebab, Chinese salad | cabbage-carrot salad, fish |
| 12 | fish souffle, tea | skewered meat, tea | cheesecakes, milk |
| 13 | cottage cheese, honey | any meat salad | chicken drumsticks in sauce |
| 14 | cheesecakes, grapefruit | stewed beef with vegetables | cottage cheese casserole, kefir |