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 permissible food.The basic principle of the keto diet is to reduce the amount of protein and carbohydrates used, but increase the amount of fat.
Interesting!For the first time, the principle of nutrition, where carbohydrates are limited and replaced with fat, 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 take no more than 50 grams per day.carbohydrates.If we talk about percentage ratios, then the menu is arranged in this way (what is bzhu?):
- Fat - 70%;
- Protein - 20%;
- Carbohydrates - 10%.
Keto diet allows you to eat your favorite foods without restriction.So, grilled 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 are at the forefront of the available weight loss methods.
Pros and Cons of the Keto Diet
The goal of the ketone diet is to create the conditions to get calories from fat and protein, instead of 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 to consider.
Ketone diet benefits
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 enjoy cakes and sweets.
- Helps get rid of acne.If the cause of the skin rash is increased blood sugar, then the ketone diet will help clear the skin.
- Reduces the risk of cancer.Studies have shown that during a gluten-free diet, oxidative processes occur 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 linked to certain types of cancer.
- Helping people with epilepsy.The keto diet leads to ketosis, an increase in ketone bodies in the body, which reduces relapses in people with epilepsy.
- Protects the brain.Thanks to studies by scientists, we found that the ketogenic dietreduce 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 actor is the founder of this method of losing weight.He played one of the main roles in the movie "Do No Harm."The film talks about children suffering from epilepsy and the positive results of using a 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:
- fast 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 incorrect, or when there are strict contraindications.Warn their appearanceYou can increase the amount of fluids you drink, take a multivitamin complex and include spinach, cabbage and cucumber in your diet.
Contraindications
Before starting the 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 ketone diet include:
- pregnancy and breastfeeding;
- young age;
- hypertension;
- taking insulin for diabetes.
Additional dietary conditions
To get into ketosis and make sure the diet brings the desired results, stick to itimportant rules:
- Drink up to 4 liters of clean water every day;
- avoid snacks;
- Reduce daily portion sizes;
- Eat 5-6 times a day until you feel full;
- Do light sports30 minutes every day;
- take vitamins;
- Eat vegetables every day, which will help clean the intestines and prevent the development of constipation;
- Include cold coconut oil in your daily diet.
Diet period
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 - take from 4 to 8 kg;
- 3 months is the optimal length of the diet, it takes 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 more than 7 days;
- the second time - no more than 14 days;
- The third time - until the specified goal is achieved, but no more than 3 months.
After each course you need to rest for a month.Wean your diet gradually by including 30 grams of carbohydrates per day.
Allowed and prohibited foods on the Keto Diet
When creating a menu, use a list of allowed products.It includes:
- any meat;
- sea fish;
- beans;
- Chicken and quail eggs;
- low-fat milk;
- fermented milk products;
- seafood;
- grapefruits and oranges;
- vegetables, but not more than 50 grams.in one trip;
- Tea, coffee without sugar.
It is forbidden to use this product:
- baked goods, sweets;
- bread;
- bananas;
- grapes;
- potatoes;
- whole grains;
- trans fats.
Based on this list, 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 the keto diet menu, we will take average indications for three approaches to the diet: for 5 days, a week and 14 days.
Menu for 5 days
| Day | breakfast | Have dinner | Have dinner |
|---|---|---|---|
| 1 | omelette with vegetables, tea | Turkey fillet baked with mushrooms | chicken casserole, orange juice |
| 2 | 2 boiled eggs, coffee | Baked fish 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 | Cut beef, vegetable salad, tea | Cheesecakes, milk |
Keto diet menu for 7 days (week)
| Day | breakfast | Have dinner | Have dinner |
|---|---|---|---|
| 1 | boiled chicken breast, sweet pepper | Beef with beans | Caesar Salad" |
| 2 | cottage cheese omelette, orange | stewed beef, vegetable salad | Ratatouille, tea |
| 3 | Cottage cheese pancakes, kefir | Stewed turkey with tomatoes | 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 | Skewered chicken, cucumber and tomato salad | Boiled salmon, tea |
| 6 | Cottage cheese, coffee | Baked balls with cabbage, cucumber and carrot salad | Fish soup, grapefruit |
| 7 | Cheesecakes, nuts | Meatloaf baked in the oven, fresh cherry tomatoes | pork kebab, tea |
Menu for 14 days
| Day | breakfast | Have dinner | Have dinner |
|---|---|---|---|
| 1 | cottage cheese omelette, orange | Boiled squid, beans | bread with cheese, nuts, tea |
| 2 | Omelette with Turkey, Tea | pork slices with vegetables | Cottage Cheese Pancakes, Tea |
| 3 | Cheesecakes, coffee | clams, cabbage salad | Caesar Salad, Kefir |
| 4 | Boiled eggs, kefir | boiled chicken breast, grapefruit | Toast with cheese, tea |
| 5 | Boiled salmon, tea | Pork stew, tea | Vegetable salad with chicken breast |
| 6 | Chicken casserole, tea | Caesar Salad" | Baked fish in foil |
| 7 | Boiled eggs, grapefruit | Turkey stew, Ratatouille | turkey in tomato paste, tea |
| 8 | Cottage Cheese Casserole, Beans | 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 | chicken breast, egg and cucumber salad | Cottage Cheese Casserole, Orange |
| 11 | Toast with cheese, orange juice | pork kebab, chinese salad | Cabbage 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 | Stewed veal with vegetables | Cottage cheese casserole, kefir |