Ketogenic (keto, keto) dietVery popular in the West.There are numerous books written specifically for her in which nutritional principles and permissible foods are discussed.The basic principle of the ketogenic diet is to reduce protein and carbohydrate intake but increase fat intake.
Interesting!The nutritional principle of severely limiting carbohydrates and replacing them with fat first emerged in the 1920s.This diet was originally used to treat neurological disorders in order to reduce the amount of insulin produced.
What is the keto diet?
The keto diet involves reducing the amount of carbohydrate foods.Daily intake should not exceed 50 grams.carbohydrate.If we talk about percentages, then the menu is compiled like this (what is BZHU?):
- Fat - 70%;
- Protein - 20%;
- Carbohydrates - 10%.
The ketogenic diet allows you to eat the foods you love without restrictions.Therefore, roasting chicken with the skin on is allowed.The main thing is not to exceed the allowance of carbohydrates.
Interesting!One of the blood “relatives” of the ketogenic diet is the Atkins diet, which also means severely restricting carbohydrate intake.This weight loss method is popular with celebrities around the world.Hollywood celebrities are literally obsessed with low-carb diets, which is why they take priority 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 protein instead of carbohydrates.This will lower blood sugar levelsbut does not affect brain activityb. As a result, women and men feel good and lose weight.
But such eating habits are appropriatenot everyone.It has advantages and disadvantages that should be considered.
Benefits of the keto diet
There are many positive aspects to the ketogenic diet:
- You can eat the foods you like without counting calories or restricting time.This is an ideal way for women to lose weight, the main thing is not to indulge in cakes and sweets.
- Helps eliminate acne.If the cause of your rash is elevated blood sugar levels, then a keto diet will help clear your skin.
- Reduce the risk of cancer.Research shows that during a keto diet, cancer cells undergo oxidative processes that cause them to die quickly.Additionally, maintaining normal blood sugar levels can reduce the likelihood of diabetes and stroke, which have been linked to certain types of cancer.
- Help people with epilepsy.The keto diet leads to ketosis, an elevated level of ketone bodies in the body, which reduces relapses in people with epilepsy.
- Protect the brain.Thanks to a study by scientists, we discovered that the ketogenic dietReduce riskThe development of Alzheimer's disease, Parkinson's disease, and other neurological and psychiatric disorders.
Interesting!The keto diet is often referred to as the Meryl Streep diet.The reason isn't that the famous actress became the originator of this weight loss method.She played one of the main roles in the movie "Do No Harm".The film follows children with epilepsy and the positive outcomes of using the ketogenic diet to treat "special" children.
Disadvantages of the keto diet
The keto diet is suitable for most people if all healthy eating principles are followed.In special cases, side effects may occur:
- rapid heartbeat;
- constipate;
- Decreased endurance;
- Digestive dysfunction;
- Vitamin deficiency;
- The body and exhaled air have an unpleasant odor of acetone.
Usually, these side effects occur when the menu composition is incorrect or there are strict contraindications.warn of their presenceYou can increase your water intake, take a multivitamin complex, and include spinach, cabbage, and cucumbers in your diet.
Contraindications
Before starting any diet, you should consult your doctor to determine possible contraindications.The body must be prepared to change your diet.For women, it is best to start losing weight when you are completely healthy - after your period is over.
Absolute contraindications to the keto diet include:
- pregnancy and lactation;
- underage;
- hypertension;
- Taking insulin to treat diabetes.
additional dietary requirements
To get into ketosis and ensure the diet brings the desired results, stick toImportant rules:
- Drink up to 4 liters of clean water per day;
- Avoid snacking;
- Reduce portion sizes each day;
- Eat 5-6 times a day until you feel full;
- engage in light exercise30 minutes a day;
- take vitamins;
- Eating vegetables every day can help cleanse the intestines and prevent constipation;
- Include cold pressed coconut oil in your daily diet.
Diet duration
The duration of the diet depends on the goals you set for yourself:
- In the shortest 5 days, you can lose 3-4 kg;
- 14 days - 4 to 8 kg required;
- 3 months is the best time to go on a diet, which requires 10 to 15 kilograms.
Experts do not recommend sticking to the keto diet long-term.The following scheme should be followed:
- First time - no more than 7 days;
- 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 will take a month off.Aim for 30 grams of carbohydrates per day and gradually reduce your diet.
Foods allowed and prohibited on the keto diet
When creating your menu, use a list of allowed products.It includes:
- any meat;
- sea fish;
- nut;
- Eggs and quail eggs;
- low-fat milk;
- fermented dairy products;
- seafood;
- grapefruit and orange;
- Vegetables, but not more than 50 grams.Completed in one go;
- No sugar is added to tea and coffee.
The following products are prohibited:
- baked goods, candies;
- bread;
- banana;
- Grape;
- Potato;
- all grains;
- Trans fats.
Based on these lists, you can create daily menus for women or men based on taste preferences.
Keto Diet: Everyday Menu
When compiling a ketogenic diet menu, we will use the average of three diet regimens: 5 days, one week, and 14 days.
5 day menu
| sky | breakfast | dinner | dinner |
|---|---|---|---|
| 1 | Omelet with vegetables, tea | Grilled Turkey Slices with Mushrooms | Chicken Casserole, Orange Sauce |
| 2 | 2 boiled eggs, coffee | Foil grilled fish with vegetables | Cheese Casserole, Kefir |
| 3 | Meat soufflé, grapefruit | Chicken Breasts with Herb Sauce | Boiled shrimp, tea |
| 4 | Chicken omelette, low-fat yogurt | meatball soup | Chicken soufflé, tea |
| 5 | Egg Olive Salad | Fried beef slices, vegetable salad, tea | cheesecake, milk |
7 days (weeks) ketogenic diet menu
| sky | breakfast | dinner | dinner |
|---|---|---|---|
| 1 | Boiled chicken breasts, bell peppers | Soy Beef | Caesar Salad” |
| 2 | Cheese omelette, orange | Boiled veal, vegetable salad | ratatouille, tea |
| 3 | Cheese pancakes, kefir | Stewed Turkey with Tomatoes | Vegetable salad, tea |
| 4 | Low-fat cheese toast, coffee | Beef Stroganoff, Coleslaw | Low-fat cheese, fermented baked milk |
| 5 | Omelet with cheese and herbs | Chicken skewers, cucumber and tomato salad | Stewed salmon, tea |
| 6 | cheese, coffee | Meatballs with cabbage, cucumber and carrot salad | Fish soup, grapefruit |
| 7 | cheesecake, nuts | Oven roast beef, fresh cherry tomatoes | Pork skewers, tea |
14 days menu
| sky | breakfast | dinner | dinner |
|---|---|---|---|
| 1 | Cheese omelette, orange | Stewed squid and beans | Bread with cheese, nuts, tea |
| 2 | Omelette with turkey and tea | Pork slices with vegetables | Cheese pancakes, tea |
| 3 | cheesecake, coffee | Mussels, Cabbage Salad | Caesar salad, kefir |
| 4 | boiled eggs, kefir | Boiled chicken breast, grapefruit | Toast with cheese and tea |
| 5 | Stewed salmon, tea | braised pork, tea | Green Salad with Chicken Breast |
| 6 | Casserole chicken, tea | Caesar Salad” | Fish grilled in foil |
| 7 | boiled eggs, grapefruit | Boiled Turkey, Ratatouille | Turkey in tomato sauce, tea |
| 8 | Cheese Casserole, Nuts | Fish with vegetables, tea | Omelet with cheese and beef, grapefruit |
| 9 | Eggs, green beans, coffee | Chicken steak, grapefruit | Meat soufflé, cheese |
| 10 | Omelet with cheese and tea | Chicken Breast, Egg and Cucumber Salad | Cheese Casserole, Oranges |
| 11 | Toast with cheese and orange juice | Pork skewers, Chinese salad | Cabbage and carrot salad, fish |
| 12 | Fish soufflé, tea | Meat skewers, tea | cheesecake, milk |
| 13 | cheese, honey | any meat salad | Sauce Chicken Thighs |
| 14 | cheesecake, grapefruit | Veal stew with vegetables | Cheese Casserole, Kefir |