Ketogenic (Ketone, Keto) dietIt is very popular in the West.A large number of books talking about nutrition and permissible foods are dedicated to him.The main principle of the keto diet is to reduce the amount of consumed protein and carbohydrates, but increase the amount of fat.
Interesting!For the first time, the principle of nutrition, in which 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 aim of reducing the amount of insulin produced.
What is the keto diet?
The keto diet involves reducing the amount of carbohydrate foods.It is allowed to consume more than 50 grams per day.carbohydrates.If we talk about the interest rate, this is how the menu is designed (what is BZHU?)
- fats - 70%;
- Proteins - 20%;
- carbohydrates - 10%.
The keto diet allows you to eat your favorite foods without restriction.So, chicken cooked with skin is allowed.The main thing is not to exceed the amount of allowed carbohydrates.
Interesting!One of the blood "relatives" of the keto diet is the Atkins diet, which involves a strict restriction of carbohydrate intake.This method of losing weight is very popular among world stars.Celebrities in Hollywood seem to be excited about low-carb diets, so they take precedence over the available weight loss methods.
Advantages and disadvantages of the keto diet
The goal of the ketogenic diet is to get more calories from fat and protein than from carbohydrates.It lowers blood sugar levelsbut does not affect brain activityb.As a result, women and men feel great and lose weight.
But this diet is suitableeverybody.There are advantages and disadvantages to consider.
Benefits of the keto diet
The ketogenic diet has many 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 indulge in cakes and sweets.
- It helps to get rid of acne.If the cause of the skin rash is high blood sugar, a keto diet will help clear up the skin.
- It reduces the risk of cancer.Studies have shown that during a Ketane diet, an oxidative process occurs in cancer cells, causing their rapid death.Moreover, 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.A keto diet reduces relapses in people with epilepsy by increasing levels of ketone bodies in the body.
- It protects the brain.According to a study by scientists, we found out that the ketogenic dietReduces riskDevelopment of Alzheimer's disease, Parkinson's disease and other neurological and mental diseases.
Interesting!The keto diet is often called the meryl strep diet.The reason is that he became the founder of the famous actress' method of losing weight.He played one of the main roles in the film "Do not harm".This film tells the positive results of using the Ketogenic diet to treat children with epilepsy and "special" children.
Disadvantages of the keto diet
Ketone diet is suitable for most people if the principles of healthy eating are followed.In extreme cases, side effects may occur:
- rapid heartbeat;
- constipation;
- Endurance decreased;
- digestive dysfunction;
- Avitaminosis;
- Unpleasant smell of acetone from the body and exhaled air.
These side effects, as a rule, appear when the menu is incorrectly designed or there are serious contraindications.Notice their appearanceYou can increase the amount of liquid you drink, take multivitamin complexes and include spinach, cabbage and cucumber in your diet.
Contraindications
Before starting any diet, you should consult your doctor to determine possible contraindications.The body must be ready to change your diet.It is better to start losing weight for full health and women - after the end of menstruation.
Ketone diet absolute contraindications include:
- Pregnancy and lactation;
- small age;
- hypertension;
- takes insulin for diabetes.
Additional dietary conditions
Getting into ketosis and getting the results you want from the diet, stick to itImportant rules:
- drink 4 liters of clean water daily;
- avoid snacking;
- Reduce your daily portion size;
- Eat 5-6 times a day.
- do light sports30 minutes every day;
- take vitamins;
- Eat greens daily, which will help to clean the intestines and prevent constipation;
- Include cold pressed coconut oil in your daily diet.
Diet
The duration of the diet depends on the goals you set for yourself:
- 5 days is the minimum period, you can lose 3-4 kg;
- 14 days - lasts from 4 to 8 kg;
- The optimal length of the diet for 3 months is more than 10 to 15 kg.
Experts do not recommend staying on a keto 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 reached, but not more than 3 months.
After each course, you need to take a break for a month.Gradually eliminate your diet by including 30 grams of carbohydrates per day.
Allowed and forbidden foods on the KETO diet
Use the list of allowed products when creating a menu.This includes:
- any meat;
- Sea fish;
- nuts;
- chicken and quail eggs;
- low-fat milk;
- fermented milk products;
- Seafood;
- grapefruits and oranges;
- vegetables, but not more than 50 grams.In one;
- tea, coffee without sugar.
It is forbidden to consume these products:
- 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 designing a KETO diet menu, we will take averages for three approaches to the diet: 5 days, one week and 14 days.
Menu for 5 days
| During the day | Breakfast | Lunch | Lunch |
|---|---|---|---|
| 1 | Omelet with green tea | Turkey fillet is cooked with mushrooms | Chicken stew, orange juice |
| 2nd | 2 boiled eggs, coffee | Fish baked in foil with vegetables | Cottage cheese stew, kefir |
| 3rd | Meat Souffle, grapefruit | chicken breast in sauce with herbs | boiled shrimp, tea |
| to 4 | Chicken omelet, low-fat yogurt | Soup with meatballs | Chicken souffle, tea |
| Scorpio | egg and olive salad | Beef cuts, vegetable salad, tea | Cheesecakes, milk |
Keto diet menu 7 days (week)
| During the day | Breakfast | Lunch | Lunch |
|---|---|---|---|
| 1 | boiled chicken breast, sweet pepper | beef with beans | Caesar Salad" |
| 2nd | Cottage cheese omelet, orange | boiled beef, vegetable salad | Ratatouille, tea |
| 3rd | Cottage cheese pancakes, kefir | Turkey cooked with tomatoes | Vegetable salad, tea |
| to 4 | Low-fat cheese, toast with coffee | beef stroganoff, coleslaw | low-fat cottage cheese, fermented baked milk |
| Scorpio | Omelet with cheese and herbs | On chicken skewers, cucumber and tomato salad | Stewed salmon, tea |
| Scorpio | Cut cheese, coffee | Meatballs with cabbage, cucumber and carrot salad | Fish soup, grapefruit |
| to 7 | Cheesecakes, nuts | oven baked beef, fresh cherry tomatoes | pork kebab, tea |
Menu for 14 days
| During the day | Breakfast | Lunch | Lunch |
|---|---|---|---|
| 1 | Cottage cheese omelet, orange | Stewed Squid, beans | Bread with cheese, nuts, tea |
| 2nd | Turkey, omelette with tea | Pork pieces with vegetables | Cottage cheese pancakes, tea |
| 3rd | Cheesecakes, coffee | mussels, cabbage salad | Caesar salad, kefir |
| to 4 | boiled eggs, kefir | Boiled chicken breast, grapefruit | toast with cheese, tea |
| Scorpio | Stewed salmon, tea | Frozen pork, tea | vegetable salad with chicken breast |
| Scorpio | Chicken stew, tea | Caesar Salad" | fish baked in foil |
| to 7 | boiled egg, grapefruit | boiled Turkey, Ratatouille | Turkey in medical paste, tea |
| Scorpio | Cottage cheese stew, nuts | Vegetables, fish with tea | Omelet with cheese and beef, grapefruit |
| Scorpio | Eggs with green beans, coffee | Chicken cutlets, grapefruit | Meat Souffle, cheese |
| Scorpio | Omelet with cheese, tea | Chicken breast, egg and cucumber salad | Cottage cheese stew, orange |
| 11 | toast with cheese, orange juice | Pork kebab, Chinese salad | Cabbage-carrot salad, fish |
| Scorpio | Fish souffle, tea | Skewers, meat on the river | Cheesecakes, milk |
| Scorpio | Cottage cheese, honey | any meat salad | chicken drumsticks in sauce |
| Scorpio | Cheesecakes, grapefruit | VEAL cooked with vegetables | Cottage cheese stew, kefir |